See a workout to Burn Fat & Build Muscle at the same time

adam durran

If you can you want to try to increase the weight on every set of a workout and if you cant do that...

try to increase the weight every workout and dont worry about 6% - just try to increase it and...

Dont stick with the SAME weight for 3 weeks - try to increase it (like I already said) every set or every workout.

The only time you can get away with using the same weight and keep building muscle is if you increase the sets and/or reps every workout while keeping the weight the same

keep asking questions if you need help

Adrian Bryant | 08.14.09 - 12:53 pm

wicked thankyou very much adrian. after i do get used to the weight after about 3weeeks or so on..

do i then increase each weight i used on each set by 6% ? ?

adam durran | 08.13.09 - 11:05 pm

adam durran

Basically Yes and hopefully by then you've found a way to add more weight and/or find a different exercise

Adrian Bryant | 08.13.09 - 1:45 am

Got ya

so basically do the work as i sed and once i can lift 50kg to 10reps with ease i start increasing my weight ? ? to increase muscle

adam durran | 08.12.09 - 8:52 pm

adam durran

What i mean is this for example...

Once you can do 10 sets of 10 reps with 25kg on both sides (50kg total) then...

for your next workout = you'll have to find a way to add more weight or do a different exercise to keep building muscle but if the most you can do now is 4 reps with 50kg then you're probably a LONG way away from 10 sets of 10 reps with 25kg on both sides (50kg total)

If this does not clear things up PLEAsE do not hesitate to contact me again

Adrian Bryant | 08.12.09 - 8:38 am

Thanks adrian. But when you mean i have to add more weight in option 1. Do mean that by "Once i have got used to weight lifting on a 2week or so on period and find the weights easier to lift. I have to then add more weight to increase my muscle ? ?

so there for for 2 or 3 weeks . i do the program with the last 2 sets adding 25kg on each side and 10 reps. and once i find that easy i need to up my weights after the 3 or so on week period is this what you mean ??

thanks

adam durran | 08.11.09 - 7:22 pm

adam durran

You have 2 options.

#1 - you can do more reps and sets with the 25kg on both sides so I think you said you could do 4 reps with 25kg so what you can do is...

Work your way up to 10 reps and/or 10 sets with 25kg on both sides but once you do that...

You're going to have to find a different exercise or buy more equipment to add more weight.

#2 - you can simply do this bodyweight workout here and just use a weight vest or bookbag for more resistance

Adrian Bryant | 08.10.09 - 6:45 am

hi adrian

ive just doing your To Burn Fat, Build Muscle & Get Ripped routine. just genral question please.

for instance monday morning where i perform a group A excercise which will be a bench press for my chest.

i start with 30kg based on my one rep max and weight that i can lift effeicently deviding by specific as i find less than 30kg easy for me. so neway

on the 1st set i lift 30kg (66ibs)
5reps
on the 2nd set i lift 34.5kg(77ibs)
5reps
on the 3rd set i lift 40 kg(88ibs)
5reps
on the 4th set i lift 44.5kg(99ibs)
4reps
on the 5th set i lift 47kg(104ibs)
4reps

The problem i now have is that on the 6th and 7th set i can put any more weights on my barbell bar as all the room on both sides i have been taken i have more weights but i cannot put them on . max i can go is 50kg .. 25kg on each side. ..
could i just do more reps the same weight from set 5. like instead of the 3reps for 6 and 7 ..could i do 10 instead ? ? or if you have another solution wah could i do ?

adam durran | 08.10.09 - 2:25 am

Joel

Yes - you can do that

Adrian Bryant | 08.04.09 - 4:28 pm

Can i do flat and incline smith machine bench presses instead of the barbell and dumbbell bench presses?

Joel | 08.04.09 - 11:42 am

Anthony

the amount of muscle breakdown for a workout varies from person-to-person and it is highly dependent on a person's fitness level.

A beginner will most likely get good results working out once a day ONLY while someonee like you who sounds like they are experienced with working out with weights...

You may need 2 a day workouts with differnet rep ranges and weights to really break down your muscles and force growth but to answer your question...

YES - it may be overtraining AT FIRST for a newbie but that newbie would adjust to the training load rather quickly anyway and for you...

NO - it wont be overtraining

Adrian Bryant | 08.03.09 - 9:58 pm

I really don't want to lose any muscle.

But isn't working out the same muscles twice a day overtraining thus muscle loss?(only because you break down the muscle in the first session)

I know you are an experienced professional and one of the best exercise physiologists i've ever seen but i just want to make sure.

Can you please explain it to me?

waitin for your reply and thanks!

Anthony | 08.03.09 - 7:56 pm

Chris

Once school starts you can just leave out the morning workouts and still get results but of course not as good and/or not as fast if you worked out twice a day

Adrian Bryant | 08.03.09 - 9:55 pm

Hi i was going to start this plan tomorrow and was wondering about the morning workouts. Considering i have school in about a month should i just leave out the morning workouts or make them up on what would have been rest days.

Also i weigh 168 pounds 6' tall, and am 14% body fat according to your calculator, how long might it take to look like reynolds.

Chris | 08.02.09 - 10:26 pm

Will

Before i answer...

It's best to eat a range of 2000-to-2500 instead of trying to eat an exact amount daily but...

Yes - eating the low end would promote more fat loss with maintaince or very little muscle gain but muscle gain is more about getting enough protien and...

eating the high end would favor more muscle growth with little fat gain but with the workout you're doing you shouldnt really expect too much fat gain

Adrian | 08.03.09 - 3:59 pm

Correct me if i'm wrong but say for example the calories of one person on this workout plan is 2000-2500 calories.

Would eating 2000 calories burn more fat with basically no fat gain but maintenance of muscle?

And would eating 2500 calories build more muscle with no fat loss?

If the person ate the median(2250) calories would that be perfect for little muscle gain and fat loss?(Thats what i was gunna do)

Will | 08.02.09 - 10:21 pm

alex

It seems like you're almost to where you want to be but your main problem is...

You need to decide and focus on ONE thing.

Do you lose fat and get six pack abs first or do you get bigger arms and chest?

I would leave out cardio (intervals) for now and focus on getting bigger arms and chest and then...

leave out weights and foucs on intervals and diet to "cut up"

Adrian | 08.03.09 - 3:57 pm

ok adrian, i need some help badly.

i turned 19 last week and i really want some professional help to see if my diet and regime will take me anywhere. i'm very self-conscious and would take my shirt off in public without a six-pack.

at the moment these are my dimensions:

6'1.5"
222 pounds
18" biceps
47" chest
13-17% fat

im trying to get my body fat percentage below 9% by new years. i know i don't abide by the rules and i party roughly 5 days a week, but cutting it down to 2 starting monday. (i know it sounds so clichéd) but am religious to my weights but not so much to my cardio. anyway the holidays have finished and im going back to university, and was hoping if u could tell me whether or not this is a good plan.

30 mins cardio before and after
weights.

(interval before weights and a consistent 130 bpm after)

monday and thursday
biceps, legs, lats, back

tuesday and friday
triceps, traps, delts, pecs and abs

wednesday, saturday sunday rest.

(im trying to get my biceps up to 20", chest 50" and substantially increase volume in traps and legs for rugby)

nutrition:

(i dont usually snack)

breakfast: 2 grapefruits, a banana, a natural yoghurt, glass of skimmed milk, and a cup of red tea.

lunch: poultry, fish, red meat or other high protein alternative.
broccoli and assorted vegetables of all sorts and as much as i like. preferably steamed.

supper: as above.

i constantly sip on water throughout the day, and my protein intake is about 300-400 grams a day

i also never have pasta, rice and other starchy foods.

i also never take supplements, i find that theyre expensive and i'd rather get my nutrients naturally.

finally, thank you for your time and i hate to have rambled for so long, but is there anything that needs to be tweaked? i know about the 6 meals a day, but its out of the question.

p.s. whenever i train my biceps, whether in isolated or compound exercises, after about 3 sets of anything, i can't raise my bottle of water to my mouth because they feel like they're going to literally pop. is there something incredibly wrong there? ive been lifting weights for more than 4 years and its never happened until now, could size be an issue?

thanks again you will be doing me a tremendous favour, since i've been trying to lose the last spare tyre for 4 years, i weighed 285 lbs when i was 14 and lost it, but the last bit has been more than reluctant to go, and my weight has fluctuated quite a bit. thankfully, now it at the lower end of the scale than it has been in worser days.

many thanks,

alex

alex | 08.01.09 - 8:39 pm

Kevin

At your weight and height you probably dont have too much fat at all and I would do this muscle gaining plan here and then go to NowLoss.com/15 after you are satisfied with the muscle you built to burn off any fat you gained

Adrian Bryant | 08.01.09 - 11:02 am

I have build some muscle in the past from your exercises(Thank you so much!) and now want to lower my bf%(about 15%) and build a little muscle. This program is perfect for that. Im 5"8 140lbs and i was wondering if eating the low end of the calories will burn more fat and still build muscle?

About how many pounds of muscle will I build on this program for 2-5 months?

Kevin | 07.30.09 - 5:18 pm

kadeem

I would give it at least 8 weeks just beacuse as you lose fat - you fat loss rate gets slower and slower

Adrian Bryant | 07.24.09 - 11:25 am

I meant how long would it take to get my body fat% under 10% while on this burn fat build muscle program?

Thanks for your time. Your a big help!

kadeem | 07.24.09 - 10:58 am

mike

same as andy

go here and gain muscle ONLY FIRST and in the end - go back to NowLoss.com/15 to burn off any fat you gained

Adrian Bryant | 07.18.09 - 10:14 pm

Hi im 5"8 145lbs at a 17bf%. I want to get my bf% under 10%(6-8%)and build some muscle.

Should i do this workout plan or the nowloss.com/15 for my goal?

mike | 07.18.09 - 2:52 pm

andy

At 145 pounds you are probably already lean without too much fat to burn so...

Why dont you go here and gain muscle ONLY and in the end - go back to NowLoss.com/15 to burn off any fat you gained

Adrian Bryant | 07.18.09 - 10:13 pm

My goal is to stay at my current bodyweight(145lbs) while burning fat and gaining muscle?

Will I stay at the same weight on this program while building muscle and burning fat?

andy | 07.17.09 - 9:41 pm

max keebles,

No problem - i do the same thing

Adrian Bryant | 07.16.09 - 7:17 pm

i am gonna start taking a zinc supplement is there a problem if i take a multiVitaMin protein shakes at the same time?

max keebles, | 07.16.09 - 5:27 pm

I. Buchanan

Do this home workout without weights

Adrian Bryant | 07.16.09 - 7:17 pm

I do not have access to weights I have a set of dumbells will this suffice? is there a specific regime that can result in the same muscle gain using no weights, or only dumbells

I. Buchanan | 07.15.09 - 3:04 pm

James,

Yes - you'll see better results because it's something different for your body

Adrian Bryant | 07.11.09 - 10:14 am

Hey

So I would say, I have a body already like Matthew McConaughey but skinnier. i was wondering how long would you estimate my body to look like Ryan Reynolds if i stick to the Ryan Reynolds workout plan?

Also, before I started this plan I would workout out everyday but pretty much did the same routine everyday. Should I see better results with this plan?

Thanks,
James

James | 07.09.09 - 11:47 pm

Dave

fruit and veggies are okay to not gain weight - go here to see why

Adrian Bryant | 07.11.09 - 10:13 am

i eat mostly fruit if i go over my caloric ibntake cause of fruit is that bad? i eat like 7-10 servings sometimes more of fruit. the portions are like 100 calories at least (oranges, apples, mangos banans pears grapes0

Dave | 07.09.09 - 10:54 pm

Benji

You cna do that but if you dont have really big or good looking chest muscles right now - then it doesn't matter and...

All you need to do is flat bench for overall chest and as your chest gets bigger then you can worry about upper and lower chest

Adrian Bryant | 07.11.09 - 10:12 am

Hey i was just wondering on the day that i do the bench press. Would it not be a better idea to do something like 4 sets of regular 3 sets of incline and 3 sets of decline? still following the superset routine and keeping everything else the same. I just thought that if u just bench flat you wont work your upper and lower pecs as much...

Benji | 07.09.09 - 9:45 pm

James

You can do this pattern but make sure you are using heavier weights and/or doing more reps with each weight workout and if you cant increase weight or reps - you need to cut back on the weight workout days

Adrian Bryant | 07.09.09 - 4:50 pm

Hey

I was wondering for the "To Burn Fat, Build Muscle & Get Ripped..." workout plan, to incorporate another workout day throughout the week.
For Example if it was for this week and next.

Monday- Workout(Morning, Evening)
Tuesday- Cardio(Morning, Evening)
Wednesday- Rest
Thursday- Workout(Morning, Evening)
Friday- Cardio(Morning, Evening)
Saturday- Rest
Sunday- Workout(Morning, Evening)
Monday- Cardio(Morning, Evening)
Tuesday- Rest
Wed.- Workout(Morning, Evening)
Thursday- Cardio(Morning, Evening)
Friday- Rest
Saturday- Workout(Morning, Evening)
Sunday- Cardio(Morning, Evening)

And keep repeating that pattern.

Thanks,
James

James | 07.09.09 - 3:26 pm

Milan

As long as you are doing this plan and staying active then you dont have to worry about long periods of sitting and masturbation wont have any effect on your goals of looking better

Adrian Bryant | 07.09.09 - 4:48 pm

Yes,thanks i will follow it up...

sir i have some questions,i want to know..i will be really very thank full,if you helps me..

i am a boy of age 18.weight 183 pounds ,height 5.9 foot.

Is siting on chair for long time about 3-4 hrs(at one time) or just ling down
on bed ,gains weight/calorie? Should i avoid sitting on chair or ling down on bed after my
meals...
(i usually need to seat near computer for long time for my studies,about 8-9 hours,a day)


And,sir,i just want to know..does masturbation helps in burning calorie or it does the
opposite? or its not a big deal,in body development?

Thanks..

Milan. | 07.09.09 - 1:23 am

Alex

that's a much better plan with more rest and yes...

tae-bo is good and to burn fat = diet & (in your case) intense exercise plus...

when you burn fat - you can't pick and choose where you lose fat from and usually with guys - the belly fat is the last to go

Adrian Bryant | 07.06.09 - 2:59 pm

Alright,
I have readjusted my plan

Sunday - Rest
Monday - Tae Bo (Morning) , Full body workout (evening)
Tuesday, Tae Bo (Morning), H.I.T. Intervals (Evening)
Wednesday , Fullbody workout (afternoon)
Thursday Taebo, Intervals
Friday Taebo, Full body
Saturday - Rest
Is that fine?
And how well does Tae Bo burn fat?
I tried it for my self.
Pretty challenging.
It will burn alot of stomach fat right?
My abs are strong enough,so i wouldnt need to do as much ab exercises i dont believe.
However, are there any other ways to burn fat on your core other than diet ?

Alex | 07.05.09 - 8:14 pm

Younis

You'll look better but I can't promise anything about stretch marks - go here to get rid of stretch marks

Adrian Bryant | 07.04.09 - 2:25 pm

Hi Adrian.

im an 18 year old male and i suffer from strecth marks on the abdominal area, just wandering if i do this o Burn Fat, Build Muscle & Get Ripped...program. will i be ripped in my abdominal area nd see good results even tho i have strech marks their ?? . i am using creams to keep my skin elastic.

Younis | 07.03.09 - 2:38 pm

Alex

Good job on losing 10 pounds fast but 10 pounds at the beginning was probably a combination of fat, water, fecal matter etc (see why did I lose weight so fast?)and...

the next 10 pounds of PURE FAT should take you 3-to-5 weeks and you dont want to lose your next 10 pounds too fast because you may lose some muscle and the plan you have is TOO MUCH...

Dont think QUANITY &...

THINK QUALITY SO...

Instead of "cardio" do intervals (see NowLoss.com/i) or my fast weight loss workouts and workout so intense with them that you'll only want to do them 3-to-4 times a week and also...

Go to NowLoss.com/abs and add some ab workouts but the key thing to remember is...

FAST weight loss = fat and muscle loss which is what you DO NOT WANT and you want...

fast fat loss which is up to 4 pounds a week with your 1800 cal. diet plus high intensity cardio or intervals so expect to lose your last 10 pounds in maybe 3-to-5 weeks

Adrian Bryant | 07.04.09 - 2:24 pm

I have gotten good results, from... performing cardio, on my rest days when im not working out and lost 10 pounds in 3 weeks.Big Thanks Adrian! However, I was wondering if I can lose more, at a faster rate so that I can have 6 pack abs.

So I came up with a weight loss plan, however, im not sure if I will get enough rest time, or if i will lose muscle
Here is my plan

Body:
Weight:168 Pounds
Height:5'7
Waist Circumference: 33"
Body Fat: 15%

Sunday - Rest
Monday - Cardio(morning) , Fully body workout in the evening
Tuesday- Cardio
Wednesday - Cardio, Fully body workout
Thursday - Cardio
Friday- Cardio, Full body workout
Saturday - Cardio

Would this be alright? or will my body get no rest?
I am also.. taking creatine, and i am following a 1800 calorie diet, and also taking a fat burner supplement. Eating vegetables with 6 meals, and protein in every 1.

Would this be okay? Can I also plug in your fat burning workout, before cardio? or is this over working? I need to burn...10 more pounds, and lose 2-3" in my waist, in 2 weeks.

Alex | 07.03.09 - 4:44 am

kenneth

If you mean intervals with weights

Look at fast weight loss workouts #1 & #2

Adrian Bryant | 07.01.09 - 8:43 am

im 14 and i wanted to know if it is effective to do weight intervals? If it is how should i do it?
Btw ur the best u helped me look good!

kenneth | 07.01.09 - 7:38 am

Nick

Group is mostly lower body so...

Hill sprints will do the trick so do at least TEN 40 yards hill sprints or better yet...

Do 3-to-7 seven 100+ yard hill sprints and if no hills...

Sprint on a flat surface

Adrian Bryant | 06.28.09 - 5:39 pm

Hi! glad somebody has the decency to give some useful advice without emptying our pockets, thanks. I'm not in bad shape, so I could happily perform most of these workouts without collapsing in a sweaty heap, just thought I'd like to get that little bit fitter over the summer. What I was wondering though, is whether there are any effective alternatives to weights and a gym that I can use to begin this plan at home, where I don't really have access to them. most of the group A & B superset exercises seem to need at least weights. I realise that alternatives will probably not be ideal, but I'll be back at university in a few months where I can get into the gym, and hoed you could suggest some exercises that might work in the meantime. for example, I can do handstand push-ups or chin ups from group B, but can you suggest some exercises that I could use in place of the group A one, all of which require weights etc., just for a few months. Thanks alot in advance, You are helping a lot of people out.

Nick

Nick | 06.27.09 - 10:13 pm

Curtis

It's simple...

You still need to lose fat with more dieting and probably more intense exercise because you see...

as you lose weight everybody loses weight at differnet places at differnet times and usually...

Women will have flatter abs but still flabby legs after fat loss and guys like you have flabby belly but skinnier arms so to really carve out a six pack and see more muscle definition...

you need to lose more fat and from you are telling me...

you may need to go to Nowloss.com/15

Adrian Bryant | 06.23.09 - 7:24 pm

Hi, I really need some enlightment. It seems that i'm stuck and do not know where to go from here. Let me shed some light on where ive come and to where I am now. I started back in the 8th grade to diet and work out. I successfully went from 280 to about 200 over the course of my high school years. Before, I wasnt eating 5 meals a day because of my lack of knowledge about that. So I find it very suprising that I got this far with just eating 3 meals.. but at the same time I was decreasing my calories, or atleast I was trying. after my 200 mark I took a small break and decided to start back later. This time I was eating 5 meals a day. By the time I got to my senior year.. I made it down to 185. My problem is though, Im still what fat and flabby.. such as my stomach and arms.. I can feel my 6 pack.. but the fat that remains there is hiding it, but at the same time.. my forearms and legs are skinny as hell. So I dont get it.. its like some of my body parts arent synced with the rest of my body.. could someone please explain to me why my results have turned out like this and what can I do to get muscular instead. I dont want to lose anymore fat because im pretty some what skinny now.. but at the same time I have fat. Im confused and do not know what to do. I would really! appreciate any kind of help and tips, thanks!

Curtis | 06.23.09 - 12:56 am

Darwin

Any weight you can do less than 5 reps with is heavy

any weight you can do 5-to-10 reps is moderate

any weight you can do 10+ reps is light

Adrian Bryant | 06.07.09 - 10:15 pm

Hi, I'm 6'1" around 165 pounds.
I'm a bit flabby and I'm really interested in using the Ryan Reynold's workout plan you have here basically.

I understand most of the work out plan except how heavy I should use the weights, because I'm not sure what is considered "light", "moderate", or "heavy". Is there a way to test or method to judge how heavy of weights I should be using in the work out plan?

Thanks in advance!

Darwin | 06.07.09 - 7:03 am

Splinter

I never heard of a sweat spot or fungus - you're going to have to see a doctor about that

Adrian Bryant | 06.07.09 - 10:17 pm

i had been working out and then i realise this white spot on my face, my frens told me its coz i wet that area with water after i workout...
any way of removing it?
i think its called a sweat spot or fungus ??

Splinter | 06.06.09 - 11:31 pm

bozno09

Yes you can workout like that for one of your days and since that workout is mainly a back, bicep and leg workout...

make sure you work on your chest, shoulders and triceps by doing bench presses or shoulder presses your other day

Adrian Bryant | 06.01.09 - 3:18 pm

Is it okay if I do 4 sets of deadlifts followed by 4 sets chin ups, then do another 4 sets of deadlifts followed by 4 sets of pull ups for one of my days?

bozno09@yahoo.com | 06.01.09 - 2:33 pm

henry

No - that will not limit you but of course you'll build more muscle and burn more fat if you could workout twice a day

Adrian Bryant | 05.26.09 - 11:27 pm

I have school throughout the day(morning and most of afternoon) so I was wondering if I should workout once a day with heavy weights. Is that okay or will that limit the amount of muscle I will build and the amount of fat I lose?

henry | 05.26.09 - 4:21 pm

Joe

Go to NowLoss.com/abs to get good looking abs

Go here for a bicep workout

try bench dips for tricpes

Adrian Bryant | 05.26.09 - 11:08 pm

Hey Adrian,

I'm 6"3 and weigh in the region of 145lbs, I was wondering what the best/most efficient method for me would be to getting a six pack under the Ryan Reynolds look.

I'm 15 years old and being pretty thin I've started eating quite a bit and have followed your regime for a couple of weeks but not entirely sure what workouts I should be doing so far I've been varying quite a bit.
So basically what I was wondering what recommended abs workouts you had for this toned up look I'm going for

I'm also looking to build my biceps and triceps up but I'm currently settled on them

Thanks for any help

Joe | 05.25.09 - 10:29 pm

Ryan,

You must be young if you can do all that without overtraining but...

I would do only 5-to-7 sets of the morning part followed by 4-to-5 sets of the evening part in ONE workout.

You see... you really need at least 4 hours rest between the morning & evening workouts and...

For tues and friday... you can just do one of these workouts and there's no need to combine these workouts but the only thing is that your fat loss rate may be slower but YOU WILL STILL LOSE FAT!

Adrian Bryant | 05.21.09 - 9:14 am

So I understand your workout plan for Ryan Reynolds completely, but my only question is because I have a very busy life and can't do the morning halves of the workout, should I just combine them with the the afternoon half or drop them altogether? I started this maybe 2 or 3 days ago, and I've just been combining the two and it doesn't seem to damage me in any way, I'm not overexerting myself or anything, but I figured I'd check for confirmation.

Thanks for your help, you've got a great site going here man

~Ryan

Ryan | 05.19.09 - 10:51 pm

bozno09,

You'll be better gaining muscle mass here first and then afterwards...

You can lose any fat you gain with nowLoss.com/15

Adrian Bryant | 05.09.09 - 6:12 pm

I am 6 foot 2 inches, 192 pounds at about 15% body fat, my waist line is 34.25 inches. I am trying to get the Ryan Reynolds look but I dont know if I should use this plan or the LL Cool J Plan because I am pretty skinny to begin with.

I keep reading that the Ryan Reynolds workout is for people trying to get lean who have higher body fat. My goal is about 20-30 lbs of muscle in 6-8 months. Which one would get me there quicker?

What are the realistic expectations of muscle gain for the Ryan Renolds workout and LL Cool J workout in 6 to 8 months?

I am new to this website and I already love what this site has to offer. Thank you very much!

bozno09@yahoo.com | 05.09.09 - 3:13 pm

David,

You can just follow the plan at NowLoss.com/w to burn fat and build muscle and as you lose fat you'll lose CHEST FAT.

But if you really have MAN BOOBS (MAN Boobs & chest fat are differnet) you need to go here to see how to lose man boobs

doing chest exercises wont help you lose fat - only diet and exercise will and the only reason why your chest fat/man bobs may SEEM to get bigger when doing chest workouts is becasue you built muscle without burning the fat making your chestfat look bigger

Adrian Bryant | 05.09.09 - 11:19 am

Hey, I'm David I'm 13 and I weigh around 208/9lbs which is huge I'm quite tall about 5ft 8" and i'm allready pretty muscle but it's under fat and I'd really like to know the best way to get it off but gaining muscle at the same time, I allready have a pretty big frame(built like that) also can you please tell me the best way to lose manboobs and chest fat using dumbells? I've read some places that chest workouts with dumbells just make your manboobs bigger and I've read other places that they don't and it's quite tricky for me to pick an I really need a way to loose my fat thighs/upper legs because when I wear pants that are jeans it's just so tight and looks horibble thanks in advance

David | 05.08.09 - 3:54 pm

James,

Either one will work but...

THe Ryan Reynolds plan will burn fat quicker and...

the ll cool j plan will build muscle quicker but...

If you haven't worked out in a while I think the ryan reynolds plan will be best because you'll experience "beginner muscle growth" while losing fat while on the other hand...

If you do the LL cool J plan - you will gain muscle fast but you will gain fat also and to lose that fat you'll have to use NowLoss.com/15 so to make this easy for you...

Just do the ryan reynolds plan to start and my best advice to you is...

If you are not happy with fat burning results = add more cardio and/or...

If you are not happy with muscle gains = lay off cardio while upping calories

Adrian Bryant | 05.05.09 - 3:12 pm

Hi Adrian,

I am 18 years old, 5'11 165 lbs, and 10.12% body fat (according to your calculator). I am looking to go up to 170 lbs, with 6-8% body fat. Which workout should I use? "Burn fat build muscle" or "Build Bigger muscle" (Ryan Reynolds or LL Cool J) Which will give me optimal results quicker?

Thanks for your help, your website is fantastic,

James

James | 05.05.09 - 12:04 pm

Ahmed,

You & YOUR body will adapt to anything eventually so it's best to change up whatever routine you do every 4 weeks

Adrian Bryant | 05.03.09 - 11:36 pm

Hello Adrain,

I love how much I have learned just by communicating with you. I have finally figured out a way and a routine to get out of the plateau and it is moving slowly but no complaints. I wanted to ask, I have been doing supersets for intense muscle workouts preferably, 4 sets of isolation exercise followed by a set with isolation exercise and one compound exercise. I have been reading that supersets are an effective way for shocking the muscle groups however shouldn't always be trained, I have been doing that Monday, Wednesday and Friday of every week. Am I creating muscle adaptation that these supersets wouldn't be effective anymore? I look forward for your response, thanks.

Ahmed | 05.03.09 - 3:41 pm

Landon,

Keep at your pace - you're doing good but...

You could increase to 3500 calories to speed things up

Adrian Bryant | 04.30.09 - 10:26 pm

Whats up,

I weigh in at a whopping 145 lbs and am 6'1" at the age of 22 ... I have been on a high calorie(avg. 3000/day)/protein(avg. 275g/day) diet the past month. Unlike the average person I'm trying to gain weight / muscle mass while avoiding the "bad foods" such as red meats, fast food, and unhealthy snacks ... I'm also taking Ce2, N02 black, Whey protein (after workout), and a multi vitamin pack from GNC daily ... I also squeeze in at least one heavy 2 hour workout everyday... That being said in the past month I have gotten stronger, but have only gained 4 measley pounds ... Is there something I need to adjust in my diet or my workout to help push my weight up to the 180-190 range? or should I just keep at this pace and hope for the best?

Landon | 04.28.09 - 11:37 pm

Ahmed,

As you get closer and closer to your weight loss goal - your weight loss rate will get slower & slower.

Look at these weight loss factors and...

You really don't have to worry about losing muscle mass due to diet unless you are on a VERY LOW calorie diet like less than 1000 calories a day and/or a high protein diet

Adrian Bryant | 04.28.09 - 7:39 am

Thanks Adrian for your tip, I am not looking to build huge muscles, just wanna be toned as I lose my fat at the same time. I am not looking to get huge muscles, just in shape. I do the weight training also, however if I was to put my entire focus on the weight loss, will that make my body use my muscles for energy, therefore losing the muscle mass, which I do not want because of the deficit.

I see my weight going down really slow now, maybe a half a pound or so per day, and I am noticing a slow changes as well in the formation of the muscles, just having a terrible time trying to get rid of the flabs. I continue to work them out, especially the triceps, but I guess I shouldn't expect huge changes in my triceps like I did for my sudden fast weight loss.

Thank you for the tip.

Ahmed | 04.25.09 - 12:50 am

Ahmed,

Basically...

You can burn fat and build muscle at the same time but...

Don't expect to build th MAXimum about of muscle you possbily can because like you said...

You'll be in somewhat of a defiecit plus doing cardio which will cut you back from your muscle building potential and in your case...

I strongly suggest you focus on losing weight MORE than gaining muscle.

You can still do weight training but I would make weight loss my 1 & only primary goal

Adrian Bryant | 04.24.09 - 9:27 pm

Hello Adrian,

I have been wondering as I question upon reading many articles and asking questions about the idea of the possibility of losing weight and building muscle at the same time. Is this even doable, because I understand how the body works, sounds difficult to lose weight and build muscle, because in order to lose weight you have to have a calorie deficit, but to build muscle you have to consume more calories. I am extremely cautious on which way to go, because I am not too sure I am consuming right in building the muscle and losing the fat at the same time.

I am doing the weight training exercises in addition to interval training for cardio. I consume roughly about 2000 to 2500 calories each day trying to have as much protein as I can to make up a lot of the protein intake, I am also consuming whey protein, and I am now 279.7 pounds and 6'2.

What should be done first or if possible continue my journey in trying to maintain both at the same time. Any pointers in what I should have before bed or anything to assist me in this way, because I hear a glass of milk before bed is nutritious for the the muscles, anything of that nature that will allow me to build muscle and lose fat at the same time I will appreciate. I have read everything you have suggested, I guess I need a more deeper help in terms of nutritious practices to maintain my body type for the exhausting workouts I do.

I Look forward to your expert reply, thanks for the help you provided me since I began.

Ahmed | 04.23.09 - 10:29 pm

Thanks Adrian!!!

chris | 04.21.09 - 9:46 pm

Ahmed,

You have nothing to worry about and that's a sign you're gaining sexy muscle.

See #12 here for more info on why not to worry

Adrian Bryant | 04.21.09 - 8:12 pm

Hello Adrian,

Maybe you can explain this to me, because I am not sure what is going on. As I have been trying to get out of a plateau, which I think I had the past week. I have tried breaking it, however per day, I tend to gain a pound then lose it, and it is like that from day to day. Strangely, my clothes are becoming even more lose, but I am gaining this pound on and off, what could be occurring to explain this phenomenon?

Thanks I look forward for your reply.

Take care

Ahmed | 04.21.09 - 12:27 pm

Jeremiah,

Are you sure the navy isn't more concerned with body fat percentage than total weight?

Whatever the case may be - if you want to maintain or lose fat (weight) while getting muscular or in your case - more toned because...

If you can't gain weight (no more than 5 pounds) then you be able to gain much mass so you can follow my burn fat muscle plan to reach your goals but to pass Navy standards...

Make sure you eat the low end amount of calories to maintain your weight

Adrian Bryant | 04.21.09 - 8:10 pm

Hi Adrian.

I'm a US Sailor, but I'm having a little bit of difficulty. I was a little overweight a month or so ago compared to Navy Standards.. I was 181 lbs at 5'7", and at the max weight, I needed to be 175 lbs. I've already acheived that goal, and I'm sitting at 174.5 lbs as we speak. Anyways, I started exercising a lot more and I'm really getting into it. I saw your "How to get ripped" section and I decided that I don't just want to be on the minimum requirements anymore, I want to take it to the max.

Anyways, I have a physical fitness test soon, I'm 100% sure I'll pass. But, I want to gain more muscle while still losing weight. I used to run Cross Country, so All my exercises are all cardio based and with nothing for weight more than pushups.

So, I don't know how to gain muscle and lose fat and not exceed my navy weight standards. I fear if I eat too much as muscle gaining requires, I'll bust out of standards again, and fail the weight standards test I have in almost 2 months. Is it possible for me to gain muscle and lose fat at an equal rate, so I don't gain actual weight or so I can lose weight but still gain muscle? My test is in roughly 2 months, and after that, I'll have more freedom to eat how I want and I'm sure I'll have burned enough fat by then to make up for muscle gain and still be in standards for the Navy.


By the way, I saw your handstand pushups video. It was very inspiring, I'm going to start training for that immediately with elevated pushups, and practicing doing handstands.

Thank you for your time.

Jeremiah | 04.20.09 - 10:29 pm

Thanks Adrian!!!

chris | 04.21.09 - 9:46 pm

chris,

NO...

Dumbbell or trap bar deadlifts work your hips & quads (along with lower back) more than regualr deadlifts so there is less STRESS on lower back but...

the potential for injury (like all exercises) is still there but YES...

Dumbbell or trap bar is safer in my opinion

Adrian Bryant | 04.21.09 - 7:59 pm

do dumbell deadlifts have pressure on your back like regular deadlifts?

If yes, do they have about the same amount of pressure?

I want to strengthen my back(especially lower back) with seriously hurting it.

chris | 04.20.09 - 7:29 pm

Ahmed,

Look at how to break out of a weight loss plateau

Adrian Bryant | 04.19.09 - 8:07 pm

Hello Adrian,

I have been loosing tremendous weight ever since I started at 330 pounds, now I am at 279-280, however I think after this 50 pound loss I may have hit the plateau. I usually loose weight everyday, but the past 5 days my weight has been the same. Should I worry, or what can I do to change this, and loose more weight. I have incorporated different muscle training each day as well as cardio, but I am at the point where I am extremely hard but no changes. What do you suggest I do?

Thank you, I look forward to your reply.

Ahmed | 04.19.09 - 11:30 am

kevin,

Your activity level means all activity including the workouts YOU DID BEFORE THIS Plan and sports

Adrian Bryant | 04.19.09 - 7:53 am

does the activity level mean the number of days you work out, sports or any other type of exercise, or both?

kevin | 04.18.09 - 11:52 am

Ahmed,

I suggest you stick to the basic compound workout (not the diet) here

Adrian Bryant | 04.17.09 - 9:13 pm

Thank you Adrian for the sculpting link, your techniques and training are very challenging, especially the ab workout, my abs have been tremendously sore today. I have tried your full workout for the first two days and I am failing at that. Reason being, I think I am not taking in enough calories that is recommended for my body, so it has been exhausting. I am switching to my old routine but definitely adding your sculpting training.

I need help in deciding which workout is best for my muscles. I have no idea where to begin and which muscles to work on through out the week and so on. I perform much better in the morning, the night workouts are not exactly working for me, I believe my stomach is now small to handle my workout routine that I have been doing.

What would you suggest I work on for the muscles, like arms one day, then back next, and chest or whatever. I tend to do a 5 min warm up on the treadmill, then I do my weights and then I do the intense cardio training which I do everyday, followed by the ab workout if I am able to continue.

I look forward to your suggestions, or which plan of the muscle sculpting may best fit my schedule and energy.

Thank you for your help, you have changed many people's bodies, and you will change mine, because I love your training.

Ahmed | 04.16.09 - 10:33 pm

Thanks for the tip Adrian!

stew | 04.16.09 - 9:42 pm

stew,

It's best to do the monday morning workout after breakfast

Adrian Bryant | 04.16.09 - 9:34 pm

do i do the monday morning workout before or after breakfast?

stew | 04.16.09 - 9:23 pm

Ahmed,

No need to fear - overweight people always lose weight at a very fast rate so that's natural and...

You can keep doing what you were doing all along to lose weight and you can just dabble in the body sculpting exercises here for men to firm up flabby skin

Adrian Bryant | 04.15.09 - 8:43 pm

Hello, I came across this plan and I find it very worthwhile in trying. I am 6'3 and weighed 330 pounds, and now I am 283 pounds. I lost all that weight in a matter of 2 months which is a lot. However I had a fear of losing muscle and the scare of having flabby or loose skin. I am starting this workout plan on Thursday. Is there anything I need to worry about despite this sudden weight loss, because I feel very much more fit than I used to, I was hitting the gym everyday, and my mistake was not resting, is the 2 months of work going to a bad direction, because I am changing the program to what your suggesting and so willingly to try...my email is ahmedibrahim23@gmail.com. Thanks!!

Ahmed | 04.15.09 - 8:43 am

adam,

It depends on how much the average person weighed but...

an average person shouldn't see too much of a weight gain on this plan while...

An overweight person will see a big drop in fat weight and...

a skinny guy will gain lots of muscle weight

Adrian Bryant | 04.11.09 - 8:27 pm

would the average weight person gain weight while on this program since muscle weighs more than fat?

adam | 04.10.09 - 6:08 pm

mack,

I would start out with NowLoss.com/50 first to lose 100 pounds or MORE fast before you focus on getting ripped because...

Getting ripped is MORE about fat loss and since you have a lot to lose - do NowLoss.com/50 1st

Adrian Bryant | 04.07.09 - 8:49 am

Hi Adrian

U got a great website, I have read everything and i am starting from tomorrow. I 22 yrs old and weigh 400 pounds. However, I am agile according to my weight. I am currently doing 1 hour cadio and weight on altenate days. I just got 2 concers. First, If i follow religously how much till will i take to reduce 100 pounds? Second, will it prevent my skin to sag after i loose all my weight. thank u, i need help and ready to do anything.

mack | 04.07.09 - 6:17 am

guille,

1) You always need to be changing up your workouts every 4-to-6 weeks so for example... if you start off doing power cleans then after 4 weeks you may want to switch to deadlifts but after 6 months...

You can workout just 1-to-2 times a week or less to maintain your body and also... Eat right and don't pig out a whole lot to maintain your body

2) You can get a body like Ryan Reynolds but as you can see here at NowLoss.com/rr -those are modeling shots where the lighting is just right to make his body look perfect and he doesn't look like that everyday but...

In the Matthew McConaughey pics here... those are regualr pics taken normally without any special lighting effects to make his body look perfect as possible

ADRIAN BRYANT | 03.28.09 - 8:50 am

hi adrian,

this is a great site ,i have two
questions
1 if lets say i do this work out and in 6 months i get the body i want(i hope so)then can i use the same exercices for the rest of my life(easy) ,or do i have to change the exercises after those months?
and next
2 when you say that the more realistic results are a body like
Matthew McConaugheys does that mean that the other guys body from blade trinity is more dificult to get or what?

guille | 03.28.09 - 3:57 am

Nate,

My simple answer is that if you're seeing good results then you have nothing to worry about but as far as heated milk goes...

I'm not 100% sure but I also don't think heating the milk will hurt your goals of getting ripped and...

Good job on your quick results! and stay in touch if you have more questions

Adrian Bryant | 03.26.09 - 3:28 pm

I've been following this schedule for about a week now and I can see a difference already... but I'm wondering... I'm eating a lot of bananas and celery. I'm also drinking milk in the morning, but its heated. Is this good? Also, does heating the milk affect what it does?

Nate | 03.26.09 - 1:19 am

Number2,

THe best foods to burn fat and get ripped are listed at NowLoss.com/199

Adrian Bryant | 03.24.09 - 7:23 pm

Hey, i'm planning on doin this but...when i go to school, what could i eat (i take lunch) and also what for breakfest

Number2 | 03.24.09 - 6:09 pm

Alex,

You Could BUT...

You really need to give your body a chance to rest, recover and grow/get better looking muscles and if you do workout...

Make sure it's a light long duration 60+ min workout like walking

Adrian Bryant | 03.23.09 - 6:23 pm

i know im supposed to not workout on wednesdays but can i do fast weight loss workout 1 or 2 on wednesdays to lose more fat.

Alex | 03.23.09 - 12:24 pm

Nate,

Here's the deal...

If you are more concerned about losing weight then stick to 1900-to-2500 calories a day until you lose your first ten pounds but if you are trying to lose fat while gaining muscle...

Do the plan at NowLoss.com/rr

ADRIAN BRYANT | 03.17.09 - 10:40 am

I'm 21 my height 5'11 and weight again 278. I'm gonna do tae bo and probably some weights.Just my calorie intake is not close to the amount your nowloss/50 page says to be at so im wondering if that will affect me.
daanswer3@comcast.net

Nate | 03.16.09 - 7:39 pm

San,

Go to NowLoss.com/rr for all you need to burn fat and build muscle

ADRIAN BRYANT | 03.01.09 - 11:36 am

Hey Adrian,
I want to start you muscle building activities but before I do I just want to check with you on if there's less exercise or more exercise I should be doing. Right now I'm about to start doing wrestling and I'm already a football offensive lineman. If like 5'8 and around 180 lbs so I definatly got the weight to do it, but I want to have more strength. I was wondering if you could tell me a plan on how I can change as much of that fat into muscle for next season of football! Thanks!
(BTW, I'm In 8th Grade Just Incase that makes any difference)!

San | 02.28.09 - 7:02 pm

Ray,

If you're unable to do Fast weight loss workout #1 or Fast weight loss workout #2 in the evening because of soreness or other reasons...

Go ahead and take the evenings off until you work up to Morning & Evening workouts but if you can...

Instead of doing Fast weight loss workout #1 or Fast weight loss workout #2 in the evening - do a 45-to-90 minute lower-to-moderate intensity workout like walking at a slower pace but...

If your goal is to really build more muscle instead of losing fat - then all you may need is the Monday & thursday morning workouts

Adrian Bryant | 02.24.09 - 3:47 pm

I started this plan today.

I have tried doing the Monday workout. I done weighted bench dips and weighted squats using 60 lbs for the Monday morning... however atm I am too worn out and sore to do the evening workout...

Should I try to stick with the morning exercises for the first few weeks to build up endurance before going back to trying to do morning and evening?

Ray | 02.24.09 - 12:52 am

Alex,

YOur love handles are FAT so YES... this will help burn off love handles and reveal your muscular obliques

ADRIAN BRYANT | 02.23.09 - 8:43 am

Hi, I'm 5'10" and weigh about 210 lbs i am going to start this plan but was wondering since i have love handles will this make them go away and turn them into muscle or should i be doing another workout for this.
thanks

Alex | 02.23.09 - 1:02 am

andy,

Go to NowLoss.com/50 or NowLoss.com in general if you want to see how to lose weight

Adrian Bryant | 02.22.09 - 12:32 pm

i am 14 but dont know how to lose weight i weigh 196 and my height is 5,8 i think i am right at 175?

andy | 02.21.09 - 10:13 pm

C.J.,

A. NO - if you want to lose fat faster - just pick the LAZY option from activity level and of course...
If you're not happy with ft loss you can cut an extra 100-to-250 calories but before you decide to do that...

I would try to speed up fat loss with 1-thru-5 here

B. NO - do whatever best fits your schedule

C. It depends - If you need the extra energy - You need to eat a meal with complex carbs about an hour before working out but usually (if you're like me) - you probably don't need "extra energy" for weight training so...

yyou can just weight training and have a regualar meal afterwards

Adrian Bryant | 02.12.09 - 3:37 pm

Three questions--
A. Diet: I am a 24 male, 6'2", 187 lbs, 14% body fat. For the diet calculator should I put my full weight or should I subtract the lbs. of body fat (resulting in lower caloric intake)?

B. Exercise: on Mondays and Thursdays my first workout is at noon and my second workout is at 9pm. Should I also do a 10-20 minute moderate intensity workout first thing when I wake up?

C. Should I do the weight lifting before my first meal?

Thank you for your work!

C.J. | 02.12.09 - 11:02 am

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