To burn fat & build muscle at the same time…

You just need to go on this plan here to get ripped in 56 days by doing muscle building and fat burning workouts at the same time but…

You're only going to burn lots of fat & build lots of muscle REAL FAST at the same time only if you're real fat (or overweight), if you're out of shape (or never seriously been on a workout program before) and/or if you've taken a long break from working out because…

You should only EXPECT to build lots of muscle & burn lots of fat REAL FAST at the same time ONLY if you're Fat, never seriously lifted weights before and/or if you've taken a long break from working out and on the other hand…

You should NOT EXPECT to build lots of muscle & burn lots of fat REAL FAST at the same time if you're skinny or got a low body fat % under 10-to-15% because…

If you're skinny or got a low body fat %…

The fastest way to burn fat & build muscle at the same time is to…

  1. Use this muscle building diet & workout pan here FIRST for at least 8-to-12 weeks so you can gain lots of muscle mass faster than when you gain very little or no muscle mass at all when you try to build muscle & burn fat at the same time and YES…

    You probably will gain some fat as you're gaining lots of muscle but you're not going to get so fat that your body fat % gets dangerously high and then after you've gained all the muscle mass you want…
  2. You can go on any of the fat loss plans here to burn enough fat to get your body fat low enough to see your six pack abs and if you ever want to build even more muscle…
  3. Then you start this process over again by gaining muscle mass first and then burning the fat so…

Should I even try to build muscle & burn fat at the same time?

It basically depends on how fat or skinny you are so…

If you're somewhere in the middle of being real skinny or fat then generally…



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There are 40 comments
Erica

I am trying to build my glutes which have been getting better week by week. My problem is I started taking a fat burner one pill in the morning one 5-6 hrs later bc I'm going on a cruise and trying to lean out a little. My issue is I'm worried that by taking the minimal dosage of the fat burner it is going to start decreasing my glute size. I just need some advice/ input on what I should do to be able to build my glutes while burning that fat with te supplement.

August 31, 2014

Patrick

I'm a male and my body type is between 20-25%. My goal is to have a six pack with muscles. I want to look like the guy from your chart with the 14 percent body fat percentage. Maybe slightly bigger arms though. What should I do?

July 15, 2014

Adrian Bryant

it depends. are you happy with the amount of muscle mass you have now?

July 15, 2014

Patrick

I'm definitely not, I'm weak. I'm 5'7 and I weigh between 145-150. And I barely have man boobs.

July 15, 2014

Jcefs

Dear Adrian, I am currently doing negative training twice a week. Ellington Darden wrote a book called Fatloss Breakthrough and he has us doing 8 body weight exercises 2 times a week and then progressing to machines. I want to also do tabatas at the same time but he doesn't recommend any other exercise but walking. What do you think? Should I do tabatas also? Thanks, June

May 26, 2014

Adrian Bryant

what's your main overall goal and what is your current weight and height?

May 27, 2014

Richard

Hello Adrian!

Can you explain me what Carb Backloading is?

It's good to build muscle and lose fat?
What kind foods to eat and when?
What do you think about it, have you tried?

I read about it but i still with some doubts...

If you want and find this matter important you can make a new entry in your website! NowLoss would be even better and complete ;)

January 28, 2014

Adrian Bryant

never heard of carb backloading. No matter what gimmick or new trend you use... muscle building comes down to this

January 29, 2014

Justin

I'm 6'3". 226 lbs. I wanna lose the weight and gain some muscle mass at the same time. What should I be doing?

January 02, 2014

Adrian Bryant

do this

January 02, 2014

angelica

Hello, I have a question here are my stats weight 122lbs bodyfat 22% im gonna turn 29 soon. I've been going to the gym for 8 months just quit I gained muscle but I want to bring my bodyfat to 19% athlete. I bought a bench with leg extension and leg curl with bench press..but im so desperate to show my muscle n gain more muscle because I got very skinny. Gain weight muscle wise not fat..hope u can help me please.

October 31, 2013

luke

The key to building muscle fast is to completely exhaust your muscles.
You should only finish a set when you absolutely can not do another rep and can't hold the weight.
If you stop and suddenly realize, "I could have done another rep" or "I feel good", you cheated yourself - the end of a set should never feel good.
You only build muscle during the last few reps when you are really pushing your limits.
Before that, all you are doing is tiring your muscles out in preparation for your new gains.
This is where a lot of people fail.
For more info: www.bodybuildingprofiles.com

September 15, 2013

Benjamin

im a 155 lb , 17 year old male who is somewhere in the middle around 15- 20 % body fat. I've been weight lifting and doing cardio work for a little bit and i have pretty decent muscular composition/strength just quite a bit of fat. what workout/ diet plan should i do to lose all the fat while also gaining muscle ? thanks

June 24, 2013

Adrian Bryant

go here first to gain mass before focusing too much on burning fat

June 24, 2013

shinigami

Hi,i am 18 yrs old, 1.80m height ,105 weight.is there any possible plan in order to lose some fat and gain muscles at the same time?(not extreme stuff ,not to lose a lot my body mass but be more tight and healthy)

May 27, 2013

Saifullah

Hi my name is Saifullah and I am 19 years old.My weight is 92 KG and my waist is 42 inches.I want to make my body in good shape at home, such as six packs ...
So is there any plan for me?

August 17, 2013

Adrian Bryant

this plan

August 18, 2013

Tia

I'm 15 years old , female , around 115lbs-120lbs, I want to have a curvy figure, in the last months I have taken a break from working out and I've gained a lot of weight in my stomach, I want to become curvy, lose weight in my stomach and keep my leg muscle and fat, what should I do? I need specific and detailed help! X

May 01, 2013

ram

Hey Adrian
I am 6" tall and I am a bit overweight with 25% extra fat
Help me with the diet plan

April 07, 2013

Percy

Hey adrian, I wanna look lean but ripped but I dont want huge muscles. I can make out the top four abs above the navel but below it is fat I work out 6 times a week mostly cardio with core work (ex 2miles in 12min).... any advice m happy with rest of my body just that little bit of belly fat below the navel, so any advice would help a lot..
Ps :measured my fat percent it was 14%

January 04, 2013

Percy

Hey adrian can u tell me another workout which I can do instead of the battle rope work work out?? thanks a ton.

January 18, 2013

Luis

For a month I wired out 5-6 times a week doing insanity type workouts with a trainer about an hour each day. 2 times a week I'm at the gym doing intense cardio, weight lifting and ab workouts. I've changed my eating( example of a days meals will me oatmeal w/ bananas, salad with Tuna and line juice and egg whites with black beans and spinach with snacks I do protein shakes and fruit and at least 12 glasses of water daily) I actually gained 5 pounds and don't think I look any different! What should I do?

October 06, 2012

Montana

Hey Luis,

The first thing you need to realize is that weight loss does not occur because of a certain food you eat, weight loss occurs because of a constant caloric deficit. To put simply, you need to eat fewer calories than your body needs each day to maintain it's own weight.

In essence, you could eat all the healthy food you want but if you eat too much of it, you will still gain weight.

You need to focus more on the quantity of the food you are eating, not the quality.

Although the quality of the food you are eating is important as well, the quantity is even more important when it comes to weight loss.

Take a look at this article and let me know what you think:

November 04, 2012

jubby

i am 300 pounds and not a healthy eater but i do work out on the total gym what exactly should i be doin i wanna loose a little bit of weight and gain muscle i wanna be more toned out what plan should i be on.

August 04, 2012

Adrian Bryant

this plan here

August 04, 2012

poppy

I was 155 at 21 and now im 6'4 300 and 29 years of age..i wann burn the fat

October 30, 2011

Chuck

Thank You for having all this fitness info on your site.
The "get ripped in 56 days" the muscle building part is for 3 consecutive days or every other day?

Thx

October 10, 2011

Adrian Bryant

It's 3 days of muscle workouts with 5 days off each cycle

October 11, 2011

Zachary

Once upon a time there was a section on here for the get ripped in 56 days without weights workout. Is that still around? I cant seem to find it. I dont have weights/a gym so I need something like that. Need to lose 15 pounds or so and build muscle. Thanks much!

September 30, 2011

Quresh Afzal

how to loss fat around the waist ?

September 19, 2011


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