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 58 comments

Hi Adrian

I am 41, 5'8 and weigh 212. I want to lose some weight but build muscle in my butt, get rid of the inner thigh flab, lose my stomach especially lower stomach which is a struggle after my c-section with my son 2 years ago. I just really want to look good naked and not bits and pieces. I have lifted weights in the past, had a personal trainer, have tons of weight lifting booms, but can't figure out the best program that I can stay with consistently that would yield the best results. As a single mom of a 9 and 2 year I want to be physically fit for them and myself. I need to be held accountable for my change as well which has been hard doing it alone. I also eat mainly healthy but do indulge sometimes. I cook all the time so if I had a good building muscle, toning, tightening, shedding fat diet specifically telling me what I should eat and di, I will stick with it. I do well with things detailed. I also have thyroid cancer which causes some of the weight gain so my doctor agrees with strength training, exercising, and a diet to meet my weight loss and muscle building needs while also strengthening my lower back. I'm sorry this is alot but I hope this will show you that I'm sooooo serious about not just wanting to change bit ready to change. Thanks so much and look forward to your response. Tonya

February 21, 2015

Adrian Bryant

as a single mother of 2 you may want to start off using this workout and this diet

February 22, 2015

Maryann Barker

Hello Adrian
I am 5'2 and weigh 275 lbs. I had a trainer last year and started at 245 to 225 in 6 months but I was frustrated because she kept telling me I was losing muscle instead of fat. She had me on 1200 - 1300 calories. I quit seeing her in June 2013 and now weigh 275 lbs. I want to start a weight loss and exercise program because I have very bad knees and I need to get under 200 lbs to have replacement knee surgery. What exercises do you recommend for me?

January 26, 2015

Adrian Bryant

see this

January 28, 2015


Hi Adrian,

I am 5'3" female 190 lbs. I have a high percentage of body fat over 25%. I prefer less carbs in my eating plan because of my type 2 diabetes. I have a treadmill and a total gym at home. I also enjoy different types of yoga. I can't seem to find negative fat burning training for my total gym . Is there a work out using this mechanism. Thanks

December 22, 2014

Adrian Bryant

I have workouts here but I personally do not know of any workouts to do on total gym

December 23, 2014


Hi Adrian.
I'm 6'1, 235 lbs (bodyfat % definitely above 25%). If I follow the get ripped plan, do I need to be concerned about macros (% calories from protein, carb, fat) if I want to build muscle and lose fat at the same time? I will keep my calories in the 1800 range and follow the workout plans you list. Any thoughts?

December 14, 2014

Adrian Bryant

as for losing fat the macros dont matter (just cals) but for muscle I would make protein 25-to-50% of your 1800 cals

December 14, 2014


Hi Tron....I read your question to Adrian...I had a similar question...I am 200lbs at right around 25 to 30% Bodyfat..Im a 46 year old Male and wanting to get that lean college look back(used to lift quite a bit) lol...based on the calculator ,it says to consume between 1,500 and 1,960 Cal....I know for muscle building I need to keep my protein at about 1 to 1.5 per total Body Weight... I am going to use the intermittent fasting @ 16/8...Even eating 3 protein shakes...2 Whey and Liquid Eggwhite and 1 Cassein and liquid eggwhite (each shake at 180 Cal and 37 G Protein) and adding 2 chicken/sweet potato/whole wheat pasta...Im still WAY low on my Carbs with my proteins being close to 200 but carbs coming in at less than 100 and total cal being about 1,530...When I used the calculator I put in"Desk Job/Couch Potato" but plan to wt train 3 days per week and cardio 4 days per week for the first month or 2 and then reevaluate...I have a sneaking suspicion I will need to up my calories to support all the new exercise...Maybe around 2,000? just wanted to see what path you took and what kind of feedback you could give me? Thanks in Advance my Friend!!! Sincerely, Stacy

March 05, 2015


Hi! Adrian I'm 6'3" 300lbs. I want to lose some weight but build some muscle at the same time. I dont care for the gym, so is there a way I can do this from the comfort of my home?

December 11, 2014

Adrian Bryant

see this

December 12, 2014

David Dutton

Hi Adrian...amazing site! Thank you for creating it. One question for you. I am 6'1 and 306. I want to gain muscle and lose fat. I have my workouts down but was wondering about protein intake.I average about 225 grams of protein a day. Am I fine in this range to build muscle?


October 10, 2014

Adrian Bryant

You will only find that out thru trial and error of your carefully tracking your protein intake with daily results but yes... 225 is a good start

October 11, 2014


Im 5`7 weigh about 206 lbs and body fat%22 should i bulk up or shred? Or can i burn fat and gain muscle at the same time?

September 18, 2014

Adrian Bryant

you can do both but see this

September 19, 2014


Hey Adrian
Im 21 yrs old,weigh 190lbs,height 5'9.
I need an athletic body without any bulky muscle.Im planning to lose 35lbs in 2 months. Is that possible?If so,what plan should i follow?
Also, does working out twice a day better?
Thank you.

September 10, 2014

Adrian Bryant

see this

September 12, 2014


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

Adrian Bryant

fat burners will not decrease glute size.

September 02, 2014


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


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


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


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


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


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


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:

September 15, 2013


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


Hi,i am 18 yrs old, 1.80m height ,105 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


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


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


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


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


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


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


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


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


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

October 30, 2011


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?


October 10, 2011

Adrian Bryant

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

October 11, 2011


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 en Espanol
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