Jordan

Yes if you lose fat while maintaining muscle
Adrian | 11.12.09 - 5:38 pm | #

Is it possible to lower your body fat percentage without gaining muscle?

I've noticed that some people who haven't even touched a weight have low body fat and have abs. How is it possible to have low body fat without much muscle?
Jordan | 11.11.09 - 8:47 pm | #

Dan

NO

It's just that usually those bars have too much sugar
Adrian | 11.10.09 - 8:02 pm | #

Okay I'll keep that in mind but why once or less than that a day?

Is it bad for my kidneys?
Dan | 11.10.09 - 3:37 pm | #

Dan

Those are okay but you should limit eating those protein bars to ONCE a day or maybe even less than that
Adrian | 11.09.09 - 7:21 pm | #

Protein bars...i was thinking of choosing between the peanut marshmallow eclipse or big 100 colossal super cookie crunch bar.

Its on google and has nutrition facts. I just don't know which one to choose out of those two.
Dan | 11.09.09 - 6:20 pm | #

Dan

what kind of supplements are you looking at?
Adrian Bryant | 11.08.09 - 8:36 pm | #

Is sugar alcohol just as bad as sugar in terms of storing fat on your body?

Is sugar as bad as saturated fat?

When choosing supplements do i look for a lower saturated fat content or sugar content

Sorry for all the questions and thanks for this great website. Its great!
Dan | 11.08.09 - 8:11 pm | #

NAthan

See NowLoss.com/abs - you may just need to define your abs more
Adrian Bryant | 11.06.09 - 7:21 pm | #

I did your bf% calculator and it said I had about 8%bf. But i think I have about 11-12% because I can pinch about 1-1/2"-2" inches of belly fat when sitting down.

But i looked in the mirror lately and i noticed my stomach bulges out when i relax it. Ive been doin the tva ab exercise of where i suck in my stomach but its only temporary.

Anyway I think my lower back is pushing my stomach foward causing my stomach to look fatter than it really is. And im not fat at all. Im actually a little underweight for my height.

Do you know any exercises, stretches or any solution to what i can do to fix the problem whether its fixing my posture or working my tva muscles harder?

Thanks a lot by the way!!
Nathan | 11.05.09 - 10:00 pm | #

ok thanx! looking foward to it
Leo | 10.24.09 - 4:26 pm | #

Leo

stick with yoru plan for now but Im in the process of re-doing the whole muscle building side of my website to better help you get a body that the girls will love but give me 2-to-4 weeks an email me a t nowloss@gmail.com and i'll let you knwo when the new site is ready
Adrian Bryant | 10.24.09 - 4:03 pm | #

I want to work out the same body parts twice a day for more muscle growth because I'm not a beginner and really want to build muscle.

Im goin to do your gain muscle program. Thanks a lot for that.

But i only have access to a gym twice a day so i can't do pull-ups, bench press, and trap bar deadlift twice a day. I have dumbbell though.

My question is can i do pull-ups for my 1st workout, then do lat pull-down for my second one? And do trap bar for 1st and then dumbbell trap bar for 2nd?
Leo | 10.24.09 - 3:40 pm | #

George

I don't know how much he weighs but you don't have to "weigh" the same as somebody to get the same body type
Adrian Bryant | 10.10.09 - 7:46 pm | #

I saw the new will smith movie called seven pounds. Idk if you saw it but I personally thought it was great.

I could be wrong but it looked like will smith had to drop some weight for that movie compared to I am legend. He was 185-190 for I am legend according to sources.

About how much do you think he weighs? He haves just the amount of muscle that I want for my body frame
George | 10.10.09 - 1:16 pm | #

Mike

That's getting a real low % like 4-8 % but that's usally only a percentage you can maintain for short periods of time like bodybuilders and fitness competitors
Adrian Bryant | 09.29.09 - 11:30 pm | #

I gained some muscle and lost some body fat. My bf% is about 10-12.

I always hear to hold a specific percentage and weight for a while to get ripped. What happens to your body during that period?

What bf% does someone start to get that angular jaw line?
Mike | 09.29.09 - 5:52 pm | #

harry

see NowLoss.com/15
Adrian | 09.21.09 - 8:06 pm | #

James L

You can leave out tricep isolation exercise - not neccessary since doing handstands and benching

Only do either straight bar or incline curl (pick one)

Only do either incline dumbbell press and incline flies superset -OR- flat bench press and flat dumbbell flies superset.
Adrian | 09.21.09 - 8:06 pm | #

I have my last 10 pounds of fat and want to lose it fast but without muscle loss(if that's possible)

Should i aim for 1-2 pounds of fat loss a week or aim for more.

I don't want to sacrifice any muscle because i worked so hard to get it lol
harry | 09.21.09 - 4:35 pm | #

I mainly want to get a v-shaped body but also want to work the other muscles too. I just want to know if this is a good workout plan with enough rest days in between workouts.

Monday-3:00 after school- handstand push-ups=40r and tricep pushdowns-3 sets... 6:30- pull-ups lat pull down superset followed by straight bar curs and incline dumbbell curls superset.Then trap-bar deadlifts and leg curls superset Then planks and renegade rows superset.

So monday would basically be shoulders and triceps at 3:00 when I get home from school and back biceps, legs and abs at 6:30 at a gym.

Friday: incline dumbbell press and incline flies superset and flat bench press and flat dumbbell flies superset.

So Friday would be chest(and a little triceps and shoulders)

My biggest concern is if im overtraining my shoulders and triceps
James L | 09.19.09 - 9:55 pm | #

Carlos

NO - not really.

It's only easy for a beginner or someone who has never worked out before to gain muscle easy and that's usually the skinny or lean person and the reason why is...

their muscles are not use to the stimulus of weight training and therefore grow quickly in response to a new activyt
Adrian | 08.31.09 - 5:05 pm | #

Is it true that a person can gain weight easier if they are lean compared to a person with a high bf %?

Can you please explain why?


Thanks for your time!
Carlos | 08.30.09 - 7:44 pm | #

d'souzA

You can start off with NowLoss.com/rr
Adrian | 08.26.09 - 6:44 pm | #

HI.....I AM A 19 YEAR OLD GUY......... DURING MY SCHOOL DAYS I WAS VERY FAT AND SHORT, BUT NOW I HAVE BECOME TALL AND LEAN BUT MY HIP PORTION IS LIKE GIRLS AND SHOULDARS AND THIN.........SO IT GIVES ME A GIRL LIKE FIGURE , HOW CAN I GAIN A PERFECT BODY FIGURE
d'souzA | 08.25.09 - 2:18 am | #

Thanks again Adrian! Your the best
Luke | 08.14.09 - 2:28 pm | #

Luke

Yes this plan is okay and just contact me if you ever run into any problems
Adrian Bryant | 08.14.09 - 12:50 pm | #

Thanks for the reply and i took your advice. I was thinking of a workout plan that might be good but i want your opinion too.

Im goin to start the burn fat gain muscle program.

my plan was going to look like this:

Monday: pull-ups and trap-bar deadlift for 5 supersets- then handstand push-ups and trap-bar deadlifts for 5 supersets. Then i was goin to do the heavy bag for like 10-15 min.

Tuesday: Jump Rope intervals- 10 min. 3-4 times a day

Wednesday: Rest

Thursday: Dumbbell bench press and lunges for 5 supersets and hammer curls and lunges for 5 supersets plus heavy bag for 10-15 min.

Friday: Jump Rope routine

Saturday and Sunday:Rest

Is this a good workout plan to burn fat and build a little muscle with plenty of rest days?
Luke | 08.13.09 - 9:51 pm | #

Luke

Not at all

Go for it!
Adrian Bryant | 08.12.09 - 11:20 am | #

Can i do pull-ups on monday and handstand push-ups on thursday?

Would that be overtraining my back and traps?
Luke | 08.12.09 - 10:42 am | #

ryan

Yes that's a good plan but you have to realize that msucle is made in 4 steps...

1. you have to break down or damage your muscles with weight training.

2. your muscles will grow back bigger and stronger.

3. you need to rest those muscles long enough to make them grow back bigger and stronger and

4. you need to feed your muscles protein to make them bigger so...

you dont exactly need a huge surplus of calories but you do need to eat enough calories to prevent your body from not using protein for other stuff so basically...

Tom's plan is good for gaining muscle and losing fat but you may also need to add some weight training/cardio to prevent fat gain as well
Adrian Bryant | 08.02.09 - 12:50 pm | #

I have read tom venuto's workout plan for lean muscle with no fat gain. It includes a calorie cycle method that includes a 3-day surplus of calories 10%-15% above maintenance and 4 days of 5%-10% below maintenance of calories.

Muscle gains happen slowly in this case but the on and off surplus supposely prevents fat gains.

Is this a good plan?(calorie wise to gain muscle and prevent fat gain)
ryan | 08.01.09 - 10:04 pm | #

How do you measure the circumfrence of your shoulders?

Your handstand push-ups exercises is the one of the best exercises i've done.(Great results!)
Luis | 07.31.09 - 3:08 pm | #

ken

Yes and what about your diet - make sure you eat enough to lose 1-2 pounds of fat a week
Adrian Bryant | 07.18.09 - 10:02 pm | #

I have gained all the muscle i've wanted and now want to tone my muscles to make them more ripped while losing body fat.

My workout is going to include: jumprope on monday and tuesday mornings and evenings. Rest on Wed.
Jumprope on thursday mornings and total body circuit training on thursday evenings which is: bodyweight chin-ups and preacher curls for biceps, dips and kickbacks for triceps, pull-ups for back, dumbbell squats for legs, and calf raises for calves.

So im basically doing cardio on mondays, tuesdays, and thursdays plus weight training on thursdays with rest on Fridays,Saturdays, and Sundays.

Is this a good workout to lose fat, tone up, and maintain the muscle i've gained?
ken | 07.16.09 - 9:56 pm | #

andy

I think below 5% is considered unhealthy
Adrian Bryant | 06.11.09 - 7:08 pm | #

so how low of a bodyfat % is bad?
andy | 06.11.09 - 11:55 am | #

andy

3% is not true - he probably had over 7-to-10 %

At 3% - you would start to see the bones in his face
Adrian Bryant | 06.10.09 - 10:04 pm | #

how low of a body fat % is bad? I want to get mine as low as cam gigandet's in the movie never back down(which is 3%) but I dnt want to have health problems.

What kind of health problems would you have?
andy | 06.10.09 - 7:54 pm | #

anonymous

You could see your abs because you were skinny but now...

You want to be bigger and leaner so if you are satisfied with how big you are now...

You can go to NowLoss.com/rr to build more muscle while losing fat and/or...

You can go to NowLoss.com/15 to focus on burning fat
Adrian Bryant | 06.09.09 - 8:11 am | #

Hey Adrian I used your gain muscle program for a few months now. I went from 132lbs to 148. I used your body fat% calculator and it said that I gained 11 pounds of muscle and 5lbs of fat. Although I did get stronger and bigger the bodyfat% calculator says that my % went from 16.27% to 17.83. But before I started this program I was able to see my abs.(not really the last 2)

Does this seem accurate?

Will losing my last 10 pounds help me maintain my muscle?

And how would you know if you lost muscle?
anonymous | 06.07.09 - 2:23 pm | #