Your free 95 day weight loss workout plan…

How to use this free weight loss workout program…

This is a 95 day weight loss workout program where you go thru 7 phases burning more calories & losing more weight as you move from phase-to-phase &…

Here's how the 7 weight loss phases are broken up…

You can see above that both the workout time & the intensity level of your workout activities will vary as you move from one phase to another so you can easily lose more weight and…

All of the phases on this weight loss program last for 15 days except for phase 1 which last only 5 days and…

This is how you use the workout log…

To help you keep track of the number of minutes you workout and the type of activities you do in each phase, a workout log is included with each phase of the workout program and…

For the logs included with phases 1-thru-3 & 6 all you have to do is write down the activity you did and how many minutes you spent doing the activity -- See the example below…

In phases 4, 5, & 7 you have to write down 2 workout activities along with the 2 times you spent doing the 2 workout activities -- See the example below…

To do weight loss workouts with weights…

You'll notice a muscle icon on the workout log pages where you keep track of your workout activities & time. Beside these icons is a number telling you how many times you need to do JUST 1 of the 7 workouts with weights below in that 5 day period…

Fill in the circles in the rows on the workout log pages to help you keep track of the number of times you did ANY ONE of the 7 workouts with weights above. See the example below…

Phase 1 - View & print Phase 1 Workout Log

The goal of PHASE 1 is to basically get you started doing some simple physical activities to lose weight.

Phase 2 - View & print Phase 2 Workout Log

Now it's time for you to start walking a little faster, playing a little harder or maybe even getting out of the house more by going to parties where dancing is involved!

 Phase 3 - View & print Phase 3 Workout Log

Get ready to burn more calories & lose more weight in PHASE 3! This may be your first real challenge on this program but remember the easiest way to lose weight on this program is to pick only the workout activities you like doing.

Phase 4 - View & print Phase 4 Workout Log

In PHASE 4 you do two back-to-back workouts so…

Phase 5 - View & print Phase 5 Workout Log

In PHASE 5 you will also do 2 workouts but instead of doing your workouts back-to-back like you did in phase 4… In PHASE 5 the workouts are done at different times during the day so…

Phase 6 - View & print Phase 6 Workout Log

This may be a tough phase for you but hang in there. Once you see the results you'll know that all the hard work was worth it. Let the thought of losing weight help motivate you while doing your workout activities!

Phase 7 - View & print Phase 7 Workout Log

In PHASE 7 you do 2 workouts that are done at different times during the day just like in PHASE 5 but in PHASE 7 both activities have to be done at a moderate or high intensity only just like in PHASE 6.

Use ONE of the 2 diets below while doing this weight loss workout…
  1. The NowLoss Diet: Lose Weight Eating Whatever You Like
    The NowLoss Diet is the perfect diet for beginners who can't resist salty, sugary & fatty foods but still want to lose weight
  2. 7 easy diet rules to lose weight fast
    Use this plan If you want to lose weight without counting any calories.
If you're having trouble losing weight…

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1-100 of 348 Comments

I'm 5'6 and about 170 pounds. I already eat pretty healthy and do moderate physical activity but I don't really lose any weight. What should I do?

March 29, 2015


Hello, I'm 16 years old and weigh about 190 pounds. I want to loose weight! Do you have. Full programme?(diet and exercise)? Thanks!

March 22, 2015


hi I am 22, 5'8'' 256lb mother of two , am hoping to get back in shape , tighten my arms and loose belly fat .

March 10, 2015

Adrian Bryant

use this workout (or the workout on this page if you are a beginner) and this diet

March 11, 2015


I am 400 pounds and I want to lose a lot of belly weight because it's all in my belly and I want to lose it as fast as I can

March 04, 2015

Adrian Bryant

start here

March 04, 2015


Hey, i am 25yrs old n i weigh 96 kgs.
I am a vegetarian n i really need to lose weight for my wedding in 4 months.
Please please guide me how can i do that this fast with diet and workout.
My wedding would be at a risk if i dnt lose weight.

February 23, 2015


Hey Adrian,

I'm going to start your program with phase 1 on 2/9/15. I cant wait, but my question is I'm not currently working at this moment and if I don't have weights that states that I need to do one weight workout within the 5 days what is my alternative?
Thank you in advance.

February 04, 2015

Adrian Bryant

then bodyweight stuff like push-ups are fine

February 04, 2015


What meal plan can I use with this workout. And is there a time in the day you should do the workout?

February 07, 2015

Adrian Bryant

this one

February 07, 2015


I started today. But the hard part. Is there a time of day when I should workout And how far apart should my meals be?

February 09, 2015

Adrian Bryant

anytime to workout is fine and watch this about eating

February 10, 2015


I am a 39 year old female with Fibro .I am 5'2 173lbs never been this in my life. I cant run because it will push me to some bad pain. I can not do the high intensity part of your work out because that would use up all my energy for the day. What would you suggest? Would I see any results from your plan if I did not do the high intensity part? Thank you

January 15, 2015


Hi Melissa, I am 48 year old female with fibro to. I am 4'11 175 never been like this in my life. The doctor told me the fibro swells the joint but walking is good for fibro to relive it but running I think it's not good because I suffer from bad pain, lost of energy, and weak. I just walk on the treadmill for an hour i think that's real good. If you have any idea please email me. Thanks

January 17, 2015


Hello Adrian!!
I'm 21 and 5 5''. I weigh 174 and want to lose atleast 45 lbs.My lower body is my biggest problem and would like to burn most of the fat there. Can this target be reached within 4-5 months?? If yes please suggest me home workouts for lower body specially and ofcourse total body workouts and suitable diet plan. I dont have equipments. Is that any problem?

January 12, 2015

Vaidyanathan K

Hi i am vaidyanathan from India. I am 23 years old and i weigh 120kg and my height is 6 feet. shall i follow your 90 days weight loss program?

January 05, 2015

Adrian Bryant

if you feel you need to start off with a low-tomod intensity program first as opposed to a higher intensity one then yes

January 05, 2015


My weight 90kg, age 21, height 5feet 7 inches, want lose 30 to 40 kg permanently in two to 3 months or less. Plz give me exercise which i can do at home. I am from india

January 03, 2015

Adrian Bryant

use this workout and this diet at home

January 03, 2015


Hi i am hira from pakistan. I am 17 years old and i weight 65 kgs and i am 5 feet tall. I was a obese child and i loss 10 kgs and 10 kgs are still remaining they won't go of no matter how hard i try and they do, they seem to come back again in a month or so please help!!!! I really want loose weight.

December 26, 2014


Hello I am a 19 year old girl I've always struggled with losing weight I loss but put it back on. I weigh 90kg and my height is about 5.8m..I would like to be 60kg... Could you please recommended a diet and exercise plan

October 29, 2014


Hello, im a 33 year old mother of 3 currently weighing 125 kilos at 1.68 height. Ive struggled with my weight for almost 7 years. Id love to lose weight .pls a stay at home mum . Please

November 20, 2014


Hi sir im at a dilemma ive been trying to lose weight off and on never that successful i did cut 35 pounds last year toned up nice but i recently broke my ankle in a motorcycle accident and ive gained alot of weight in the past 4 months im currently 5'10" weighing 369 still alil toned up top but big belly that hangs alil this sucks i dont know what to do i try to eat healthy but then i binge eat im currently enrolled in a gym but need alittle guidance to help with my progression. Thank you in advance

October 13, 2014

Adrian Bryant

are you also on a diet like this

October 14, 2014


hi i am 60 years old male with severe osteo arthritus in both knees to be replaced weight118kg on nsaid meds... cortisone also am curently on crutches help plz

September 23, 2014

Adrian Bryant

the plan on this page may be the best for you but also see this

September 23, 2014



I am 20 years old, I weigh 256 pounds (116kg). I want to lose fat and gain muscle as soon as possible (before the 20th of September). Can you please recommend something ?

Thank you so much.

August 31, 2014

Adrian Bryant

go here

September 02, 2014


Hi Adrian I'm 21 I'm 5' 5 and I am looking to lose 30 lbs by November. I need help knowing what to eat and when to eat it and how to keep track of calories.. I also am wanting to keep and build my but as a lose but I only have weights that go up to 30 lbs. Can u please help. Thank you

August 18, 2014

Adrian Bryant

you can use the workout on this page for beginners or you can use this workout and this diet

August 19, 2014


Hi Adrian,

Im 5'4" 210lbs, I want to get down to 160 in 3 months. Is that possible with this 95 day program and a 1500 calorie diet 40% protein, 30% carbs & 30% fat?

July 22, 2014

Adrian Bryant

first of all, is this workout too easy for you? if so then you may want to
use this workout instead but yes... with the right workout and the diet you posted it is possible but overall you may also just want to see this plan

July 22, 2014


Hey Adrien, first thank u for this site and for sharing your knowledge.

So i'm 19, i'm 5'6 for 174lbs, i wanna be at 144lbs by the end of september ... So my question is if i follow the 90day weight loss would i lose the weight end keep it off (i know that it's douable but like will i see changes before) .. and should i workout more than the min suggested?!

Thank u

July 19, 2014

Adrian Bryant

yes the weight you lose on this plan will be kept off unlike other fad diets

July 20, 2014


Hello, I am 5'5 at 290 pounds, my starting goal is to lose 50. what would you suggest? i have been eating only 1200 calories .....

July 14, 2014

Adrian Bryant

you can stick to that calorie limit if you're not starving or constantly thinking about food and you can do the workout on this page along with that but if this workout is too easy then do one of my other workouts

July 15, 2014


hey adrian ..i have been going through your site its really very 20 yrs old im 264 pounds my height is 5 feet 8 inches...all i want to know that by doing what you said home and not joining any gym or contacting any professsional ....can i looose for about 60 kgs in a year ..??? if yes ,then what diet and excercise regime should i follow??

June 19, 2014

Adrian Bryant

of course.

use this workout and this diet

June 19, 2014


Hi Adrian:
I am a 37 y/o female and I weigh 292 lbs. I have been a yo yo dieter for more years than I care to remember. I give up on diets and exercise plans so easily because I get overwhelmed and throw in the towel. I need something I see as doable as far as a diet and exercise plan. I would like to lose 2-3 lbs each week and my goal is to weigh 160 lbs what diet and exercise plan would you recommend for me and how many days a week do I do the routine?

June 05, 2014

Adrian Bryant

use the workout on this page along with this diet

June 08, 2014


The other thing that I have issues with is fluid retention. I can gain 5-6 lbs over one meal. What will help me with this the most effective? I will give you an example I was following a pts system for weight loss and ate a meal one day I should not have and when I weighed in I had gained almost 6 pounds. This is extremely discouraging to me when I see this on the scale and then I quit whatever I am doing. I just need help with this. I really don't know what to do.

June 27, 2014

Adrian Bryant

use these tips for dealing with water weight

June 29, 2014


Hi Adrian, I'm 46 years old at 284lbs, 5'7. My target weight is 165. I have been making healthier food choices, such as eating more green leafy vegetables. I was exercising 4 to 5 days a week, but I hurt my back. The weight has slowed me down. What workout plan to recommended me using to help me active my goal weight of 165. Thanks in advance.

May 15, 2014

Adrian Bryant

with your injury you may want to start with the workout on this page after consulting your doctor and also see this

May 17, 2014


I am 5', 5" and weigh 143. I recently lost 10 lbs doing moderate exercise and doing 1200 calories using I never went over the 1200 calories, but for two months now, I haven't lost any other weight. Last year I weighed 130, so I know this is a good and realistic weight for me. What else could I do?

March 31, 2014


Hey Adrian
I travel for work...I have days that I sit on planes for 15 hours. I know I can walk the aisles, I know I can do muscle flex and relax exercises while I'm in my seat. (I travel extra room) when I reach my destination I'm usually whupped. Although I DO have to walk quite a distance in the connecting airports or when I get to my destination...I wouldn't exactly call it exercise. Do you have any suggestions for that?

I have 122 days until my vacation. I want to drop 32 pounds. Completely do-able. I don't want to be flabby. also completely do-able. I have a gym in one location I travel too, I have the ability to take workout dvds to my flat in's just the days I'm flying.......

thanks in advance!!

March 18, 2014

Adrian Bryant

use this workout and this diet for busy people like you

March 21, 2014


Hi adrian,

Im kunal from India. Im 5 feet n 6 inches and 96kgs. I have started with ur 10 minute workout. Give me more tips n ideas to loose weight easily. Also send me ur free dvd.

Thanks and Regards,

March 08, 2014

adrian bryant

you may want to use this workout and this diet

March 10, 2014


Finished Phase 1 and I am down 2 pounds to 165.4lbs. Started Phase 2 today. I have to keep a close eye on my diet as I have a relentless sweet tooth! I'll be back next week.

February 06, 2014



I have been a fan of yours for many years now. I used to do your workouts when I had 15 pounds to lose. Now, after menopause, quitting smoking, a stressful job, and 5 years later, I have 50 pounds to lose. I am starting your 90 day program to get back on track. I am 53 yrs and 5'2". I weighed 167 on Jan 30. I will do weekly check in to let you know how I am doing. You look fantastic! You definitely have inspired a lot of people including me. God bless you Adrian!


January 31, 2014

Adrian Bryant

I'll be waiting for updates!

February 01, 2014


Hiya , Im 16 and really want to lose weight for confidence . Im about 5'3 and about 150 lb . I just want a long term solution that will obliterate my body fat and build lean muscle without making me look like a man . Thanks :) .

January 30, 2014

Adrian Bryant

then use this workout and this diet or use the workout on this page if that workout is too hard

January 30, 2014


Hey Adrian,
I'm 16.and I'm putting weight on really fast because I don't get time to exercise much and I'm sitting in class 3/4th of the day..what should I do?and I would also like to reduce my bust size as its really hard for me to wear clothes that my friends do.Most of them are naturally thin..I'm almost 54 kgs and I don't look fat because I'm tall..but I would like to reduce my weight and be thin and I would like to wear any of the clothes that my friends do.Please help!

January 19, 2014


Hello! I'm going on vacation in a month and a half. I'm looking to loose about ten pounds. Problem areas are my stomach and love handles. What would you suggest??

January 13, 2014

Adrian Bryant

what is your current weight and height

January 13, 2014


Hi im 26 mother of 4 girls under 4 years old i weight now 210 pounds looking to weight 150 buy the summer which would be a good way .. right now i started
eating only raw fruits and veggies and lots of water its been 4 days going good with lots of temptations but i dont fall soo i would like to keep this up also in my water i put lime juice ... and i workout in the morning and the evening everyday now i wanted to know am i on the right path to loose my weight by summer or do i need to do something else .

January 05, 2014


If Im trying to lose my stomach pudge do I need to lose the stomach far first then do ab wrk outs or how does that work

December 22, 2013


hello Adrian,
hi i am 28 yrs old and my weight is 176 lb. i am breast feeding and i want to loose my weight in 2 months. please help me loosing my maximum weight. i will be thanks full to you.

December 04, 2013


Hi Adrian I am a 40 yr old stay at home mother I have not exercised in yrs .My weight is180 pds and my heigth is 5'2. I .crave sweets, most of all pastries. Every time that I try to lose weight I feel weak , tired , sleepy and exhausted I could do without eating so much if only I had something that would give me the energy to endure any suggestions?

November 26, 2013


Hi, Adrian
I'm 22 years old female, 209 lbs,164 cm provided that most fat is in the buttocks & hips area.
I wanna lose about 40 lbs by Christmas. I'm a medical student so I have a really busy schedule so my max. workout is 45 min

October 22, 2013

Adrian Bryant

use this workout and this diet if you're busy

October 23, 2013


hi Adryn,
i m 27 and 176 pounds .want to shed post pregnancy weight..but finding difficulty as im totally confused by reading so much ....i m in great difficulty..please guide me and tell every thing what i should do to lose in 5 months...

September 12, 2013


HI Adrian.....! I have been searching through all the information you have and types of diets and plans. Im 24 with 2 kids...i have Hypothyrodism & am significantly overweight and have been for 9 years. I took the depo shot & went from 165 pounds to 265 pounds before i even took second shot. I really am desperate about getting back into shape. With that said I have also been smoking since i was 12 1/2 my life. & i want to quit. I have checked out the 95 day program & really feel like i could do it...but would that be the best for me any other tips with info i provided? Thanks...

September 06, 2013

Adrian Bryant

start off with the workout on this page working your way up to these tips here but also start with this diet

September 07, 2013


ok I was wondering I weigh 250 and I want to lose a 100 lbs how much carbs and protein and fat I need, I started last week on dieting and working out some. is 1200 to 1500 calories a day sufficient enough to start losing weight and also do I need to take any protein powered?

August 18, 2013

Adrian Bryant

this diet will answer all your questions

August 18, 2013

Hi Adrian...I've just come across your site and it looks very impressive...I am a 52 year old and weigh 161lbs...what dirt and exercise plan do you recommend...I suffer from depression and take medication but if I start slowly there should be no problems and plenty benefits...please help...I am besides myself at the weight and sluggishness...thank you...carlypan...x

August 04, 2013

Adrian Bryant

you could do the workout on this page OR... you can use this workout and this diet

August 04, 2013


Iam 23 female i weight 105kg and my height is 1.69m what do u recommend?? As a diet. I started my phase 1 of the 90 days plan shall i continue???

August 01, 2013

Adrian Bryant

use this diet

August 02, 2013


hi Adrian,
Im 21, female. I weigh 200lbs, around 90 kgs and am 5'4". Could you please recommend the best weight loss routine suitable for me?

July 29, 2013


Hi Adrian,
I am 15 about 236lbs. I know, I am ashamed of it too. I would like to be between 180-190lbs by next January. I am required to take swim in P.E. and I really do not want to be the "chubby" one people make fun of... If I do your interval training for weight loss twice a day for four days up until January, can I get to be around 180-190lbs?

July 19, 2013

Adrian Bryant

of course but also use this diet

July 20, 2013


I am a 30year old 73kg 5.9" female. I exercise twice a day(4:30am and 7pm) 5 times a week(burning between 800-1000 calories daily *I just love my heart rate monitor). I desperately need to lose about 12 pounds. Working out is not an issue for me but eating right is the major issue right now. I started at 93.5kg and stuck to my diet and exercise religiously until now. I dont know what to do now. I only eat between 6:30am and 2pm. My weight has been stagnant for the past 3weeks now. Please help me!!!!

May 13, 2013

Adrian Bryant

how many calories are you eating per day?

May 13, 2013


I need to lose 110lbs. is it true that in a 7 month period with a intense workout and whole grain small portion meal that i could lose 30-40lbs? i plan to be a solid 110lbs with a little definition on my muscles. im 220lbs right now and want to drop half that, im 5'5" so i carry my post pregnancy weight awkwardly i really just need some guidence

May 07, 2013

Adrian Bryant

30-to-40 pounds is very reasonable but 70 pounds in 7 months is very attainable also

May 07, 2013


in your " Your free 95 day weight loss workout plan…", can we do it at the time of ' periods'.

April 30, 2013

Adrian Bryant

what do you mean by periods?

April 30, 2013


i finished about 1 weeks in phase 2. but after that i had a fever and i can't exercise for about 1 week. what should i do now. i have to start phase 2 again or i can continue from today.

April 21, 2013

Adrian Bryant

just fill out as you would if you were still working out and continue onward

April 23, 2013


Yo, I'm 16 years and around 250 pounds, 6ft0. What's the best way for me to lose weight fast.

April 17, 2013 en Espanol
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