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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... Here's a list of workout activities you can do while on this weight loss workout program

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

How to use the weight loss workout program log

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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...

Weight loss workouts with weights


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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 should do the 15 minute muscle toning workout video or any other weight training workout in that 5 day period and...

Fill in the circles in the rows on the workout log pages to help you keep track of the number of times you did the 15 minute muscle toning workout video or any other weight training workout. See the example below...

Phase 1 View & print Phase 1 Workout Log

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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

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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

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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

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In PHASE 4 you do two back-to-back workouts.

Phase 5 View & print Phase 5 Workout Log

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In PHASE 5 you will also do 2 workouts, but in PHASE 5 the workouts are done at different times during the day so… Instead of doing the activities back-to-back like you did in PHASE 4, you now do one workout and then wait for at least 3 hours before doing the 2nd workout.

Phase 6 View & print Phase 6 Workout Log

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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

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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.

For a complete weight loss program - see...

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Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

Adam

Get started on NowLoss.com/50

Adrian Bryant | 11.25.09 - 12:00 pm

Hi, Adrian. I am a 21yrs old. I am 5'9" and I weigh 270lbs. I am trying to loose weight so that i can join the military or police department. Please advise me on that do do to loose the weight.

Adam | 11.24.09 - 7:09 pm

islndrsdfan92

do this plan here to get ripped

Adrian Bryant | 11.22.09 - 6:08 pm

Hi, I was going thorough the website trying to find the best plan for me. I'm 17 years old 6'4 and I weigh 264lbs. I would like to lose 40-50 pounds and also build some muscle. What do you think I should do

islndrsdfan92@aol.com | 11.21.09 - 2:47 am

singhs_spurs

Of course you don't have to take any supplements - you can certainly lose weight without them

Adrian Bryant | 08.21.09 - 4:26 pm

hi.. i just wanted to ask you do we have to take pills,and protein shakes.can't we substitute it with something else like egg whites. i am not very comfortable with them

singhs_spurs@yahoo.com | 08.20.09 - 3:13 pm

kim

You need to workout and diet harder

see NowLoss.com/15

Adrian Bryant | 07.04.09 - 2:53 pm

i only want to lose 15 pounds and i want to burn my stomach fat usually i do workout for 25 minutes every day on my elliptical trainer i started two weeks back i just want to know how hard i need to workout to lose my 15 pounds and stomach fat? thank you

kim | 07.02.09 - 3:59 pm

Hui Mei

How many calories a day are you eating? - make sure you go here to see if you are eating enough to lose weight

also go here to see ways you can speed up your weight loss

Adrian Bryant | 06.03.09 - 5:32 pm

Hi Adrian

Love your website. I'm a 37 years old asian female. I have been working with my private instructor since mar09 and till now only managed to loose 8kg. I train with her twice a week, doing lunges, squat, dumbbell, skipping, crunches, using smith/weight machines,etc, the rest of the week i work out in the gym with these machines using the "Interval" program:
1. Treadmill- 20min 8to10mph
2. Elliptical Trainer- 20 min resistance 2to4
3. Bicycle- 20mins resistance 2to4
I thought i can loss 1 kg per week by doing all these but it's not happening. What's wrong?
I had also change my diet completly, I eat 3 to 5 meals a day, boil, grill or steam my veggie and meat and eat mostly complex carbo and lean meat, no fast food, soda or chips.
I am 59kg now and still have 14kg more to lose in order to reach my ideal weight(according to my BMI)I am 4 ft 8inces.
Does it help if i work out twice a day in the gym doing the same thing? Please help

Hui Mei | 06.01.09 - 10:38 pm

#20

Brenda,

It's not about levels

Go here to see how hard you need to workout to lose weight

Adrian Bryant | 04.14.09 - 7:38 pm

#19

I've been doing Leslie Sansone walk at home 3 mile weight loss walk and just started the elipital trainer. Not sure if low impact is better to lose weight or high intensity is better. Can you tell me what level would be best to work out on the eliptical trainer.I was gong for level 5 but my husband says thats to low . He works out at level 17. How do I know what is better.Can you help in this matter. I need to lose about 30 to35 pounds.
Thankyou for your time
Brenda Email address is lcf93517@hotmail.com

Brenda | 04.14.09 - 5:40 pm

#18

elliottrichards,

You have 2 choices...

#1: You can go here - lose weight and watch the scale move downward or...

#2: You can go here - burn fat/build muscle and look better doing this but the numbers on the scale won't change much because you're gaining muscle weight

#17

I am 6ft 2 and weigh 330. I have been battling weight for a long time. I lose 25 or more, only to get sidetracked with other responsiblities.

I want to lose 115 lbs, and look good (musclular) But I'm not sure where to start, and a little overwhelmed with all the past/failed efforts and info.

What do you suggest? Also I want to make a good jump by trying to lose about 25-30 lbs in about 6 weeks, (able to play in a basketball tourney, and look good for a wedding in about 8 weeks)

elliottrichards | 02.01.09 - 11:17 pm

#16

TJ,

Any workout, exercise or activity would be best for you to help you lose weight all over your body including your stomach and back and...

I suggest you stick or start with this free weight loss program here to gradually build up your energy (endurance) back up

#15
I'm 31, 5'3" and weigh 200lbs. I have battled cancer the past 3 years and have no energy. I am recently in remission and would like to get my life back. What exercises would you recommend to help. my stomach and back are my worst areas. Thank you so much!!

TJ | 01.01.09 - 10:17 pm
#13
hi,
iam 70kg,29yrs,and stand 5feet 2inches, After delivery i became very fat with huge belly, thighs and hips. I also have got sagging of breast.very frustrated.kindly help

Nancy | 11.10.08 - 4:19 pm
#12

taylor,

Well, as you can see here on this height/weight chart you're not overweight at all so if you did this weight loss plan here...

It should take you at least 10 weeks or more to lose 10 pounds

#11
I am 21 with a 3 year old and I am right at 5' tall. I weigh about 110 lbs. I desperately want to get down to 100 lbs. More importantly I want to tone up. My body fat is around 18%. In your opinion what is the quickest but best way for me to drop the weight and tone up, realistically. After figuring out what the best plan is for me, can you tell me how long it will take for myself specifically to see results? That is, if I am eating well, and working out as I should. Thank you

taylor.gaites | 10.29.08 - 3:38 pm
#9

im 17, height:158 and weight: 62kg

im an okay figure, but i ave a belly and thighs that i want to loose, watever i du i can neva loose my belly and all my friends have flaat bellies but eat soo much more than i do and exercise so much less than mee,
and i've tried sit ups but they dont work

help me find a way to loose my belly and get a bikini belly pleasee
thnkyu

Marthha | 10.29.08 - 11:57 am

#8

Gloria,

Yes - you can still lose weight at whatever pace your exercise is and you can easily follow these 8 rules to lose weight without exercise or counting calories

#7
I have a gambit of medical problems from fibromyalgia to dibeties.I try to exersize,but with the limitation of the problems that I have, will I still be able to lose weight while exersising at the pace that I'm able?

Gloria | 09.11.08 - 2:57 pm
#6

Caludia,

NO - to maintain your weight - Just stay active which you can do with this 7 phase workout plan while eating mainly weight loss foods

#5
Hi Adrian,

Do i have to do this workout after i loose my last 10 pounds to maintain my weight or do this to loose my last 10 pounds?

thanks

Caludia |   06.13.08 - 3:25 pm
#4

Geeta,

Read how to break weight loss plateaus to see if this will help but to help you more directly...

How long have you been jogging? You may need to increase the time (do 45-to-60 mins) or so a differnet exercise and...

How's your diet? your diet plan may be holding you back

#3

hi,
iam 64kg,48yrs,and stand 5feet 2inches,i have been jogging for 25mts.at moderate speed and doin streches for 20 mts. but i have not lost any weight.very frustrated.kindly help

geeta | 05.07.08 - 11:30 am

#2

Simi,

Go to this page for more shapely breast and losing weight around shoulder area is all about losing fat all over your body but..

this shoulder toning exercise workout might help you:

#1

how to loose weight on shoulder areas and reduce fat near breast area or make them more shapely?if can be

simi | 03.10.08 - 8:41 am

There are 19 comments

hi my name is jeanette i am 48 years old i am born without a disk in my lower back which makes sit ups and crunch impossible i have been off with neck and shoulder injurys resuling in surgeries so hve not been able to work in almost 2 years need to loose this weight and wondered if can recomend something for me thanks

 by jeanette – iowa
March 09, 2010 - 10:42
Reply to jeanette

what about an elliptical?

what about a bike?

What is the extent of your limitations - can you run, walk, jump etc.

I also think the workout plan on this isa good start for you combined with these 8 rules here

March 10, 2010 - 08:27

Hello, I am 17 and 5'7 inches, and 209 pounds. I just recently lost 6 pounds in a month and I go to the gym every night and burn at least 300 calories. So I don't get why I am not losing weigh faster than this, but also I don't get time eat because I am in college and the only time I have time is around 4:30pm. Please help!!! I want to lose between 50-60 pounds before summer starts.

 by Lily
February 23, 2010 - 01:00
Reply to Lily

6 pounds in 1 month is good but

go here to lose weight faster

February 23, 2010 - 07:50

am trying to grt my free cd and can't seem to be getting to the right place to give my address

 by velma henry
February 11, 2010 - 05:34
Reply to velma henry

I'm all out of free DVD's but more coming soon!

February 12, 2010 - 06:41

hi,im che2, and im 16 yrs old...im trying to get some tips on how to diet on the magasin but i can't do it...i look so fat it's because im 5" only....i have to get lose my fats on my stomach because we have a grand tour on march...And im hoping that u can help me....please adrian help me...

 by cheelzy – philippines
February 08, 2010 - 08:48
Reply to cheelzy
February 08, 2010 - 07:03

Hi Adrian- I am a 29 yr old woman. I am 5'8 285 pounds and I would love to get back down to about 195-200 pounds. I have been working out 4-5 times a week for 30 mins-45 mins for the past month in a half and I've been eating much healthier. I am seeing results, however I think I can get better results than I have. I also need to tone up these FLABBY arms of mine. My legs are pretty toned still but they can use some work too and believe it or not I have a flat stomach. What suggestions or regimens can you suggest for me to follow to get the best shape and stay in shape. please advise. thank you so much in advance Hun.

 by Aquilla Grant – Newark,NJ
February 02, 2010 - 09:03
Reply to Aquilla Grant

Thank you for your reply, Adrian. I was originally confused as to whether to start the 95 day plan now or after I get down to 190 lbs, as the lose 50 lbs now plan suggests (it says once I get down to 190, use phase 1 & 2 of the 95 day plan. Thanks for clearing it up for me.

 by Yvette
January 21, 2010 - 04:12
Reply to Yvette

NO NO

you can do any workout plan you want

this 95 day plan is mainly for people who are not in shape or havent worked out in a while so...

If you'e in decent shape - give the 50 pound workout a try

January 21, 2010 - 05:49

Hi Adrian:

I am a 5'3", 240 lbs, relatively healthy 47 yrs old woman and I want to get down 145 lbs. I have been working out about 3 times a week and hating every minute of it. I can start the 95 day, 7 phase program before getting down to 190 lbs?
Thanks!

 by Yvette – NY
January 21, 2010 - 03:50
Reply to Yvette

I dont know if you're asking me if you can but...

YES

January 21, 2010 - 03:56
Reply to Yvette

Oops. I meant to say 'Can I' instead of 'I can'.

 by Yvette
January 21, 2010 - 04:15

HI,
I really want to do your workout plan not sure which should I do..but I am afraid that I may not continue doing it I have failed so many times.I went from a 5'2 118 pound to a 215 pound girl.After I had my frist daughter I didn't gain much weigh but after I had my twins I gain so much and it's so hard for me to take the weight off. And I am 25 yrs old I am so tired of being over weigh my..My arms are so flabbyand stomach those are the two main parts I want to work on.Please If you have any suggestion for me I will take it.THANKS SO MUCH

 by Ju – Las Vegas
January 05, 2010 - 12:07
Reply to Ju

go here to back to 118 pounds - this is where your journey starts

January 05, 2010 - 07:23

hi im 23 im 5'3 165pds, i wonder what kind of diet i need to and workout plan to do as well. i would love to lose my thighs , build muslcle in my arms ,and butt. I need help with chest trying to make that smaller. and lose some stomach fat .please help me please. i done try about everything what about pills should give a ahead start

 by shatisa – raleigh,nc
January 04, 2010 - 11:42
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