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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.

Follow these 7 diet rules while on this weight loss workout plan…
  1. Eat only These foods that help you lose weight & Try not to eat any of These foods that make you gain weight.
  2. DON'T worry about counting calories.
  3. Eat UP To 4 times a day by eating every 3-to-5 hours.
  4. Eat at least 1 whole raw fruit or vegetable with 8 ounces of water before each meal (this will almost guarantee you'll never overeat and gain weight because this will make you feel full & satisfied quicker)
  5. Stop eating at each meal when you feel 100% satisfied
  6. If you do get hungry in between meals…
  7. Only drink water, raw vegetable juice like V8, Green tea or these 5 other weight loss drinks here and…
If you're having trouble losing weight…
If you need more help Losing Weight To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to lose weight first and if you don't believe I can make you Lose Weight Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

You can also find me on Facebook, Youtube & Google+

1-50 of 57 Comments
Mona

Hi thank you for all the advice, how can I get your DVD

January 30, 2012

TeeTee

hi Adrian
okay so I am a little or many would say a lot overweight
I am 185 pounds and I am only 13
I am always active and I am even able to run long distances
I love working out and I love being active
I don't eat too much just about 1200 calories a day
I try to lose weight all the time but it just seems like I cant
how do you think I would be able to lose weight and how much weight do you think I will weight after maybe 4 month ???

January 30, 2012

Adrian Bryant

Use this plan here - it would be perfect for someone your age

January 31, 2012

caity

My name is Caity and I am 23 years old and weigh 68 kg I am 164cm tall and really want to reach my goal weight of 50-55kg do you have a permant program that i could follow thank you :) I have also just purchased a tredmill!

January 28, 2012

Adrian Bryant

The program on this page is a permanent one but if you are unable to do this one then there are other permanent plans here you can use

January 29, 2012

Name*

Thank you for all the wonderful free advice. I am 25,5'1",and weigh some where between 297 and 300+. The scale doesn't seem to want to read my weight correctly. But I would like to lose at least 100 pounds by the end of this year and 10+ by this Feb 2. Would that be possible for me if I use this plan, or is there additional things I might need to do. Please get back to me asap. Thanks in advance!

January 17, 2012

Adrian Bryant

It's possible with this plan here but I suggest you try to go to phases 3-to7 ASAP if the first 2 phases are too easy for you

January 17, 2012

Dr.Saranya

Hiii Adrian,
Im really very impressed reading your site.. i was looking through weight lossing tips.. Im 25 yrs old,98 kilo.. im suffering from hypothyroidsm & now im under medication..i have a irregular menstrual cycle & im under metformin tablets..Will i be able to use your diet regimen..kindly help me with my problem.. waiting for your reply.. thanks :)

January 16, 2012

Adrian Bryant

Yes, you'll be able to use the plan on this page and you should also look at this guide on losing weight with Hypothyroidism

January 16, 2012

Name*

Hi, First of all I want to thank you for all the free advice you give out! Anyways i'm a teenager and am extremely overweight. I have always been curvy but now i'm starting to realize that I am really unfit! I am 13, 5'3, and weigh 150 lbs. Please reply with any advice to help me get started on my weight loss journey, thanks!

January 15, 2012

Adrian Bryant

The plan on this page is perfect for people just starting out

January 15, 2012

Renee

Hello Adrian,

Thanks for all of the free info you give out! I currently weigh 194 lbs (I was 10 lbs lighter before the holidays). I just turned 35 years old, am 5'2" and a naturally slim, but curvy woman (I've never been considered thin.) My ultimate goal weight is 125-135lbs, since I've never been smaller than that range since my mid-teens. How much weight can I expect to lose following this plan for 90 days? Also, I just ordered your free dvd. Should I do the dvd or the 90 day plan? Sorry for the lengthy question! Thanks!!

January 08, 2012

Adrian Bryant

You can expect to be real close to your goal of 135 after 90 days

January 08, 2012

Ashley

Hey Adrian. I have your dvd and it's great! If I only do one interval workout a day, Is that enough to lose weight? or should I do more? I usually do the jumping jack or the Ski step. Thanks in advance.

January 07, 2012

Adrian Bryant

That's enough but you'll lose weight faster if you do it more than 1 a day

January 08, 2012

mikaela

Hegg adrian...
So iim 16 y.o and weigh around 98 kilos
I really want/need to lose weight, get healthy and fit...
Problem is i onlg have a month to lose as much as possible ( lose around 20-30kilos) :/
Please help... im clueless
Thanks heaps :)

January 02, 2012

Adrian Bryant

You can lose as much weight as you can simply by following the plan on this page here

January 04, 2012

kellie

Hello Adrian,
I have read your site so many times, as it is very inspirational. Firstly I just want to thank you for all the work you've put into this site, and how you help so many people. Thank you.
My question is this: I just made up a spreadsheet using your phases 1 - 7. I am also about to embark on the atkins way of eating, focusing on plenty of fresh vegetables, lean meat, and lots of water.... I weigh 320.54 pounds. ALOT, I know! From your experience, and all that you know, would you be able to give a rough estimate on how long it would take me to lose my first 100 pounds? I have mini goals of 10 pounds, I am doing lots of reading and many motivational tips. I just would like to hear from an expert what a realistic time frame I would be looking at, so I do not get my hopes up, or let discouragement get to me.
Thankyou!!

December 31, 2011

Adrian Bryant

At your high weight it's highly possible you can lose 100 pounds in at least 6 months (maybe sooner)

January 01, 2012

Name*

I am 160 and been trying to get down to 140. I have been staying at 160 even with workout 4 times a week.

December 29, 2011

Adrian Bryant

how tall are you?

December 30, 2011

Kristina

Hello! I have been reading everything you have on your website. I am 5'4 and weigh 170lbs. Heaviest I have ever been. I used to weigh between 110-115. I am wanting to know if it is possible for me to get back down to 120? I am wanting to do this in about 5-6 months. Is 50lbs too unrealstic? I am really wanting this.

Thanks.

December 29, 2011

Adrian Bryant

no - that is very attainable in 6 months

December 29, 2011

Kristina

Thank you, I have ordered the dvd and can't wait to receive it. Thanks again!

December 29, 2011

salley deanne ayers

I really want to lose weight and keep it off after I get down to my goal weight of 130 Pounds!

December 13, 2011

Chrysani

Hi, im 23, 290. Have always been overweight and im just sick and tired of it! How and where do i start?

December 12, 2011

Adrian Bryant

start here

December 13, 2011

billy

hi i've tried ever diet like the atkins and i just can't lose weight. i have 3 months to lose 4 stones any solutions Adrian!

November 22, 2011

Adrian bryant

either use the plan on this page or any of the weight loss plans here to lose 4 stones

November 23, 2011

Shivi

Just stumbled upon your website (obviously was searching for weight loss tips). Have taken up a decision to follow this plan. Will get back to you in 90 days if it is successful. Thanks for the motivation.
Love from the UK x

November 16, 2011

drea

i'm a 18 year old female && weigh 230 lbs, i want to qet down to 150 maybe even 140, but i work 40 hours a week && when i qet off work i just like to usually qet take out, so i eat && qo to sleep i know i shouldn't do that, && i'm always snackinq on junk food how can i steer away from this routine && lose weight at the same time??

October 29, 2011

Tarib

Hi Adrian, thanks 4 your really good advice on your website(s). From my exprerience I fully agree that the most important step is to start getting active, then to stay active. When I lost 30 kilos some years ago it helped to write down what I ate and drank every day like you recommend, too.
I've got a more private question to you: Were YOU fat once like the photo with the too large trousers associate? What is your motivation (apart from getting people to click the links) to help others getting motivated and becoming sexier?
Thanks 4 a reply, with best wishes from Europe :-))

October 22, 2011

Adrian Bryant

I was never really obese except I had a big pot belly.

THe pic of me you seen is only used to help motivate people

October 22, 2011

charity

hi, am 31years old and weigh 100kgs at 1.65m height. I have a huge tummy, flabby arms and my boobs need firming up. what can i do to achieve a fit frame.

October 19, 2011

Adrian bryant

are you able to start on the plan on this page?

if so then it will help you get the body you want

October 19, 2011

Johnn

Hey i am 16 years old and 250lbs . i usually go to the gym 3-4 times a week and burn around 500 calories . Most of my food intake is grilled chicken or steak and salads with no dressing. I am currently taking Jacked3D . If am i doing anything wrong what is it? i dont see results at all in 2weeks.

October 16, 2011

Adrian Bryant

what are you doing at the gym and how many total calories are you eating daily?

October 17, 2011

Johnn

I cannot count all of the calories i am eating because i have school and have to eat what they provide, it is very hard to manage . At my school i cant leave to get a healthy lunch so i try my best to pick something reasonable such as pasta salad with no dressing or a chicken wrap on soft bread.

At the gym i am usually on an elliptical for 30mins burning around 400calories and then i do some weight training but without free weights i use the machines for that. After i cant lift anymore i do a few exercises like jumping jacks and sit ups . Then i hit the sauna for 20mins.
- I know i might not do as much as other people , i admit i do not leave the gym dead and exhausted .Honestly just enough to feel good about myself .
-I have a lack of motivation because i am always so tired from waking up at 6 everyday ( that is another reason i take jacked3D)

Please help me

October 18, 2011

Adrian bryant

how about doing the plan on this page here?

It's simple and you dont have to count calories

October 18, 2011

johnn

I will read through and check this out , I can't workout in the morning or evenings or more then once a day . So most of these plans require doing a couple workouts a day. So as of now am I doing anything wrong in my workouts? And do you recommened me taking any supplements other then Jack3d?

October 19, 2011

Adrian bryant

I really don't recommend you put too much focus on supplements (even the Jack3d) but this plan here will fit your schedule

October 19, 2011

Kristina

Hi. I am 20 years old and I have always had a problem with weight. I am 5'2 and 195lbs. I would like to get down to atleast 135 what should I do?

October 10, 2011

Adrian Bryant

can you follow the plan on this page? - it will help you get to 135

October 11, 2011

Vani

Hi Adrian,

I am 25 years old girl working in a software farm in India. 5'8" tall and weigh 64kgs. I want to reduce my abs fat and tone up my arms. because of lots of work in the office, i m not regular to the gym.
but now i want to be regular. please suggest me some good exercises to tone up abs and arms so that i wud look better in my friend's wedding which is in Nov mid.

October 10, 2011

Adrian Bryant

this plan here will help you lose weight with a busy schedule

October 10, 2011

zera

hi,I have quite a lot of belly fat that I need to get rid of. how long must i wait to see results if i do the ski step exercise 2 times in a row 3 times a week? Also, is it ok if i eat a whole grain slice of bread in the morning? and pita at night? can I just eat 3 meals a day instead of 6-8? thank you very much!

September 30, 2011

Adrian Bryant

see how fast you can lose weight here but generally you should expect to lose 10 pounds every 4-to-6 weeks

September 30, 2011

Louise

I am 46yrs old,female, 5feet 3" and weigh 152lbs. I have tried every diet going, all sorts of "magic" fixes, nothing has worked. I am now beginning the menopuase and feel the weight gain is out of control. I cannot stop eating then feel down for eating and the whole cycle starts again. I did join a gym and went for about 8mths but I found it boring and full of people that look as though they dont' need to be there - just made me feel worse. please help!!

September 29, 2011

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