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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.

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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1-40 of 366 Comments


I am 25 yrs, 151 cm, 68 kg
need to lose at least 13kg.
Please advise

June 26, 2015


Hola tengo 263 lb y mido 5/6 como puedo perder peso

June 23, 2015


Hello, I'm 23 years old and I weigh 58 kgs and am 5'4 feet tall. Just got to now I've Pcos, I'm scared of my increasing weight, which is on an increasing note since last 1year. I even have severe mood swings. Please suggest me something which can be done at home mostly. I wanna reduce it in next 2 months. Please guide.

June 16, 2015

Adrian Bryant

use this workout and this diet for at-home

June 17, 2015


I had gastric sleeve Dec 2013. From 222 lbs to 138lbs. My goal weight is 121 lbs. I have been at 138 lbs since Dec 2014 (1 year post op). My arms are flabby with lose skin, my booty is gone... Like I sit on my tail bone, my thighs are flabby and my muffin top is mini but still there. What can I do to reach my goal weight 121 lbs fast and tone the fat and get my booty back? As for eating, I can only eat small portions is spurts and can't drink within 30 min of eating or after eating. I drink coffee, water or tea and I take a bariatriac multi vitamin 3 times a day and calcium before bed. My long term goal is to run a mile one day in 10 minutes. But for now, I want to reach my goal weight and tone what I have so I can wear shorts and a tank top this summer comfortably. 5'1 40yr 138lbs

June 02, 2015

Adrian Bryant

go here

June 04, 2015


Hi! I'm 15 4'11" and 222 LBs i want to lose 50 lbs by september, my birthday. which program should i follow it must be able to be done at a gym. Thank you in advance!

May 20, 2015


Hi, I'm 5'3 and 184 lbs. I want to lose 50-60 lbs. what exercise and diet should I follow?

May 08, 2015

Adrian Bryant

this one

May 09, 2015

Belar aalo

I'm 14 years old and my weight is 85 kgs.Which diet and workout should i follow

April 19, 2015


I'm 33 177 pounds and 5'1. I've been doing 30 and 60 day plans. Lost about 10 pounds. But I keep going back and forth. I'd like to weigh 116. Can you help me?

April 18, 2015

Adrian Bryant

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

April 19, 2015


I am 18 years old and weigh 83kg. I have to lose around 25kg by the end of June. Which diet and workout should I follow?

April 09, 2015


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

Incorrect please try again

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