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 6 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 6 workouts with weights above. See the example below…

Phase 1

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

Phase 2

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

 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

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

Phase 5

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

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

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 perfect diet for beginners who can't resist salty, sugary & fatty foods but still want to lose weight.
  2. 5 Rules To Lose Weight Fast Without Counting Calories
    Use this plan if you hate counting calories or simply don't have the time to do so.

If you're having trouble losing weight… Created by Adrian Bryant

Adrian is one of the world's most sought after Body Transformation Specialist. Many People (like these here) have used to Look Better Naked for free.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 35 Million views!

Contact Adrian Follow Adrian on FaceBook, Instagram & Twitter

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1-35 of 386 Comments

Hi. I am a 5'3 female who is 130 lbs but I came in at 30% body fat ?? Used to be very active. Became unmotivated lately and I need to get back on track. What's the best method for 10-15 lbs? Thanks!

November 21, 2015


Adrian ,
I like to know alternative way to do stomach
exercises "lose the fat " , if you aren't able to work off the floor ?
Your input is appreciated , thanks Deb

October 13, 2015

Adrian Bryant

what do you mean? like crunches or situps because they do nothing to burn belly fat.

these will burn fat

October 14, 2015


Hello I'm at 28 year old male who is 5'9 and 235 pounds I want to lose body fat but gain muscle what do u suggestion? I also prefer to eat a vegetarian/vegan diet what can I do?

September 25, 2015

Adrian Bryant

see this

September 25, 2015


Hi Adrian,
I'm new to your website and I love the reviews so far!
I'm a 6ft tall mother of 2 daughters ages 19 months and 6 months. I weigh about 211 pounds.
I have wobbly thighs, back fat and I performed a self check and I noticed I have a seperation of my abdominal muscles called Diastasis recti and I read that most ab exercises can worsen the condition making it difficult to lose the mommy pooch.

Could you recommend exercises that would slim and tone my body especially my large thighs including my lower tummy?

Thank you and keep up the great work.

September 22, 2015

Adrian Bryant

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

September 23, 2015


Hi Adrian!
I am a 33 year old mother of three. I'm 5'3 and 320 lbs. Where do I start?

September 18, 2015

Adrian Bryant

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

September 19, 2015


I'm 19 and 245 lbs. I would like to lose at least 50 but I have no clue in regards to where to start. Advice?

September 08, 2015

Adrian Bryant

start here

September 08, 2015


I am 19 years old 5'2 and weight 191 which diet and exercise plan should I use?

September 06, 2015

Adrian Bryant

use this workout and this diet

September 06, 2015


I'm 22 yrs old and weigh about 160lbs and I'm about 5'5. I want to lose 30lbs which workout and diet plan should I follow?

August 28, 2015


I am 38yrs old, height is 5'4, 220lbs and deal heavily with fibroids.... However i want badly to lose weight but don't have a clue where to start.

August 25, 2015

Adrian Bryant

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

August 27, 2015


I am 45 years, 5'6", 290lbs, type 2diabetic with high blood pressure . I am 140 pound overweight. what should I do. I'm scared I'm going to lose my job.

July 23, 2015

Adrian Bryant

you can use this workout OR the workout on this page if that workout is too hard and this diet

July 26, 2015



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

Incorrect please try again

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