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 296 Comments
Jamie

I am 5', 5" and weigh 143. I recently lost 10 lbs doing moderate exercise and doing 1200 calories using myfitnesspal.com. 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

Trish

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 coach....no 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 Europe...it'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

Kunal

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,
Kunal

March 08, 2014

adrian bryant

you may want to use this workout and this diet

March 10, 2014

Lisa

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

Lisa

Adrian

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!

Lisa

January 31, 2014

Adrian Bryant

I'll be waiting for updates!

February 01, 2014

Cat

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

Beezus

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

Melissa

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

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

cw

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

sunera

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.
sunera

December 04, 2013

Name*

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

Marian

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

fiza

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

Alycn

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 ...so 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

katina

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

carlypan@hotmail.com

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

Saja

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

Nams

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

CAB

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

laymaq

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

Tricia

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

GVN

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

April 30, 2013

Adrian Bryant

what do you mean by periods?

April 30, 2013

GVN

hello,
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.
regards

April 21, 2013

Adrian Bryant

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

April 23, 2013

Bob

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

April 17, 2013

L

Hey Adrian,

I have made it to Phase 3 and that excites me. Phase 3 began yesterday for me and my 1st high intensity workout was the Nowloss Fatloss Workout 1 ( have been doing this sense I began the program) but I went from 2 rounds of it to 3 rounds, and I finished it with the elliptical interval……

Now my question is: do you have any ideas to intensify the weight workouts I do? I do the butt, arm, breast, abs plan you have- I do 6 sets and I try to go from 15 reps, I always finish up with moderate cardio. I was thinking of just intensifying my cardio to make my workout high intensity.

Another question I have is: can I do high intensity intervals every day?? Or should I alternate between high intensity intervals and lower intensity intervals?

Thank you.

April 17, 2013

Adrian Bryant

these 8 rules should answer all your questions

April 17, 2013

Lib

I am a 33 year old female - 182cm tall, and weighing 75kg at present - I am fairly unfit, but I would really like to get fit, tone up, and drop some weight (around 8-10kg, though it might not be this much if I also build some muscle!). What would be your recommendation? Thanks!! =)

April 09, 2013

Adrian Bryant

go here to tone up and lose weight

April 09, 2013

L

Adrian,
I have a few questions about the flexibility of the 95 day program; I want to make sure I keep my integrity because I don’t want to cheat myself. I am in Phase 2 of the program. Day 10 and Day 11 I had the option of doing low intensity activities but I did not. On Day 10 I did the “Breast Workout” + 30 mins on the stationary bike. On Day 11 I did the “Butt Workout” + 15 mins on the stationary bike. Day 12 I was not able to hit the gym because of some personal reasons, but I did take my kids bowling (a low intensity activity right). Today is Day 13 and I will not be able to make it to the gym, so I figured I will clean the house today. Well my question is can I use Day 12 and 13 as my “Low Intensity” days instead of Day 10 and 11??

Another questions: it has been four days since I did the Arm Workout and my arms are still a little tender….. can I still perform the workout if I am a little sore?

Thank you for your help.

April 07, 2013

Adrian Bryant

for the arm workout if you are only a "little" sore then doing it again after 4 days would not be a problem but as for your first question...

as long as you get 500+ total activity minutes you'll be okay

April 08, 2013

amber

Hey Adrian,
I sent you a message a few months ago about needing to lose weight. I truly did not have time then-final semester of nursing school, working full time, mom of 6, but..... I have accomplished my goal of completing school-- yay!!! At 39 years old I am feeling pretty proud of myself, and motivated!! I am currently 5'4 and 165ish, and am ready to lose weight, hopefully the 40-50 lbs I have gained through school before my 40th birthday in July--I will NOT be fat and fourty!! Thank you for this site and all the inspirational stories. Started phase one today, I will keep you posted, I want to be on your before and after wall:)
Amber

April 05, 2013

GVN

hello,
in your " Your free 95 day weight loss workout plan…", in phase 2 , can we walk 30 - 45 min at a stretch or 20 min morning and 15 min evening. pls reply

April 02, 2013

Adrian Bryant

yes, you can do that

April 02, 2013

L

Adrian,

I know I ask a lot of questions, but I want to make sure I got this correctly. there are 7 weighted workouts videos to chose from. the body sculpting video leads you to a multiple choices and exercised. so if I did the butt or chest workout, is that considered my weight workout for the week?

April 01, 2013

Adrian Bryant

that's correct

April 01, 2013

Angelica

I really need to lose 23 pounds by July . Will walking for one hour five times a week help me lose weight. I'm also not sure what I should eat for breakfast and I get off of work at 7pm. Is it true I shouldn't eat past 7pm ?

March 30, 2013

Adrian Bryant

you eat whenever you want as long as you don't eat TOO much but to lose that 23 pounds ASAP...

use this workout and this diet

March 31, 2013

Maggie

How can I lose lower back fat or even back fat in general? Aside from eating clean and cardio?

March 29, 2013

Adrian Bryant

eating clean and cardio is the only way. there is no ONE exercise that will reduce ONLY back fat. only a solid weight loss plan to lose fat all over will do that

March 31, 2013

L

Is weight training considered moderate or high intensity exercise?

March 28, 2013

Adrian Bryant

moderate and sometimes high depending what you're doing

March 29, 2013

L

well what do you consider your weight lifting routines for butt, breast, arm, and abs?? is that moderate or high? that is what I am going to start in week 2 or 3.

March 29, 2013

Adrian Bryant

for me moderate but you it may be high. intensity is all relative so it may be HIGH at first and as you get used to it... It may become low or moderate intensity

March 31, 2013

Erin

Im 14 years old , 5'9 and i weight 82 kg . Will this help me ?
and how much i might lose?

March 28, 2013

Adrian Bryant

it will but you'll probably be better off using this workout and this diet

March 28, 2013

Erin

according to that , how much will I be able to lose in a month?

March 28, 2013

Adrian Bryant

expect to lose about 10 pounds every 4-to-6 weeks

March 29, 2013

Porsha

Adrian,

I have started this 95 day plan today because i am SO out of shape and i need to lose a whopping 50 pounds. i want to clarify something, there are rest days for the whole 95 days? so when you get to phase 6, you work out high intensity for 15 days straight? will that cause injury or fatigue?

thank you,

porsha

March 27, 2013

Adrian Bryant

no, by the time you get to phase 6 you should be in shape enough to handle it

March 28, 2013

Michelle

Hi
What exercises can you recommend for me to shed some pounds? I'm in my late 50s, 5''0 or shorter, with a weight of 150 lbs. I've also got weak legs that hurts from long walks or high impact activity.
Thanks.

March 21, 2013

Adrian Bryant

first of all

would you be able to do this

March 22, 2013

Lynn

Hi - I just found your site. I'm older (54) and wonder can I ever get rid of the jelly belly? I don't expect to have a washboard - that will NEVER happen but I do want to get rid of what I can. Is it possible? Can you help? Thank you!

March 08, 2013

Lynn

Also, should mention I'm about 5'8" and want to lose about 25 lbs by June. Probably not possible but...

March 08, 2013

Adrian Bryant

yes, you can do with the plan on thus page or Use any 1 of the other permanent weight loss plans here - just pick the one that best fits your lifestyle

March 10, 2013

Nikki

I am currently 5ft 3in and weigh 319, I need to lose lots of weight but have zero energy. What plan should I use?

Thanks!

March 08, 2013

Adrian Bryant

the plan on this page is a good place for you to start if low energy but see this

March 08, 2013

John

Hi Adrian,
I just wondering does it hurt if I exercise longer because I want to lose weight, but also gain muscle mass? I run on the treadmill for about 30 minutes a day and 20 minutes on the Elliptical machine. While I also lift weights also. By the way I am 42. I so far lost 35 lbs from 280 to 235. I am 5'11". Thank you.

February 23, 2013

Adrian Bryant

no. that's okay

February 23, 2013

claire

hi there im currently weighing in at 144.4kgs and was wondering what diet and exercise plan you would recomend for me to loose weight i would ideally like to loose upto 4/5lbs a week.x any tips would be very grateful.xplease and thanks

February 14, 2013

Adrian Bryant

either start with the plan on this page or Use any 1 of the permanent weight loss plans here and you'll lose up to 4 pounds per week when you first begin any weight loss plan but it will slow down as you get closer to yourgoal

February 15, 2013

Teresa

Hello Adrian,

yesterday I went to the doctor and found out I weigh 247 lbs!!! It freaked me out! I carry it well, but that is simply too much weight on my 5' 6" frame.

I need to lose at least 110 lbs. How long do you think this will take? I own a treadmill at home, how much time do I need to spend per day walking on it and at what speed/incline to lose weight?

I eat a healthy diet, fresh fruits and veggies, lean meats. My main problem is a desk job, and little to no exercise. I am single, no children. Also I am in my mid 40's. Any help or advice that you may provide will be very much appreciated.

Nicol

February 08, 2013

Adrian Bryant

either start with the beginner plan on this page or Use any 1 of the permanent weight loss plans here

February 09, 2013

Rhonda

Hi Adrian

I am 53 years old , 5'2" and 53 kg

I have been exercising for nearly 20 years , the last few years I find it very hard to lose weight!

Can you give me some advice how to lose 2 to 3 kg!

Thanks

Rhonda

January 25, 2013

Adrian Bryant

how exactly are you exercising and how many calories are you eating

January 25, 2013

Nick

Hi Adrian,

Thanks for the workout plans, these are really effective. Just 10 days into my workouts i can slightly see the change. Am 22yrs and 88kgs, belong to the "Over-weight" category. I do ski steps and jumping jack workouts, these workouts have the maximum stress on the knees. Will it cause any kind of knee problem during my 40s? i don’t know whether it is a silly question, but just wanted to know.

January 21, 2013

Adrian Bryant

I'm not a doctor so I cant tell you that 100% for sure you won't but in my strong opinion I don't think so

January 21, 2013

Nick

Thanks for your reply, and am looking forward to share my success story in few months time!

January 22, 2013

Diana

Hey Adrian! I am Diana and I am 20yrs old. My height is 5 feet 4 inches and my weight is 127lbs. I've gained too much belly fat. I was 114lbs before. I would love to cut down my weight and look slim. I want to mainly get rid of belly and thigh fat. Can you please suggest some diet plans and exercises i can follow to cut down all this extra fat?
And i got the double chin problem as well and it makes my face look fat. Please help.
I can spend around 45mins daily. Thanks in advance.

January 18, 2013

Adrian Bryant

simply use the plan on this page or any 1 of the permanent weight loss plans here to lose any unwanted fat. just pick the best one for you

January 18, 2013

Diana

Thanks alot for your help.

January 18, 2013

vev

hi adrian!

i'm 17 y/o 163cm, 70kg. my birthday's coming on april, and i really want to lose weight ASAP. i'd like to lose 5kg or so. what kind of workout would you recommend? my body clock starts mostly at 9 in the morning and i sleep from 12PM-2AM because of school. thanks in advance :)

January 15, 2013

Adrian Bryant

instead of the plan on this page how about this plan here

January 16, 2013

o'henry

I am a 47y/o man (6'4" & 370lbs.) I returned to workouts 3mos. ago, after a 13 year hiatus (down from 417lbs.) and began eating "better." Previously I completed many run races (multiple 1/2 marathons) then many triathlons (up to 1/2 Ironmen.) However, these lead to arthroscopes on both shoulders, knees and left foot. My racing weight was 225 and would love to get back to 250. I am medically cleared to workout but dont want anymore injuries. I am cautious but VERY motivated. My low intensity cardio and weight routines are getting a bit stale and I feel unfocused. Can you help with any suggestions? thank you in advance!!!

January 13, 2013

Jhon Garcia

Hi Adrian, I'm 220 lbs, 5'9". My target this year is to slim down to 140 to 150 lbs, hopefully. I've been eating a slice of watermelon and papayas for breakfast and big serving of veggie salad for dinner. What workout routine would you recommend for me to remove my useless belly fat and lessen my body fat too? My exercise is partial jogging and walking for 1 hour every day.

January 10, 2013


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