5 Steps To Get a Belly Like This…

men and women lose belly fat

1. Lose Belly Fat

To lose belly fat you need to lose weight all over your body at the same time with these 2 Steps to Lose Weight Fast

The only time you can target belly fat is where you'd use an advanced weight loss plan like this with intermittent fasting to lose your last 10-to-20 pounds which is usually just stubborn belly, hip & thigh fat.

2. Get Rid of Fake Belly Fat

3. Get Abs By…

Doing ONE of the 3 Ab workouts below 1-to-6 times a day, 1-to-3 days per week, taking at least one day off between workouts…

Click on photos to do an Ab workout

You Already Have Abs but…

To Make Your Abs Visible…

More Ab Exercises

4. Flat Stomach Exercises

Weak TVA or TransVerseAbdomiuns muscles make your belly protrude outward making your belly look fatter than it really is even if you're already skinny with not much belly fat so to strengthen your TVA muscles to instantly get a flatter stomach…

Do These Flat Stomach Exercises…

Do any combination of those TVA or Flat stomach exercises as often as you like to get a flatter stomach rather quickly but you still have to lose belly fat to TRULY get a flat stomach.

5. Focus Mostly On Step 1

99% of the reason why your belly will look like this is because…

man and woman get rid belly fat

You've Lost Belly Fat Using Step 1 to lose weight all over your body and as you're losing belly fat…

When Will My Belly Look Like This…?

man woman no belly fat

The more overweight you are + the more belly fat you have + how high your body fat % is = the longer it's going to take you to lose belly fat, see your abs & get a flat stomach.

More Tips

How to Lose Weight Fast with Adrian's DVDs Because…

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Click to Comment

1-60 of 466 Comments

Hi Adrian,
I want to lose my stomach fat and get a flat stomach by the end of May this year, but be able to keep it that way long-term. I also would like to get my thighs to slim down so I have more of a thigh gap so I do not get these irritating red bumps from wearing shorts. I'm not positive if I would like abs, but either way, which is a good exercise for a flat stomach and thinner legs? I am currently 146 lbs, 5'1'', and I am a size 10-12 in jeans. If you could help me reach my goal by then that would be great!!

March 29, 2018

Adrian Bryant

go here to do that

March 31, 2018


Hi Adrian,
I am 28, 5’6’’ and 125 lb.
I have huge belly , flat butt. Recently I worked my butt made it curvier with hip thrust. Now I want to loose belly fat but don’t want to loose my butt mucles and don’t want to loose weight.please suggest me the workout plan that is suitable for me. Thank you in advance!

March 19, 2018


Hi. I am 235 ibs. And have lost a little over 20 ibs since Jan 1 but with my busy schedule i have no time to exercise and am only dependent on my low carb high fat diet. I need to lose 100 lbs before August, what should I do?

February 25, 2018


Hi Adrian first I'd like to say thank you so much for this wonderful website ,which has helped me loose weight several different times. I'm back on my weight-loss Journey again and I had a question. when ever I go on on my weight-loss journey I always like to start taking metabolism pills as a kind of extra boost for me ,it helps me lose weight a lot faster I wanted to know would it be okay to take these metabolism pills if I'm trying to do the exercises that will help me gain a bigger butt do you recommend metabolism pills during this journey

February 21, 2018

Adrian Bryant

you cna take the pills but i can assure you 99% of your success is due to diet and exercise

February 22, 2018


I'm 5ft 4 weigh 115 pound and body % around 19.3 but still have a fat tummy and no visible abs!! Any ideas what I should do?? I exercise with weight 3 times a week eat a high protein diet

January 08, 2018

Scott Manuel

I want to lose my belly fats, but I don't know how. Hope thus stomach exercise will help me.

January 05, 2018

Adrian Bryant

then focus on STEP 1

January 07, 2018


Hi Adrian I started exercising last summer at my heaviest weight 220lbs.I'm 5'3 and am now floating between 185-190.
I think that you are innovative with your workouts and full of knowledge.What should i do to kick my weightloss back into gear again?
Thank you!!!!

June 22, 2017


Thank you Adrian! It's day one of me taking your advice and I already feel a difference.Im determined to get results you are my motivation.
How many calories should i be eating a day? Is 1200 too low? Thank you a thousand times!!

June 23, 2017

Adrian Bryant

low enough where you can realistically maintain it

June 24, 2017


so if i do hip thrusts( 4 sets of 12 reps ) on monday is it ok to do weighted butt bridges on tuesday?

June 26, 2017

Adrian Bryant

yes but its better to do hip thrust OR bridges ONLY and if you had to choose ONE then do hip thrust since butt bridges are just hip thrust done in a shorter range of motion

June 27, 2017


i appreciate all the advice Adrian.Now, when it comes to rest days for glutes is it only necessary when using heavy weights?
I do hip thrusts (4X15) using only 10lbs.will i get negative results if i do them every other day?i dont want them to get weaker if im overworking them.but with 10lbs i dnt think that is damaging enough.im trying to figure out a way to get my glutes on the most ideal workout for maximum muscle benefits!
Thank you Adrian !

July 10, 2017

Adrian Bryant

why only 10 pounds? look at this

July 11, 2017


You dont know any kickboxing/karate esq type workout vidz? That would be so awesome!i am doing the I.F MON-FRI along with your body workouts and have felt a difference in my clothes.thank u always!

August 21, 2017


Hi I've been working out on/off for several years. I enjoy health and wellness. My dilemma is flattening the abdominal area left from a c-section some 21yrs ago please give me a solution. My eatingtypically is typically a smoothie daily along with with chicken/fish/red meat. My weight is approx.133lbs standing at 5'5. I need a solution.

June 18, 2017


HI, what is the fastest way to lose 20 pounds. I am 5'10 female, 165 pounds, I can not stand it...

May 16, 2017


Hey Adrian, my goal is to lose 150 pounds. I had a baby and am more motivated than ever to lose weight now. I have been going strong working out 5 to 6 days a week for the past month. I am currently 244 pounds and only about 5'6". Please help recommend which of your workouts to follow. In the past month I have definitely mastered the diet and junk food makes me nauseous now. I just need to find the appropriate workout plan to help me reach my goals as soon as my body will allow. Please help!!

May 01, 2017


Corrections from previous comment***
Hello Adrian!

I'm 38 and 4'9". I weigh 168 pounds and I'm super short! I want to get rid of my belly fat and tone up the rest of my body, just a little bit. What meal plans and workouts are there for me?

Thank you!

April 17, 2017

Adrian Bryant

this is good to start with

April 17, 2017


Hi :) Im 21yrs old and I'm 5'5. I never had an issue with my body before since i always had a constant weight of 119lbs and had a toned figure without doing anything but over the summer i gained weight and went to 128lbs.....and my stomach looks so unattractive now....and i gained love handles too....i don't know what to do....i don't know how to count calories nor what things i should do to sculpt my body not just stomach but my waist and butt as well........i want my figure back but i don't know the first thing to gain it back.....and i want fast results....im willing to do whatever it takes because its starting to give my self esteem issues and lowering my self confidence....:( and given I'm a student....all i do is sit and study so i can't really go to the gym either...

March 17, 2017

Adrian Bryant

start here

March 17, 2017


Hi Adrian, I am 166 pounds and 5'8 with slim build. But I need to loose belly fat and tone all over. What diet and exercise you recommend I do to rid this? Thank you.

February 09, 2017

Adrian Bryant

use this plan

February 09, 2017


Thank you.

February 09, 2017


Hi Adrian I recently had a baby.(4 months ago) I went back to my pre pregnancy weight as soon as I delivered. My height is 5'4 and weight is 112lbs. I wanna get a flat stomach as soon as possible without loosing weight (if possible) beacuse I am already too skinny other than my stomach. Please advise

December 18, 2016



December 18, 2016

Adrian Bryant

use this plan here to lose bodyfat. you will lose some weight (fat) but you'll also build some muscle or tone up enough to lose much overall weight while getting a flatte stomach

December 19, 2016


Can i do your 90 seconds killer abs workout everyday because i need to get flat stomach in 1 months also if i cut down on wheat carbs will i grt faster results?

December 20, 2016

Adrian Bryant

no. flat stomach means losing belly fat. the 90 second workout does not burn much belly fat

December 20, 2016


Hi Adrian,
Thank you so much for providing such an amazing web page. I wanted to ask your opinion on whether I should either eat foods to gain weight or lose weight overall to lose belly fat. I am a 5'2, 23 year old woman and I weigh 100lbs. I'm very skinny so I want to gain muscle to get a curvier looking figure. However, though I am slim I have a slightly pudgy belly and side handles so I want to lose those as well. Is there a way for me to gain the weight I need to build muscle and loose belly fat as well? Thanks in advance. :)

November 13, 2016

Adrian Bryant

do this plan here but start limit your fat loss workouts to 1-to-2 times per week (or maybe none at all)

November 14, 2016


Thank you for the quick reply :). I'll get on it right away

November 14, 2016

keshav rana

I want to make six pack via loosing belly I am also joined the Jim but I am confused which supplement is effective for me please help me

October 29, 2016


Hello! After having my son, I began counting calories and working out about 4 times a week. I did lose 20 lbs, but my stomach never got flat. I don't want to lose too much more weight, but I would like to really get my stomach back flat. What can I do?

October 14, 2016

Adrian Bryant

what is your weight and height now? you may need to keep losing weight/fat to truly get aflat bely

October 14, 2016


I'm 160 lbs, 5'6.

October 17, 2016

Adrian Bryant

use 1 of the plans here to loe belly fat

October 17, 2016


Thanks a bunch!

October 18, 2016


I'm pretty curvy, I have wide hips, a small waist and a big bust size. However, I still have some fat on my stomach and would love to have a flat stomach. But I dont want to loose my bust size by doing cardio, is there any way to prevent this?

October 12, 2016

Adrian Bryant

as you lose fat you will lose all over so there is realy no way to prevent breast reduction UNLESS your breast tisue is DENSE breast tissue which is not affected by fat loss

October 13, 2016


Belly fats can be reduced more effectively and conveniently by fat freezing process. I applied this blue fat freeze system at home and reduced 3 inches around my waist in 2 months.

September 20, 2016


I have been training for the last 4 month. Your 90 sec abs exercise and stationary bike 10 minute exercise. I was on 95 kg and I lost 10kg. My wife diagnosed with Diabetes started the same exercises and lost 11kg and blood sugar levels have been stable. Thank you for your Youtube clips.

August 08, 2016


Hello i am Jawad. I am 28, 5'11. The main problem aroused in my body is side fats along with little fats on lower abdomen. I am much worried about my side fats instead of lower abdomen. If i talk about my diet, i can say if it's not perfect then it is not bad as well. I do take care of my diet but sometimes you know with the friends and family have to go for outing then i usually get over eaten. Actually i just want to get rid of my side fats along with lower abdomen fats with the diet as well as exercise. Kindly refer me some exercise which i can manage at home without any equipment. Hope to hear you soon. Regards.

July 10, 2016


Hi Adrian,

Can you please help me? I am 23 years old, 5'5, and weigh about 125 pounds. I am not fat, nor do I appear fat. But, I do have a pudge on my belly. It's the one that forms two rolls when I sit. I can easily get away with this by sucking my stomach in, but I just want to have a completely flat stomach without having to suck in my gut. I am not overeating. I have eliminated as much sugar from my diet as possible. When I try to workout, I always feel like I'm not getting anywhere. For example, I've tried to run back and forth on my lot. I did that a few times and stopped. I wasn't sure if it would be effective. What can I do to get rid of my gut by December? Your response will be greatly appreciated. Thanks.

September 20, 2016


Hi Adrian, I've been trying to lose my last 10 lbs which is all in my belly. I started taking a fat burner , up my proteins big time because I fear losing my curves and butt while trying to lose belly fat in the process. I do cardio and weight training 3-5 days a week, yet I'm still not losing belly fat after 4 weeks. My weight stays the same. I don't bother keeping a food log and therefore doesn't know how many calories I'm eating although I eat very healthy. I'm afraid of eating too little so as to not lose my curves and butt. Should I still keep a food log and count calories? Is that going to help me with losing my belly fat even though I'm afraid of losing my curves?

June 25, 2016

Adrian Bryant

YES -track the calories

eat at least 1gram of protein for each pound you weigh to maintain curves but even you didn't it is very hard to lose curves unless you go without carbs or foods for many many days

June 26, 2016

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