Do These 5 Things To Get A Perfect Body In 90 Days…

*How fast you get the perfect body depends on how overweight you are


Susan transformed herself doing the 5 things on this page
(read the rest of her success story here)

1. Lose weight & Get a flat stomach by…

2. Get a bigger butt & curvier hips by…

Doing the butt workout here on this page 1-to-2 days per week.

3. Get bigger breast by…

Doing the bigger breast workout here on this page 1-to-3 days per week.

4. Get firmer arms & belly by…

Doing the Arm & Ab workouts on this page 1-to-3 days per week but remember…

5. Keep track of everything by…

Keeping a food journal, Keeping a fat loss workout log for #1 & Keeping a weight training log for #2-to-4 because if you ever get to a point where you're not seeing results…

You can look at your food journal to see…

You can look at your fat loss workout log to see…

You can look at your weight training log to see…

Before you do these 5 things for a perfect body…

Can I really get a Perfect Body in 90 days?

YES & NO

The answer is YES if…

The answer is NO if…


Fat Loss Workout Back To Top ▲

Do one of fat loss workouts below for 20-to-40 minutes 3-to-4 days a week 1-to-2 times per day…

Fat Loss Workout Guidelines


Butt WorkoutBack To Top ▲

Part 1

Click on photos to see how to do exercise

Part 2

Click on photos to see how to do exercise

Butt Workout Guidelines


Bigger breast workoutBack To Top ▲

Click on photos to see how to do exercise

Bigger Breast Workout Guidelines


Arm WorkoutBack To Top ▲

Part 1

Click on photos to see how to do exercise

Part 2

Click on photos to see how to do exercise

Arm Workout Guidelines


Ab WorkoutBack To Top ▲

Do ONLY ONE of ab exercises below for 2-to-6 sets of 8-to-20 reps 1-to-3 days per week taking at least 1 day off between workouts.

Click on photos to see how to do exercise

Ab Workout Guidelines


Back To Top ▲

9 Sample Weekly Workout Schedules

  1. Daily schedule:
  2. Three times a week schedule:
  3. 2 times per day schedule:
  4. Weights twice a week schedule:
  5. Weights twice a week & twice a Day schedule:
  6. Basic Schedule #1
  7. Basic Schedule #2
  8. Basic Schedule #3
  9. Make Your Own Schedule But Remember…


Back to Top

1-30 of 907 Comments
Stephanie

Adrian, I want to start this program as well as the 21 day fix program by beach body, should I substitute the fatloss workouts here for those workouts?

April 21, 2015

Adrian Bryant

you mean you want to do the 21 day fix fat loss workouts instead? if so then yes

April 21, 2015

Lauryn

Hi Adrian. I was recently ill for a little over a month but I am healthy again and want to get back into the process of building my butt. However I can't go to the gym anymore so I have no access to any heavy weights with hip thrusts anymore. I'm 5'8 and 148lbs. The heaviest weight I remember using was 95lbs. And based on my old training log I did 5 sets with 8-12 reps total. But I only did it for 5 weeks until I got sick. When I started I used 75lbs. But since I have no more weight I thought I'd continue to do hip thrusts along with bridges, traditional squats, static squats, and lunges. That's 5 excersises total. I'll do 12 reps of each of these excersises 3 times each. That's 180 reps total. Sounds like a lot but not much because I'm just using body weight. So I'd go through that whole process 3 times a week. Each week I'll increase a rep by one until I get to 20. After 20 reps I'll increase an extra set on each of the excersises. I still eat eggs as protein and drink 1-2 liters of water per day. Do you think this is a good home routine?

April 16, 2015

Isa

Hello. I am a 5'3" female weighing 160 lbs. I want to lose weight because I have really big love handles and belly/back fat. What would you recommend me to do? Usually, I do the elliptical every other day for an hour to burn about 700 calories. This seems to not be showing drastic results yet so I feel really hopeless that I'm never going to lose this weight and tone up.. Please help and tell me what I should do in the gym in order to get thin again. I need a better plan from an expert!!

April 07, 2015

Adrian Bryant

are you tracking how many calories you eat?

April 08, 2015

Isa

Not religiously.. But I do watch what I'm eating throughout the day. I was going to try a phone application for that. So the elliptical workout I'm doing is okay? Or can I do something else for better results?

April 08, 2015

Adrian Bryant

you really need to track so we can see what changes you need to make

April 09, 2015

Denise

Hello. I am 25, 5 feet, and 185 pounds. I want to try and loose 40 pounds in around 2 months using your diet to "loose 20 pounds in 3-4 weeks". Also with intermittent fasting. Of course I would like a flatter belly and bigger butt also.
Could I do bodyweight circuits to replace cardio and strength training?
So that when ive lost enough body fat i can start using weights for a bigger butt?
If bodyweight circuits are ok how often should i do it a week and should I do them and should I try to increase intensity to get better muscle growth?

April 06, 2015

Adrian Bryant

if you're trying to lose weight as soon as possible then it is best you do more cardio and/or intervals

April 06, 2015

yose

Hi, this is my wourkout routine is it okay?
monday: arm with light cardio+butt workout+abs
wednesday: butt workout+abs+20 min cardio
friday: butt workout+abs+20 min cardio
sometimes i add chest but i don't like it i prefer butt and leg workout, i have a normal chest.

April 01, 2015

Adrian Bryant

it is okay but you only need butt 2x a week

April 01, 2015

Tee

I'm a 40 year old, black female. I've been doing your 40 minutes bike workout eating 1699-2221 calories a day. Drinking a liter of water a day.. Weigh in on my scale...I gained six pounds. What am I doing wrong????? HELP Me, Please!!!!!!

March 22, 2015

Adrian Bryant

what is your current weight and height

March 22, 2015

Tee

I'm 228 lbs and 5'5 in height.

Thanks for replying back!

March 24, 2015

Adrian Bryant

try reducing your calories to 1500-to-2000 and how are you tracking calories

March 24, 2015

Tee

I'll calculate my meals throughout the day, and write them down in my weight loss Journal.

March 24, 2015

Adrian Bryant

have you thought about using any apps

March 25, 2015

Tee

I just download "myfitnesspal" app.

March 25, 2015

Shin-Chan

Hello. I have actually been using your website to get workout tips for about a month and I am happy to say I have lost 25 pounds. I am now starting the perfect body workouts here. My concern is for my height and weight now my calorie intake has changed. I use a calorie counter app to track my food intake. My question is for the perfect body workouts should I keep the calorie intake suggested by the app or should I eat up to 1800 as recommended by you. I generally eat a little less than 2000 calories a day and I am 5ft 9 200 lbs. Thank you for your help.

March 12, 2015

Adrian Bryant

that is something you have to figure out thru trial and error but for now I would stick with the less than 2000 if that is what you are currently using and if you are not happy with how fast you are losing weight then eat in the 1200-1800 calorie range

March 12, 2015

Shin-Chan

Hello. Thanks alot. I will see how my calorie intake and weight loss goes. If it needs to be changed, I will take up on your advice. Thanks so much your website helps me alot! 😃

March 13, 2015

cassie

if I do the fasting for a few months, will I gain the weight back after I stop?

March 02, 2015

Adrian Bryant

only if you eat too many caloried will you gain weight back no matter what weight loss trick or tip you use

March 03, 2015

Nette

Hi
I'm 30 years old, 242lbs and 164cm tall and have PCOS.
Metformin doesn't work. I do cardio fat burn at the gym 4 times a week (on the advice of a trainer, who I now believe just wanted my membership fee!!) and I'm getting nowhere fast!!!
Followed dietician advice for 6 months and actually gained weight!!!!
I'm so down, I want to be able to run and play with my kids (which they won't want to do forever!)
Would the Master Cleanse be a good place for me to start? If so, what do you suggest from there??
Thanks

February 19, 2015

Adrian Bryant

was you ever tracking your calorie intake?

February 20, 2015

Amrita

Namaskar :)

How are you Adrian?
PLEASE Help me.. I have a pear shaped body..
And, i want to lose weight from butt & Thighs. Which exercise is best to lose fat from butt and thighs?????

February 06, 2015

Adrian Bryant

doing the plan on this page or at least only #1 & 5 will do that for you

February 07, 2015

jessica

hey Adrian i was wondering how can i make my waist smaller and a flat stomach and get a big butt
i had a baby about a year and half ago and i tried a diet plan workout seems i don't get my results i want please help me thank u

January 29, 2015

Adrian Bryant

the plan on this page or at least #1,2 & 5 is what you need to do to get the body you want

January 29, 2015


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