Do These 5 Things To Get A Perfect Body

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

  1. Get a Flat Stomach
  2. Get a Bigger, Curvier & Firmer Butt
  3. Get Bigger Breast
  4. Get a Firmer Stomach
  5. Get Firmer Arms

Please Note: Do #1 & #2 if all you want to do is lose weight, get a flat stomach & a bigger butt at the same time.

To Get a Flat Stomach…Back To Top ▲

Show All 37 Fat Loss Workouts

See 10 Rules to Lose 10+ Pounds Every 3 Weeks to get rid of belly fat faster with the workouts above⇑

To Get a Bigger Butt…Back To Top ▲

Do ONE of the 3 exercises below for 3-to-6 sets of 5-to-15 reps 1-to-2 days per week.

Click Pics for Exercise Tips

3. Get Bigger Breast by…Back To Top ▲

Chest Exercises
Click Pics for Exercise Tips

Back Exercises
Click Pics for Exercise Tips

Please note: Your breast will not get bigger but the chest exercises will give you a natural breast lift and the back workout will perfect your posture to Make your breast look bigger.

4. Get a Firmer Stomach by…Back To Top ▲

Doing ONE of 3 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 stomach workout

If you had a C-section or Diastasis Recti…

5. Get Firmer Arms by…Back To Top ▲

Part 1
Click Pics for Exercise Tips

Part 2
Click Pics for Exercise Tips

TL;DR - To Get The Perfect Body…Back To Top ▲

  1. Get a Flat Stomach by eating 1200-to-1800 calories, at least 100 grams of protein per day & do 1 of these fat loss workouts 20-to-40 minutes 3-to-4 days a week 1-to-2 times per day.
  2. Get a Bigger Butt by doing either hip thrust, butt bridges or kneeling squats for 3-to-6 sets of 5-to-15 reps 1-to-2 days per week .
  3. Get Bigger Breast by doing ONE of these chest & back exercises for 2-to-6 sets of 8-to-20 reps 1-to-3 days per week.
  4. Get a Firmer Stomach by doing the 90 second, 60 second or 7 minute ab workouts 1-to-6 times during a day 1-to-3 days per week.
  5. Get Firmer Arms by doing this arm workout 1-to-3 days per week.

When Will I Get My Perfect Body?Back To Top ▲

They Did the 5 Things For a Perfect Body…Back To Top ▲

I'm now 123 Pounds!

Hi you are awesome by the way.

I love how you have been a god send! I was 195 when I started your program, I'm now 123 & I'm starting to notice a lot more muscle tone and I can feel my glutes getting stronger and harder!

Anna Trevino

I Got Back Into Modeling!

She turned into a model

Hello Adrian,

I used to refuse to take full length pics last year, but now am super confident! I was 79kg (or 177 lbs.) last year after my second baby and I refused to let my hubby see my lumpy cellulite thighs and fat tummy. I was so desperate that I googled and landed here on

After losing 21kg (almost 50 lbs.!) I'm now 57kg (or 127 lbs.) and still losing! I got back to what I love… modeling part time, I get to be told how young I look & At 33, this is the best news ever!!

Kind Regards,
Nozibele Meindl

Lost 65 lbs. & Got This Body…

I did your perfect body plan & I have achieved this body of mine, because of you! That's why when I say thank you, I truly mean it from the bottom of my heart.

I know it's hard for you to keep with everyone needs and sometimes it might be annoying when they ask you same question over and over. I just want to say thank you on behalf of others of not giving up on us, and putting your time and effort to help us! So thank you so much.

In the pink picture I was 230 lbs… then the turquoise picture is when I was 200 (currently 165 at 5'7).

Thanks again! Iwouldn't have done it without you! Susan Ha

Model Pamela Hermosura uses

I'm a fitness trainer so I was never fat at all but I came to in search of a bigger butt and at first I thought it would take me at least 1-2 years to get a bigger butt while doing 6 butt exercises each workout and Adrian totally changed my thinking on that.

He put me on his Butt workout and told me I only needed ONE exercise per workout ONLY 1-to-2 times per week and to expect a change in my butt every 2-to-4 weeks. So excited, so motivated! Can't wait to get that apple behind - LOL

Pamela Hermosura

Better Butt & Flatter Stomach

I lost 10 pounds and I use the butt bridge workout! It helped me to build up my booty quite a bit after losing weight.

I had booty but I didn't have a thin waist. Now thanks to your program my waist is very small and I still have a butt!

Sasha Noneya advanced my modeling career!

Her Modeling Pics…

Dear Mr. Bryant,

Thanks so much for your system. I have a smaller and tighter waist, curvier and muscular thighs and calves. I even look great in a mini skirt and shorts, I HAVE NO CELLULITE NOW!

I was a lousy 195lb and am now at 155, the same as I was in high school.

Your Butt workout was awesome. I felt it working my booty the 1st day I tried it and each day I did it I felt my butt being lifted, I then added weights. My jeans fit so great and I love looking in the mirror at my back view.

I have used your program because it helped me win pageants and advanced in my modeling career. THANKS SO MUCH! YOU ARE SUCH AN INSPIRATION

Renita, South Carolina

Liliana After 4 months

Thank you
Liliana T Vivanco

I am in love with my body!

Adrian, Thank you so much for your advice and program. I am in love with my body and the results!!

Results are from heavy weighted hip thrust. No squats!!!! Gained 2 pant sizes in my glutes

What really helped was your advice on protein intake & I also lost a total of 45pounds. Now Weighing in at 125!

Amanda Bertaina

I actually have found my waistline again, lol!


I am now staying within the 1200-to-1800 calorie range, now Im curling 20 lbs each arm, I am doing the treadmill video & the Jumpin Jacks video that Adrian posted.

I got alot more work to do and a BIG THANKS to Adrian Bryant for helpin me out with that

Selena Keefer

I'm getting results and feeling amazing!

I always enjoy reading your tidbits and advice.

Its refreshing to see NO BULLSHIT HARDCORE TRUTH

I did try the sledgehammer one with a metal bar and an old car tire & I think my mom got scared thinking i was turing into some psycho chick -Anyways its a great one for the abs!

Thanks so much Adrian!!
Paulina Karolina

Gets Flat Stomach After Losing 14 Pounds

Hey, I've wanted to say that I'm glad to find because you helped me to lose 14 pounds. Keep doing what you doing!

Amy Baker

I can't believe the top left is me

I can't believe the top left is me just over a year ago! Sadly I have no better before pictures but this will do. The other two are me now still a work in progress though! Big thanks @adrian_bryant for their great workouts and simply believing in me.

Jessica Maria

Your Workout ScheduleBack To Top ▲

Pick 1 of the 9 schedules that's best for you…

1. Daily schedule

2. Three times a week schedule

3. Two 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…

More Tips

I'm Adrian Bryant, I started to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

Back to Top

Click to Comment

1-60 of 1236 Comments

Hi adrian!
Do you have any plan for back fat? And to gain butt, both at the same time~
Thank you

December 13, 2017


Why should we do only one exercise for breast,abs..etc?
I read every where that we should do 3-4 different exercise for each muscle ??

December 13, 2017


What’s the best workout and diet to get slim and sexy?

December 07, 2017

Adrian Bryant

you're looking at it now -LOL

December 08, 2017


Any harm in doing cardio daily?

December 06, 2017

Adrian Bryant

nope but be smart and dont do a marathon daily

December 06, 2017


Thanks Adrian for the plan, starting this ASAP, would report progress. Thank you so much .

December 04, 2017


Hi Adrian,

I weigh 170 pounds, when weighed in morning.
My body is not tight at all, i have underarm fat hanging and my abdomen protrudes out.

I am 5'9 tall, weigh 170, age 24. I have a pear shape body.
I do not have weights as of now. I will be joining the gym by next year, but because holidays are coming up I will be traveling for now.

What can I do to tighten and sculpt for now.

November 18, 2017

Little T

I just came across this and I am going to do it. I have gained alot of weight since my last child and it was easier after the first two to loose it. I seem to be doing the opposite and I weighed myself this morning and it left me feeling off. Definately need a game plan. Thank you! Can't wait to share my results! wish me luck

November 14, 2017

Adrian Bryant

good luck

November 15, 2017


Hi Adrian,

My calves are growing big very fast while that's exactly what i don't wish to happen. I want big butt muscles and quads but no calves. They are big already. I am only doing deadlifts, hipthrusts and glute bridges but each time i feel my calves the most. I also dance salsa/bachata. Can you give me some advise on how not to target my calves and what exercises are the best for that matter.

Thank you,



November 05, 2017

Adrian Bryant

the exercises you listed dont directly work the calves, waht else are you doing

November 05, 2017


I weigh 103 lbs., I'm 18, and female. How could I get a fuller butt, bigger boobs, and a more mature body?

November 02, 2017

Adrian Bryant

you're on the right page to do so

November 02, 2017


Awesome article :)
Thank you very much for sharing such valuable content with us :)
And thank you for letting me comment :)
Keep rocking!

October 02, 2017


What should I do to get a bigger butt and flat stomach at the same time

September 08, 2017

Adrian Bryant

the plan on this page or steps 1 & 2 at least

September 09, 2017



What workout and diet would you recommend for me my goal is to lose 5-10 pounds of fat but still maintain my shape while building curves?

September 07, 2017

Adrian Bryant

the plan on this page

September 08, 2017


Hi Adrian,

Love the workout plans you created. My goal is to lose about 30lbs while defining my curves. I created my own workout schedule could you please tell me if it looks good or needs to be tweaked.

Monday Am: Hiit or Intense Cardio
Monday Pm: butt workout followed by Hiit

Tuesday Am: intense cardio or Hiit
Tuesday Pm: upper body workout followed by Hiit.

Wednesday: Rest

Thursday: same as Monday

Friday: same as Tuesday

Saturday: isolated butt workouts followed by Hiit.

Sunday: Rest or active streching.

I need more tan two days a week form my lower body but I don't want to neglect my upper body and abs so I'm somewhat lost. What should I tweak?

Thank you in advance

September 06, 2017

Adrian Bryant

you dont need the isolated butt workout on Saturday

September 06, 2017



I'm curious you said in the previous comments that you can get a bigger butt while being on a defeceit how is that when you need to eat more to build muscle. I hear you can only get a big butt by bulking. Plz I need some insight before starting this journey my goal is to tone while burning fat I don't want to eat at a surplus to add more fat so what am I to do?

September 01, 2017

Adrian Bryant

no. to build muscle you need to get stronger from workout to workout while eating MORE protein so its not about total calories. read this

September 02, 2017


Ok I will try this so to build muscle and burn fat trying to build glutes and flatter stomach at same time what should my calories range be

September 02, 2017

Adrian Bryant

for fat loss you need to eat less than 200cals - a herf="" >read more about that here but for muscle you need to get stronger while eating enough protein which is about .7 x your bodyweight in pounds for grams of protein needed

September 03, 2017


hi Adrian, can you give modifications for the arm, butt, breast, ab workouts to do at home as all of them seem like gym ones!

August 30, 2017

Adrian Bryant

all of the ab workouts can be done at home

butt workout without weights

arms & breast without weights

August 31, 2017


hi Adrian,

I have left my weight loss too late as usual and need your help!

I have my wedding on 15th October and then honeymoon on 1st November.

i currently weigh 85kg (188lb) and NEED to get down to 65kg(145lb).
Can i do this?

I have devised a daily plan according to your tips..

• Monday: FAT LOSS WORKOUT, Arm Workout
• Butt Workout
• Tuesday: Breast Workout, Ab Workout
• Wednesday: FAT LOSS WORKOUT, Arm Workout
• Thursday: Butt Workout, Breast Workout, Ab Workout
• Friday: FAT LOSS WORKOUT, Arm Workout
• Saturday: Breast Workout, Ab Workout
• Sunday: FAT LOSS WORKOUT, Arm Workout

I will also add a daily workout of 30mins jogging on the treadmill.

How much can I expect to lose?
I will be eating raw, unprocessed foods and watching my cals for 1200.

Please help!!

August 30, 2017


Hello Adrian!

What's the best workout & schedule? I have a desk job, and have a rotating weekly schedule. Some weeks I can workout 4-5x, but other weeks only 2-3. I want to lose 20lbs, get a bigger booty and get the hourglass shape. Right now my belly is the most out of shape. Thanks! You're awesome.

August 07, 2017

Adrian Bryant

the schedule (esp. in your case) can be changed weekly depending on your availabilty

August 08, 2017



My mom is 56 years old. She has never worked out, but she does basic home chores. She is 5'4 and weighs 160 lbs. Her stomach is big but her legs are slim. Her skin is sagging (age). She has been suffering from severe back pain lately. When she gets better I want her to start working out and look amazing. She has a curvy figure, its just that skin has sagged post menopause. What do you recommend for her to do? She does intermittent fasting and eats 2 meals per day. She is vegetarian and she takes her vitamins. I am afraid to push her to workout because of her back ache even after it recovers. Also, what would you suggest for collagen. I know bone broth does wonders but my mom is pure vegetarian so is there something she can take to increase collagen.


August 04, 2017


Hello Mr. Bryant,
I have been working out going on 3 months now, using a lot of what I found on your website (thanks for the great info). I have lost 14lbs so far. That is good but I want to lose about 8-10lbs per month & tighten things up. I have also noticed that I am beginning to feel flabby/jiggly. I don't want a hard body but I don't want to feel loose. If that makes sense. I go to the gym 3Xs per week minimum. I currently weigh 254lbs & I am 65in tall and bottom heavy. Which program do you recommend I do to tighten things up and continue to lose weight? Thank you!

July 18, 2017

Adrian Bryant

i recommend you keep doing what you've been doing to lose 14 pounds. the loose/jiggle feeling is just more fat to lose. you can do the plan on this page to get more toned/tighter but the loose/jiggle feeling will not go away until you lose more fat

July 20, 2017


Thank you!

July 20, 2017

Myesha G.

Pills make me jittery. What is your opinion of braggs ACV to help with weight loss. I need disipline with my eating habits. I love sweets.

July 09, 2017


i just want to lose that fat.. i really want that but i cant resist food.. i dont know why!! will this be my entire life? to resist food?!
btw im 165 cm, 75 kg, 26 years old

July 07, 2017


I need motivation to start your workout program! I am a busy mom who never has enough time for it all, never mind working out- nevertheless, I am tired of being unfit! I am looking to increase the size of my bum( I lost muscle tone n fat in it after pregnancy)and make my waist smaller. My question is, how do I incorporate this into my lifestyle, and see results? Working out twice a week for 40 min is the max I could handle right now.. WILL i see results if I follow your plan? And also, when is it just poor genetics that keep u from gaining booty? I don't want to lose what I already have by dieting, but the flabby stomach has to go!! Thanks for your help, and answering everyone's questions, it's priceless!!

June 25, 2017


Hi Adrian,
I am a 14 years old and weigh 139 pounds, is there any way that I can lose anywhere between 25 to 30 pound in a month?

June 23, 2017

Adrian Bryant

depends on how tall you are

June 24, 2017


Im 5'1

June 24, 2017

Adrian Bryant

its more likely youll lose at least 20 pounds in 4-6 weeks on any of my plans or any weight loss plan in general

June 26, 2017


I mean breast reduction excercises are not mentioned..!!
That was my doubt

June 04, 2017


Heyyyy..!!! I'm 5 foot vegetarian with 148 pounds (Indian)
I'm under psychiatric medication(depression)for 4 years due to which my appetite increased ( I guess)
Now I wanna get into shape
Plz help me
I wanna

What HIIT should I do??

I'm Planning to do intermittent fast of 16 hrs

Thank you. Adrian ..!!!

I wanna get fit and healthy as soon as possible

June 02, 2017

Adrian Bryant

everything you is laid out on this very page. let me know if you need more help

June 03, 2017

Lean Muscle Mass on Low Cal Diet?

I am age 16, my height is around 5'3, and i weigh 150 lbs. For my age, body type, and height, i am overweight. I should be around 120-130lbs. But i want to know if it is possible to build lean muscle mass on a low calorie diet if i consume a good amount of protein each day. For example, I could eat around 1000 to 1200 calories while getting around 80 to 100 g of protein, while intermittent fasting and drinking a gallon of water a day to help with fat loss and water weight. Along with alternating cardio and stregnth training everyday, is it possible for me to build muscle with a plan such as this, while still cutting body fat?

June 02, 2017

Adrian Bryant


June 03, 2017


I have sickle, I'm also post trachea 63'in tall @ 221 having hip n back problem I NEED to LOSE weight weight badd ,how much shld I lose for my height and my activity level is now stagnant I'm on all kind of meds plus I have water weight, I don't eat much I NEED a plan + I can't afford a gym membership right now,however I do have a Lil equipment here @ hm, and whey protein just dnt know how to use it w/o gaining more. My breast is heavy,I wnt a bigger n lifted butt ,abs and toned arms they're flabbing one side due to old post-port. PLZ PLZ PLZ HELP ME!!!

August 15, 2017

Adrian Bryant

start here if your main goal is to lose weight

August 15, 2017


Hi Adrian,

I am 5'3 and weigh about 170 lbs. I want to loose 70 lbs as quickly as possible (in about 3-4 months), which work out & meal plan do you suggest? I tried working out at the gym mostly doing cardio but I don't know what I am doing wrong. It has been 2 months and I've lost only 3 lbs. I am vegetarian and have hypothyroidism.

May 18, 2017


I lost 27 lbs on my own. I'm at 168-171. I'm 5'6 and I'm wondering what is a healthy weight range? I like the way I look, but I still need to tone my arms and my belly (I had 4 kids) so I'm still big in that area. My legs are in shape and all muscle. I'm thinking if I try toning at this point that I'll lose some more weight and inches to get the look i want. I'm planning on following the flat belly bigger butt workout. What do you think? Well this help me get into shape finally.

May 10, 2017

Adrian Bryant

yes that plan will but the look you're going for will be mostly acheived thru fat loss

May 11, 2017


any of these help with "cottage cheese" thighs without increasing the mass of them? looking to tighten and tone not just increase butt and breast size- not that i mind keeping these curves attracting my mans attention. but i would like to know its benefiting that area as well...anyway. taking a trip that requires a bathing suit in short thighs are scared, so am i.

May 10, 2017

Incorrect please try again en Espanol
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