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

1-100 of 897 Comments
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

Ida

Do you have any back exercise for women?

December 26, 2014

Adrian Bryant

go here

December 26, 2014

star

hi Adrian. I'm 174 inches, 63kg with stats 34-28-37 roughly. I want to lose 3 inches off my waist and add 3 inches to my butt and hips. my core is weak so I find it hard to do the exercises properly. how can I get the body I want in 2 months?

January 17, 2015

Adrian Bryant

you can do that with what is laid on this page and you can skip #3 & 4 if you want

January 17, 2015

star

thanks for replying Adrian. I can really add 3 inches to my butt and ass and lose 3 inches from my waist at the same time? with a weak core?
and if it's possible, what weights do I start with?

January 18, 2015

Adrian Bryant

start with the weights that keep you in the recommend rep ranges

January 18, 2015

Nads

Hi Adrian,

I love your site!! My dilemma is I really want to increase my butt size, minimise my waist and tone my arms but recently found out I'm 12 weeks pregnant and was wondering if you could suggest an alternate workout regime I could do in the mean time to increase my glutes and tone my arms please? Thank you for your time :-)

December 18, 2014

Nads

Btw I'm 5"6" 74.7kgs Thanks Adrian

December 18, 2014

Adrian Bryant

that's something Im not comfortable with being that I'm not a qualified doctor who can advise you on such things with or without harming your baby

December 18, 2014

Nads

Hi Adrian, Ok no worries. Thanks for replying

December 19, 2014

Name*

Hi Adrian,

I'm about 5'2 123 lbs but I have a noticeable stomach. I would like to get rid of the stomach and work on making my butt bigger. There are so many options & combos...can you point out a specific workout and diet?

December 10, 2014

Name*

And for my height, weight, & goals how do I know how many calories I should be eating & how many of those calories should be protein? Thank you!

December 10, 2014

Adrian Bryant

#1,2 & 5 on this page is all you need for less belly and more butt

December 10, 2014

Gabbi

Hi Adrian,
I'm in high school. I'm 53lbs over weight. I take dance and I do exercises through out the week but I haven't been seeing results. I want to lose the weight before prom so I can fit into my dress nicely. What should I do? Thanks in advance.

December 09, 2014

Adrian Bryant

you should use this workout and this diet

December 09, 2014

Nayeli

Hi Adrian,
I'm 5'1 and weigh about 93 lbs but I have some belly fat I want to get rid of. II also have no fat on my hips but want more of a curvy body and bigger butt. What would you recommend I do?

December 04, 2014

Adrian Bryant

the plan on this page

December 04, 2014

Adrian Bryant

the plan on this page

December 04, 2014

Micky

Hey Adrian
If I am over 30lbs overweight, is the plan not working, or taking longer?
Thanks

November 29, 2014

Adrian Bryant

which plan are you using? the one on this page?

November 29, 2014

Name*

Hi Adrian,

Is their any exercise to widen the hips? I am narrow at the bottom and would like to have a bit more hips;my booty is a good size but i have not hips. I read that side lunges really work?

November 22, 2014

shannon

Hi Adrian I really love your workouts. I am a naturally curvy woman & always get compliments on my body, but as I get older and since I rarely workout how should I keep my body and measurements the same? I'm 34 251/2 43. Just 6 months ago my waist was 24 inches & my hips/butt area was almost 45. I'm confused on why it changed so oddly. I know for the last 6 months I've been without a job and well I haven't been moving around physically as much. I've been sitting more & I don't eat a lot like I use to. I actually eat lesser I think. How do I get back to where I was? Like what diet or program should I use and how do I reshape my butt. I noticed it's not as round as before. Looks like it deflated a little. Also how do I maintain my measurements as I get older because I know women tends to spread with age? Need your help asap because when I took a picture for my boyfriend he noticed that the butt was still huge and there, but that it wasn't shaped as before & I don't want it to get worst and saggy. I also miss my flatter tummy. Help me please.

November 12, 2014

Adrian Bryant

you simply follow steps 1,2 & 5 on this page to lose any fat while reshaping your butt

November 12, 2014

Madison

Hey Adrian, so glad I came across this page, I can't wait to get started with this. My question is, I'm 5'3 and only 125 pounds I'm not a very large person, however my stomach isn't as tight as I would like it to be, is there anything that you would suggest to really push getting a tighter flatter stomach.

October 25, 2014

Adrian Bryant

if that is your only goal then see this

October 28, 2014

Nel

Your AWESOME!!!! just wanted to get that out of the way lol.....Do you think its necessary to do hip exercises to get bigger hips? Or just work on the butt and the hips will come with it?

October 25, 2014

Adrian Bryant

that will all come together with butt exercises + fat loss to make hips appear bigger

October 28, 2014

Paris

Hi Adrian, thank you for this website. I am a college student who currently weighs 200 pounds. I want to be 175 by Christmas. Is it possible for me to lose that weight and build a butt by then?

October 18, 2014

Adrian Bryant

that is very possible by dec.

October 18, 2014

Paris

ok thank you, which program do you recommend would be best to achieve my goal by christmas please?

October 19, 2014

Adrian Bryant

use the plan on this page or #1,2 and 5 to lose weight and build butt

October 19, 2014

Aari

Started this programme 4 days ago and I did the butt excercises the first day, had really sore thighs yesterday. I'm assuming from the squats, is it ok to work on sore muscles if I've scheduled another squat session?

Can I take pain killers previous to my workout?

October 11, 2014

Adrian Bryant

only do it no more than 2x a week

October 11, 2014

Salema

Hello Adrian,

I am struggling to lose weight in my stomach and not lose weight in my hips, butt, and thighs. I understand that I have to lose weight everywhere but I would like your opinion on the best way to accomplish this goal because I do not know where to start.

I am about 145 pounds at 5'6 feet. I have hips and curves but I would like my body to be more refined and toned. My belly is not extremely big but not flat enough to wear a belly shirt. I have a muffin top and a hangover especially when I sit down.

Overall my goal is to finally see my abs and increasee the size of my butt and legs especially my calves. I love eating healthy and I want to incoprate workingout to start a healthy lifestyle!

Thank you!

October 09, 2014

Adrian bryant

what you need to solve your problem is on this page

October 09, 2014

Salema

Thank you so much! I will update you on my progress!

October 12, 2014

christel

I switched my diet to eating less calories now im losing weight like crazy. No matter how much I do strength training my butt will not go past 35.5" and I can already hip thrust 130lbs. It feels like its gonna take a year for me to get 4.5" on my butt. My family keeps telling me my body is changing for the worse. I really dont know what to do..

October 04, 2014

Adrian Bryant

describe your full current butt workout with exercises, reps and sets and also your diet

October 04, 2014

christel

Diet: 1400-1600 calories protein: 70g - 90g
Exercises: 2x a day. Hip thrust 130lbs 6 sets x 8reps. Last time I exercised I did 90lbs squat 8 reps x 2 sets
Ab crunches 10 reps×3sets. Side crunches on the machine where your elevated, and pulling weights up (for the lovehandles) 40lbs 3 sets x 10 reps. The only good part is I lost an inch of my waist.
Once a week , side lying hip abduction with weights, 50lbs (it help my hips come out a lil)

October 05, 2014

Adrian Bryant

1. make protein 30-to-50% of your diet so a minimun of 100-to-120g per day. track and see what works best for you

2. are you squatting like this here. if so make sure you are doing them after hip thrust

3. for hip thrust try pausing and squeeze at top for 2 secs and if that is TOO HARD then at the very least pause at the bottom for 2-to-3 secs between reps to make the butt muscle work harder or do both (pause at top and bottom)

4. for your last 2 sets or sets 5 & 6 do drop sets - see #13

October 05, 2014

Linda

Hello, does he have some exercise for the legs and how reps and setes for leg and how many reps and setes for butt

September 24, 2014

Adrian Bryant

yes, that's all in step 2

September 28, 2014

Name*

Hi I'm following steps 1,2 and 5 to lose some belly fat and gain some butt. Please can you propose a 4-5 day workout schedule which will help me lose the belly fat without affecting my butt gain effort? Thanks!

September 21, 2014

Adrian Bryant

did you see the sample schedules on this page?

September 22, 2014

hdj

So , i am already slim but I want to slim my waist to 3 inches, and gain 4 inches on my hips. So i tried reducing my calories because I find no amount of ab workout I do was making my waist smaller. So when I decreased my calories, I noticed my butt wasnt sticking out anymore. So ive read you should take supplement protein after you workout, but on the rest days, how is it possible to have high protein with a low calorie diet? Because now my butt gets bigger then smaller, I can never be constant.

August 27, 2014

hdj

Im lactose intolerant, so I try to stay away from dairy and protein shakes, so I wouldn't be so bloated. And peanut butter makes my skin break out. How can I achieve a low calorie with a high protein diet?

August 27, 2014

Adrian Bryant

what is your weight and height and current calorie intake?

August 29, 2014

hdj

Weight: 118
Calories: 1800-200
Height: 5'2

August 30, 2014

Adrian Bryant

Realize that to make anything smaller especially your waist requires you to lose fat so I have to ask that although you are slim what is your bodyfat %

as for butt and protein you want to make 25-50% of your diet protein. go here to do the math on that

September 02, 2014

hdj

20%-22%

September 03, 2014

Adrian Bryant

you see, you still have some fat to lose in order to slim down waist

September 04, 2014

Diana

Hi Adrian,
Great website so I look ok so far I am 4'9 weigh 137 lbs my hips measure 40 inches around I would like to get to 45 inches and my waist is 33 inches my question is what can I do/eat to flatten my stomach without losing weight everywhere else, the only thing I have done so far are the butt bridges

August 18, 2014

Adrian Bryant

you cant choose where the weight/fat comes off from but if all you have left is mainly belly fat then that is what you will mainly just lose

August 19, 2014

Karli

Hi Adrian,
I have a total gym. I was wondering what exercises you would recommend for arms, breast, legs, etc., like above using the total gym. Also, what exercise should I do to just tone my butt instead of making it bigger?
Thanks

August 06, 2014

Adrian Bryant

go here to just tone butt but I'm not that versed in the total gym to design a plan based off of that

August 06, 2014

Name*

I just found your site today and can't stop reading it. I love exercising but don't like the results bec my body remains soft and not tight. From reading all your info, I guess I don't lift heavy enough. Here are a few questions.

1) I am 5'7", weight stays between 130-132 lbs, so I just want to maintain. I eat very clean, 50% of my diet is protein (130-150g daily), but I can barely get 1200 calories in. When I eat too much, I feel sick. I have IBS and it makes it worse when I eat over 1200 calories. My question is if I eat 130-150g of protein, but I can only get 1000-1100 calories, am I wasting my time? I want a more toned, ripped body so I can be confident in a bikini.

2) What causes my butt to look lifted on butt day, but the next day, it is flat again? I feel that way about my entire body. The day after, the body part that I worked on is saggy again. This has been going on for years. I use to only lift the pink dumbbells you are referring to, 4-5 lbs, but now I do 10-15 lbs. Is that still not enough?

3) How many days of cardio would you recommend if you want to just maintain, so not lose weight? Right now, I do 1-2 days of interval training or steady state.

July 26, 2014

Adrian Bryant

1. your diet is fine. the protein is suppresing your appetite

2. because IN the gym you are pumping blood t othose areas making it look better during the workout but as you continue to train and get strogner the changes will be more permanent and NO!>> 10-15 pounds is NOT enough for the lower body stuff (maybe okay for upper body) but you want to use a weight that keeps you in the reommend rep range. see #17

3. at 1100 calories you really dont need cardio. you'll maintain off of just 1100

July 27, 2014

Kinsley

Hey Adrain,
Love the site, I've already lost 12 pounds. Couple of questions though.
1. How will I be able to build muscle and lose weight at the same time? I've done research that says you can not build muscle during a deficit.
2. I have been doing intervals of walk 1:45 and run 1:15. I am looking to intensify this. What should I do next as far as time?
Thank you.

July 09, 2014

Adrian Bryant

1. you can. read this to understand how muscle is built. your muscles get bigger as they get stronger along with enough protein and rest but... Im also not saying you can expect to build muscle on a VERY LOW CALORIE (less than 1200 calorie) diet where you aren't consuming enough protein and also...

Im guessing your goal is not to put on a lot muscle mass (like men) and just to tone and if so then 1200-to-1800 is more than enoguh

2. basically do the fat loss workouts on this page to take it to the next level

July 11, 2014

dee

Hi there...im really trying to get a better body. I have big thighs but a really flat butt. I know its weird but idk why my body is like that. I do insanity and also like to go for runs because I carry my weight in my stomach so I'm trying to get rid of that fat on my stomach....can you please help me out and give me some kind of routine I should do? Am I doing too much cardio? I also just started going to the gym to lift weights I do squats and lunges, deadlifts and the hip thrusts you show on your site. I do that twice a week.....can you please help me out im lost.

June 22, 2014

Adrian Bryant

you can do the plan on this page (or at least #1,2 & 5) to get the body you want but for #2...

stick with hip thrust or bridges to focus on your butt ONLY

June 24, 2014

Rana

Hi Adrian and thank you for the great support.. I'm 39 years old, 63 kg,1,54. I'm starting going to the gym 6 days a week.. Just want to ask you whether it is ok to do your 10m treadmill walking workout at the start of my workout and another 10m at the end, would it be enough, or I should do 20m at the end. Please tell me.
Rana

June 21, 2014

Adrian Bryant

either way you decide is fine but once you doone of the tougher ones you will want to do it at the end of your workout

June 22, 2014

Kaylan

Hi Adrian,
I was wondering which light cardio workouts you recommend for the days I am not doing my high intensity training. I am 5'7 240.

June 19, 2014

fancii

Hi Adrian I just started you thicker thighs bigger butt workout twice a day twice a week and I want to know will 20lb weights do the work I have shimmy legs and my butt is big but saggy I do 10 reps of 6 sets thighs and I do get the burn sensation and can't do any more my question is is 20lbs enough weight for 2 times a week my thighs now are 21 inches thick I want them way thicker than that. Please help!
P.S. my butt did get firmer and lifted😀

June 12, 2014

Adrian Bryant

it's possible you'll get the thickness you desire with 20 pounds but more than likely you will need heavier weights

June 12, 2014

Kayla

I am currently working out at a smaller gym while I am in between moving. It does not have barbells, so I have been using dumbells for my weighted glute bridge. Currently I am at 45, and keep working my way up. Is it still effective to use a dumbell? What are some other options I could use?

June 09, 2014

Adrian Bryant

do it with one leg at a time to make up the difference in intensity

June 11, 2014

Kay

Also, I've been researching and would love your input on this.. Should I eat back my exercise calories?

June 14, 2014

Adrian Bryant

no. Unless you want to lose weight slower

June 16, 2014

Y

I wanted to do the weights twice a week schedule but for the fat loss guidelines it recommends 3-4days but for this schedule it's 6 days? Is this ok?

May 31, 2014

Adrian Bryant

its just "recommend" so you can make adjustments to fit your schedule as long as you get in at least 3-to-4 days of intervals

June 01, 2014

naina

Hi Adrian Bryant
first of all thank you for such a great website. I have not tried anyone of the exercise yet. My target is to achieve curvier body. I am pear shaped. Bryant can you please tell me that from what dumbbell weight should I start exercising? I am beginner, but I want to get curves in 80 days...
thank you

May 30, 2014

Adrian Bryant

answer is here but start with a weight that keeps you in the recommend rep ranges that is not too light or heavy

May 31, 2014

Tess Link

Hi, I think this is great that you're helping people! So, thank you! :)
I am 175cm and 140lbs, and 17 years old. I'm definitely not fat but I have lower belly fat and my arms are a bit big, which I don't like... My biggest body problem is that my butt is absolutely flat. And it's also sort of... square-ish? I don't really know... But it's strange to me! I am very self conscious about it. Could you please give back advice specific to my situation? I'm desperate...
Thanks either way, you've helped me as well as others a lot already. Have a nice day! :)

May 26, 2014

Adrian Bryant

the plan on this page is perfect for you to lose the little bit of belly fat you have plus get a better butt at the same time

May 27, 2014

Lo

Ive noticed you have replied to others to do their high intense cardio last. I do an HIIT program at my gym almost everyday and do the lift workouts above after. Will this halt my progress? Why is it important to do the cardio last?

May 22, 2014

Adrian Bryant

no, it will not halt progress. generally if you do an all out HIIT workout first then you'll have no energy or not feel like doing weights afterwards but also see tip #14

May 22, 2014

Lyn

Hi adrian
Im 5 ft and 138 lbs i want to get to 125 i want to lose my stomach and tone my arms legs and butt what can i do please help. Ps i dont want my butt to get smaller just lifted because its a little saggy

May 19, 2014


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