To get a body that'll make other women jealous & Make married men want to have an affair with you…
*How fast you get the perfect body depends on how overweight you are
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-2 days per week.
4. Get firmer arms & belly by…
Doing the Arm & Ab workouts on this page 1-to-2 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…
RIGHT NOW or even starting tomorrow…
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…
Click photos to do a workout




















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 ▲
Part 1
Click on photos to see how to do exercise
Part 2
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-15 reps 1-to-3 days per week
Click on photos to see how to do exercise
Ab Workout Guidelines
9 Sample Weekly Workout Schedules
Hello-
Do you have any recommendations for stubborn back fat? Last time I lost weight it seemed like my bra bulge never went away! This time around I want to make sure I get rid of it when I lose my lbs.
June 18, 2013
how much did you weigh the last time after you lost weight? because you simply need to keep doing what you were doing to lose weight so you can keep losing any fat left on your body
June 18, 2013
I used to weigh 125lbs.. but theres no workouts I can do? like bent over flys w/ dumbbells? I mean I know its genetics but I would really like a tight skin back. Before I never did anything to tone my back, just mainly did jumping jacks, sit-ups, and girl push-ups.
June 19, 2013
yes, you can do those toning exercises to firm up that area to make it look better (slimmer) but if it's fat then you'll need diet and exercise to burn it off
June 19, 2013
Posted the same thing twice XD! Lol.. sorry ignore this comment.. wasn't sure if my first comment was posted.
June 18, 2013
So I'M just noticing on your sample schedules that you want us to work out than do some weight loss activity.. lol I've been doing it the other way around. Is it more effective to work out than break a sweat? And if so please enlighten me. And also at my gym there's this machine called the back extention, can I combine this exercise for one of the butt work out? Oh and last question! Can I do the captains chair for one of my ab work outs?
June 18, 2013
yes the captains chair is fine.
you can add the back extension but it's not neccessary
this is why it's best to the the workout last: www.nowloss.com
June 18, 2013
I am 22 years old. I am 5ft 3 and weigh around 9 stones. I have a big bum, wide hips, big boobs but I want to loss my belly fat and have a smaller waist. How can I lose belly fat and still maintain my big bum? I want to work to a Kim Kardishan figure
June 16, 2013
Hi Adrian,
I'm 29 weigh 165lbs and I'M 5"5'. I would like to lose about 20lbs, slim my waistline, get a bigger butt and thighs while toning all over. Due to my schedule I'm only able to go to the gym Monday-Thursday. What should I do while at the gym and while at home?
June 09, 2013
Hi Adrian,
I have lost all the weight that I need to lose to get back to my pre-pregnancy weight by doing your workouts and eating the right foods but though I've gotten slim all over yet still my waistline does not seem to want to go down. I have read that your belly is usually the last place to lose the weight so I'm wondering do I still need to try and lose more in order to lose my belly or am I going to have to live with this big belly? I can't afford to be anymore skinnier though. Any suggestions? Thanks!
June 07, 2013
I'm 5'3 weigh 125. My waist measurement is 34. I just want to get down to 30 inch. I forgot to mention that I'm 34 yrs old and have 2 kids. My belly still looks kinda pregnant. I've even tried those spa skinny wraps with no success. So frustrating!
June 09, 2013
Hello Adrian, I have been a fan of yours for sometime now and have managed to loss 25 pounds so far. I have 10 more pounds to lose to be at my ideal weight. My greatest problem is that, my body doesn't look toned. I feel like I still have a lot of fat on my body especially my mid section and thighs. I am 5.7" tall and I know the only way to loss the fat around my mid section is to continue to do intense cardio and eat in calorie deficit. I'm afraid I would be looking too thin for my height by the time I am done losing my gut. What should I do and what kinds of exercises do I do to tone up?
Secondly, I want to start building my butt and was wandering if that is achievable whiles still eating in calorie deficit or do I just need to increase my protein intake and still eat in calorie deficit. Your advice is much appreciated
June 06, 2013
#1 - the plan on this page is great for losing last 10 while toning up
#2 - if you make protein 30-to-40% of your diet then you'll be okay
June 08, 2013
i weigh 252 had a c section 7 yrs ago is the abs exercise safe to do and want to come down to 175 what u suggest 50,45,52
June 05, 2013
you'll need to talk to your doctor about the abs exercise being safe or not or use these tips but to get to 175 i recommend you Use any 1 of the permanent weight loss plans here
June 06, 2013
Hi I'm Susan. I'm 5'7 and I weigh 175. Can I do this weightloss program to lose weight and tone at the same time?
June 03, 2013
And I also have your dvd. How would I combine that to your dvd with that workout program on here?
June 03, 2013
yes, that is what this plan is for.
the workouts on the dvd are the same workouts listed in the fat loss plan
June 04, 2013
Hi Adrian. I am 24.185lbs 41, 32, 44. I am full breasted and don't want to increase in that area but I would like to lift my breast and prevent sagging. I'm more trying for overall better health, fuller hips, and a bigger butt. If you could suggest a plan for me. I want to go hard at it. I was athletic all through high school and am still relatively active. Just wondering., would a 14 day cleanse help jump start my results.?
June 03, 2013
it would give you a jump start but you'll probably gain all that weight back you lose with a fasting cleanse
June 03, 2013
Which plan would you suggest.?
June 04, 2013
Adrian,
I am following workout schedule 5 and it calls for 6 days of the fat loss workouts. Is it ok to do 30 mins in the am and 30 mins in the pm for 6 days a week, or is that too much. Also for the butt workout days I do the hill sprints twice a week. I am trying to lose about 20-30 lbs and gain a bigger butt over the next few months. Thank you.
June 01, 2013
is weight loss and a bigger butt your only goal? if so I would simply ignore steps 3 & 4 and not to do hill sprints as that may be too much
June 03, 2013
My main goal is to get rid of my fat saggy midsection. I know that means losing weight all over. I am top heavy and would like my legs to be big and strong so I will not be too disproportioned.
June 03, 2013
Hi, I'm 16 and weigh about 190 lbs and am 5'4. I want to lose AT LEAST 30 lbs in the next 2-1/2 months. Is this possible? If so what can I do to accomplish this?
May 31, 2013
Hey Adrian
I already have a big butt and thick thighs ( matter of fact my thighs rub). I want to tone my thighs, get flatter abs, and a firm butt. I want to eliminate the thigh rub, the cellulite, and jiggly butt. Which workout plan do you suggest?
May 28, 2013
hey Adrian how do you feel about taking maca root while on this plan
May 28, 2013
you can take it but it's not a magic pill. Maca does nothing for improving curves
May 28, 2013
Also, I want to do number 5. Weights twice a week & twice a Day schedule: How would I incorporate the butt workout at home into the schedule? Like the what day would I do the day 5 up hill sprints? Thanks again.
May 27, 2013
Hey Adrian, Love your website and workouts. Just had a quick question. I am going to following your how to get the perfect body in 90 days. I just had a question about the butt workouts, I have 3 lbs dumbells at the moment that are my sisters, would this work or should I follow the butt workouts at home? Also if I do workout C in the butt workout at home would this still give me thicker thighs? doing the chair squats? or should I do the Bulgarian squats? Would the hip thrusts be better or Workout C (standing leg lifts and squats)? thanks for all your help.
May 27, 2013
you would simply just have to do the butt workout at home for better results and for now...
I would not do the sprints as it may intefere with your fat loss workouts
May 28, 2013
hello please which is the best scheme to follow to get the most rapid result it's an emergency i need results in about a month. i am not that big and i love to workout as well so be sure i can carry out the workout. i am trying to reduce my mid section from 37 to 29 or less and get bigger bum.
May 17, 2013
Is there any way I can target weigh to add to my breasts? The exercise won't help me much because there is barely anything to lift or tone up. Are there certain foods that I should eat to gain weight in my breasts? I don't want to avoid fat gaining foods because I'm afraid ill lose fat in my breasts. Also, will the exercise make them smaller at all?
Im also wondering about the butt exercise. Could it possibly take away most of the fat and tone it, but because all the fat is gone it would make it look flatter? How exactly does the exercise make it look (rounder, give it a lift, add more altogether, etc)
Thanks for taking the time to read this!
May 13, 2013
your butt will get bigger by adding more sexy muscle to it with these exercises.
for the breast this may help
May 13, 2013
Hi Adrian,
I've been following your plan for over 2 weeks doing about 20 minutes walking on treadmill 3-4x a week, eat about 1350-1400 calories a day, drinking protein shake, taking CLA. I'm one of those people who just need to lose the last 10 lbs which happens to be all in my belly. I'm 33, mother of 2, 5'3, weigh 128. I've lost 5 lbs in the past 3 weeks, yet my waist seems to never lose inches. I hate my jelly tummy. Am I doing something wrong? Will I ever see changes in my waistline? Thank you so much for all you do to help us women feel better about ourselves.
May 11, 2013
you're doing nothing wrong although you'll want to amp up the workout program a bit. I dont know which of my plans you are doing but maintain your current calorie intake or maybe a little less and do this workout but remember...
with only 5 pounds left it may take 3-to-5+ weeks to lose it
May 11, 2013
Thank you so much!
I'm actually doing the permanent weight loss plan to lose last 10 lbs. Workout 20-40 minutes, although i ussually only have time for 20 minutes 3-4x a week. I was just hoping to see a faster change in my stomach. I'm just afraid that even after losing that last 10 lbs, i'll still have that my same waist size which is my trouble area. Btw, my waist size is 34 but wants to get it to 30 so i just need to lose 4 inches. My BMI is 22.8 if that help. But yes, i will workout harder, cut some more calories and see what happens. Thanks again for your help!
May 12, 2013
Hi,
I'm a mother of 3. Right now I weigh 230lbs and I'm 5'4. For the past week I've been going to the gym 4 times a week doing 30-40 mins. Of cardo and I try to do weight training 3 times a week. I have a very hard time keeping up with the weight training because of the muscle pain, the pain just makes me not want to keep up with the weights. Most of my weight is in the stomach, hip, thigh and butt area. I measured my hips they are 53in wide and my stomach is 43in. I also get bloated a lot and have poor circulation in my left ankle, so I retain a lot of water and my left ankle is ALWAYS swollen. I do suffer with edema. I really need help with being put on a workout schedule. And how to deal with the muscle pain so I can do more weight training. If you can help me I promise to do what ever you say.
May 11, 2013
it seems to me like your main focus should be fat loss so in that case Use any 1 of the permanent weight loss plans here but for muscle pain is just soreness, regular muscle fatigue or is the kind of pain where you feel an injury is about to happen?
May 12, 2013
I am 176 cm tall and weigh 79kg and have the measurements of 35,36,39 but have NO toned areas of my body at all! How many calories should I eat and what exercise should I do to tone and not bulk? Thank you so much, I love your website!
May 08, 2013
all of your questions are answered by doing the plan on this page to get the results you want
May 08, 2013
hey Adrian i'm 18 5,0 128 pounds and i plan to start this during the summer which would be the best meal plan for me i only have about 3-5 pound to lose then i plan to gain muscle and a little weight on my lower body i just have to get my stomach right first
May 06, 2013
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