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To get the perfect body…

You need to eat 1200-to-1800 calories a day so…
You need to eat THREE 400-to-600 calorie or… FOUR 300-to- 450 calorie or… FIVE 240-to-360 calorie meals a day and…
Here's a list of foods you CAN eat & here's a list of foods NOT to eat while you're getting the perfect body and…
Make sure all of your meals have at least 1 source of carbs & 1 source of protein so Don't ever eat a meal that is ALL carbs or ALL protein (go here to see why) and…
Drink at least 1 liter of Ice cold water every day to speed up fat loss, flush out excess water weight and to prevent bloating for a flatter stomach and…
Keep a food journal to help you keep track of how much & what you eat and…

Do workouts A, B, C, D & E to get the perfect body…

Workout A (Getting Sexy Butt, Hips & Thighs)

Do 4-to-6 sets of 6-to-12 reps of ONE of the butt exercises from GROUP 1 & then…
Do 4-to-6 sets of 6-to-12 reps of ONE of the butt, hip & thigh exercises from GROUP 2.

GROUP 1

Click on photos to see how to do exercise

GROUP 2

Click on photos to see how to do exercise

Workout A Guidelines

Do Workout A 1-to-2 days a week but never do it on back-to-back days & take at least 1 day off if doing it twice a week or…
You can do Workout A TWICE a day (once in the morning & evening) 1-to-2 days a week by doing ONE Exercise from Group 1 in the morning and then ONE exercise from Group 2 in the evening.
Take at least 1 week off from doing Workout A after you've done it 2-to-6 weeks in a row.
Try to increase the weight on each set while doing less reps & while also maintaining almost perfect form & make sure you keep a training log to help you get a sexier butt, hips & thighs faster So for example…
Your Workout A may go like this…

Group 1

Set 1: Hip Thrust (35 lbs. for 12 reps)
Set 2: Hip Thrust (50 lbs. for 12 reps)
Set 3: Hip Thrust (60 lbs. for 10 reps)
Set 4: Hip Thrust (70 lbs. for 8 reps)

Group 2

Set 1: Squat (100 lbs. for 10 reps)
Set 2: Squat (125 lbs. for 10 reps)
Set 3: Squat (150 lbs. for 8 reps)
Set 4: Squat (160 lbs. for 8 reps)

Workout B (Making your Breast Look Bigger & Curvier)

Do 4-to-6 SuperSets of 6-to-12 reps of 1 exercise from Group 1 & 2

GROUP 1
Click on photos to see how to do exercise

Show More Exercises

Show Less Exercises

GROUP 2
Click on photos to see how to do exercise

Show Less Exercises

Workout B Guidelines

Do workout B 1-to-2 days a week but never do it on back-to-back days & take at least 1 day off if doing it twice a week or…
You can do workout B TWICE a day (once in the morning & evening) 1-to-2 days a week but don't repeat the same workout on the same day so for example…

In the morning you can do Push-Ups For Women & Bodyweight Back Rows &…
In the evening you can do Pec Flye Holds & Beginner Pull-ups & Chin-ups

Take at least 1 week off from doing Workout B after you've done it 2-to-6 weeks in a row.
A superset is where you perform 2 sets of 2 different exercises back-to-back without stopping but go here if you still do not understand what supersets are but for example…

You may do a superset where you do 8 reps of Push-Ups followed immediately by you doing 8 reps of Pull-ups.

Try to increase the amount of weight, reps and/or sets you do (as long as you don't do more than 6 sets or 12 reps) each time you do Workout B or better yet…

Try to increase the weight and/or reps on each set you do while also maintaining almost perfect form &…
Make sure you keep a training log to help you make your breast look bigger faster.

Workout C (Getting Sexy Arms)

Do 3-to-4 sets of 6-to-12 reps of ONE of the exercises from Group 1 and then…
Do 1-to-4 sets of 8-to-15 reps of ONE of the exercises from Group 2 and then finally…
Do 2-to-4 sets of 6-to-15 reps of ONE of the exercises from Group 3

GROUP 1
Click on photos to see how to do exercise

GROUP 2
Click on photos to see how to do exercise

GROUP 3
Click on photos to see how to do exercise

Show Less Exercises

Workout C Guidelines

Do Workout C 1-to-2 days a week but never do it on back-to-back days & take at least 1 day off if doing it twice a week or…
You can do Workout C 1-to-3 times a day 1-to-2 days a week by doing the workouts from Groups 1, 2 & 3 ONCE at different times during the day - for example…
- At 7:30 am you may do the Group 1 Workout and then…
- At 1:30 pm you may do the Group 2 Workout and then…
- At 6:30 pm you may do the Group 3 Workout
Take at least 1 week off from doing Workout C after you've done it 2-to-6 weeks in a row.
Try to increase the amount of weight, reps and/or sets you do (as long as you don't do more than 4 sets or 15 reps) each time you do Workout C or better yet…

Try to increase the weight and/or reps on each set you do while also maintaining almost perfect form &…
Make sure you keep a training log to help you get sexy arms faster.

Workout D (Getting a Firmer Stomach)

Do ONLY ONE of ab exercises below for 3-to-5 sets of 8-to-12 reps

Click on photos to see how to do exercise

Workout D Guidelines

Do workout D 1-to-3 days a week 1-to-2 times per day for a firmer stomach but…
Workout D is optional meaning you DO NOT Have to do it at all because doing Ab Exercises will not make your stomach flat &…
Getting a flat stomach is all about losing belly fat with the Diet plan on this page & Workout E

Workout E (Losing Fat All Over Your Body)

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 on photos to see how to do each workout

Workout E Guidelines

Most of the workout videos last less than 20 minutes so you'll either have to repeat the same workout 2-to-4 times and/or do a combination of the workouts above so for example…

After doing the 10 minute Treadmill Running Workout you can either do it again OR… You can do the 10 minute ski step workout right after &…

If you're planning on doing Workout A, B, C or D on the same day as Workout E… Make sure you do Workout A, B, C or D first before Workout E to maximize fat burning (See fast weight loss tip #)
If you feel you can do these workouts more than the recommended 3-to-4 days a week 1-to-2 times a day then you're not working out hard enough to burn fat fast so to make your workouts more intense…

Do your workouts longer (but no longer than 40 minutes) and/or…
Do your workouts faster or harder (ex. Run faster) and/or…
Make your workouts more intense (ex. Use heavier weights when doing the get ripped in 10 min workout or wear a weight vest while running) and/or…
Do a different fat loss workout (ex. Do intervals on a bike instead of treadmill) &…

On your rest days where you are not doing workouts A-thru-E you can optionally do a lower-to-moderate intensity workout for 45-to-90 minutes like walking or riding a bike &…
If Workout E is too hard for you - You have 3 options…

You can Do the fat loss workout here that helps you lose 50 pounds or…
You can Do this weight loss workout plan here for beginners who've never exercised or haven't worked out in a long time or…
You can simply do Workout E less than 3-to-4 days a week while increasing the amount of 45-to-90 minute lower-to-moderate intensity workouts you do.

Here's a sample 1 week schedule using workouts A-thru-E

Sunday: Rest (or do low intensity cardio for 60-to-90 min)
Monday: Do Workout A & D Followed by Workout E
Tuesday: Rest (or do low intensity cardio for 60-to-90 min)
Wednesday: Do Workout B Followed by Workout E
Thursday: Rest (or do low intensity cardio for 60-to-90 min)
Friday: Do Workout C & D Followed by Workout E
Saturday: Workout E

See more sample schedules you can use but remember…

You can make YOUR OWN Schedule each week as long as you follow the guidelines for workouts A-thru-E

When can you expect to get the perfect body?

How fast you get the perfect body of your dreams mainly depends on how overweight or fat you are because you need to lose all the fat hiding the sexy curves you built doing workouts A-thru-E so…

Expect it to take 4-to-6 weeks for every 10 pounds of fat you have to lose to finally get the perfect body.

Make sure you also see…

See more ways to look better naked instantly

If you need more help Getting Curves To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to get curves first and if you don't believe I can make you Build Muscle Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

You can also find me on Facebook, Youtube & Google+

1-50 of 115 Comments

UpGradeU

Do you have any suggestion for someone who is having or has had weightloss surgery, such as good meal/protein powders, excercises that help to prevent loose skin and subcutaneous fat, a good liquid diet product that won't break the bank on the way to goal? Thanx.

February 09, 2012

Lianne

Hello Adrian,

I'm a newbie to your site, I have been doing a lot of researching on the internet to find the right diet plan for me and your site has caught my eye! Would just like to ask you a few questions before I begin my new routine..
My aim is to loose belly fat and to tone stomach, thighs and bum - what do I do? Do I focus on loosing the belly fat first then tone the rest of my body or just do all workouts A-E.
Also I would like help on what and how much I should eat to achieve this?

Thankyou, Lianne x

February 08, 2012

Adrian Bryant

The answers to both your questions are on this page but to answer your questions...

1. you eat 1200-to-1800 calories a day and

2. You do all the workouts A-thru-E but just on different days

February 08, 2012

Rina

Hi!
I'm 5' 7.5", weigh about 195 and most of my weight is in my tummy/upper body. I recently lost 30+ lbs. I want to get down to 150-160 and curvy. What should I do?

February 07, 2012

Adrian Bryant

you should continue doing the plan on this page here to reach 150 and get curvy

February 07, 2012

Bailee

Curvy is attractive lol:)

February 08, 2012

liz

My thighs keep getting stronger in my workouts which makes them bulky and looking fat.. how do I continue to be strong and so my workouts without bulking them up, I want them tight and toned.

February 03, 2012

Adrian Bryant

What is your weight and height now?

The bulky issue may not be solved until you lose the fat in that area (if you have any)

February 03, 2012

liz

I have a little fat in my thighs but there pretty much all muscle, and I am still 5'3 and weight 155

February 04, 2012

Adrian Bryant

At that weight and height your thigh problem will be solved by you losing weight or fat by sticking to the plan on this page

February 05, 2012

Natalie

Hi Adrian

I am a 20 year old college student 5'6 and 140 lbs. I would like to lose the extra chub all over, because my fat is generally well spread. I would like my butt to get a little bigger and I want abs. Your exercises are great for my target areas but I have a question about the diet plan.

I recently began to follow the routine of eating 3-4 times a day and eating raw veggies before each meal. It is very filling and I don't feel deprived. However once I do lose the weight, should I continue following the same diet plan? If I go back to eating "normal" Canadian meals, the typical breakfast dinner lunch will I gain weight back?

Natalie

February 02, 2012

Adrian Bryant

The answer to that question depends on how many calories you were eating on the diet and how many calories you'll be eating afterwards

February 03, 2012

Carolina

Hi, Adrian!
I need to know if it is possible to increase my butt without extra calories, even if I am following a weight loss plan..
Thank you :)

February 02, 2012

Adrian Bryant

It's possible depending on your workout experience and how lat your butt is now so basically...

The less experience and the flatter your butt is now = the greater chance you'll get a bigger butt faster even if you are eating less calories

February 03, 2012

asal

pleaseeeeeeeeeeeee tell me what to do i have always been on diet but its been a year that i let go my self im 21 170 cm hight and 82 KILOGRAMS weight tell me what to dooooo i realllly need help and my butt is going to be flat as i have diets and....
thank u a million times

January 27, 2012

Adrian Bryant

What you have to do is written all over this page and if you need more help in figuring out what to do after looking over this page again please ask me another qustion

January 28, 2012

mea

hi adrian, I'm 26 with two kids.... no one has been able to answer my two biggest questions. while i'm pregnant I tend to lose a tremendous amount of weight. where i am 75 lbs smaller right after having my child than i am before i got pregnant, why is that being i dont change my activity (may be less activity due to having high risk) and i eat the same amount? I know i dont eat right as is.... drink liquids all day two big meals at night.
And also i have always been the muscular one in the family and I gain muscle at the slightest workout. however my arms are huge.. and i dont want to let them get any more bigger because i already have to wear shirts too big to fit my arms in. i want them smaller.... muscle and all. how can i do that?

January 27, 2012

Connie

I am over weight 198 pds age 46 been on so many diet I stop counting and need your help all my weight is in my stomach area and breast and need to build butt muscle please tell were to start and i don't like counting calories at all and need to start something soon please help.

January 25, 2012

Adrian Bryant

use this diet if you hate counting calories

January 25, 2012

Name*

Hi I have got ostyoarthritis in my hips and lower back,I need to lose atleast 48lb mainly on my stomach,what is the best diet and exercise plan for me.

January 24, 2012

Adrian Bryant

Start off with this weight loss plan here

January 25, 2012

ohoud

Hi Adriaaaaan !!!

First of all excuse my english!
im so thankful to you
the effort you spent is shown in every single sentence your wrote just make us look good...

i been searching through the sites looking for someone to guide me !!! you are the one ! you know exactly what we want !!!

your site is amazing , its exactly what i was looking for !
sorry i have to leave know .. i will send you my pictures once i start ... thanks alot and please don't stop writing ! ;****

January 20, 2012

Lauren

I like the chair workout for glutes (Kim kardashian butt workout) but I'm afraid it will build my already muscular thighs. Is there a way to do this workout and build my gultes but not my thighs? If not, is there a counter workout for thighs that will keep them trim and lean while I build my glutes?

January 17, 2012

Adrian Bryant

the chair workout you speak of will only work your glutes

January 18, 2012

liz

I'm excited to start my workout and diet program, Thank you:-), would it be a bad idea to do your sample workouts but change them each week? Or is it okay to do your sample number three each week?

January 17, 2012

Adrian Bryant

You can do any sample you wish as long as you are doing each workout every week

January 17, 2012

Britt

Hi Adrian,
You are AWESOME!!! Ive been following this site for years but im too lazy to participate until now. I'm 26 and 122 lbs. that doesnt sound like a lot but i'm 5'2 and have a HUGE belly. my waist is crazy big and everywhere else Im small I have boobs but NOOO butt. its like pancake flat. How do I 1. Get a small waist and flat tummy and 2 build my butt at the same time? I think I should prob lose like 15 pounds but im scared my butt will get SMALLER. any suggestions? Thank you. I'll do anything you say.

January 17, 2012

Adrian Bryant

The plan you see on this page will definitely do all of that for you

January 17, 2012

Macy

I kinda miss the old workout plan, only because it was a little easier to follow. Scheduled workout plans are what keep me going. This seems a little cluttered but I guess I'll just use the sample, hopefully I won't be doing less on accident.

January 17, 2012

Adrian - I love your site, and your workouts are fantastic. Thank you for making this available.

I have very defined calves and strong legs, but a flat butt (worse since having kids). Which of the options on Workout "A" do you recommend to make it rounder, if I'm trying to lose fat around my middle at the same time?

Thanks !

January 16, 2012

Adrian Bryant

ANy of the options from workout A will work but the exercises from group 1 will more specifically target your butt

January 17, 2012

Name*

Hi Adrian,
I'm 5'3" and 110 pounds, 22 years old. I'm looking for good winter workouts to keep a sculpted form and keep in shape for summer running sessions. I run about 1 hour 4-5 times a week as soon as it gets warm enough, but winter is a real body killer! I have a treadmill at my house- but I'm looking for some good strengthening exercises. Any specific suggestions? Also, do you know how often and for how much time I need to get on the treadmill per week in order to not feel too much winter shock when I start up outdoor running?

January 16, 2012

Adrian Bryant

See workout E (and the other workouts on this page) for good treadmill workouts and some good strengthening exercises

January 16, 2012

Stephanie A.

Hi Adrian,

Thanks for the info! But I have another question that I failed to mention before. I am trying to build a few workout plans for myself using your "Perfect Body" plan. I also want to incorporate yoga or pilates, as well as Total Body Workouts or Fitness DVDs. I have Insanity, Brazilian Butt Lift, cardio step DVDs, Zumba Fitness DVDs, and Kim Kardashian's "Fit In Your Jeans By Friday" series which features an 'Amazing Abs Body Sculpt' DVD, an 'Ultimate Butt Body Sculpt' DVD, and a Cardio Step DVD. How do I incorporate some of these into my weekly workout regimen without working out too hard or too much in one week? I know that not taking adequate rest in between workouts (to let my muscles rest) will hinder my goals to gain curves. (I'm trying to lose weight and gain curves and a butt at the same time. I have overvroad shoulders that I hate, 42D chest, and narrow hips.) Kim Kardashian's body is my inspiration. But besides the cardio step workout, her workouts focus on upper or lower body. How do I decipher when to do which? Once a week each? So should I alternate weeks for certain other DVD workouts? I know some may be considered high intensity and some are not. Are yoga, pilates, and belly dance considered low intensity workouts? I know i'm asking a lot. I'm not really familiar with the terminology. Any info at all will help me.

Thanks a lot!

January 16, 2012

Adrian Bryant

If you're on the plan on this page then you are already doing enough and adding anything else would be unnecessary or too much but if you want to use those workouts you mentioned instead then I would replace One of the Workouts A-thru-E with one of those workouts instead of doing them in addition to this already intense regimen

January 16, 2012

Stephanie A.

Hi Adrian!

I'm a 20 year old women with a genetically small waist and a very small butt. I do have really big thighs but that is about it, as far as my lower body is concern. I weight 197 lbs, though I don't look that fat. I have 42D breasts and my shoulders are horribly broad. I am considered an apple shape, maybe even an inverted triangle, my lower is not that much smaller than the top though. My goal is to have an hourglass body with a bigger butt, a dangerously curvy figure. How can I defy genetics and achieve this without losing too much of my chest? I basically just want to lose all of my stomach and build on the lower body I already have. But I know there is no such thing as spot training. I want a Kim Kardashian, Beyoncé, Catya Washington shape. I don't really know if a protein shake might help or hurt my goals but which protein shake products do you recommend?

Thanks!

January 15, 2012

Adrian Bryant

You need protein in your diet so if you get from protein shakes or other food sources is fine and the plan on this page is what you need to get the body you want

January 15, 2012

Anya

Hi Adrian,

i'm 17 years old 5'11 and weigh around 170 lbs i throw shot put and discus in track and play basketball and volleyball. haven't worked out in quite a while because i was recovering from a car accident and thus lost a lot of muscle mass which has been replaced by what seems to be fat. what is a fast way to gain back the lost muscle both in my lower and upper body?

January 14, 2012

Adrian Bryant

you can easily do that with the plan here on this page

January 15, 2012

Joanna

will taking a dietary supplement make you lose your beast size?

January 14, 2012

Adrian Bryant

No,

Losing weight all over will make you lose your breast size

January 15, 2012

Marilyn

Hi Adrian,
I'm 5'2 and now weigh 118lbs. I use to weight 125lbs and I had a butt. Since I lost weight I lost my big butt. Which exercise and/or plan would help me get my butt back. I have a small waist.

Thank you,

Marilyn

January 11, 2012

Adrian Bryant

go here to get your butt back

January 12, 2012

Andrea

Hey Adrian, My name is Andrea and I'm 19 years old. I weigh 187 pounds and I'm 5'2. I used to be 231 pounds! Your website has really changed my life around so much. I really appreciate what you're doing for everyone, you're a true inspiration and I support you 100%

I hope you had an amazing new year! I wish you all the best this year :)

January 09, 2012

Megan

Hey Adrian,

I'm 13 year old female im 5'2 and i weigh 121 pounds. Do you have any workouts that can help me loose 5 to 10 pounds off of my stomach and tone up also? I have an hourglass figure but u really cant tell because i need to tone up my stomach. Ive tried for a while to do both but im not succeeding. Plz help me.
-Megan

January 02, 2012

Adrian Bryant

this plan on this page will take off your last 10 pounds and tone you up at the same time

January 02, 2012

overweight female

Hi Adrian,

I am 5'3 176lbs I would lie to lose about 40lbs and get the perfect body. Should I follow the workout on this page or do the 5-8 month lose 50 lbs workouts first? Thank you :-)

December 30, 2011

Adrian Bryant

You'd be better off just focusing on the lose 50 pounds plan first

December 30, 2011

Overweight female

Thank you

December 30, 2011

Hahailoveu99@yahoo.com

Alright hi Adrian , my name hydia 15 years old and I'm 5'5 or 5'6 . And I have a flat white girl booty .for some reson I'm the only one in my family Who has no but.I tried eating more but all that do is getting me fatter and I'm trying to loose my stomach .no excerise I been looking at havnt work but at the same time I wNt to get the biggest but I possible can get . && I cMe to u to help me out . Plz help me I be so imbrassed :/

December 24, 2011