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…
- 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)
- 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)
GROUP 1
Click on photos to see how to do exercise
GROUP 2
Click on photos to see how
to do exercise
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 2-to-4 sets of 6-to-15 reps of ONE of the exercises from Group 1 and then…
- Do 2-to-4 sets of 6-to-15 reps of ONE of the 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 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 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
- 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
Bathroom
Workout
Advanced Jumping
Jack Workout
Ski Step
Workout
Jumping Jack
Workout
Get ripped at home
workout
20 minute
home workout
Treadmill Walking
Workout
Treadmill Running
Workout
Bike
Workout
Elliptical
workout
Fast Weight Loss
Workout #1
Fast Weight Loss
Workout #2
Sledgehammer
Workout
Tire Flip
workout
.
Beginner (HIT) interval weight loss exercise routines
Advanced Walk-jog-run Interval weight loss workout
Intermediate hill or stair interval weight loss routines
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
- 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 sample 1200-to-1800 calorie diet meal plans
- How to count calories
- How to cheat on your diet and still lose weight
- How to get rid of cellulite
- How to get rid of stretch marks
- See more ways to look better naked instantly
If you only want to make certain areas of your body perfect…
- How to make your breast look bigger
- How to get a bigger butt
- How to get a flat stomach
- How to get firmer arms
- How to get thinner thighs
- How to get thicker thighs
- How to lose weight
Go here to lose weight ::: Go here to build muscle ::: Go here to get curves ::: Go here to look better naked
3 ways you can get me to help you Look Good Naked…
- Leave me a comment or ? here but read the FAQ first
- Get your Free Workout DVD
- Get Motivated: See the people I've already helped Look Good Naked
Hi,
I'm so excited that I came across this website. I currently weigh 190lb, I've always been thick but after two kids I don't feel like my body looks the same. I am starting my first week of your work-out plan and feel great. I would love to loose about 30-50lb and tone-up. What would be a good goal for me to set because I don't want to be unrealistic and get disappointed.
May 16, 2012
no goal is "unreal" but you need to be REAL about the time frame so only expect to lose about 10+ pounds a month but you could very well lose 20 pounds your first month
May 16, 2012
if i dont have access to a hill could i use stairs for the sprints?
May 15, 2012
no, you need to use a hill or do the other exercises in this workout for sexier legs
May 15, 2012
Hi Adrian. I lost 70lbs but I have skinny fat. I look skinny but when naked I look so ugly. Please help me what do you suggest I should do
May 15, 2012
Hi Adrian!! For workout A, do you HAVE to increase the weight on each set or is it just a recommendation/ suggestion? I can't afford to buy so many different dumbbells. PLEASE ANSWER CUZ I'M CONFUSED!! thanks!
May 13, 2012
you do not have to increase the weight on each set but you will have to increase the weight as you get stronger which may certainly come in your next workout
May 13, 2012
hi. :) i have a pressing question and it is whether i should workout everyday? Im want to tone up and lose fats and really hope to see results soon. Im relatively fit right now. Will working out everyday be deemed as overtraining? But i really want maximum fat loss and im willing to work out everyday for it. Do you think doing intense cardio everyday and strength training on all muscle groups with one dayof rest interval is fine?
Pls help!
Thanks im advance!
May 11, 2012
More is not better.
doing too much too soon will only set you back so follow the plan on this page as is
May 11, 2012
Hey,
Your site is fab!! Thanks for all the great advice.
I have a naturally curvy figure, and a big round firm booty, that I want to keep that way!! This site is just what I've been looking for. Thank you!! :-) xxxx
May 11, 2012
hello Adrian can you use a kettle ball for butt exercises or no?
May 11, 2012
hi Adrian..i have sttuborn fat 29% of my 125 lbs, im 5.1 inch, i dont like my skin appereance, i lost weight and looks saggy on my tummy (by the way, still big), butt, tighs and arms. Can i make cardio high intensity and weights trainning at the same time?, or do i first start with just cardio high intensity. I dont have muscle tone, im very weak. tks so much, you are great =)
May 10, 2012
you can do both at the same time and firm up your skin all with the plan on this page
May 11, 2012
Can Workout E be done first instead of last? For example, on Monday Workout E, A & B in this order.
Thanks
May 02, 2012
You can but it is really best for you to the INTENSE E workouts last. Doing them first will sap your energy for other workouts
May 02, 2012
Hi Adrian...I am a 40yr old woman weighing about 310 lbs..I lost 30lbs on my own just doing zumba but Ilost most of the weight on the bottom...so no hips and a very flat but. I have an apple shape so I am big on top and tiny on the bottom..it is very DISPROPORTIONATE! Think candy apple on a stick! So what program do I follow? I want to lose weight but I also want to build nice legs and a but in the process. Thank you.
May 01, 2012
Hi Adrian,
Thanks for your reply. Have just watched your treadmill workout. Want to know if I do uphill treadmill workout for 40 minutes a day. Will that help me to loose 5 kg a month?
Thanks!
May 01, 2012
Hi,
I noticed be4 i got to the page that you say if your 30lbs or overweight to focus on permanent or beginner weight loss.
Why is that? I myself am 32 lbs overweight and I wanna lose and additional 30lbs afterwards.I have been working out from one of your pages 'lose 50 lbs in 5-8 months' I would exercise 2-3 times a week i didn't follow everything you said so i didn't really lose much. But now i saw this page here and i think i can do this rather than the other. If i do this plan here would i become bulky? i dont mind a little bit of muscle but i really wanna be slim.
plz reply as fast , so i can lose weight as fast as possible =)
thank you
May 01, 2012
It depends on what your overall goal is but I recommend you do the 50 pound plan first to lose weight as fast as possible
May 01, 2012
Hi Adrian
Could you please tell me the best vegetarian diet plan and exercise to loose 5kgs in a month. I have a pot belly and bigger breasts (34D - 34 DD). Height 5.3, age 29, weight 64kg. I want to loose weight at-least 10kgs (5kgs per month) want to flatten or loose weight from my stomach and breasts. Please tell how to achieve this. Is it possible? What is best to loose a month 5 Kgs or 10 kgs. I am just so upset; not been loosing weight! Please help.
April 30, 2012
hey i want to lose about 10-15 pounds because i have a small stomach and love handles. but at at the same time i really want to get thighs and a butt because my butt is really flat and my thighs are small. what woul you suggest?
April 29, 2012
HI
I'm 34 lbs overweight and i wanna lose about 60 lbs.I'm 5'5 182 lbs female and 16 years old. I have been exercising about 2-3 times a week before i saw your page.Should i be starting here, or do i lose some weight then come back ?
please help
thanks
April 28, 2012
I am 5'2" 128lbs. I would like to lose some weight all over, mainly around the belly but its kind of hard after two kids to get a firm tummy. What do you suggest? Thanks
April 25, 2012
Hello!
I am 5"3 and 134lbs I would like to just lose the baby pudge I have and maintain my weight between 125-130. I was told to take supplements BSN hyper shred & BSN Syntha 6 protein shake...I started in March with this when I weighed in at 137 but the hyper shred always made me feel bad I guess from the Niacin and Caffene...anywho I want to lose the pudge and gain muscle mass in my legs hips and butt and I'm wanting to switch to Slimvox and keep my protein shake...do you think these supplements help me reach my goals along with my exercise (I use a 15lb kettleball) and if I reach my goal will I have to keep takin one or both of these supplements to maintain my new size...(I will b switching to your routine and just use my kettleball)
April 24, 2012
forget about all those supplements and just use this plan here to reach 125
April 26, 2012
Dear Adrian,
I'm 23 height 5'2 and weight 170 my goal is 130 to120 and get it off forever need to loss weight all around mostly belly and arm. I had a son almost year ago and had a c section please help
April 24, 2012
you're on the right page already for what you want
April 24, 2012
Hey...
I want to get rid of cellulite and get a flatter stomach. I weigh 52 kg and are 1.62 cm.. I have something about 2 months to do that on so plz help !!
April 22, 2012
Hi Adrian..I do love your website!!!!
My problem is that I don't want to lose so much weight but just cm...because I already have a big..round and high butt...and small waist...the only thing that i'd like to have is a really flat stomach cause i just have a little fat in my belly area. I don't want to lose much weight cause everytime I do...the first thing I lose is my breast..... :-(
What should I do?
Thanks Adrian!
April 19, 2012
My weight is 55 kg and my height is 1,54....the problem is that the only fat i wanna lose is on my belly area...(i'm sorry but i'm not an english speaker so i hope to be quite clear...i have a quite flat stomach but a little fat in the low belly area...) but if i'm on diet i lose weight all over my body...especially breast...i'm not drinking beer or alchol in general...and i'm trying to eat pasta just once or twice a week (I'm italian and pasta is like a routine)
April 20, 2012
Hi Adrian,
Im from New Zealand, we love your website.
I'm having some issues trying to get the body I would love to have. I am currently 65kg and 5'4. Id like to get a small waist, big butt and smaller legs. How could I do this? I already have a big bum, but have very large legs at the same time. And my tummy is smaller but I'd like to have it flat and toned.what exercises should I do? And also what should I eat? Thanks, Stacey.
April 15, 2012
it sounds like all you got is some stubborn fat left so do this plan here
April 16, 2012
Hi Adrian,
I need to be at my goal body in 2 months. I just have a couple questions. 1st one is between each set how many second break should I take. Would it be better doing a-E on seprate days or better on the same day. Also if u can help me set up a diet while working out on the 2 month period. my goal is to lose 20 lbs of fat but gain and tone muscle. As any other girl the small waist small toned arms and bigger bottom. I would really appreciate your help. thanks alot.
April 13, 2012
The help is laid out all over this page but you do the A-thru-E based on your unique schedule
April 13, 2012
Adrian,
I'm trying to lose weight in most areas while also toning my body. I have a strong core but theres fat over it. I'm 21, 5'6” and weigh 150lbs. I currently only eat once a day (most days) and I don't binge or have money for the gym or equipment. Would this plan be right for me?
April 12, 2012
My name is jackie, I am 18 years old and a college student. I am 5'8 and 260 pounds. I was wondering if this is the most effective way I can lose weight and if it is good for my stomach, thigh and arms. Also will it tone my body so that I can become fit and healthy. Are any of your programs for me and if not is there anything that you know of that can help me. Also I do not have a membership to a gym or weights.
April 12, 2012
This plan or any of my other weight loss plans will be a good fit for you. The only reason why you would not be able to do this plan is if you had a busy schedule
April 12, 2012
Is this plan to lose weight or to tone up? I'm overweight and have been on and off exercising for weeks. I'm 16 years old 5'5 191 lbs, female. I want to lose 70lbs by December 15,2012 ..Do you think i should start here or some other plan? please help and thank you for this site..i hope to succeed like the ppl who shared their stories.
Kate
April 11, 2012
- Fat Women:
Get the perfect body › - Skinny Women:
Gain Weight & Get Curves › - How to get a bigger butt ›
Workout Plans For A Bigger ButtQuick Workouts For A Firmer/Rounder Butt
Exercises For a Bigger Butt & Curvy Hips
- How to get sexy thighs ›
Fat Women: How To Get Thinner Thighs Exercises that'll make your thighs look thinner
Skinny Women: How To Get Thicker Thighs Exercises For Thicker Thighs
- How to get bigger breast ›
Exercises To Make Your Breast Look Bigger
- How to get flat stomach ›
Flat Stomach Exercises
TVA Exercises for flat stomach
Get a flat stomach while watching TV
Get a flat stomach using a piece of string
Exercises For a Firmer Belly
Love Handle Exercises
- How to get sexy arms ›
Exercises For Sexier Arms
- F.A.Q. ›
General F.A.Q. About Getting Curves
- 21 Answers to help Woman Look Good Naked
- How can I Lose Weight, get a flat stomach and a bigger butt at once?
- How can I get my body back after pregnancy?
- How do I get rid of loose skin
- Do body wraps help you lose inches?
- How to know I'm gaining muscle & burning fat?
- Will protein shakes make me fat?
- Will I lose my butt if I lose weight?
- How can I check my body fat percentage?
- How can I reduce my breast size?
F.A.Q. About Working Out To Get Curves- How much weight should I start off with?
- Should I lose weight 1st before lifting weights?
- Will Sit-ups & Crunches flatten my stomach?
- How do i maintain muscle tone & firmness?
- Will lifting weights make me bulky?
- Is it better to use free weights or machines?
- How often do I need to change my routine?
- Does muscle turn into fat if I stop working out?
- What are sets & reps?
- How do you warm-up & stretch?
