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 ▲

  1. Eat 1200-to-1800 calories per day of anything you want whenever you want using a food journal or an app to track your calories but try to Eat mainly the foods from this list here to get a flat stomach faster.
  2. Eat at least 100-to-200 grams of protein per day. Use protein shakes/supplements like Optimum Nutrition Whey if you have a hard time getting enough protein because Protein helps you build a bigger butt and burn fat faster (see why)
  3. Drink at least 1 liter of water every day.
  4. Optional: Combine your 1200-to-1800 calorie diet with intermittent fasting and/or use a fat burner like Green Tea, Lipo-6 or Hydroxycut to lose fat faster.
  5. Do any of the fat loss workouts below for 20-to-40 minutes 3-to-4 days a week 1-to-2 times per day…

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 2 exercises below for 3-to-6 sets of 5-to-15 reps 1-to-2 days per week…

Click Pics for Exercise Tips
Watch the video below for more on how to pick the right weights for a bigger butt…

3. Get Bigger Breast by…Back To Top ▲

  1. Fixing Your Posture. See Exercises For Better Posture &…
  2. Firming Up Your Breast. Do 2-to-6 sets of 8-to-15 reps of ONE of the chest exercises below 1-to-2 days per week…
  3. Dress. See 5 fashion tricks that'll make your breast look bigger.
  4. Scheduling: Do this Breast Workout 1-to-3 days a week but never do it on back-to-back days & take at least 1 day off if doing it 2-to-3 days a week.

Please note: Your actually breast will not get bigger but the chest exercises will give you a natural breast lift and the posture workout will perfect your posture to make your breast look much 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 then see…

5. Get Firmer Arms by…Back To Top ▲

Arm Workout Part 1

Click on photos to see how to do exercise

Arm Workout Part 2

Click on photos to see how to do exercise

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

  1. Get a Flat Stomach by eating 1200-to-1800 calories & 100-to-200 grams of protein per day while doing one of these fat loss workouts or 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 or butt bridges for 3-to-6 sets of 5-to-15 reps 1-to-2 days per week .
  3. Get Bigger Breast by Fixing Your Posture and doing ONE of these chest exercises for 2-to-6 sets of 8-to-15 reps 1-to-2 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-2 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… modelling 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 shedules 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…

Back to Top

1-35 of 1059 Comments

Hello Adrian,
First of all sharing this great weight loss stuff with us.I look better than before i did your jumping jack,but the problem is my skin looks loose according to my age.I want to loose my waist size,my bust is ok to tone it i am already doing push ups,i do request you to please suggest me some exercises to loose my waist,love handles and thighs and also how can i tone loose skin from my arms,thighs,butt and belly?The skin have became loose after i lost some i do request you to please suggest me the right exercise by which i can reduce my WAIST and THIGHS and can tone my arms,belly,thighs and butt.

July 22, 2016

Adrian Bryant

what is your current weight and height. your answer may be to simply lose more weight. see this because you more than likely do not have loose skin

July 24, 2016


Hey Adrian,

I am trying to figure out the right workout for me. I have a naturally athletic build with thick thighs and a somewhat big butt that's naturally firm, however, my butt has always lacked volume on at the top and on the sides, it slightly caves in on the sides. In addition majority of my weight goes to my stomach as well especially the love handles.

I am 5'5 and weigh 184 pounds and am trying to improve my butt and lose weight my stomach back and arms. What workout do you suggest for me?


July 21, 2016

Adrian Bryant

areyou okay with following just steps 1 & 2 on this page?

July 22, 2016


Okay so i need advice. i want to lose some weight mostly in my arms n upper half( i got a little stomach not much though but i do got love handles). i naturally have a small waist but it can deff get smaller plus i got love handles( weight gain). if i go on weightloss program n do waist n love handle exercises,wont doing waist exercises bulk or thicken the waist n such due to the exercises being done over a period of time?
I want to know how to lose arm fat n upper body fat (lose weight) while gaining muscle mass n a big butt (gain weight) at the same time. Cause if i do a calorie deficit how wuld i be able to bulk legs and butt?
Third question how do i bulk up legs n get a big butt when i dont have access to much protein powder. i heard consuming oats regularly will help build muscles mass pretty fast.
I hope you understand what im trying to ask and i really hope you reply. i Am new to working out and so forth. i have gained weight over the past year due to stress and inacitivity. I want to lose weight ( upper half and arms especially as well as love handles). i odnt have much belly fat but i still have a bulge. But ont he other hand i wanna increase protein intake without tampering with the weight loss program. So can you clear up my misconceptions? And can you tell me how i can achieve this. But remeber i dont want to sacrifice my curves. i want to maintain lowe body and i want it to be bigger (legs and butt) int he long run. So i base my calorie deficit on more protein. and would oats help me with protein intake?

July 09, 2016

Adrian Bryant

your waist will not thicken unless you are using heavier weights which you usually wont use for waist exercises.

you can't choose where the weight you lose comes from. as you lsoe weight you will lose all over with your belly fat usually being the last to go.

you can add curves to your butt and hips as long as you eat the right amount of protien. high protien foods

oats are a carb source and not a source of high protein

July 10, 2016


Hey Adrian, I'm 5'6 and weigh 180-185 pounds. I'm not the most active teenager and I have a slow metabolism. I have large thighs and stomach. I know these are generally the last places to lose weight. I was wondering what schedule on this page do you think would be best for me to lose weight fastest.

June 04, 2016

Adrian Bryant

the schedule that includes the most HIIT workouts

June 04, 2016


Hey is it true that if you sleep after you gain weight ??

May 28, 2016

Adrian Bryant

sleep after what?

May 29, 2016


Hi I m 167 5'3 my BMR is 1460 Cal my question is if I consume 700 Cal daily n do ur Fat loss HIIT workouts twice times a day for 6 days can I lose uptill 55 lbs in 3 my wedding is near so this schedule will help me to lose weight as much I want to??

May 08, 2016


Sorry forget to mention my workouts i choose HIIT running 30 min and jumping jacks 30 min

May 08, 2016

Adrian Bryant

probably not. you would certainly lose a lot in 3 monts doing that but after losing 20-to-30 pounds your weight loss rate will probably slow down

May 09, 2016


So it will take 3-5 months to lose 55lbs or more than this??so for other 20 pounds I have to push my self harder than that in 3 months??

May 09, 2016

Adrian Bryant

You can certainly lose 30-to-40 pounds in 3 months but once you hit under 125 pounds it's going to take a little longer meaning it may take 3-4+ weeks to lose the last 15 or so pounds instead of you quickly losing 15-to-20 pounds every 2-to-4 weeks or less like when you first started.

see this to understand why

May 10, 2016


Hi Adrian . . So I am having a hard time firming my stomach!! I drink water all day every day. I usually have a protein shake fro breakfast and 2-3 hours later i have a veggie omelette with fruit. I usually take lunch 2 hours later and eat regular food, rice, meat, beans, veggies. When I go home I have another protein shake for dinner after working out! I will like to tone my body and flatten my stomach but I am not getting there. I work out 4 times a week. Help what I'm I doing wrong??? Also I use the optimum whey protein like you suggested how many scoops should I be adding everyday. I usually make a blender full that usually gives me 2 servings. Please help. I want to tone but not lose my hourglass shape.

April 06, 2016

Adrian Bryant

how many total clories is that?

April 07, 2016


What do you mean? Are you asking total calories I intake for the entire day?

April 07, 2016

Adrian Bryant


April 08, 2016


Ok I would say I take in about 1200 -1800 calories per day. I am just giving an estimate since I don't do calorie cunt for meals but I know I don't eat huge or heavy meals. If I am eating regular food (caribbean meals) I usually eat small portions. I drink water all day everyday with lemons and I do workout although most of my workouts are more weight lifting, ab workouts, legs, arms you know those types of stuff. I don't really do much cardio.

April 08, 2016

Adrian Bryant

see this and get your calories and protein in check as the most important thing to getting a flat belly

April 09, 2016


Hello , I have been struggling this past year with losing weight . I was pregnant 3 years in a row . (Which I wanted ) but now I have a lot of trouble with cravings . What can I do to help not going crazy and binge eating ? I'm 5'3 187 . I used to weigh 172 till I gained it . I want to be 130.. Please help I don't know what to do anymore ..

April 02, 2016


hey adrian. im trying to lose weight and seem to be gaining im pretty sure its because i am a dancer and even though i eat alot of healthy food and exercise here and there esp at work its because i drink at work...but i feel like i need to drink when im there is there a way for me to drink and still lose weight?

March 29, 2016

Adrian Bryant

do you mean drinking water?

March 30, 2016


no, and i dont mean binge drinking i just mean like one cocktail, im an exotic dancer and i have to have something to cal my nerves a little

March 30, 2016

Adrian Bryant

you'll simply need to keep your overall calories in check to lose weight while drinking - see this

March 31, 2016


Hey adrian,
I'm interested in starting one of your work out plans. I have been on the gluteboost supplements for about 3 months. Basically it's just enhancement butt cream and enhancement butt pills. I'm also thinking about adding on there maca stack (maca root) . I know u may not know about the pills and cream but I'm wondering if you ever used maca root for your workouts or known of maca root to be good for workouts? And also for a protein shake is special k a good brand?

March 29, 2016

Adrian Bryant

those creams and maca do not work. you do need to get enugh protein in your diet to help you get a better butt

March 29, 2016


I am 22, 5'5" and weigh about 200 lbs. Which workout schedule and diet plan combination is the best to use if I wanted to lose all my excess weight and bring out my curves as fast as possible? Also, would you be able to roughly estimate how long it might take for me to get a flat stomach according to how overweight I am?

March 23, 2016

Adrian Bryant

use the 2 steps here to find the best plan for you and your fat loss rate will be fast at first but it will get slower as you get closer to your goal

March 24, 2016


Hey Adrian,

I wanted to find out are there any exercises that I can do for that perfect hourglass figure? Thank you.

March 22, 2016

Adrian Bryant

the plan on this page will help you get that. most of getting a hourglass is losing fat all over to bring out your curves

March 22, 2016


Hi Adrian,

I am currently a slow metabolic, 5'2, 202 lbs of apple-shaped body type. I am wondering if it is possible for me to lose 30-35 lbs in 6 weeks and then another 20 lbs in 2-3 months after that? I tried to lose weight before by drinking juice only than smoothie only but it was not sustainable for me. Can I lose that weight in that amount of time and what plan is best to use? thanks!

March 20, 2016

Adrian Bryant

go here to find the best plan for you

March 21, 2016

Incorrect please try again Created by Adrian Bryant

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