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 1102 Comments


I'm small average frame I want to keep my glutes from firming too hard I want to add softness and just a lil jiggle. So what should my diet be like should I add just a lil junk food?

October 17, 2016

Adrian Bryant

what is your current weight and height

October 17, 2016


139 5'3

October 17, 2016


Hello Adrian,

Awesome site! I have been following for some time now

I am currently 175 lbs, three years ago I was 260 lbs. I would like to drop the last 25 lbs and get to 150 lbs. I would like to do this while also building muscle through protein supplements and weight training. I would like to know if there is a possibility or gaining weight when on protein powders, specifically to my stomach area?

I would like to build muscle and growth on my butt, thighs and Pecs using strength training and protein but not at the expense of a larger waist. Any advice? I currently workout 5 days a week doing at least 20 minutes of cardio before weight training, should I increase my cardio to ensure weight loss. BTW my diet is good. I just need more protein to build muscle, which is why I wanted to add a supplement

Thanks in advance,


October 06, 2016

Adrian Bryant

protein helps you gain muscle/tone up but not get fat. you get fat from eating too many calories so even though you'll gain some muscle weight that muscle gain will make you look 5-10 pounds slimmer - see this

October 07, 2016


Hi Adrian!

I've taken your advice before and it did help me out a lot!

I had a baby two years ago and I was able to drop 30 pounds in two months. (Thanks to your site) However, I was upset because I lost all my curves.

Fast forward...So this time around I would like to try something different..I am about to have another baby very soon. I would like to lose my gut and a bigger butt at the same time. However, I have to wait 6 weeks before I begin lifting anything heavy. I don't want to lose my curves. Should I just wait?

October 04, 2016

Adrian Bryant

yes, wait 6 weeks before lifting but if ok with doctor you can go ahead with the fat loss workouts

October 05, 2016


I'm 5'2 weighing 174 now (thanks to you) but my goal is 140. I want to know should i use weights for a butt ex:bridge? Because I want my thighs to slim down. Breast to tighten and perk up. Tummy ans waist line has gone down but not tight yet. I eat about 1150-1300 cals a day. 50% protein. Any advise is appreciated.

October 02, 2016

Adrian Bryant

yes, for what you want just add step 2 to your weight loss plan

October 02, 2016


Hi Adrian, I'm almost 40, 236lbs and 5'3... I recently lost over 60lbs but still have a long way to go. I've noticed that I have lost any shape that I previously had. Being that I have so much more to go is it possible to lose and gain or maintain my curves???Everything at this point is pretty saggy not appealing at all!!!!

October 02, 2016

Adrian Bryant

the saggy is just more fat you have to lose and that will easily go away and more curves will come so you can keep doing what you did to lose 60 pounds or youcan do the plan on this page to get curves as you lose weight

October 02, 2016


Hi there,

I've been reading up on all this good weight loss info. A little background. I'm 34, 5'6, 170 lbs had 4 kids and just lost 25 lbs, I want to lose another 15-20 lbs quick. My main issue is my stomach and my arms. I need to lose fat in both areas as well as tone them up. My legs are in great shape and I wouldn't mind a bigger butt but not too big. Just want it to be nice and round. What do you recommended? There's so many options that I can't choose. I was also wondering if I can do insanity max 30 instead of your fat weight loss video. Thanks!

September 17, 2016

Adrian Bryant

to get what you want can be done with the steps on this page and yes... you can defintiely do the insanity instead of my workouts

September 17, 2016

Jamie Lee

Hi! I am 5'9 and weigh 132. I have trouble gaining weight to feel sexier. My butt is very small but has good shape it's just not big enough!;)I'd like thicker legs too!
There are so many different workouts and plans I'm simply fried on tryin to make a decision on one.any help pinpointing would be Supreme!!!! Thank you JL

August 24, 2016

Adrian Bryant

this plan here would be good for you although you may want to avoid step 1 to prevnt weight loss

August 25, 2016


How do you count calories

August 21, 2016


Hi Adrian,

I'm 5'3 190lbs, I lost 50-60lbs but I have loose skin on my stomach and arms. What would you recommend if I want to tone my arms, stomach, thighs and get a bigger butt? I think I'm a pear shape, I have big thighs. I'm aiming for hour glass shape. thanks

July 28, 2016

Adrian Bryant

you're on the right page to make that happen

July 28, 2016


Where should I start? What exercises do you recommend me doing? thanks

July 29, 2016

Adrian Bryant

basically, you just follow the steps on this page at the top. did you need help with any of thoise?

July 29, 2016


Hi Adrian,

I have a troubling area: my calves... even when I lose weight they are very bulky as a girl. What should I do?

July 26, 2016


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


My weight is 136 pounds and height 5"3 almost.My skin isn't that loose and according to your theory of loose skin it doesn't look loose at all...until i squeeze it with my hand to see the dimple appearance on it.I am already doing your jumping jack along with crunches,push ups,running and the one exercise you mentioned to loose love handles,but i want a fla stomach. pletely thin waist and also want to loose my thighs fat.I want a figure like sasha noneya........the figure she got via using your program.
Please refer the link to find her easily,she is number 5 from the top.

July 26, 2016

Adrian Bryant

ok, then your main focus should be on #1 which is to basically lose weight/fat all over to get a flat stomach

July 26, 2016


Doy you mean this as #1?
To Get a Flat Stomach…Back To Top ▲

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.
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)
Drink at least 1 liter of water every day.
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.
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…

July 26, 2016

Adrian Bryant


July 27, 2016


Hello Adrean,
I have been doing your Ab workout,butt bridge workout,twisting all by keeping weight.I also run on treadmill do crunches with and without weight,pushups,weight lifting for arms,squats and that chest flies too.In short i have been doing workout for each part since 26 of the last month,even though my stomach and love handles have reduced than before.I want to know how long will it take for me to get a slimmer waist between 26-28.I want to get results as soon as possible.I have prohibited junk food,canned juices,fried items everything,i just take vegetarian meal twice a day which includes 2 chapatis with less oil and negligible spices used vegetable.I drink at least 2 liters of water a day.Can you suggest me something extra by which i can get that flat waist by the end of this month?
Many Thanks.

August 04, 2016

Adrian Bryant

are you tracking your calories?

August 04, 2016


No,because i didn't find any tool which could help me to calculate the calories of the food i have been consuming for weight loss.Please do help me if you have any such tool.

August 04, 2016


Hey Adrean,
My mom just noticed that my butt is increasing,it has become noticeable within 10-12 days,i was doing butt bridge workout for a thinner waist and thought it won't make my booty big this soon.But my mom has been pointing it out for the last 4-5 days.I don't want to make it big because my thighs are already fat,i just want to tone it.Please do suggest me something which will reduce the size of my entire body especially waist and doesn't increase my booty or any other part.
Many Thanks.

August 06, 2016

Adrian Bryant

myfitnesspal is a tool for tracking calories and if you dont want your butt to get any bigger then ignore step #2 on this page

August 06, 2016

Incorrect please try again Created by Adrian Bryant

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