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 989 Comments

I just found your site. I gained weight and want to lose it but I want to have a small waist, big butt and toned body Before my bday.... I want this to be a continued lifestyle like before but permanent.

I will suit pics during my transformation after two weeks b4 and after pictures for 3months.....

January 31, 2016


Hi Adrian,

I am trying lose my big butt and do not come across any advice in most online sites on how to get a small lean butt. This way I can aim for a more proportionate figure (34-26-36) than a butt of 40 inches. Thanks so much :)

January 31, 2016

Adrian Bryant

then do everything but #2 on this page to get a smaller butt

January 31, 2016


My body weight is 55 kg
Am fit practicing yoga everyday for flexability but I need to get bigger butt I bought 3,5 kg ankle weight what your advise? I was thinking to do donkey kick tee times per week is that enough? Also am bloody afraid to injury my spine while exercise any suggestion? Thank you

January 28, 2016

Adrian Bryant

ankle weights are no good.

do workout A or B here

January 28, 2016


Hey! I am 5'5 175 pounds. People say I don't look my weight but I totally hate my arm fat and thighs my stomach is somewhat flat, but I have love handles. I also want to tone and increase my butt size. I don't have a flat butt but it can be better. I think my goal weight is around 145-150. I have a cruise to go on in August please help!!!!

January 24, 2016

Adrian Bryant

what you need to get there is all on this page. if you need help with what is already laid out on this page then please let me know and I will help

January 24, 2016


Hey! Can you please suggest me what to do to lose 37 pounds of extra weight and fat. I am 5 foot tall! My arms are fat.. i want lean arms, fat bums and thighs. Kindly suggest me what to do to achieve lean body. Thanks in advance.

January 24, 2016


Hi Adrian,
My name is Khori, & I'm 18 years old. I'm 5'4, & about 202 pounds.. I've been told that I don't look 200 pounds, so I'm assuming some of that weight is in my leg muscles from playing soccer... my problem is that I'm bigger up top compared to my lower body, & I have love handles and a flat butt, including an overweight midsection. I'd love to have a bigger butt, but I'd like to get rid of my love handles first to make my curves show. What workout plan can I do to get the desired body that I want?

January 21, 2016


Are u sure I can't do both sit ups and planks?

January 16, 2016

Adrian Bryant

you can but both really aren't needed to get the abs you want. just be smart and pick one. no need to do extra

January 16, 2016


I wanna do curls but I wonder about how I should increase the weight. I was thinking that I do 4 sets with 8, 9, 10, 11 reps. And I increase the weight I each workout. Like the first time I work out I use 5 pounds. Then the second time I use 10 pounds. I wanna get toned not buff. Will this work?

January 16, 2016

Adrian Bryant

t the recommended rep range with just about the same weight every set but dont go so light where you can possibly do 30 reps per set

January 16, 2016


Hello Adrian,

I weigh 143 and have a nice figure all around. I like my weight but since I'm getting older my body isn't as tight and I'm getting saggy and cellulite. In clothes I look fine it's out of clothes that I don't like. What do you suggest I follow to tone my body. I'm afraid to lose weight cause I don't want to lease my butt but whatever you tell me is the best I will follow.

Thank You

January 07, 2016

Adrian Bryant

the plan on this page will help you all around

January 07, 2016


Hi Adrian,
Thank you in advance fir your time and help. I am a 48 year old woman. I weigh 184 pounds. I am 5' 1". I would like to lose at least 60 to 70 lbs and definitely smaller arms. I would like to lose the weight by April. I would like to follow the perfect body plan but am unsure. I do want a larger firmer butt, smaller waist and arms and lifted breast. Which plan would you recommend I should do?

January 04, 2016

Adrian Bryant

go here to help find the best plan for you and in your case it may not be a good idea to do the plan on this page since weight loss seems to be your main focus

January 04, 2016

Nelly Belmont

hello Adrian
I'm a 13 year old female (14 in feb), 5'4 and weigh 140-150 pounds, do you think this workout/meal plan would be okay for me to use? Please help! Thanks.

January 03, 2016

Adrian Bryant

ys, but check back in a couple of days as some parts of the plan will be simplified

January 03, 2016


Hello Adrian,

I would like to have a bigger butt but not thighs so instead of doing an exercise from part 2 do I do both exercises from part 1?

Thank you

December 29, 2015

Adrian Bryant

no, just one exercise from part 1 while skipping the thigh and butt exercises of part 2

December 29, 2015


Thank you.

So for the butt workout I just do one of the Part 1 exercises once a week. thats it?

January 05, 2016

Adrian Bryant

yes, 1-to-2 days per week. take 2 days off between workouts if doing 2 days per week

January 06, 2016


How to I lose my upper body weight? I'm V shaped and hate that my legs and waist are smaller than the rest of my body

December 17, 2015

Adrian Bryant

you simply need to lose weight all over and that can be done with the plan on this page

December 18, 2015


Hi Adrian! I'm 28, 5'6 and 166lbs. I think my body fat percentage is or is near 32%. I would like to weigh 140 and be toned once I reach that weight. For reaching that goal, do you think it's wise to do this program, or should I lose the 26lbs first. And how much should I be lifting if doing both cardio and weight training?

November 18, 2015

Adrian Bryant

you can start off with the full plan on this page but if your schedule will not allow it then I would just focus on losing 26 pounds and use this workout and this diet instead

November 18, 2015


Awesome! Thanks

November 18, 2015


Hey Adrian,

I'm 18, about 5'2, and I weigh like 156lbs. My weight goes up and down like every day. I'll weigh myself and be 156 then at night I'm 159 even if I didn't eat that much that day. My 15 year old sister is the same height as me but weighs about 122 so I felt like her weight should be my goal weight. She's not curvy though and I want to be curvy LOL. I used to work out and people were telling me I lost weight and I even saw so on the scale but then I just gave up for whatever reason. I work out for like a few weeks then stop. I have trouble with being consistent I guess. I got to 139 about a year and a half ago but my stomach was still flabby. I have a long ways to go before I get to the 30s again. I want to look good by summertime, or even spring, AND maintain it. Do you have any advice for staying consistent and not giving up?

Thanks! :)

November 03, 2015

Adrian Bryant

this here will make you stay consistnet and not give up

November 03, 2015


I'm 32 years old, I weigh 166kg and I'm 5ft6. I desperately need to lose weight, what can I do to weigh 100kg in 4 to 6 months? Please help.

October 17, 2015

Adrian Bryant

start here

October 18, 2015


Hi Adrian,

I am 27, 5'4" and I weigh 150. I would like to get down to 130-135. I am at the gym 3- days a week and I arsenate between strength training and cardio days. I had a trainer for a few months and I definitely gained muscle and toned my arms and legs. But my mid section and stomach area has never changed. It's the hardest area for me and I do not know what else I can do. I avoid soda and caffeine, and do my best to avoid sweets and fried foods with the occasional treat. I also try to avoid salt carbs at night. Do you have any suggestions to help me loose the weight and flatten my stomach? Thanks!!!

October 09, 2015

Incorrect please try again Created by Adrian Bryant

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