Do These 5 Things To Get A Perfect Body In 90 Days…

*How fast you get the perfect body depends on how overweight you are


Susan transformed herself doing the 5 things on this page
(read the rest of her success story here)

1. Lose weight & Get a flat stomach by…

2. Get a bigger butt & curvier hips by…

Doing the butt workout here on this page 1-to-2 days per week.

3. Get bigger breast by…

Doing the bigger breast workout here on this page 1-to-3 days per week.

4. Get firmer arms & belly by…

Doing the Arm & Ab workouts on this page 1-to-3 days per week but remember…

5. Keep track of everything by…

Keeping a food journal, Keeping a fat loss workout log for #1 & Keeping a weight training log for #2-to-4 because if you ever get to a point where you're not seeing results…

You can look at your food journal to see…

You can look at your fat loss workout log to see…

You can look at your weight training log to see…

Before you do these 5 things for a perfect body…

Can I really get a Perfect Body in 90 days?

YES & NO

The answer is YES if…

The answer is NO if…


Fat Loss Workout Back To Top ▲

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 photos to do a workout

Fat Loss Workout Guidelines


Butt WorkoutBack To Top ▲

Part 1

Click on photos to see how to do exercise

Part 2

Click on photos to see how to do exercise

Butt Workout Guidelines


Bigger breast workoutBack To Top ▲

Click on photos to see how to do exercise

Bigger Breast Workout Guidelines


Arm WorkoutBack To Top ▲

Part 1
Click on photos to see how to do exercise

Part 2
Click on photos to see how to do exercise

Arm Workout Guidelines


Ab WorkoutBack To Top ▲

Do ONLY ONE of ab exercises below for 2-to-6 sets of 8-to-20 reps 1-to-3 days per week taking at least 1 day off between workouts.

Click on photos to see how to do exercise

Ab Workout Guidelines


Back To Top ▲

9 Sample Weekly Workout Schedules

  1. Daily schedule:
  2. Three times a week schedule:
  3. 2 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

1-100 of 867 Comments
Name*

Hi Adrian,

I'm about 5'2 123 lbs but I have a noticeable stomach. I would like to get rid of the stomach and work on making my butt bigger. There are so many options & combos...can you point out a specific workout and diet?

December 10, 2014

Name*

And for my height, weight, & goals how do I know how many calories I should be eating & how many of those calories should be protein? Thank you!

December 10, 2014

Adrian Bryant

#1,2 & 5 on this page is all you need for less belly and more butt

December 10, 2014

Gabbi

Hi Adrian,
I'm in high school. I'm 53lbs over weight. I take dance and I do exercises through out the week but I haven't been seeing results. I want to lose the weight before prom so I can fit into my dress nicely. What should I do? Thanks in advance.

December 09, 2014

Adrian Bryant

you should use this workout and this diet

December 09, 2014

Nayeli

Hi Adrian,
I'm 5'1 and weigh about 93 lbs but I have some belly fat I want to get rid of. II also have no fat on my hips but want more of a curvy body and bigger butt. What would you recommend I do?

December 04, 2014

Adrian Bryant

the plan on this page

December 04, 2014

Adrian Bryant

the plan on this page

December 04, 2014

Micky

Hey Adrian
If I am over 30lbs overweight, is the plan not working, or taking longer?
Thanks

November 29, 2014

Adrian Bryant

which plan are you using? the one on this page?

November 29, 2014

Name*

Hi Adrian,

Is their any exercise to widen the hips? I am narrow at the bottom and would like to have a bit more hips;my booty is a good size but i have not hips. I read that side lunges really work?

November 22, 2014

shannon

Hi Adrian I really love your workouts. I am a naturally curvy woman & always get compliments on my body, but as I get older and since I rarely workout how should I keep my body and measurements the same? I'm 34 251/2 43. Just 6 months ago my waist was 24 inches & my hips/butt area was almost 45. I'm confused on why it changed so oddly. I know for the last 6 months I've been without a job and well I haven't been moving around physically as much. I've been sitting more & I don't eat a lot like I use to. I actually eat lesser I think. How do I get back to where I was? Like what diet or program should I use and how do I reshape my butt. I noticed it's not as round as before. Looks like it deflated a little. Also how do I maintain my measurements as I get older because I know women tends to spread with age? Need your help asap because when I took a picture for my boyfriend he noticed that the butt was still huge and there, but that it wasn't shaped as before & I don't want it to get worst and saggy. I also miss my flatter tummy. Help me please.

November 12, 2014

Adrian Bryant

you simply follow steps 1,2 & 5 on this page to lose any fat while reshaping your butt

November 12, 2014

Madison

Hey Adrian, so glad I came across this page, I can't wait to get started with this. My question is, I'm 5'3 and only 125 pounds I'm not a very large person, however my stomach isn't as tight as I would like it to be, is there anything that you would suggest to really push getting a tighter flatter stomach.

October 25, 2014

Adrian Bryant

if that is your only goal then see this

October 28, 2014

Nel

Your AWESOME!!!! just wanted to get that out of the way lol.....Do you think its necessary to do hip exercises to get bigger hips? Or just work on the butt and the hips will come with it?

October 25, 2014

Adrian Bryant

that will all come together with butt exercises + fat loss to make hips appear bigger

October 28, 2014

Paris

Hi Adrian, thank you for this website. I am a college student who currently weighs 200 pounds. I want to be 175 by Christmas. Is it possible for me to lose that weight and build a butt by then?

October 18, 2014

Adrian Bryant

that is very possible by dec.

October 18, 2014

Paris

ok thank you, which program do you recommend would be best to achieve my goal by christmas please?

October 19, 2014

Adrian Bryant

use the plan on this page or #1,2 and 5 to lose weight and build butt

October 19, 2014

Aari

Started this programme 4 days ago and I did the butt excercises the first day, had really sore thighs yesterday. I'm assuming from the squats, is it ok to work on sore muscles if I've scheduled another squat session?

Can I take pain killers previous to my workout?

October 11, 2014

Adrian Bryant

only do it no more than 2x a week

October 11, 2014

Salema

Hello Adrian,

I am struggling to lose weight in my stomach and not lose weight in my hips, butt, and thighs. I understand that I have to lose weight everywhere but I would like your opinion on the best way to accomplish this goal because I do not know where to start.

I am about 145 pounds at 5'6 feet. I have hips and curves but I would like my body to be more refined and toned. My belly is not extremely big but not flat enough to wear a belly shirt. I have a muffin top and a hangover especially when I sit down.

Overall my goal is to finally see my abs and increasee the size of my butt and legs especially my calves. I love eating healthy and I want to incoprate workingout to start a healthy lifestyle!

Thank you!

October 09, 2014

Adrian bryant

what you need to solve your problem is on this page

October 09, 2014

Salema

Thank you so much! I will update you on my progress!

October 12, 2014

christel

I switched my diet to eating less calories now im losing weight like crazy. No matter how much I do strength training my butt will not go past 35.5" and I can already hip thrust 130lbs. It feels like its gonna take a year for me to get 4.5" on my butt. My family keeps telling me my body is changing for the worse. I really dont know what to do..

October 04, 2014

Adrian Bryant

describe your full current butt workout with exercises, reps and sets and also your diet

October 04, 2014

christel

Diet: 1400-1600 calories protein: 70g - 90g
Exercises: 2x a day. Hip thrust 130lbs 6 sets x 8reps. Last time I exercised I did 90lbs squat 8 reps x 2 sets
Ab crunches 10 reps×3sets. Side crunches on the machine where your elevated, and pulling weights up (for the lovehandles) 40lbs 3 sets x 10 reps. The only good part is I lost an inch of my waist.
Once a week , side lying hip abduction with weights, 50lbs (it help my hips come out a lil)

October 05, 2014

Adrian Bryant

1. make protein 30-to-50% of your diet so a minimun of 100-to-120g per day. track and see what works best for you

2. are you squatting like this here. if so make sure you are doing them after hip thrust

3. for hip thrust try pausing and squeeze at top for 2 secs and if that is TOO HARD then at the very least pause at the bottom for 2-to-3 secs between reps to make the butt muscle work harder or do both (pause at top and bottom)

4. for your last 2 sets or sets 5 & 6 do drop sets - see #13

October 05, 2014

Linda

Hello, does he have some exercise for the legs and how reps and setes for leg and how many reps and setes for butt

September 24, 2014

Adrian Bryant

yes, that's all in step 2

September 28, 2014

Name*

Hi I'm following steps 1,2 and 5 to lose some belly fat and gain some butt. Please can you propose a 4-5 day workout schedule which will help me lose the belly fat without affecting my butt gain effort? Thanks!

September 21, 2014

Adrian Bryant

did you see the sample schedules on this page?

September 22, 2014

hdj

So , i am already slim but I want to slim my waist to 3 inches, and gain 4 inches on my hips. So i tried reducing my calories because I find no amount of ab workout I do was making my waist smaller. So when I decreased my calories, I noticed my butt wasnt sticking out anymore. So ive read you should take supplement protein after you workout, but on the rest days, how is it possible to have high protein with a low calorie diet? Because now my butt gets bigger then smaller, I can never be constant.

August 27, 2014

hdj

Im lactose intolerant, so I try to stay away from dairy and protein shakes, so I wouldn't be so bloated. And peanut butter makes my skin break out. How can I achieve a low calorie with a high protein diet?

August 27, 2014

Adrian Bryant

what is your weight and height and current calorie intake?

August 29, 2014

hdj

Weight: 118
Calories: 1800-200
Height: 5'2

August 30, 2014

Adrian Bryant

Realize that to make anything smaller especially your waist requires you to lose fat so I have to ask that although you are slim what is your bodyfat %

as for butt and protein you want to make 25-50% of your diet protein. go here to do the math on that

September 02, 2014

hdj

20%-22%

September 03, 2014

Adrian Bryant

you see, you still have some fat to lose in order to slim down waist

September 04, 2014

Diana

Hi Adrian,
Great website so I look ok so far I am 4'9 weigh 137 lbs my hips measure 40 inches around I would like to get to 45 inches and my waist is 33 inches my question is what can I do/eat to flatten my stomach without losing weight everywhere else, the only thing I have done so far are the butt bridges

August 18, 2014

Adrian Bryant

you cant choose where the weight/fat comes off from but if all you have left is mainly belly fat then that is what you will mainly just lose

August 19, 2014

Karli

Hi Adrian,
I have a total gym. I was wondering what exercises you would recommend for arms, breast, legs, etc., like above using the total gym. Also, what exercise should I do to just tone my butt instead of making it bigger?
Thanks

August 06, 2014

Adrian Bryant

go here to just tone butt but I'm not that versed in the total gym to design a plan based off of that

August 06, 2014

Name*

I just found your site today and can't stop reading it. I love exercising but don't like the results bec my body remains soft and not tight. From reading all your info, I guess I don't lift heavy enough. Here are a few questions.

1) I am 5'7", weight stays between 130-132 lbs, so I just want to maintain. I eat very clean, 50% of my diet is protein (130-150g daily), but I can barely get 1200 calories in. When I eat too much, I feel sick. I have IBS and it makes it worse when I eat over 1200 calories. My question is if I eat 130-150g of protein, but I can only get 1000-1100 calories, am I wasting my time? I want a more toned, ripped body so I can be confident in a bikini.

2) What causes my butt to look lifted on butt day, but the next day, it is flat again? I feel that way about my entire body. The day after, the body part that I worked on is saggy again. This has been going on for years. I use to only lift the pink dumbbells you are referring to, 4-5 lbs, but now I do 10-15 lbs. Is that still not enough?

3) How many days of cardio would you recommend if you want to just maintain, so not lose weight? Right now, I do 1-2 days of interval training or steady state.

July 26, 2014

Adrian Bryant

1. your diet is fine. the protein is suppresing your appetite

2. because IN the gym you are pumping blood t othose areas making it look better during the workout but as you continue to train and get strogner the changes will be more permanent and NO!>> 10-15 pounds is NOT enough for the lower body stuff (maybe okay for upper body) but you want to use a weight that keeps you in the reommend rep range. see #17

3. at 1100 calories you really dont need cardio. you'll maintain off of just 1100

July 27, 2014

Kinsley

Hey Adrain,
Love the site, I've already lost 12 pounds. Couple of questions though.
1. How will I be able to build muscle and lose weight at the same time? I've done research that says you can not build muscle during a deficit.
2. I have been doing intervals of walk 1:45 and run 1:15. I am looking to intensify this. What should I do next as far as time?
Thank you.

July 09, 2014

Adrian Bryant

1. you can. read this to understand how muscle is built. your muscles get bigger as they get stronger along with enough protein and rest but... Im also not saying you can expect to build muscle on a VERY LOW CALORIE (less than 1200 calorie) diet where you aren't consuming enough protein and also...

Im guessing your goal is not to put on a lot muscle mass (like men) and just to tone and if so then 1200-to-1800 is more than enoguh

2. basically do the fat loss workouts on this page to take it to the next level

July 11, 2014

dee

Hi there...im really trying to get a better body. I have big thighs but a really flat butt. I know its weird but idk why my body is like that. I do insanity and also like to go for runs because I carry my weight in my stomach so I'm trying to get rid of that fat on my stomach....can you please help me out and give me some kind of routine I should do? Am I doing too much cardio? I also just started going to the gym to lift weights I do squats and lunges, deadlifts and the hip thrusts you show on your site. I do that twice a week.....can you please help me out im lost.

June 22, 2014

Adrian Bryant

you can do the plan on this page (or at least #1,2 & 5) to get the body you want but for #2...

stick with hip thrust or bridges to focus on your butt ONLY

June 24, 2014

Rana

Hi Adrian and thank you for the great support.. I'm 39 years old, 63 kg,1,54. I'm starting going to the gym 6 days a week.. Just want to ask you whether it is ok to do your 10m treadmill walking workout at the start of my workout and another 10m at the end, would it be enough, or I should do 20m at the end. Please tell me.
Rana

June 21, 2014

Adrian Bryant

either way you decide is fine but once you doone of the tougher ones you will want to do it at the end of your workout

June 22, 2014

Kaylan

Hi Adrian,
I was wondering which light cardio workouts you recommend for the days I am not doing my high intensity training. I am 5'7 240.

June 19, 2014

fancii

Hi Adrian I just started you thicker thighs bigger butt workout twice a day twice a week and I want to know will 20lb weights do the work I have shimmy legs and my butt is big but saggy I do 10 reps of 6 sets thighs and I do get the burn sensation and can't do any more my question is is 20lbs enough weight for 2 times a week my thighs now are 21 inches thick I want them way thicker than that. Please help!
P.S. my butt did get firmer and lifted😀

June 12, 2014

Adrian Bryant

it's possible you'll get the thickness you desire with 20 pounds but more than likely you will need heavier weights

June 12, 2014

Kayla

I am currently working out at a smaller gym while I am in between moving. It does not have barbells, so I have been using dumbells for my weighted glute bridge. Currently I am at 45, and keep working my way up. Is it still effective to use a dumbell? What are some other options I could use?

June 09, 2014

Adrian Bryant

do it with one leg at a time to make up the difference in intensity

June 11, 2014

Kay

Also, I've been researching and would love your input on this.. Should I eat back my exercise calories?

June 14, 2014

Adrian Bryant

no. Unless you want to lose weight slower

June 16, 2014

Y

I wanted to do the weights twice a week schedule but for the fat loss guidelines it recommends 3-4days but for this schedule it's 6 days? Is this ok?

May 31, 2014

Adrian Bryant

its just "recommend" so you can make adjustments to fit your schedule as long as you get in at least 3-to-4 days of intervals

June 01, 2014

naina

Hi Adrian Bryant
first of all thank you for such a great website. I have not tried anyone of the exercise yet. My target is to achieve curvier body. I am pear shaped. Bryant can you please tell me that from what dumbbell weight should I start exercising? I am beginner, but I want to get curves in 80 days...
thank you

May 30, 2014

Adrian Bryant

answer is here but start with a weight that keeps you in the recommend rep ranges that is not too light or heavy

May 31, 2014

Tess Link

Hi, I think this is great that you're helping people! So, thank you! :)
I am 175cm and 140lbs, and 17 years old. I'm definitely not fat but I have lower belly fat and my arms are a bit big, which I don't like... My biggest body problem is that my butt is absolutely flat. And it's also sort of... square-ish? I don't really know... But it's strange to me! I am very self conscious about it. Could you please give back advice specific to my situation? I'm desperate...
Thanks either way, you've helped me as well as others a lot already. Have a nice day! :)

May 26, 2014

Adrian Bryant

the plan on this page is perfect for you to lose the little bit of belly fat you have plus get a better butt at the same time

May 27, 2014

Lo

Ive noticed you have replied to others to do their high intense cardio last. I do an HIIT program at my gym almost everyday and do the lift workouts above after. Will this halt my progress? Why is it important to do the cardio last?

May 22, 2014

Adrian Bryant

no, it will not halt progress. generally if you do an all out HIIT workout first then you'll have no energy or not feel like doing weights afterwards but also see tip #14

May 22, 2014

Lyn

Hi adrian
Im 5 ft and 138 lbs i want to get to 125 i want to lose my stomach and tone my arms legs and butt what can i do please help. Ps i dont want my butt to get smaller just lifted because its a little saggy

May 19, 2014

Adrian Bryant

the plan on this page will easily take care of that

May 21, 2014

Lyn

If i'm doing 2 sets of 8 different butt excercises, each 15 reps is that fine? When should i start to increase the sets? And by how many?

May 29, 2014

Adrian Bryant

it depends on how big you want your butt to be?

May 31, 2014

Kap

I would also like to build my calves. They can look too small in comparison to the rest of me...anything additional I should do? I definitely want to bigger butt and thigh workout that's already outlined above...
Thank you.

May 14, 2014

shannon

Hello

I am a female of 27 and I am 11 stone 9
I am curvy and my problem area is my belly due to pre pregnancy.

I want to lose around a stone but want my butt and legs to remain big and toned

Can you please tell me how many calories I should be consuming and what excercise I should be doing as much information as possible would be greatly appreciated
Thank you

May 04, 2014

Adrian Bryant

all the info you need to complete your dream is on this page

May 04, 2014

siri

Hey Adrian,

i would like to start my diet plan, what kind of fruits and vegetables we can eat before meal.

April 29, 2014

Adrian Bryant

anykind

April 29, 2014

Lisa

Hi Adrian,

I am a curvy girl and have excess fat...I'm 195 lbs 5'8 I already have the hourglass figure and workout 5-6 times a week ...What can help me achieve nice arms/back...more strength less cardio? Also will protein shakes really help me? Sn:I use 5lbs weights

April 28, 2014

Adrian Bryant

#3 & 4 is all you need for back and arms

April 29, 2014

Becca

Hello

I was wondering, I just started the twice a day program like three days ago and I was wondering, I'm 5'2", 125 now; will I at least look 105-110 in the next three months or will I look kinda the same weight I am now but with more muscle and no fat? I'm aiming for thin but toned.

I'm sorry I'm sure you get asked this a lot, haha. Thank you.

April 08, 2014

Adrian Bryant

you'll definitely be down to at least 110-to-115 in 3 months or sooner

April 09, 2014

michele

I was looking at your workouts to get firmer breast. Which one is the best to do to get great results?

April 02, 2014

adrian bryant

I only have 1 workout. do you mean which exercise is the best? if so then there really is no best exercise. they will all lead to same breast firming results

April 02, 2014

gigi

How can I fit my weight training into T25 routine if im doing it 5 days a week? Is that possible or to much?

March 26, 2014

Adrian Bryant

that depends? is your main goal to lose weight or just a few pounds

March 28, 2014

gigi

I want to tone up. I like my weight 191 for my height 5'9 but I could lose If I have to to tone up. I wanted to add me weight training to start growing my butt as well.

March 28, 2014

Adrian Bryant

in that case just add workout a,b or c here 1-2 times a week with t25

March 28, 2014

Victoria

I went to Gnc and bought protein the amplified wheybolic extreme 60... And you said to take in between 100-225 protein a day... Should I only take around 20-40 grams per sitting and not take it all at once?? And also I'm trying to lose weight in my upper body and gain more mass on my bottom.. Drinking this protein won't make me buff on top as long as I don't lift weights on my arms right or no?

March 23, 2014

Adrian Bryant

yes, take you protein in smaller servings as it would be tough to eat it all at once.

#1. you wont get buff anyways as long as your calorie intake is fine and

#2. your arms wont muscle up at all if you do now weight training for them

March 24, 2014

Meme

What do you recommend for toning butt instead of making bigger. I carry most weight in hips thighs and butt. Don't want to make bigger.

March 14, 2014

Adrian Bryant

do this

March 14, 2014

Jocelyn

What arm exercise do you suggest for a bad elbow? Years ago I tried to bench press an amount that was slightly to heavy for me, and ever since then my right elbow kind of pops and it almost feels like the joint is rubbing itself incorrectly. There isn't some but not much pain associated with it, but I feel like constantly bending it will eventually lead to damage. Does such a workout exist? lol, or is there a type of brace or support I can wear to take some of the stress off of it when attempting these workouts?

Thank you so much and amazing site

March 13, 2014

Adrian Bryant

that's something you're better off asking a doctor about but yes... using lighter weights at first along with an elbow brrace may help

March 13, 2014

tia

How many step ups can I do if im not able to make it to the gym some days? I am losing weight from doing it as well but I need to know how much time or sets to do to accomplish my dream body When doing step ups

March 06, 2014

Adrian Bryant

what is your step-up workout like?

March 07, 2014

tia

I use a high chair to step on. I step up using one leg for one minute then switch to the other side and do the same. In All i do like 15 minutes. Its challenging but soon after I will add weights. My 175 pounds is tough right now. I just want to tone my body and I read that step ups are great. I dont really know how to do it as far as sets and reps. I will add weights soon. Please help...thank u adrian

March 08, 2014

tia

Correction..I step up and step back down for one minute each leg

March 08, 2014

adrian bryant

where you're at is a good start but once the results slow down then look at 1-thru-6 here

March 10, 2014


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