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 NowLoss.com

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 NowLoss.com

I'm a fitness trainer so I was never fat at all but I came to NowLoss.com 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

NowLoss.com 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!

waistline

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 nowloss.com 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 1131 Comments
Sophiaa

I'm 13, I weigh 230lbs, and I'm 5'6
I was wondering if there's any specific one of your systems you'd recommend?
I'd really like to have a bigger butt, but less thigh fat. I also would like to flatten my stomach quite a bit. I'm a vegetarian and I currently eat about 800-900 calories per day and I do squats, run, and sit-ups. But nothing's really working. I have a big event in March, and I'd like to look a little bit fitter by then. Thank's in advance c:.

January 17, 2017

Adrian Bryant

are you able to follow the plan on this page?

January 18, 2017

Mya

Typo im 163 pounds

January 15, 2017

Mya

Im 54 136 pounds. I can it all in my tummy skinny butt and no butt how can i fix
Thanks

January 15, 2017

Adrian Bryant

with the plan on this page. did you need help with one of the 5 steps?

January 15, 2017

Michelle

I am 5'4 189 pounds mostly muscle. I have fat mostly around my stomach, butt. I weight train but noticed i gained weight. I feel the same and my clothes fit. I want to lean out and keep my butt and hourglass shape. Should I focus on cardio with light weights? Please help.

January 14, 2017

Adrian Bryant

no, sounds like you're doing the right thing already. the muscle you gained makes you look slimmer b/c it takes up less space than fat

January 15, 2017

Name*

I want to loose 10-15 pounds of stomach fat but I already kind of have a butt, but I want to lift it and I want it to get bigger. I also have hips and thighs. I don't want to loose my butt, hips and thighs when I loose weight. I also read that if you lift weights on a certain area then you will burn fat off that area and I don't want to loose the butt that I have. I want to do hip thrusts and other butt exercises with weights to make it bigger but I'm scared that I will loose my butt. Can you help me so that I can get a bigger butt with the butt I have and loose belly fat at the same time?

January 06, 2017

Adrian Bryant

see this but the weights you do for the butt will increase the size of your butt. fat loss only really occurs from being more active (cardio, HIIT) and diet

January 07, 2017

Name*

For loosing stomach fat, I was thinking about using a stair climber machine since I heard that they can help with your butt too. Will stair climber machine really help me loose belly fat?

January 07, 2017

Adrian Bryant

yes, it will help you lose fat all over

January 08, 2017

Tegan

Hi I'm 14 and I'm 5'4, I weigh in at 140lbs but I want to get down to around 110lbs by March 2017... Do you have any tips on how to be to that quickly?

December 17, 2016

Adrian Bryant

any of these plans will do that - just pick the best one suited for you

December 18, 2016

Teja

Hi Adrian,
Im Tejaswini,5.3 height and age of 24 weighing 225 pounds.Im playing 30 mins of badminton and 15 mins of walking.I want to lose weight for my sisters wedding on jan 14 2017.please tell me what should i do to get in shape.

December 14, 2016

Mary

Hi Adrian! I'm 5'6 and 140 pounds.. trying to lose 20 pounds. I've been eating once a day for about a week now but the weight isn't going off as fast as I want it to. Some times not at all. I also do tummy workouts 2/3 times a week. What can I do?

December 13, 2016

Adrian Bryant

you should be losing weight ALONE off of just eating 1 meal but how mnay caloris in that 1 meal

December 14, 2016

Mary

It varies. Sometimes a fruit salad. Most times a portion of rice, gravy and chicken with water. Then that's it.

December 16, 2016

Adrian Bryant

yes but can you give me an idea of how many cals is that?

December 17, 2016

Mary

No more than 1,500

December 18, 2016

Adrian Bryant

at less than 1500 and your weight the weight should be coming off weekly so triple check your calorie counts and how are you tracking the calories.

also are you doing this

December 18, 2016

Shanae

Hi Adrian,
Thanks for all the awesome information. I just started your plan and intermittent fasting. I have already lost 4 pounds in 1 week.If i follow the butt workout structure (reps, sets, heavier weights) on the hip abduction machine will it make my hips bigger?

December 12, 2016

Adrian Bryant

yes but on the abduction machine use lighter weights for 8-to-25 reps

December 13, 2016

Kathy

Hello,

I've been doing some butt workouts for about 5 weeks now my butt was out of shape before but now it's small and getting round. What do I have to do to make it round and big? It seems like I'm on the right track tho because of the roundness forming but it's still small need to make it appear bigger.

Thx

November 06, 2016

Jen

Hi, I'm looking to start doing some type of hiit cardio and weight training, I have exercise bands and a good stationary bike, but I have a very bad left knee that makes loud cracking noise when I straighten it , chrondomalacia patella is what they say it is. What workouts can I do with this knee? Should I just wrap the knee and go for it?

November 05, 2016

Adrian Bryant

use these options

November 06, 2016

Leiah

I'm 16-year-old girl and I'm currently losing weight (on a 1500 calorie diet) and eating more protein and fiber (but not as much as you said.) I was 177 last I checked (2-3 weeks ago) and I'm trying to flatten my stomach and enhance the butt and curve I already have (I have curves and a really prominent hourglass shape but it's covered by some fat) and firm my chest and arms (extra fat.) I do jazz & hip hop dance for 2 hours every Tues. 45 min stretch/strengthening class on Wed. and ballet (barre & center) for 1.5 hours on Thurs. Is there anything I should do to get myself to lose weight faster? I would like to get a flat stomach and get to 120 pounds (I'm not sure what my goal should be cause I'm 16 and 5'6") sometime by March 2017. What workout plan should I follow?

October 30, 2016

Adrian Bryant

you're already dooing the right things to lose ewight as fast as possible. the only other tip I these workout ruleswould add is

October 31, 2016

Kathy

Hello,

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

Kathy

139 5'3

October 17, 2016

Jalisa

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,

Jalisa

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


Incorrect please try again
NowLoss.com Created by Adrian Bryant

Many People (like these here) have used NowLoss.com to Look Better Naked.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 38 Million views!

Contact Adrian

NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com