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 ▲

Show All 37 Fat Loss Workouts

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

Click Pics for Exercise Tips

3. Get Bigger Breast by…Back To Top ▲

Chest Exercises
Click Pics for Exercise Tips

Back Exercises
Click Pics for Exercise Tips

Please note: Your breast will not get bigger but the chest exercises will give you a natural breast lift and the back workout will perfect your posture to Make your breast look 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…

5. Get Firmer Arms by…Back To Top ▲

Part 1
Click Pics for Exercise Tips

Part 2
Click Pics for Exercise Tips

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

  1. Get a Flat Stomach by eating 1200-to-1800 calories, at least 100 grams of protein per day & do 1 of these fat loss workouts 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, butt bridges or kneeling squats for 3-to-6 sets of 5-to-15 reps 1-to-2 days per week .
  3. Get Bigger Breast by doing ONE of these chest & back exercises for 2-to-6 sets of 8-to-20 reps 1-to-3 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-3 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… modeling 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 schedules 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…

More Tips

Back to Top

1-35 of 1187 Comments

I mean breast reduction excercises are not mentioned..!!
That was my doubt

June 04, 2017


Heyyyy..!!! I'm 5 foot vegetarian with 148 pounds (Indian)
I'm under psychiatric medication(depression)for 4 years due to which my appetite increased ( I guess)
Now I wanna get into shape
Plz help me
I wanna

What HIIT should I do??

I'm Planning to do intermittent fast of 16 hrs

Thank you. Adrian ..!!!

I wanna get fit and healthy as soon as possible

June 02, 2017

Adrian Bryant

everything you is laid out on this very page. let me know if you need more help

June 03, 2017

Lean Muscle Mass on Low Cal Diet?

I am age 16, my height is around 5'3, and i weigh 150 lbs. For my age, body type, and height, i am overweight. I should be around 120-130lbs. But i want to know if it is possible to build lean muscle mass on a low calorie diet if i consume a good amount of protein each day. For example, I could eat around 1000 to 1200 calories while getting around 80 to 100 g of protein, while intermittent fasting and drinking a gallon of water a day to help with fat loss and water weight. Along with alternating cardio and stregnth training everyday, is it possible for me to build muscle with a plan such as this, while still cutting body fat?

June 02, 2017

Adrian Bryant


June 03, 2017


Hi Adrian,

I am 5'3 and weigh about 170 lbs. I want to loose 70 lbs as quickly as possible (in about 3-4 months), which work out & meal plan do you suggest? I tried working out at the gym mostly doing cardio but I don't know what I am doing wrong. It has been 2 months and I've lost only 3 lbs. I am vegetarian and have hypothyroidism.

May 18, 2017


I lost 27 lbs on my own. I'm at 168-171. I'm 5'6 and I'm wondering what is a healthy weight range? I like the way I look, but I still need to tone my arms and my belly (I had 4 kids) so I'm still big in that area. My legs are in shape and all muscle. I'm thinking if I try toning at this point that I'll lose some more weight and inches to get the look i want. I'm planning on following the flat belly bigger butt workout. What do you think? Well this help me get into shape finally.

May 10, 2017

Adrian Bryant

yes that plan will but the look you're going for will be mostly acheived thru fat loss

May 11, 2017


any of these help with "cottage cheese" thighs without increasing the mass of them? looking to tighten and tone not just increase butt and breast size- not that i mind keeping these curves attracting my mans attention. but i would like to know its benefiting that area as well...anyway. taking a trip that requires a bathing suit in short thighs are scared, so am i.

May 10, 2017

Adrian Bryant

then the plan on this page will give you what you want - bigger butt/slimmer thighs etc.

May 10, 2017



What diet should I follow to get a nice toned perky butt not all muscle but with a lil jiggle I still have a just a lil fat in the tummy area that I'm working on in the midst maybe 2 or 3 pounds that's it will the keto diet work for my goals or should I be focusing on higher fat and less carbs and protein plz help the exercises is no problem just need a micro plan thanks a lot

May 04, 2017

Adrian Bryant

what is your current weight and height

May 05, 2017


141 5"5

May 08, 2017

Adrian Bryant

any diet that keeps your calories low enough to burn fat will work and the keto diet will do that for you or the diet plan on this page

May 09, 2017


Ok so to eat at a deficit would I have to lift heavy to keep a nice toned glutes cause I notice when eating low calories you can lose your glutes.

May 09, 2017

Adrian Bryant

you're not losing butt muscle on a diet deficit. you are losing some fat around your hip area making it seem like that.

you can offset this by doing a butt workout while dieting

May 10, 2017



What exercises would you suggest to make hips wider I guess u can call it side booty also

May 03, 2017

Adrian Bryant

side booty but the stuff in step 2 will help also

May 04, 2017


I don't see how butt bridges can work the side but I just heard that side lifts, side lunges, and the hip abductor machine works I'm hearing different things I don't want to do the wrong thing.

May 04, 2017

Adrian Bryant

hip abductor targets it more but the bridges target all butt muscles

May 05, 2017



I am following this plan for a perfect body. I am a beginner in terms of working out regularly. I am 20 years old, 5'7, and I weigh 188 pounds. I do 6 fat loss workouts/3 days a week.

I start off by doing weights and then I move on to fat loss workout. I do not warm up before doing weights, is that okay? Also, should I do the 90 second ab workout or as of now should I leave abs out because my stomach still has fat? Also, are 6 fat loss workouts okay per week? Or would I need to increase in order to lose weight? My goal is to be 150 pounds by August without losing my curves.

Thank You :)

May 01, 2017


Just to clarify,

I workout three days a week. So per each workout day I do 2 fat loss workouts. which makes 6 fat loss workouts in 1 week.


May 01, 2017

Adrian Bryant

1. as you go heavier on the weights you may need to warmup but no... it is not required but its better to warmup for safety

2. you can do ab workouts but realize that losing fat with step 1 is what makes your stomach flat

3. see rule #1 & 6 about soing SIX workouts per week

May 02, 2017


Hi I'm a 30 year old female, I'm 5 foot 5 and 110 pounds. Always been on the skinny side. Which one of the 9 schedules above should I follow to get a bigger but, thighs and bigger looking breasts, and a smaller waist?

April 25, 2017

Adrian Bryant

use the schedule that best fits your current lifestlye

April 26, 2017


I'm trying to get a tiny waiSt and big bum. I've been following your plan for a month and not seeing many results. I am also breast-feeding, and wondering if I need to up my protein and/or calorie intake? I eat a little over 100 g of protein every day..also I can't hip thrust much weight at this pointime, only 40 lbs could that have some ting to so with lack of gains also.

April 21, 2017

Adrian Bryant

1. are you losing any bodyfat/weight? are you eating the right amount of calories also

2. with the 40 pounds how many reps are you doing?

April 21, 2017


Yes I am trying to lose weight..due to hectic lifestyle haven't had much luck but I know I will once I take it more seriously. I haven't been counting calories but I would guess around 2000. and with the 40 lbs, last I did was 5 set's of 8 reps, not very much I know. I am limited in weights, only have 60 lbs and I know I need more than that..thanks for all your help!!

April 22, 2017

Adrian Bryant

1. track your cals more carefully

2. do workout C if you are limited in weights

April 23, 2017



I am so inspired by your videos. I have completed a Bachelor's degree in Kinesiology and yet I still struggle with my own body. I have a pear shaped body. My thighs and butt are thicker compared to my upper body.
Due to studying since the past 4 years, I have become so lazy. I sit A LOT and I know its so bad, but everything mostly requires sitting. My height is 5'9 and I currently weigh 195 lbs. I love my curves and the fact that my body has a natural curve, however, my abdomen protrudes out and my butt is all fat. I want a toned and firm body, however, I want my butt to be big and I mean big. I also desire a thin waistline. Currently, I am working on my diet. I am doing intermittent fasting, drinking 2 litres of water, and I tend to eat 2-3 meals a day. My caloric intake is most likely between 1500- 1800. I am a vegetarian so my diet consists of less protein.

Please suggest the best plan for me. Also would the daily exercise schedule be better for me? I tend to get bored of workouts...


April 18, 2017

Adrian Bryant

the plan on this page is what you need and you can simply skip steps 3-thru-5 or even easier just do this plan here to get a flat tummy and bigger butt.

You do need to get more protein in your diet

April 19, 2017



so I used myfitness pal and I came across consuming btw 1600-1800 cals. 353 grams of carbs; 45 grams of fat; 61 grams of protein; 1,018 mg sodium, and 83 grams of sugar. So I plan on drinking 2-3 protein shakes that contain 27 grams of protein per shake.

I have lost weight through diet in the past and I was consuming less than 1200 cals. I ended up gaining the weight back when I started eating more again. Due to that my arms sagged and I accumulated upper back fat.

Are my carb, protein, fat proportions okay? With this amount will I be able to lose belly fat? Also, is 82 grams of sugar okay? Or is it too much. I consume 3 fruits so that is where most of the sugar comes from.

Thank You!

April 19, 2017

Adrian Bryant

see step 1. you need at least 100 grams of protein.

for weight loss see this to answer your question about carbs and fats

April 20, 2017

Incorrect please try again Created by Adrian Bryant

Many People (like these here) have used 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 en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2013