To get a body that'll make other women jealous & Make married men want to have an affair with you…

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

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-2 days per week.

4. Get firmer arms & belly by…

Doing the Arm & Ab workouts on this page 1-to-2 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…

RIGHT NOW or even starting tomorrow…

Before you start doing those 5 things to get a perfect body in 90 days…

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 ▲

Part 1
Click on photos to see how to do exercise

Part 2
Click on photos to see how to do exercise

Bigger Breast Workout Guidelines


Arm WorkoutBack To Top ▲

  1. Do 2-to-6 sets of 6-to-15 reps of ONE of the exercises from Part 1 that will firm up the back of your arms and then…
  2. Do 2-to-6 sets of 6-to-15 reps of ONE of the exercises from Part 2 that will firm up the front of your arms 1-to-2 days a week.

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-15 reps 1-to-3 days per week

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…

 


1-50 of 631 Comments
victoria

hello please which is the best scheme to follow to get the most rapid result it's an emergency i need results in about a month. i am not that big and i love to workout as well so be sure i can carry out the workout. i am trying to reduce my mid section from 37 to 29 or less and get bigger bum.

May 17, 2013

Michelle

Is there any way I can target weigh to add to my breasts? The exercise won't help me much because there is barely anything to lift or tone up. Are there certain foods that I should eat to gain weight in my breasts? I don't want to avoid fat gaining foods because I'm afraid ill lose fat in my breasts. Also, will the exercise make them smaller at all?

Im also wondering about the butt exercise. Could it possibly take away most of the fat and tone it, but because all the fat is gone it would make it look flatter? How exactly does the exercise make it look (rounder, give it a lift, add more altogether, etc)
Thanks for taking the time to read this!

May 13, 2013

Adrian Bryant

your butt will get bigger by adding more sexy muscle to it with these exercises.

for the breast this may help

May 13, 2013

Tina

Hi Adrian,
I've been following your plan for over 2 weeks doing about 20 minutes walking on treadmill 3-4x a week, eat about 1350-1400 calories a day, drinking protein shake, taking CLA. I'm one of those people who just need to lose the last 10 lbs which happens to be all in my belly. I'm 33, mother of 2, 5'3, weigh 128. I've lost 5 lbs in the past 3 weeks, yet my waist seems to never lose inches. I hate my jelly tummy. Am I doing something wrong? Will I ever see changes in my waistline? Thank you so much for all you do to help us women feel better about ourselves.

May 11, 2013

Adrian Bryant

you're doing nothing wrong although you'll want to amp up the workout program a bit. I dont know which of my plans you are doing but maintain your current calorie intake or maybe a little less and do this workout but remember...

with only 5 pounds left it may take 3-to-5+ weeks to lose it

May 11, 2013

Tina

Thank you so much!
I'm actually doing the permanent weight loss plan to lose last 10 lbs. Workout 20-40 minutes, although i ussually only have time for 20 minutes 3-4x a week. I was just hoping to see a faster change in my stomach. I'm just afraid that even after losing that last 10 lbs, i'll still have that my same waist size which is my trouble area. Btw, my waist size is 34 but wants to get it to 30 so i just need to lose 4 inches. My BMI is 22.8 if that help. But yes, i will workout harder, cut some more calories and see what happens. Thanks again for your help!

May 12, 2013

Iasha

Hi,
I'm a mother of 3. Right now I weigh 230lbs and I'm 5'4. For the past week I've been going to the gym 4 times a week doing 30-40 mins. Of cardo and I try to do weight training 3 times a week. I have a very hard time keeping up with the weight training because of the muscle pain, the pain just makes me not want to keep up with the weights. Most of my weight is in the stomach, hip, thigh and butt area. I measured my hips they are 53in wide and my stomach is 43in. I also get bloated a lot and have poor circulation in my left ankle, so I retain a lot of water and my left ankle is ALWAYS swollen. I do suffer with edema. I really need help with being put on a workout schedule. And how to deal with the muscle pain so I can do more weight training. If you can help me I promise to do what ever you say.

May 11, 2013

Adrian Bryant

it seems to me like your main focus should be fat loss so in that case Use any 1 of the permanent weight loss plans here but for muscle pain is just soreness, regular muscle fatigue or is the kind of pain where you feel an injury is about to happen?

May 12, 2013

Sophie

I am 176 cm tall and weigh 79kg and have the measurements of 35,36,39 but have NO toned areas of my body at all! How many calories should I eat and what exercise should I do to tone and not bulk? Thank you so much, I love your website!

May 08, 2013

Adrian Bryant

all of your questions are answered by doing the plan on this page to get the results you want

May 08, 2013

Ashley

hey Adrian i'm 18 5,0 128 pounds and i plan to start this during the summer which would be the best meal plan for me i only have about 3-5 pound to lose then i plan to gain muscle and a little weight on my lower body i just have to get my stomach right first

May 06, 2013

Adrian Bryant

this plan would be fine

May 06, 2013

monroe

i want a bigger butt and thicker thighs in 3 months, what the best way to make this happen?
im 14 and 5'5

May 04, 2013

haj

when you say eat 100 to 150 gr of protein you mean eating 100 to 150 gr of tuna or scalops or how many grams there is in this protein food i wish you inderstand what i wanna say

May 04, 2013

Adrian Bryant

100-150 grams total combined from any source protein

May 04, 2013

Adrienne

Hi Adrian,

My name is Adrienne as well, I wanted to know how can I Lose weight from my waist on up and still keep my butt and thighs the same size. Every time I try to do squats and excerise I end up losing weight all over making my thighs and butt smaller. Please help!!!

May 02, 2013

Adrian Bryant

the plan on this page will make you lose weight while keeping or enhancing the curves you have

May 04, 2013

Patricia

Do you have this workout on DVD

May 02, 2013

Adrian Bryant

not the 5 steps but all of the fat loss workouts are on a free DVD that I give out

May 04, 2013

devika

hey adrian i m 5 and 65kg and 25years old..and i realy want to loss around 15 kg....mainly frm my stamuch arms and breast....could i go down 15 kg before july.????

May 01, 2013

Adrian Bryant

are you 5 foot tall?

May 04, 2013

CJ

Hi, Adrian. My name is CJ. I'm 18 , 5'4, and weight 145 lbs.
I'm hoping to lose 20-25 lbs ASAP, like, beginning tomorrow (4/30) or on Wednesday, to like the ends of June. The thing is, while I lose weight, I don't want my chest nor my booty&thighs to slim down as much either. The main parts I want to work on are my arms, my tummy, my lower back, and my calf muscles. do you know what a good plan for me would be? also, i do not want to try the fasting. Thank you. <3

April 29, 2013

Adrian Bryant

the plan on this page is what you need

April 29, 2013

CJ

Are you suuuuuuuuuure? I mean, you can't specify it a little ? Pleaaase?

April 29, 2013

Adrian Bryant

I thought I did. quite simply if you follow the 5 steps laid out in great detail you will get the body you want

April 30, 2013

Leslie

Hi Adrian,
My goals are to tone my entire body, flatten my stomach/flanks and build a bigger butt, however, I do not need/want larger breasts. So if I were to use one of the sample workouts here, (the first one for instance) what could I substitute for the days which call for the "Breast Workout"? Perhaps, an additional Fat Loss workout?

Thanks!

April 28, 2013

Adrian Bryant

you can take that day off OR do another fat loss workout

April 28, 2013

Leslie

Thanks Adrian! :)

April 29, 2013

Name*

Hi,
Can i make the schedule for 2 days a week (day one butt and arms) ,(day 2 Abs and breast) sundays and tuesdays
My main goal is to firm my whole body, bigger breasts and flatter ABs
I'm 160 cm tall and 57 kg .

April 26, 2013

Adrian Bryant

yes, you can do that

April 28, 2013

cw

hi i am 20 yrs old 5.5 new mom to a 4mnth old and i now weigh 171 pound and pre baby weight 145 . i am a former athlete so i have a very hard work ethic. im trying to to lose around 25 pounds and tone up by mid july most of my weight is in my thighs and butt i have a nice size round behind but i would like it to be a little bigger toned and lifted and for my thighs to be a tad smaller and toned also my stomach has went back down to just about normal size but there is the extra fat that makes it have a little plump and jiggle so i would like to have a flatter toned stomach by mid july also and last my arms are not toned and have the post pregnancy flabby arms and also have gotten bigger so i would like them to be more toned smaller feminine arms. any suggestions

April 26, 2013

Adrian Bryant

my main suggestion is to simply start the plan on this page to everything and more of what you want

April 26, 2013

cw

ok so i have a few other questions i really want my stomach to get back the toned and flat look it had so if i do 3 to 4 sets of 50 reps of the lower ab hip thrust exercise every other day will that tone and flatten my stomach bu mid july or is that to much?

also how often should i do the thigh the butt and thigh workout to actually see results by mid july

April 27, 2013

cw

OR should i wait until i get the fat off my stomach and then start doing the toning exercises

April 27, 2013

Adrian Bryant

doing 50 reps of ab exercises do very little to flatten the belly. stick to the plan and see this and do all the toning workouts 1-2 times per week

April 28, 2013

sarah

how many calories do you think ill burn in a 20 minute ski slope workout?

April 23, 2013

Adrian Bryant

up to 600+ an hour

April 24, 2013

Miifavoritegal

I wanted to know following ur plan can I get a bigger butt if I also take creatine before workouts thank u so much

April 23, 2013

Adrian Bryant

it will give you a bigger butt and there is no need for creatine

April 24, 2013

sh

Hi. I just found your website and it reminds me of trainer I used to work out with - many years ago! Question. How do I tighten, tone, and lift my butt - but I don't want it any bigger! Also how do I tone up thighs (all over) without having them be "thick". My quads get big quick. I like the inner thigh exercises but I guess I didn't see outer? Thanks so much. I love the 10 minute workouts. You seem very kind!

April 23, 2013

Adrian Bryant

you'll need this plan here or you can use a plan like brazilian butt lift just for toning

April 23, 2013

Kristen

Hey Adrian,
I am trying to build a bigger butt, but I can not do the smith machine or just regular barbell squats. It just hurts. Is there a way to make this not hurt my shoulder or better yet, Do you have have any really effective butt exercises that aren't smith machine squats or weighted squats?

April 22, 2013

Adrian Bryant

go here for a bigger butt without squats

April 23, 2013

Lada

i am 5'3 and 315 lbs, before i passed 215, like when i was 150-215 lbs (at my thinnest i was 138), i had a nice, high big butt and chest (have a bigger chest, but it has streak marks now, but the butt is not as nice as it was before). my goal is to lose 100 lbs, and then once i reach that goal, set another goal. if i follow the 5 steps and the schedule provided here, how long will it take to see results, or will i ever see results, and be doomed to a saggy, shapeless body?

April 22, 2013

Adrian Bryant

I'm certain you will see results every 2-to-4 weeks with but you can surely expect to lose weight faster at first at your high weight but I highly recommend you Use any 1 of the permanent weight loss plans here to focus more on weight loss first

April 23, 2013

J

Hi Adrian, my name is J. I'm 175lbs, 5'4 and looking to lose about 20lbs minimum by August. My breast are already really large and i just want them to be a little "perkier", and i'm looking to not only lose fat and get toned and especially lose belly fat and arm fat. I just purchased a gym membership but sad to say my activity level is that of a couch potato. What do you suggest I do?

April 18, 2013

Adrian Bryant

I suggest you do the plan on this page or at the very least do #1, #3 & #5 on this page

April 19, 2013

Stacey

Hi Adrian!
Im really appreciating you advice.
I did my 'butt day' and my biggest challenge was the 'time between' sets.

1. You suggest to wait upto 5 minutes between sets. I waited about 3-4 minutes. My question is that I read in other fitness sites that you should wait 60-90 seconds if you want to build muscle, between sets but then I also read that it takes upto 3 minutes for your body to restore ATP to make your next set stronger... So which is better? Shorter or longer time between sets?

2. I found myself getting restless while I waited for my next set and wanted to do other workouts or stretch. I was afraid I'm mess with my 'rest' time though so I just sat. What are some things I can do between sets?

Thank you

April 17, 2013


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