See full instructions for exercises to improve posture

Hi i have looked at all your exersises on getting a bigger bum just wanted to ask how long it would take to achieve my desired look

Naomi | 10.06.08 - 2:56 pm

nina-fan,

here's the diet plan you'd use to gain muscle and IT'll take some time for you to gain 30 pounds of muscle and usually when gaining that much muscle there is some fat gain because you do have to eat more calories than you need to maintain your weight to put on muscle in the first place so...

In the end when you do gain 30 pounds of muscle - you'll have to cut back on your calories and do some cardio to burn off 10-to-15 pounds of fat

Adrian Bryant | 10.05.08 - 12:10 pm

hi , i really would like to put on 30 pounds of muscles mass. how long would you think that would take??
im a female ,23 and 115 pounds, and 5'5'

nina-fan | 10.03.08 - 9:52 pm

Thank you so much for your feedback I really appreciate you!
I will probably hit you up with some questions every now and then.
Keep doing what your doing and thanks again!
God Bless

Nikki | 09.29.08 - 11:04 pm

Nikki,

Your workout plan is good because...

#1 - you got the tae-bo for fat burning which really takes off the inches and

#2 - you got 2 days a week dedicated to your priority areas and...

taking the weekends off is fine because twice a week is all you need for each bodypart anyway but if you do want to boost you weight loss...

You can add some low intensity walking on the weekends

Adrian Bryant | 09.28.08 - 7:13 pm

Hello Fitness Guru
First,I just want to commend you on the awesome amount of information that you give in your videos. Second, I am a 29 yr old female 5'1" 130 lbs. and I don't want to loose any weight. My goal is to tone my mid section maybe loose 2inches off my waist and firm up breast and glutes. On Tuesdays and Thursdays I work on breast and abs.I am also doing Tae-bo Mon, Wed and Fri and resting on the weekends. Is the weekend too long of a break for my muscles and does the workout plan seem feasiable to achieve my goal?

Nikki | 09.28.08 - 5:03 pm

Rosa,

You lose your double chin (if it's fat that is) by losing any other fat on your body and that's by going on a weight loss plan and See if this face-lift book will help and also Go to loseadoublechin.com

Adrian Bryant | 09.28.08 - 7:10 pm

how to get rid of Double Chin?

rosa | 09.27.08 - 3:06 pm

latoya.mosley,

When you say broadness - do you mean you're upper body is muscular? - if so...

You can reduce that by not working out your upper body so much to reduce the muscular broadness of your upper body

Adrian Bryant | 09.26.08 - 7:25 pm

i have a ? is there anyway for me to get rid of this broadness in my upper body.

latoya.mosley | 09.26.08 - 11:15 am

Sam,

A diet & exercise plan is what's really needed to remove overall body fat including flabby arms but YES...

You can start off using 5kg weights and then progressing to heavy weights and this will tone up or add muscle to your arms making them look better

Adrian Bryant | 09.24.08 - 8:03 pm

HI There, i wanted to know how much KG is reccommended to lose weight for flabby arms?

Is it 15Kg?

What if thats heavy for the first time, can you use about 5 then 10 or do you have to use 15? Do let me know please.

Thanks

Sam | 09.24.08 - 12:25 pm

Sha,

Do the J-Lo butt workout or the
JESsica biel butt workout if you have no hills to get the biggest butt you can

Adrian Bryant | 09.08.08 - 12:12 pm

I'm a 29 year old woman. I weigh 147 and I am 5ft. 7in tall. I am about to start your workout plan. I want a body like beyonce and I need a good diet plan to start. I don't want to lose weight and of course I want a bigger butt (as big as possible!!) What workout plan should I use and what foods do I need to eat

Sha | 09.07.08 - 6:12 pm

Joyeuse Felix,

use this plan to lose your first 35-to-50 and then use this plan to lose your last 10-to-20 pounds but before you do that...

You can go here to get motivated

Adrian Bryant | 09.08.08 - 12:09 pm

Hey Adrian,

I'm 12 yrs old,5'5 and weigh 184 -190 lbs. I have a trip to Mont Cascade in about 10 months and I need to lose 60 pounds, I also want to sculpt my arms and legs and get a 6 pack to look good in the bikini I'm going to wear.

Can you choose the BEST exercises for me to do to sculpt the worst parts of my body.

I'm trying to cut out carbs,soda,sugar and also salt in my diet.I'm going to try to have a diet that only includes protein, salad , veggies and fruits.

I would appreciate it if you would motivate me by sending emails to my email adress:nereahf@yahoo.ca .

How long will I have to be on this regimen to lose 60 pounds ?

Are the exercises I'm going to do involve equipment beacause I only have dumbells ?

How many days a week will I have to exercise?

HHow can I reward myself when I'm done with this ?

Thanx

Joyeuse Felix | 09.07.08 - 4:00 pm

KINSHASA,

Yes - All the body sculpting exercises here are examples of target training

Adrian Bryant | 09.04.08 - 10:36 am

IS THERE A SUCH THING AS TARGET TRAINING OR SPOT TRAINING? ALSO IHAVE NOTICED THAT THROUGHT OUT THE DAY MY MUSCLES SEEM TO "JUMP" LIKE YOUR EYE WOULD. WHAT IS HAPPENING? IS THIS BECAUSE I'VE BEEN WORKING OUT?

KINSHASA | 09.03.08 - 3:30 pm

Nolee,

You're supposed to go thru the routine at least 2-to-4 times anyway before you do your ONE interval workout so YES... you can do the fst weight loss workout 2x in the morning & evening

Adrian Bryant | 09.02.08 - 7:57 am

Can I follow your weightloss workout #1 2x in the morning and 2x @ night?

How much weight will I lose ?

Nolee | 08.31.08 - 4:03 pm

Nolee,

Your afternoon workout is TOO MUCH and You can do this workout instead or...

Not do the 100 squats, 100 crunches Do one of the ab exercises here instead, Kelly Ripas Alphabet Workout, and 25 Hand over Head strech and...

Go here to lose weight without counting calories

Adrian Bryant | 08.25.08 - 8:16 am

Hey Adrian,

I'm going to show you my exercise plan can you tell me if it's O.K.

Morning: 15 pilates moves 10 reps each.

Afternoon:
100 squats
100 crunches
Weight Loss Workout#1
Hula Hoop 10 mins 3x a day
Kelly Ripas Alphabet Workout
25 Hand over Head strech

While I'm on this workout I'm also on your weight loss diet.

It's Nolee again I tried the BMI calculator.I was 50 pounds over. How can I lose 52 pounds without counting calories.
My ideal weight is supposed to be 132.

Nolee | 08.23.08 - 12:29 pm

aradhana,

Here's some excersise advice on getting firmer butt,hip and hip excersise

Adrian Bryant | 08.22.08 - 8:07 am

can i get some excersise advice on getting firmer butt,hip and hip excersise

aradhana | 08.21.08 - 6:47 pm

NoLee,

Here's How Jennifer Love Hewitt Lost 18 Pounds in 10 Weeks

Adrian Bryant | 08.22.08 - 8:06 am

Hey Adrian,

I know this sounds weird but my butt is huge and I want it to be ver small beacause I'm a very curvy girl.

Can you also give me the diet and exercise Jennifer Love Hewitt did to lose weight(If you can)

Thanx

Nolee | 08.21.08 - 1:53 pm

Kismet,

It seems to me that you have everything all ready!

I would just not start the Angela bassett or the J-LO workout until you've conquered your 20 pound weight loss goal and you can throw out the 500 situps a day (waste of time)

Adrian Bryant | 08.19.08 - 9:32 am

Hello Adrian ,


I was hoping that you could help me out with making a workout plan to possible lose 15-20 lbs in 3 weeks...also with that I'm hoping to obtain an hourglass figure. I'm 5'7 200lbs...my measurements are 36c-38-44. as i stated above i do plan to lose weight first....so speaking as though the weight loss worked i would like my mesurements to be somewhere around 34-28-40. Hoping for a small miracle i know. Big legs run in my family so i'm not to worried about getting to skinny. My only past experience of weight loss was when i joined the military and i dont ever want to get that skinny again.....135 ...i went from a size 9 to a size 4(to skinny to me). Currently in a size 14 in jeans and i'm actually okay with it...just trying to get under 200lbs with and coke bottle figure...lol.

The cardio workout ii have planned is:
Mon.-Fri.=> 20 min. of each in AM
walking on treadmill incline at 10
running on treadmill @6mph
biking
stairclimbing machine

=>20 min. each @ lunch
elliptical trainer
rowing machine
walking on treadmill incline at 10
running on tradmill @6mph
=>2 HipHop Abs Workouts after work.

And at least 500 sit-ups a day.
I also plan on doing the diet that i found online here...6 Things You Must Do To Lose 20 pounds in 3 - 4 Weeks. And the Jennifer Lopez butt workout plan, and Get sculpted arms like Angela Basset.
I know that i might be trying to do too much but if u could help i would appricate it.
Thank You

Adrian,

Sorry i forgot to write my restricted foods list which is =>

========= No=======
Breads
pasta
potatoes
corn
sugar
starches
soda
sweets

and no food after 8 pm

Kismet | 08.17.08 - 4:02 pm

Lillia,

Look at the best way to lose weight fast

Adrian Bryant | 08.14.08 - 7:49 pm

I need HELP Adrian.I'm 12 years old and I weigh 184 lbs. I'm 41-50 pounds overweight and I need to lose about 60-70 pounds by next years January , How can I do that?

I do pilates 4x a week and 2x a day.I also have an issue of having too much protein in my pee.

Can you provide me with a diet that doesn't have alot of protein and that I don't have to count calories in !!

The very fat parts of my body are my stomach ,thighs ,legs and my whole arm !!

Can you answer ASAP !!

Lillia | 08.13.08 - 6:42 pm

Lola Love,

I myself have never tried pilates but the movements will help you get a leaner body and depending on your fitness level....

You may be able to do it up to 5 times a week but with anything you may want to start off 2x a week

Adrian Bryant | 08.11.08 - 5:48 pm

I don't know if you know about pilates but people say that it gives you a longer leaner and fit body.

But i'm confused , how many times a week should I do it and for how long will take for me to get that lean , long and fit body ?

PS: I'm on one of your diets ,And it really works I lost 50 lbs.

Lola Love | 08.11.08 - 3:11 pm

ria,

Have you seen these breast exercises

Adrian Bryant | 08.11.08 - 5:47 pm

hi my name iz ria . i was going thru ur web page n found it helpfull.i wanted u to guide me with few exericse which can be done at hme to get larger n fuller looking breast . my breast size is 38 b but it doesnt look like one . i have another doubt if i have a slimmer waist line will it make my breast look big plz help . thank you

ria  | 08.11.08 - 3:29 am

ERIKA,

See ab exercises here

See lower body exercises here


See upper body / back exercises here

Adrian Bryant | 08.11.08 - 5:45 pm

Hi, I want to know how to build my cabs, back, abs and lower body. I love to workout so I don't mine doing hard excersise the only problem is I dont have that much time, so I need and effective short workout.

ERIKA | 08.10.08 - 4:43 pm

Ana,

Try some of the butt exercises here

Adrian Bryant | 08.09.08 - 6:57 am

Hello. I recently lost 20 lbs through diet and exercise. I am happy with the results, but I lost a lot of my butt in the process, I want my butt back, any ideas? I used to have a nice round , but fat rear-end. I just want it back toned or not. I also want to keep my small waist.

Thanks

Ana | 08.07.08 - 10:33 pm

Allie

Here's answers to all your questions...

I don't want to count calories to help me . Can I do pilates and go on a Veggie and Protein diet only?

You can but this won't help you accomplish your goals in 2 weeks and Go here to lose weight without counting calories but... You have to patient and not expect REAL DRAMATIC 2 week weight loss!

I want to have Miley Cyrus's arms and legs and also stomach .How can I do that ?? Doing certain body sculpting exercises will help but you should focus mainly on weight loss first

Adrian Bryant | 08.07.08 - 6:43 pm

Hey Adrian ,
I need help to get in shape before school !!!!! And there's only a couple of weeks left.

I don't want to count calories to help me . Can I do pilates and go on a Veggie and Protein diet only ?

I want to have Miley Cyrus's arms and legs and also stomach .How can I do that ??

I also want to lose all the arm, stomach, belly,thighs and leg flubber off of my body to fit into smaller clothes !!

I'm and X-tra Large in all the clothes I wear and I want to go down to wearing small and I want to be a size Zero.

I'm 12 and I'm too big for my age, I weigh 186 pounds and I'm 5 foot 5.

Please answer all my questions. And answer them ASAP !!!!!!!

Allie | 08.07.08 - 6:27 pm

Melody,

Do 3-to-4 sets of 8 reps no more than 2x a week

Adrian Bryant | 08.07.08 - 6:36 pm

How many sets and reps of these posture exercises should be done, it wasnt mentioned anywhere sorry. Oh ya and how many times per week. (btw Im only interested in the first 2 exercises)

Melody | 08.06.08 - 3:48 pm

Lola,

It's better for you to do this diet plan here for a month and pick from all these weight loss foods while on the diet

Adrian Bryant | 08.05.08 - 8:58 pm

Can I eat Protein and Veggies only for one month with apple sauce and almonds? Will my weight go down.I weigh 184 lbs and I'm 5'5. With no other foods are included.Can it be a safe diet I can go on to get in shape before school.These foods are ristricted : Pasta,Bread and Desserts . Is that o.k.
Answer ASAP !!!!!

Lola | 08.05.08 - 8:46 pm

Can I do Pilates for weight loss ? If I do it for 3x a day and 3 days a week and for 3 weeks,will I get good results. Or should I do something else ?

Moesha  | 08.04.08 - 7:22 pm

Mesha,

Go here to get rid of tummy fat and Use some of the butt exercises or butt & thigh workouts here for a curvy backside

Adrian Bryant | 07.31.08 - 8:19 pm

Hey Adrian,

I left you a message yesterday and I cant find where I left it. So here we go again. I am 182lbs, 5'8 with small legs NO HIPS NO BUTT and a thick stomach and back. My hips and waist are the same so I have no curve.The only thing I do got goin on is a cute face and a 40DD chest.I am basically a apple shape.I hate this because when I where a dress there is no curvature going.Im trying to get wider hips smaller waist and back bigger thighs and a Great Ass.(HaHa no SERIOUSLY... Please help and Im a sister I guess the booty goddess passed my by..Need your Help..Thanks a million!!!!

Mesha | 07.30.08 - 8:31 pm

Joy,

The main thing you need to do to get a body like selena gomez is to lose weight so...

Focus on doing this weight loss plan here and here's quick tip>>> When you use that weight loss plan - Pick "LazY" as your activity level to help speed up weight loss and...

Losing weight is the main thing you need to do to get slimmer arms & legs but You can go here for full body toning exercises

Adrian Bryant | 07.30.08 - 8:14 am

I have to go to IPOP in about 2 weeks. my arms and legs are really big and I really want them to slim down and be skinny.I'm 12 years old and I weigh 184 lbs ( i know that's alot !) could you also help me slim up and lose weight !

Ps:I also want to have a body similar to Selena Gomez!

Sorry to interupt again. But I am 184lbs but I want to be 105lbs by christmas.

Thanx

Joy | 07.29.08 - 11:20 am

Lolz,

I can't make any promises for 2 days but Yes-

You can jorge cruises 12 second sequence for your arms and...

You can do the thigh exercises here for your legs - just pick about 2-to-3 of those exercises and use lighter weights for 2 sets of 12-to-20 reps

Adrian Bryant | 07.25.08 - 4:55 pm

I'm going to an audition in 2 days.and i need skinny arms and legs how can i do that?Can i follow jorge cruises 12 second sequence for my arms? and wat can i do for my legs?
answer asap

Lolz | 07.25.08 - 12:11 pm

singh_ruchimala,

At your weight & height - you already look good but since you want absolute perfection...

Go here to lift breast and Go here for lower abs

Adrian Bryant | 07.23.08 - 6:21 pm

hi i'm 126 lbs(57 kg) and my height is 5'6" and i had developed flabs on lower abdomen, saggy breast after i had delivered my baby i want to get rid off it and also my thighs and legs are thin what should i do to get a perfect figure

singh_ruchimala  | 07.23.08 - 9:31 am

Caramel_kisses,

Read how to lose belly fat to lose fat so your abs and other muscles can show

Browse thru these butt exercises

Try this for firmer breast

Adrian Bryant | 07.18.08 - 11:50 am

I'm 180lbs. with my measurements being 38DD-34-48. I'm porportioned. I know I'm an hourglass figure. I was wanting your advice on what workouts I should do. I want a slimmer waist, add a few inches to my butt, and firm my breast. I don't want to lose too much 10-20lbs atleast. I know I use to lift weights and I still find myself lifting weights like at work, etc. So, I believe that's why I weigh so much. With muscle under fat. Also, what do I need to do to lose the fat and show the muscle?

Caramel_kisses | 07.18.08 - 7:18 am

April,

Do this emergency weight loss plan here to lose weight as fast as possible in 6 weeks before seeing your family in Iraq and then...

Do his permanent weight loss plan here to maintain &/or keep losing weight and...

Thank you for the sacrifice you're making for this country

Adrian Bryant | 07.17.08 - 10:40 am

hi this is my last resort. I am in the US Army i am deployed be for i deploy i got married. but the big thing is i got hurt and did no PT for 5mo or so i gained 52 lbs i have been working out but i still need to loss 36 lbs i go on R&R from Iraq in Sep to see both sides of my new fam and frineds. can you help me what can i do to loss 36lb be for then. PLEACE HELP
FAT WIFE

april | 07.17.08 - 8:13 am

Tina,

Go here for a bigger butt

Go here for stomach & love handles & when you go there - look at the first 3 links on the left

Adrian bryant | 07.04.08 - 7:00 pm

Hi,

I am 21, 5'9", and 170. Due to an injury, I haven't worked out in over a year and I want to get back into the habit.

I have an hourglass shape, and would like to tone up my entire body/lose a few lbs/eccentuate my curves.

My stomach/love handles are my problem spot. I also have a big, round butt which I love, and want to know how to make it bigger/rounder/firmer etc. My bf is def a big booty man.

Since I just found this site, I'm not sure where to start when it comes to finding all the exercises I need. Thanks for your help.

Tina | 07.04.08 - 3:30 pm

First of all 50 pounds in 2 months is not a reasonable goal but here's a plan that may help you lose 50 pounds by 2009.

Step 1 - Do this plan here for losing 50 pounds and stay on it for 2-to-3 months or until Aug-Sept and then...

Step 2 - Do this more advanced weight loss plan here and stay on it for 2 months and then...

Step 3 - Do this fast weight loss plan here during Dec. and...

Only eat these foods here:

Adrian bryant | 07.02.08 - 10:33 pm

School's coming up soon. So I'm not spending my time losing weight for summer , cause that is just a waste of time.
I need to lose about 50 pounds from now until September 7th when school starts.But I also need exercises that will slim up the inside of my upper leg where most of the flab is covering.My triceps and also my biceps.And also my jelly belly.

I want those areas to be as skinny as they can ,like super,super skinny with no fat covering them at all !!
I also need a personal eating plan from you , because I'm not sure what to eat and when to eat ,and I also need a personal exercise plan from you to tone up my fat areas and also help me lose weight effectively.
Please help me look anorexic before school. LOL ! I don't want people laughing at me again , and if this works I'll send you in pictures and make you proud.
A.K.A I'm 12 yrs old , 5 foot 5 and 185 pounds.
Thanx

nereahf| 07.02.08 - 7:55 pm

Brooklyne,

Your best bet is to... do this diet here while doing this workout plan here

Adrian Bryant | 06.29.08 - 10:48 am

I'm 12 yrs,5 foot 5 and 184. How can I lose 20lbs in 2 weeks!!

Brooklyne |   06.27.08 - 6:58 pm

Jocellyne,

Even though you hate diets i still suggest you follow this easy plan here: and...

Go here for exercises to help lose tricep flab , Pick 2-to-3 exercises here and do 8-to-12 reps to help lose leg fat and Do this workout plan here to help lose belly fat

Adrian Bryant | 06.29.08 - 10:47 am

I'm having a pool party in 1 week and I want to lose tricep flab , leg fat and belly fat to look good in my bathing suit.And I hate diets , which exercises can I do. How many figs should I eat everyday so I can lose 10 pounds!!

Jocellyne |   06.27.08 - 6:50 pm

amberprieur,

Sorry about the overload of info - but that's what happens when I try to please everyone but to help you feel less overwhelmed...

Do the best way to lose weight fast plan here for a basic and easy intro to weight loss and...

Feel free to always contact whenever you need weight loss help

Adrian bryant | 06.26.08 - 8:39 pm

Ok I just found your site vie Youtube and got so excited I printed every page/link on your site. Now I'm totally overwhelmed. 1.) I do not have a computer at home so I cannot watch your videos while I work out...couldn't you make printable pages with a start position and a finish position? 2.) I started by watching your Lose 50lbs video and was going to follow that but now I am overloaded with exercises and information and I wouldn't know where to start....I am 5'5", 175lbs., 1 1/2 yr post baby, 25, and try to work out ATLEAST 5 days a week 3.) After reviewing your calculator, I am not sure how to tell how many grams of whatever it was besides calories we were supposed to be keeping track of in fresh non-prepackaged foods

I was hoping you'd just move in for a few months but I'm guessing that's not going to happen, I need a structured regimine or I just feel like I'm drowning.....


HELP! PLEASE!

amberprieur | 06.26.08 - 2:40 pm

Nicole,

No - the stomach exercises will not make you lose your butt?

Only diet & exercise and/or butt exercises help do that

Adrian Bryant | 06.10.08 - 6:43 pm

Will the stomach exercises make me lose my butt?

Nicole | 06.10.08 - 1:57 pm

Anonymous,

have you seen this flat stomach routine here

Adrian bryant | 06.09.08 - 4:42 pm

Hey i'm about 125 and 5'3" and I recently stopped running track and noticed my body was softer and more womanly which i like but i still want to maintain my flat stomach and waitline without it being rock hard are there any good exercises for that?

Anonymous | 06.09.08 - 2:27 pm |

Mary Jane,

Don't fatten yourself up!

You can probably stop the bike riding for now or too much cardio since i think you're pretty much satisfied with your body weight wise so...

I would focus more on doing body sculpting exercises while increasing your protein intake.

go here For an idea of how to eat to gain lean muscle while losing some fat

Contact me if you need any more help

Adrian bryant | 06.09.08 - 7:31 am

Hey there!

First off, you're awesome.

I'm a young'n, 18 years old, and already in good shape. For my height, 5'0, I weight about 100lbs. I only wish that my butt and breasts were bigger. My question is, what should my diet be like? Are there any foods I should be eating more of to fatten me up? Should I even be attempting to fatten myself up? I just want to be sure I'm doing everything I can to accomplish this goal.

Also, I just got a bike and I love riding it, but I noticed you advised against such excercises whilst in the process of sculpting the figure. I like to ride it a lot, maybe two hours every other day. What now?

Thanks for your time :D

Mary Jane | 06.09.08 - 1:47 am

vani,

NO - you don't have to do all 58 exercises everyday but please...
See how to get a perfect body (steps 2-to-7 for a plan on how many times to do certain exercises

Adrian bryant | 06.03.08 - 9:26 am

Hi Adrian,
Basically for the lower abs and the butt, thigh and hip exercises.

In order to get toned all around is it necessary to do ALL the types of exercises (eg. like abs, arms, thighs etc.) as you have given in '58 easy body sculpting exercises & workout routines any woman can do at home to get an hourglass figure' everyday and what would be the frequency in terms of no. of sets, repetitions.

Do these exercises have to e combined with any workouts?


Thanks in advance for all this information.

vani | 06.03.08 - 1:25 am

vani,

Which exercises do you want to know about for frequency of sets & reps

Adrian Bryant | 06.02.08 - 8:55 pm

Hi,

Your exercises are great! Thanks a lot!!
I just want to know what is the frequency of doing these exercises? Can all of them be done everyday?

vani | 06.02.08 - 10:15 am

TALA,

Here's the plan to help with losing last 10 pounds

Adrian Bryant | 05.24.08 - 1:29 pm

thanks adrian for your advice!

Thanks agen! xx

TALA |   | 05.20.08 - 3:06 pm | #

TALA,

First of all - you don't look that bad at all and here's a brief toning plan (with some links) that'll help you with the areas you're concerned about.

For your "flabby arms" which ARE NOT FLABBY by the way! may just need to some muscle tightening to get a look that's satifactory to you and you can do this by...

Doing this arm workout routine here every Monday & THursday and you should ee a difference in your arms after 15-to-30 days

For your belly - you just have to lose a little fat and you'll see results faster by strenghting your TVA muscles so.. Do this exercise everyday as many times as you can and you'll see good results within 5 days and from the pics you sent me...

Your inner thighs ARE NOT FAT and your CALVES ARE NOT BIG! and they look fine (a little above average actually!) so...

I'm puzzled as to why you think you have fatty thighs & big thighs but doing the 20 pounds in 4 weeks plan may help you with those areas some and...

At 139 pounds and from seeing those pics you've sent me -you're already at an ideal weight (you just have a few problem areas "according to you" which i don't think you have many problem areas) - but being 139 pounds - you should expect to lose only 5-to-10 extra pounds in 30 days with this plan and...

Your morning iterval exercise plan is fine - you may want to also do the same workout in the evenings to lose more weight and only do this workout 4-to-5 times a week and...

I currently workout on a plan called "How to lose your last 10 pounds in 40 days" that should be done by the end of this week that'll probably help you achieve the overall look you want and if you give me your email - I can send you the link to it when it's ready

I think this'll work for you and I apologize for not being able to write out a more detailed plan for you but you have to understand - I have many other people asking the same things you ask and I use links to same me time so I help more people.

Adrian Bryant | 05.20.08 - 12:32 pm

hiya. I weigh 139 lbs and im an 19 year old female. im goin on holiday to barcelona in exactly 30 days and want to change the way my body looks for this. i have flabby arms..big belly (im apple shaped)..fat inner thighs and big calves also. can you give me a brief plan of what I should do in terms of toning every day. Please please Adrian..i beg u..dont send me links. I have read through everything but would feel better by any suggestions you give me. I need ur help really badly. Please take just a few moments to write me a brief plan involving the whole week. I am fine with having to excercie every day as well. i am currently running for 40mins in the morning (interval weight loss such as 1min running and 1min walking- also coz im so unfit! ) because I know that to get a flatter stomach you also need overall fat loss. As well as this, I am following your 'lose 20lbs in 3-4 weeks' plan. how much do you think I can lose by then? Please help Adrian. thank you ( I have sent you an attachment for a rough idea – please make sure its not public if possible.thank you again..take care

TALA |   05.20.08 - 7:28 am

I just wanted to comment on how helpful this website is! Thank you so much!!!!

schauna |   05.20.08 - 6:23 am

Rachael

Look at this intermediate butt plan to help you build a bigger butt - It'll tell you how many sets, reps and times per week to do the exercises

Adrian Bryant | 05.16.08 - 10:06 pm

Your site has great info. How often would you need to do the exercises?

I have been looking for exercises to make my butt bigger. I was beginning to think I was the only person with a flat butt.

Rachael Norman |   05.16.08 - 7:25 pm

Annie K,

You really can't target an area weight loss wise - you just have to lose weight all over but... Go here and look at the "8 breast firming" exercises and the workout routines for toning up flabby arms for exercises that target chest & shoulders

Adrian bryant | 05.16.08 - 7:36 am

Hi Adrian,

I wanted to lose weight on my upper half of the body ie from my shoulders to chest. Suggest me some exercises which can be done at home.

Annie K |   | 05.16.08 - 1:33 am

theresa,

Yes - working out to lose weight (see NowLos.com) and These body sculpting exercises will all help you get a smaller waist

Adrian bryant | 05.11.08 - 10:33 am

hello,
I am 5 foot 7 142 pounds my measurements are 38 33 and 38 and i am 14 years old. i look average weight cuz i am tall but i feel fat. would i have health problems? i would love to lose about 5 inches off my waist. my bust and hips don't bother me .will they get smaller if i start working out to get a smaller waist. thanks

theresa |   05.10.08 - 7:59 pm

laxi jan,

All you need is about 1-to-2 exercises for each problem area to see results

adrian bryant |05.03.08 - 1:44 pm

hi adrian..im confused..may seem like a stupid question,but am i only meant to choose one exercise from each problem area??(in the 52 sculpting exercises)

laxi jan |   05.03.08 - 12:34 pm

kelly,

Please look at 52 easy body sculpting exercises & workout routines any woman can do at home to get an hourglass figure


adrian bryant | 04.25.08 - 1:57 pm

im 17 years old i wiegh 132lbs, im 5'9 im not fat im not to skin i do have a nice body but it's not the kind of body i like i will like to have a hourglass shape! and is there a good exercise on that? if you know please e-mail me at kelly_green_eyes_16@yahoo.com
THX...)

kelly |   | 04.25.08 - 1:46 pm

Charlotte,

These love handle exercises will help but... you also need to burn off your love handles with diet & exercise (see FREE diet & exercise plans at NowLoss.com) and...

You can also make you waist look smaller by toning up your back and shoulder muscles

adrian bryant | 04.17.08 - 1:39 pm

I have been doing an awesome combination of these exercises 4 days a week plus 5-6 days cardio, for almost two weeks and have already noticed lots of change i hope to send another comment in 4 more weeks thanks this sight is like having a personal trainer and i don't have to go to the gym.

Bobbie |   04.17.08 - 10:42 am

Do you know of any excercise I can do for a smaller waist? Im short waisted and want a look of a waist.

Thanks Charlotte   | 04.17.08 - 12:14 am | #

michelle,

try out this free weight loss exercise program or...
try these many other weight loss exercise programs

Adrian Bryant | 04.13.08 - 5:22 pm

im 15 years old and im 5"6, i wiegh 220lbs, and i need to lose 48lbs in 9weeks, i already have an eating plan which is very healthy and my mums been helping me with it, i just need a good exercise plan because im not a big fan of exercising, please help

michelle | 04.13.08 - 5:09 am

Lauren,

have you looked thru the leg and hip exercises here?

Adrian Bryant | 04.11.08 - 12:24 am

First off, I just want to say THANK YOU! I love your website! Your demonstrations and advice are very helpful.

But I am wondering is there anything I can do to make my hips a little more fuller looking without making them any smaller?

Lauren |  04.10.08 - 11:58 pm

You can reduce your breast without surgery by losing total body fat by going to NowLoss.com and...

I'll do some research to see if they're any other special techniques for reducing brest size without surgery.

Adrian Bryant | 04.10.08 - 11:13 pm

I have big breast and wish to reduce them. How can I go about doing that with out surgery?

Anonymous |  04.10.08 - 10:34 pm

rimroll_6,

Go here for facial toning exercises

Try all the back exercises here

Adrian Bryant | 04.09.08 - 9:55 am

tried few of your exercises..they are great!!

i feel i have an hour glass figure..but my upper body is broader..i have a flab on the top of my back..it looks more curvier than it should be. can u suggest some exercises to tone it up??
also few exercises to shape the face..the places below the jaw bone and beneath the chin..

rrimroll_6 | 04.08.08 - 10:59 pm

Hi. I recently came across your videos at nowloss.com. I am so impressed! Your explanation and demonstration of the exercises is awesome. Thanks for providing a valuable tool for women out here trying to get that hourglass shape!

shae | | 01.12.08 - 5:00 pm |