95 day weight loss workout plan

How to use this free weight loss workout program…

This is a 95 day weight loss workout program where you go thru 7 phases burning more calories & losing more weight as you move from phase-to-phase & Here's how the 7 weight loss phases are broken up…

You can see above that both the workout time & the intensity level of your workout activities will vary as you move from one phase to another so you can easily lose more weight and…

All of the phases on this weight loss program last for 15 days except for phase 1 which last only 5 days and…

This is how you use the workout log…

To help you keep track of the number of minutes you workout and the type of activities you do in each phase, a workout log is included with each phase of the workout program and…

For the logs included with phases 1-thru-3 & 6 all you have to do is write down the activity you did and how many minutes you spent doing the activity -- See the example below…

In phases 4, 5, & 7 you have to write down 2 workout activities along with the 2 times you spent doing the 2 workout activities -- See the example below…

To do weight loss workouts with weights…

You'll notice a muscle icon on the workout log pages where you keep track of your workout activities & time. Beside these icons is a number telling you how many times you need to do *JUST 1 of the 6 workouts with weights below in that 5 day period…

Fill in the circles in the rows on the workout log pages to help you keep track of the number of times you did ANY ONE of the 6 workouts with weights above. See the example below…

Phase 1

The goal of PHASE 1 is to basically get you started doing some simple physical activities to lose weight.

Phase 2

Now it's time for you to start walking a little faster, playing a little harder or maybe even getting out of the house more by going to parties where dancing is involved!

Phase 3

 Get ready to burn more calories & lose more weight in PHASE 3! This may be your first real challenge on this program but remember the easiest way to lose weight on this program is to pick only the workout activities you like doing.

Phase 4

In PHASE 4 you do two back-to-back workouts so…

Phase 5

In PHASE 5 you will also do 2 workouts but instead of doing your workouts back-to-back like you did in phase 4… In PHASE 5 the workouts are done at different times during the day so…

Phase 6

This may be a tough phase for you but hang in there. Once you see the results you'll know that all the hard work was worth it. Let the thought of losing weight help motivate you while doing your workout activities!

Phase 7

In PHASE 7 you do 2 workouts that are done at different times during the day just like in PHASE 5 but in PHASE 7 both activities have to be done at a moderate or high intensity only just like in PHASE 6.

Use ONE of the 2 diets below while doing this weight loss workout…

  1. The NowLoss Diet: Lose Weight Eating Whatever You Like
    The perfect diet for beginners who can't resist salty, sugary & fatty foods but still want to lose weight.
  2. 5 Rules To Lose Weight Fast Without Counting Calories
    Use this plan if you hate counting calories or simply don't have the time to do so.

If you're having trouble losing weight…

NowLoss.com Created by Adrian Bryant

Adrian Bryant NowLoss.com

Leave a Comment

1-60 of 475 Comments

I’m on phase 2, and it has helped me so much. I’m thinking ahead to when I get done with phase 7, do I start over at phase 1 and continue until I reach my goal weight, or continue doing phase 7 over and over til I hit my goal weight? Either way I am so ready to do this!!

March 15, 2019

Adrian Bryant

switch to the more intense plans after phase 7

March 15, 2019


I would like to lose as much weight as possible for my daughters wedding next year. I weigh 279 and I have until July 2019 to lose as much as possible. What program to do suggest?

September 28, 2018

Adrian Bryant

starting here is good but move on to this workout once this gets too easy

September 28, 2018


I'm 5'6" - currently about 155lbs, struggling to build muslce & lose 20-25lbs by my February wedding (sooner if possible!) I drink tons of water, I eat a salad with grilled chicken just about every day for lunch (olive oil/vinegar dressing), I drink protein/meal replacement shakes for breakfast, watch my portions at dinner (& limit carbs where I can..) and try my hardest not to snack on anything after 7pm. I also recently started lifting some weights and doing light cardio about 2-3x per week - but I can't shake a single pound! Please give me some tips as to how to speed up the process or tell me what I'm doing wrong??

July 26, 2018


Hi Adrian,

I weight 191 lbs and I am 5'1
I would like to lose 50 lbs
I am not big on drinking water, actually I hardly ever do.
Please help me get on the road to a better health.

May 31, 2018

Adrian Bryant

start here to find the best plan for you

May 31, 2018


Hi, Im Pam. I am 27 years old, 350 lbs, and just found out im border line diabetic like 6.4 glucose boderline and 6.5 is diabetic. I want to be healthier period anyway but I dont know where to start and Im a single parent of a princess and work all day long. I feel like there just isnt enough hours in the day to do anything. But I will take any suggestions because i just can not become diabetic

May 17, 2018

Marie Williams

I am a 54 year old female. I have a 40hr a week job as a nutritionist assistant, mostly pushing a food cart. I would love to be 122 by the end of July. I now weigh 180. I do very little walking or other exercise beyond that. I do have some body resistance workout equipment and some dvds0.0. I must not be eating the best correct foods, but I do not get any extra platefuls.What can you do to let me help myself to lose these almost 60 pounds ?

April 15, 2018

Adrian Bryant

would want something more intense than the workout on this page

April 16, 2018


Weight loss really need some kind of help to make the process more faster and better I do help go this and you definitely get some help if not then you get experience

April 03, 2018

Elexie Gonzalez

Hello, I am 199.6 pounds and 5'2 and I am almost 15 and want to lose weight before I get fitted for my quinceneara dress, what can I do??

March 12, 2018


Hi Adrian,
I'm 24, 5'2, female, and weigh 175 lbs. I'll be getting married in August or September. We haven't set a date. My fiance is leaving for army bct on the feb 20th. I want to lose 40 pounds (though I worry that I'll look too thin at 135). I want to be confident and happy in my new life. I just can't stay focused and motivated. I have scoliosis which causes back and knee pain but I'll push through it if it means my man's jaw hits the floor when he comes home. Please help me out.

February 02, 2018

Adrian Bryant

use this 2 step guide to find the best plan for you

February 02, 2018


Hi im a 15 year old female and Weigh 179(maybe more) and I'm 5'4 and i want to loose 20lbs.Do you think It's safe for me to do this workout.Thank you

February 01, 2018

Adrian Bryant

you mean the plan outlined on this page? yes its okay

February 02, 2018


Hi Adrian,
Thank you for your generosity of of service! I am grateful. I have gained 30 pounds since rheumatoid arthritis became very severe; prior I walked 6 miles a day. Most is on my stomach back and arms, a little on the rest. I can’t walk, really. I am allergic to dairy for the whey shakes but right now eat mostly fruits and veggies, little protein. I would be grateful for your advice. I miss the rhythm of walking.
Thank you kindly!

January 30, 2018

Adrian Bryant

so what about bikes or ellipticals thats no impact?

January 30, 2018

David Gray

I’m 5,11 and weigh 239 what should I do to lose weight a little quicker.

January 13, 2018

Adrian Bryant

go here and see the best for you but if you're out of shape the plan on this page is best for you

January 14, 2018


i have a little more than 60 days to lose 30 ibs. Im a 16 yr old girl, my weight is 190 and im 5'8. What can i do?

December 12, 2017

Adrian Bryant

u can do this

December 13, 2017


Hey Adrian boo! listen, your workout is awesome hun. I do the 30 min F-BEING FAT LOL! workout and you are so encouraging I do that twice a week and run 1 day out the wk too. I was 208lbs I lost 18lbs I now weight 188lbs and seem to be stuck I want to loose, no I need to loos "feel me" 43 more lbs.... I do water fast 1 or twice every 2nd or third month for about a week with vitamins things to help detox and cleanse my body??? I seem to be stuck at 188LBS I seem to have some stress...I am trying to eliminate Im very active person women I play basketball.... I mean when I can I just (ANY SUGGESTIONS) please inbox me or let me know. You are THEE BEST COACH!!!!

December 03, 2017


I mean I lost 20lbs....

December 03, 2017


Hi Adrian
Thanks fir sharing this multi-million life change with all. What phase(s) di you recommend fir injured person's? (Healing from broken arm). Yes I do understand that you are not the doctor!

December 02, 2017

Adrian Bryant

phase 1 of course

December 02, 2017


What has been or do you expect the average weight loss total at the end of 95 day plan?

November 19, 2017

Adrian Bryant

its all based on how overweight you are before you start

November 21, 2017

Abdullah Khan

Hello Adrian
I am 43 year old man having 98 KG weight and height is 5-6".
I am patient of gout arthritis (pain in both foots joints) so can't run fast (but walk slowly), jumping jack (when try then start pain in my foot, ankles, knee and hip joints) or any other intensive workout. So please suggest to me how to reduce weight and what is better workout for me.

November 02, 2017


Hi I am a 36 year old female weighing about 340. I am 5'6 and extremely desperate to loose at least 50 lbs. I am not good at dieting since I am a horrible picky eater. Please help I am really desperate.

October 18, 2017


Hi Adrian

I want to lose 30 pounds in 60 days.
Can you please tell me which plan to follow.
Thank you

September 23, 2017

Adrian Bryant

what is your weight and height b/c that will determine how fast you'll lose weight

September 24, 2017


Hi i am 27 years old and have 2 monthd old baby. O had c section. I am breast feeding my baby i am not sure how much calories i need in a day to lose weight. I put on too much weight during my pregnancy. My height is 5.3 and current weight is 169lbd.Pre pregnacy weight was 127 lbs. I already started work out at home form last 2 weeks but there is no change in my weight. Help me out with weight loss, deit and excersie.

August 29, 2017



I am 38, 5’9”, 212LBs and have a back injury that requires surgery. I’m avoiding the surgery due to the risks being greater than good. What can I do to get some good exercise? I truly Am truly limited to about a mile of walking.


July 13, 2017


Hi, thank you for this plan, i am 5'6" and 230 lbs have to lose 100lbs by next year, i have very bad knees its really hard for me to job or even walk faster, swimming hasnt been great for me, and i dont hv no money to go to a gym where i could do eliptical and all,
Please guide me , i have come here with a deep hope that i could lose weight.

July 11, 2017


Hi Adrian i m 25 years old... my height is 5.2"... and my weight is 160lbs... My wedding is on september 10 ... please help to loose weight...

July 06, 2017


Hi, i am 27 years old and a mom of 4 month old baby.My baby is on ebf and i m 70 kg.I want to lose weight and my desired weight weight is 53 kg. Can u tell me how i lose weight without getting low milk supply and i also want diet plan.Thankyou

June 22, 2017

Adrian Bryant

you'll need to consult your doctor about that

June 22, 2017

Upset Me

Hi Adrian,

Please Help me ... I'm 194 Lbs and a 5'7 female.. I want to lose weight in 3 months.. atleast to 140-145 Lbs.. I also have hypothyroid .. PLEASE HELP me... Wat do I do.. I'm too upset and depressed

May 25, 2017


What if you do step 7 everyday?

March 19, 2017

Adrian Bryant

you will lose weight faster but you are ready for 1 of these plans

March 20, 2017


Hi. I am a male that is the age of 21 and height of 5'5 and weight 215 pounds. My target goal would be to reach 160 pounds (if possible?)
I'll work very hard just need your advice/tips of what diet I can do and what physical activity I need to be doing.

February 16, 2017

Adrian Bryant

either use this plan on this page or any of the plans here

February 16, 2017


Hi Adrian,

I'm 21, 5'4 and I need to lose 100 pounds. (I currently weigh around 235)
I'm insulin resistant with PCOS.
I prefer workouts that don't require going to the gym since I don't have enough free time to do that.
I hope you can help.
Thank you.

February 13, 2017


Do you take any rest days on this program or is it just 95 days straight?

December 29, 2016

Adrian Bryant

not exactly but if you do the requirements of each phase early then you can take rest days

December 30, 2016

Amit kumar

I am 29 and my body weight is 85 kg and height is 5 11

Need to loose lot of fat at my stomach rest all look ok but my waist is actually troubling a lot

Please share some plan so that I can reduce lot of fat innext two three month
Ready for any diet and workout plan

Plz plz plz help

December 19, 2016

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