Skinny Women → To Get Curves,

• Do workouts A, B & C below 1-to-2 days a week following one of these schedules
• Use the diet plan on this page to gain weight & get curves without gaining any belly fat.
• Fat Women: Just use this plan to lose enough weight to reveal your sexy curves.

Workout A

To Get a Curvier Butt, Hips & Thicker Thighs,

• Do 3-to-6 sets of 5-to-15 reps of ONE exercise from GROUP 1 & GROUP 2 1-to-2 days per week.
• Use weights heavy enough to FORCE You to do No More & No Less than 5-to-15 reps per set.
• Skip GROUP 2 if you don't want thicker thighs. GROUP 1 targets the Butt & Hips only.
• Do this workout if you don't have weights.

This Is Important…

• To get a curvier or bigger butt, hips & thighs as fast as possible, You must get stronger each time you workout by using heavier weights, doing more reps (no more than 15) and/or sets (no more than 6) because a stronger muscle is a bigger muscle.
• For example… If you did 3 sets of 10 reps using 100 pounds then in your next workout you want to do at least 4 sets, use 101 pounds and/or do 11 reps.
• Using the same amount of weight, reps and/or sets will not increase your curves because you're not getting any stronger. See 7 steps to build muscle as fast as possible to better understand why.
• Also Important: Keep a training log to track how much weight, reps & sets you did so you'll know exactly how much weight, reps & sets you'll need to do to get stronger in your next workout.
• Tip: Use 1 of these 16 fast muscle building tricks whenever you're unable to increase the weight and/or do more reps.

Group 1
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Group 2
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Workout B

To Make your Breast Look Bigger,

• Do 2-to-6 sets of 8-to-20 reps of ONE exercise from GROUP 1 & GROUP 2 1-to-2 days per week.
• Keep a training log and Only increase the weight when you can easily do more than 15-to-20 reps.
• GROUP 1 lifts, firms & perks up your breast.
• GROUP 2 helps to fix your posture to make your breast look bigger.

Once you build enough muscle to have firmer breast and better posture,

• Do Workout B 1-to-2 times every 2 weeks using the same amount of weight, reps and sets every workout to maintain your results and to prevent you from building massive chest & back muscles like guys do with progressively heavier weights, more reps and/or sets.
• Depending on how bad your posture is you may want to add these exercises to workout B.

Group 1
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Group 2
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Workout C

To Get Firmer Arms,

• Do 2-to-6 sets of 8-to-20 reps of ONE exercise from GROUP 1 & GROUP 2 1-to-2 days per week.
• Keep a training log and Only increase the weight when you can easily do more than 15-to-20 reps.
• GROUP 1 firms up the back of your arms. GROUP 2 firms up the front of your arms.

Once you build enough muscle to have firmer arms…

• Do Workout C 1-to-2 times every 2 weeks using the same amount of weight, reps and sets every workout to maintain your results and to prevent you from building big arms like guys do with progressively heavier weights, more reps and/or sets.

Group 1
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Group 2
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Use 1 of these 6 Workout Schedules

1. Four Day Cycle

• Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on day 4 & Repeat the 4 day cycle on Day 5.
• About 24 workouts a month.
• Workouts A, B & C can be done in any order.

2. Five Day Cycle

• Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on days 4 & 5. Repeat the 5 day cycle on Day 6.
• About 18 workouts a month.
• Workouts A, B & C can be done in any order.

3. Six Day Cycle

• Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on days 4, 5 & 6. Repeat the 6 day cycle on Day 7.
• About 15 workouts a month.
• Workouts A, B & C can be done in any order.

4. Seven Day Cycle

• Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on days 4-thru-7. Repeat the 7 day cycle on Day 8 or the next week.
• About 12 workouts a month.
• Workouts A, B & C can be done in any order.

5. Once a Week

• Just like the 7 day cycle but you pick any three days of the week. For example you may do Workout A on Monday, Workout B on Wednesday & Workout C on Friday.

6. Make Your Own Schedule

• Do workouts A, B & C 1-to-2 days per week taking at least 2 days off before doing the same workout again so If you did Workout A on Monday then wait until at least Thursday before doing it again.
• You can do 2 workouts on the same day. For example… You can do Workout A in the morning & Workout C in the evening.
• Save time by supersetting 2 workouts. For example… You can do Workouts B & C at the same time by first supersetting 1 exercise each from group 1 of Workout B & C and then supersetting 1 exercise each from group 2 of Workout B & C.
• Save time by doing a giant sets of ALL 3 workouts. For example… You can do Workout A, B & C all at once by doing 3-to-6 giant sets of 1 exercise each from group 1 of Workout A, B & C and then a giant set of 1 exercise each from group 2 of Workout A, B & C
• You could workout 2 times a day using any of the 6 schedules by doing part 1 of any workout in the morning and then do part 2 in the evening.
• Use this ab workout 1-to-3 days per week (on or off the same days you do Workouts A, B & C) for firmer abs.
• If all you want is JUST a bigger butt, bigger breast and/or firmer arms then ONLY DO Workout A, B and/or C
• Take at least 1 week off every 2-to-8 weeks.

Diet Plan To Get Curves

To see exactly how you need to eat to get curves,

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell me how to get curves"

Female Male

Your height:   456 7 Feet: 0 1 2 3 4 5 6 7 8 9 10 11 Inches

Your weight: pounds

     Your age: years

Activity level: Lazy - coach potato and/or have a desk job Lightly Active - YOU only exercise 1-to-3 times a week Semi-Active - YOU exercise 3-to-5 times a week Active - YOU exercise more than 5 times a week Very Active - Hard daily exercise or an Athlete

Eat -to- grams of protein & -to- calories per day to get curves

• Eat high protein foods, protein shakes like Optimum nutrition whey and/or protein bars to get enough protein for curves.
• Eating more than grams of protein will not build curves faster & Do Not eat more than calories because your goal is to turn your skinny body into a curvier, more sexier body without gaining a lot of fat.
• Use a calorie counting app to accurately track the amount of protein, calories, carbs & fats you eat.

Eat Whatever You Want as long as,

• -to- of the -to-calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories
• The rest of the calories you eat can be from any combination of carbs, more fats and/or more protein but…
• Eat more healthier foods than these bad foods to limit hunger & massive cravings which'll lead to fat gain from eating too many calories.
• Eat Whenever you want but you may have to eat at least 2-to-3 meals to realistically get all the calories & protein you need to get curves.
• Use this tool if you want to see the exact amount of carbs, protein & fats you need in your diet.
• Drink at least Ounces of water everyday.

the 4 Most Important Things to Get Curves

1. Do workouts A, B & C 1-to-2 days per week based on 1 of these schedules
2. Keep a training log and try to get a little bit stronger each time you do Workout A (read this again to see why)
3. Keep a training log for Workouts B & C and only increase the weight once you can easily do more than 15-to-20 reps.
4. Use this diet plan for more curves.

Get Curvy in Certain Areas

• Top 17 Tips for a Bigger Butt
• Make Your Breast Look 3x Bigger
• Build a Bigger Butt Without Weights

More Womanly Tips

• This Exercise Gives Women Multiple Orgasms
• 7 Makeup Tricks to Look Younger
• 49 Skin Care Tips

Try Adrian's Plan FREE For 30 Days