5 Steps To Get A Perfect Body

Susan's transformation on the Perfect Body plan
  1. Get a Flat Stomach
  2. Get a Bigger, Curvier & Firmer Butt

    3. Do #1 & #2 if all you want to do is lose weight, get a flat stomach & a bigger butt at the same time.

  3. Get Perfect Breast
  4. Get a Perfect Mid-Section
  5. Get Perfect Arms

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Adrian's Fat Loss Plan

To Get a Flat Stomach,

Eat 100+ grams of protein per day.

Optional: Combine your 1200-to-1800 calorie diet with intermittent fasting and/or use a fat burner to lose fat faster.

Target Belly Fat


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Adrian's Fat Loss Plan

Optional: Do Adrian Bryant's workouts at least 2 days a week to burn 48% more belly fat. Here's 2 of the 79 workouts from Adrian's Fat Loss Plan

To Get a Bigger Butt,

Do ONE of the 3 exercises below for 6-to-12 sets of 6-to-20 reps 1-to-2 days per week.

Weighted Hip Thrust
Weighted Butt Bridge
Kneeling Squat

A Stronger Butt is a Bigger Butt so,

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Adrian's Fat Loss Plan

To Get Perfect Breast,

2 Things

  1. Firm up your chest. Do 2-to-6 sets of 8-to-20 reps of ONE of the chest exercises below 1-to-3 days per week. This naturally makes your breast 'LOOK' bigger.
  2. Fix your posture. Poor posture makes your breast look smaller → 16 Exercises For Better Posture

Chest Exercises

Breast Lift at Home
Bench Press
Flyes

To get firmer breast… Don't use heavier weights each workout like you do for a bigger butt.

Use the same weight each workout while only doing more reps (no more than 20). Use heavier weight ONLY when 12-to-20+ reps becomes TOO EASY.

Get a Perfect Mid-Section by,

Doing ONE of 3 workouts below 1-to-6 times a day, 1-to-3 days per week.

3-min Flat Belly Workout
60-sec Ab Workout
7-min Ab Workout

These workouts create a natural girdle around your waist. They tighten up the muscles in your mid-section to make your stomach flatter but… You still need STEP 1 to burn belly fat to truly get a flat stomach.

If you had a C-section or Diastasis Recti,

5. Get Perfect Arms by,

Doing 2-to-6 supersets of 8-to-20 reps of Any type of Triceps Extension and Any type of Bicep Curl 1-to-3 days per week.

Any type of Triceps Extension
Any type of Bicep Curl

To get firmer (NOT BIGGER) arms… Don't use heavier weights each workout like you do for a bigger butt.

Use the same weight each workout while only doing more reps (no more than 20). Use heavier weight ONLY when 12-to-20+ reps becomes TOO EASY.

Your Perfect Schedule

See More Sample Schedules

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,

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Adrian's Fat Loss Plan