5 Steps To Get A Perfect Body

Susan's transformation on the Perfect Body plan

Get a Flat Stomach
Get a Bigger, Curvier & Firmer Butt

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

Get Perfect Breast
Get a Perfect Mid-Section
Get Perfect Arms

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Adrian's Fat Loss Plan

Your Perfect Body Schedule
Women Who Got a Perfect Body Doing This
More Ways to Look Perfect

To Get a Flat Stomach,

Eat 1200-to-1800 calories per day of anything you want whenever you want. See why it doesn't matter WHAT you eat but,
Eat more of these foods to lose weight all over & get a flat stomach faster.
Use 1 of these tools to track your calories or… Use this plan to lose weight without counting calories.

Eat 100+ grams of protein per day.

You need protein to build a bigger butt. More protein also burns fat faster (see why)
Only use protein supplements if you have a hard time getting enough protein → 91 High Protein Foods

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,

Try to Use heavier weights the next workout and/or,
Do more reps (no more than 20) with the same weight in the next workout and/or,
Do more sets (no more than 12) the next workout.

Do Workout C here to get a bigger butt without weights.
Do Workout B here if you want To get thicker thighs and a bigger butt

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Adrian's Fat Loss Plan

To Get Perfect Breast,

2 Things

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.
Fix your posture. Poor posture makes your breast look smaller → 16 Exercises For Better Posture

Chest Exercises

Breast Lift at Home

Push-ups

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

Monday & Thursday: Bigger Butt Workout followed by 20-to-40 min fat loss workout
Tuesday & Friday: Perfect Breast & Perfect Arm workout
Wednesday & Sunday: Perfect Mid-section Workout
Sunday: REST or light 15-to-90 minute weight loss activity

See More Sample Schedules

1. Daily schedule

Monday: Butt Workout
Tuesday: 20-to-40 min fat loss workout
Wednesday: Breast Workout
Thursday: 20-to-40 min fat loss workout
Friday: Arm & Ab Workout
Saturday: 20-to-40 min fat loss workout
Sunday: REST or light 15-to-90 minute weight loss activity

2. Three times a week schedule

Monday: Butt Workout followed by 20-to-40 min fat loss workout
Tuesday: REST or light 15-to-90 minute weight loss activity
Wednesday: Breast Workout followed by 20-to-40 min fat loss workout
Thursday: REST or light 15-to-90 minute weight loss activity
Friday: Arm & Ab Workout followed by 20-to-40 min fat loss workout
Saturday: REST or light 15-to-90 minute weight loss activity
Sunday: REST or light 15-to-90 minute weight loss activity

3. Two times per day schedule

Monday Morning: Butt Workout followed by 20-to-40 min fat loss workout
Monday Evening: 20-to-40 min fat loss workout
Tuesday: REST or light 15-to-90 minute weight loss activity
Wednesday Morning: Breast Workout
Wednesday Evening: 20-to-40 min fat loss workout
Thursday: REST or light 15-to-90 minute weight loss activity
Friday Morning: Arm workout
Friday Evening: Ab Workout
Saturday Morning: 20-to-40 min fat loss workout
Saturday Evening: 20-to-40 min fat loss workout
Sunday: REST or light 15-to-90 minute weight loss activity

4. Weights twice a week schedule

Monday & Thursday: Butt Workout followed by 20-to-40 min fat loss workout
Tuesday & Friday: Breast Workout followed by 20-to-40 min fat loss workout
Wednesday & Saturday: Arm & Ab Workout followed by 20-to-40 min fat loss workout
Sunday: REST or light 15-to-90 minute weight loss activity

5. Weights twice a week & twice a Day schedule

Monday & Thursday Morning: Butt Workout followed by 20-to-40 min fat loss workout
Monday & Thursday Evening: 20-to-40 min fat loss workout
Tuesday & Friday Morning: Breast Workout followed by 20-to-40 min fat loss workout
Tuesday & Friday Evening: 20-to-40 min fat loss workout
Wednesday & Saturday Morning: Arm Workout followed by 20-to-40 min fat loss workout
Wednesday & Saturday Evening: 20-to-40 min fat loss workout
Sunday: REST or light 15-to-90 minute weight loss activity

6. Basic Schedule #1

Sunday: REST or light 15-to-90 minute weight loss activity
Monday Morning: Butt Workout followed by 20-to-40 min fat loss workout
Monday Evening: 20-to-40 min fat loss workout
Tuesday: REST or light 15-to-90 minute weight loss activity
Wednesday Morning: Breast Workout
Wednesday Evening: 20-to-40 min fat loss workout
Thursday: REST or light 15-to-90 minute weight loss activity
Friday Morning: Arm workout followed by 20-to-40 min fat loss workout
Friday Evening: Ab Workout followed by 20-to-40 min fat loss workout
Saturday: REST or light 15-to-90 minute weight loss activity

7. Basic Schedule #2

Sunday: REST or light 15-to-90 minute weight loss activity
Monday: Butt Workout & Ab Workout followed by 20-to-40 min fat loss workout
Tuesday: REST or light 15-to-90 minute weight loss activity
Wednesday: Breast Workout followed by 20-to-40 min fat loss workout
Thursday: REST or light 15-to-90 minute weight loss activity
Friday: Arm workout & Ab Workout followed by 20-to-40 min fat loss workout
Saturday: 20-to-40 min fat loss workout

8. Basic Schedule #3

Sunday: Ab Workout followed by 20-to-40 min fat loss workout
Monday Morning: Butt Workout
Monday Evening: Breast Workout
Tuesday: REST or light 15-to-90 minute weight loss activity
Wednesday Morning: 20-to-40 min fat loss workout
Wednesday Evening: 20-to-40 min fat loss workout
Thursday: REST or light 15-to-90 minute weight loss activity
Friday Morning: Arm workout followed by 20-to-40 min fat loss workout
Friday Evening: Ab Workout followed by 20-to-40 min fat loss workout
Saturday: REST or light 15-to-90 minute weight loss activity

9. Make Your Own Schedule But Remember,

Optional: Do a 20-to-40 minute fat loss workout 2-to-4 days a week 1-to-2 times per day.
Do the Butt Workout 1-to-2 days per week.
Do the Perfect Breast, Perfect Arm and Perfect Ab Workouts 1-to-3 days per week.

Women Who Did This
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I'm now 123 Pounds!

Hi you are awesome by the way.

I love how you have been a god send! I was 195 when I started your program, I'm now 123 & I'm starting to notice a lot more muscle tone and I can feel my glutes getting stronger and harder!Anna Trevino

I Got Back Into Modeling!

Hello Adrian,

I used to refuse to take full length pics last year, but now am super confident! I was 79kg (or 177 lbs.) last year after my second baby and I refused to let my hubby see my lumpy cellulite thighs and fat tummy. I was so desperate that I googled and landed here on NowLoss.com

After losing 21kg (almost 50 lbs.!) I'm now 57kg (or 127 lbs.) and still losing!

I got back to what I love… modeling part time, I get to be told how young I look & At 33, this is the best news ever!!Nozibele Meindl

Lost 65 lbs. & Got This Body…

I did your perfect body plan & I have achieved this body of mine, because of you! That's why when I say thank you, I truly mean it from the bottom of my heart.

I know it's hard for you to keep with everyone needs and sometimes it might be annoying when they ask you same question over and over. I just want to say thank you on behalf of others of not giving up on us, and putting your time and effort to help us! So thank you so much.

In the pink picture I was 230 lbs… then the turquoise picture is when I was 200 (currently 165 at 5'7).

Thanks again! Iwouldn't have done it without you!Susan Ha

Model Uses NowLoss.com

I'm a fitness trainer so I was never fat at all but I came to NowLoss.com in search of a bigger butt and at first I thought it would take me at least 1-2 years to get a bigger butt while doing 6 butt exercises each workout and Adrian totally changed my thinking on that.

He put me on his Butt workout and told me I only needed ONE exercise per workout ONLY 1-to-2 times per week and to expect a change in my butt every 2-to-4 weeks. So excited, so motivated! Can't wait to get that apple behind - LOLPamela Hermosura

Better Butt & Flatter Stomach

I lost 10 pounds and I use the butt bridge workout! It helped me to build up my booty quite a bit after losing weight.

I had booty but I didn't have a thin waist. Now thanks to your program my waist is very small and I still have a butt!Sasha Noneya

NowLoss.com advanced my modeling career!

Her Modeling Pics…

Dear Mr. Bryant,

Thanks so much for your system. I have a smaller and tighter waist, curvier and muscular thighs and calves. I even look great in a mini skirt and shorts, I HAVE NO CELLULITE NOW!
I was a lousy 195lb and am now at 155, the same as I was in high school.

Your Butt workout was awesome. I felt it working my booty the 1st day I tried it and each day I did it I felt my butt being lifted, I then added weights. My jeans fit so great and I love looking in the mirror at my back view.

I have used your program because it helped me win pageants and advanced in my modeling career. THANKS SO MUCH! YOU ARE SUCH AN INSPIRATION
Renita, South Carolina

Liliana After 4 months

Thank youLiliana T Vivanco

I am in love with my body!

Adrian, Thank you so much for your advice and program. I am in love with my body and the results!!

Results are from heavy weighted hip thrust. No squats!!!! Gained 2 pant sizes in my glutes

What really helped was your advice on protein intake & I also lost a total of 45pounds. Now Weighing in at 125!Amanda Bertaina

I actually have found my waistline again, lol!

I am now staying within the 1200-to-1800 calorie range, now Im curling 20 lbs each arm, I am doing the treadmill video & the Jumpin Jacks video that Adrian posted.

I got alot more work to do and a BIG THANKS to Adrian Bryant for helpin me out with thatSelena Keefer

I'm getting results and feeling amazing!

I always enjoy reading your tidbits and advice.

Its refreshing to see NO BULLSHIT HARDCORE TRUTH

I did try the sledgehammer one with a metal bar and an old car tire & I think my mom got scared thinking i was turing into some psycho chick -Anyways its a great one for the abs!

Thanks so much Adrian!!Paulina Karolina

Gets Flat Stomach After Losing 14 Pounds

Hey, I've wanted to say that I'm glad to find nowloss.com because you helped me to lose 14 pounds. Keep doing what you doing!Amy Baker

I can't believe the top left is me

I can't believe the top left is me just over a year ago! Sadly I have no better before pictures but this will do. The other two are me now still a work in progress though! Big thanks @adrian_bryant for their great workouts and simply believing in me.Jessica Maria

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