EASIEST WAY TO LAST IN BED

  

   To Make Your Butt                 Bigger Every 2-to-4                         Weeks

Do Workout A, B, or C & This Diet

• Do Workout A if you want to get a bigger butt without doing squats, lunges, leg presses or if you have bad knees.
• Do Workout B if you want to get a bigger butt & thicker thighs doing the same exercises from Workout A along with squats, lunges or leg presses.
• Do Workout C to get a bigger butt without weights but don't expect to get the same results you'd get from Workouts A or B.
• Skeptical? If you don't think this plan can work then look at these women who got a bigger butt
• Confused? See the FAQs for getting a bigger butt

Butt Workout A

• Do 3-to-6 sets of 5-to-15 reps of ONLY ONE of the 3 butt exercises below 1-to-2 days per week taking at least 2 days off between workouts if doing 2 days a week.
• Use weights heavy enough to FORCE You to do No More &No Less than 5-to-15 reps per set.
• Important: Keep a training log and try to get a little bit stronger each time you workout by using more weight, more reps (no more than 15) and/or sets (no more than 6)because your butt can only get bigger as it gets stronger -see why
• For example… If you did 4 sets of 8 reps using 135 pounds then in your next workout you want to do at least 5 sets, use 136 pounds and/or do 9 reps.
• Use 1 or more of these fast muscle building tricks whenever you've hit a butt building plateau where you're unable to increase the weight and/or do more reps.

Click Pics for Exercise Tips

• Weighted Hip Thrust
• Weighted Butt Bridge
• Kneeling Squat

Butt Workout B

• Do 3-to-6 sets of 5-to-15 reps of ONLY 1 exercise fromGROUP A & GROUP B 1-to-2 days per week taking at least 2 days off between workouts if doing 2 days a week.
• Use weights heavy enough to FORCE You to do No More &No Less than 5-to-15 reps per set.
• Important: Keep a training log and try to get a little bit stronger each time you workout by using more weight, more reps (no more than 15) and/or sets (no more than 6)because your butt can only get bigger as it gets stronger -see why
• For example… If you did 4 sets of 8 reps using 135 pounds then in your next workout you want to do at least 5 sets, use 136 pounds and/or do 9 reps.
• Use 1 or more of these fast muscle building tricks whenever you've hit a butt building plateau where you're unable to increase the weight and/or do more reps.

GROUP A
Click Pics for Exercise Tips

• Weighted Hip Thrust
• Weighted Butt Bridge
• Kneeling Squat

GROUP B
Click Pics for Exercise Tips

• Barbell Squat
• Leg Press
• Bulgarian Squats

Butt Workout C

3 Options to get a bigger butt without weights

1. Do the hip thrust and/or butt bridge workout below 2-to-6 times per day, 2-to-4 days per week.
2. Do the hill sprint workout 1-to-2 days per week.
3. For the best results without weights: Do the hill sprint workout 1-to-2 days per week along with the hip thrustand/or butt bridge workout 2-to-6 times per day, 2-to-4 days per week.

Hip Thrust Workout

Butt Bridge Workout

Hill Sprint Workout

• Warm-up for 5-to-10 minutes by jogging or fast-pace walking and then Do another 5-to-15 minutes of dynamic stretching
• Do 3-to-15 30-to-100 yard hill sprints.
• The shorter the distance = you'll probably do more sprints or closer to 15 sprints. The the longer the distance = you'll do less sprints or closer to 3 sprints.
• Every sprint in your workout does not have to be the same distance - for example… You can do a 30, 40 & 50 yard sprint in the same workout.
• Rest up to 3 minutes after each sprint not counting the time it takes to walk back to starting position.
• Do this hill sprint workout 1-to-2 days per week taking at least 2 days off between workouts if doing it 2 days per week.
• Sprint as if a dog or a serial killer is chasing you.
• The steeper the hill is = the better butt workout you'll get.

Bigger Butt Diet

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 a Bigger Butt"

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 a bigger butt

• Eat high protein foods, protein supplements like Optimum nutrition whey, Protein bars and/or Protein Chips to get enough protein for a bigger butt.
• Eating more than  grams of protein will not build you a bigger butt faster & Do Not eat more than  calories because your goal is to get a bigger butt without gaining a lot of belly fat.
• Use a calorie counting app to accurately track the amount of protein, calories, carbs & fats you eat for a bigger butt.

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 of these foods instead of these bad foods to limit hunger & massive cravings which will lead to fat gain from eating too many calories.
• Eat Whenever you want but you could use an intermittent fasting schedule to burn more belly fat as you're getting a bigger butt.
• Use this tool to see the exact amount of carbs, protein & fats you need in your diet.
• Drink at least  Ounces of water everyday.

Has this Plan actually worked for anyone?

I Got the Butt I Want

The exercises I use is the weighted butt bridge, weighted hip thrust, elevated lunges & barbell squats as told here and I use 70lbs for all exercises and 5 sets of 8 for all.

I also used your 7 minute video on slimmer thighs and do that 3 times a week.

That is not my whole exercise routine. It would be too much to put in lol but that is how i used NowLoss.com and ive shared it with so many people. Its so organized and covers everything u need to know to get the body you want.‬

Jenna Allure

My booty got bigger & more lifted

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Yep, luv this guy followed his advice on hip thrusts over squats and my booty got bigger and more lifted. I started with 30 kg and worked myself up to 80 kg barbell with hip thrusts.

I do squats but they do not build a big booty like I have now as you can see the proof is in the pudding. What helped more than anything was heavy weighted barbell hip thrusts

Nataska Gordon

Victoria's progress after 6 weeks…

My Butt Looks Really Good Now…

Go to Tindra's Instagram to see more of the results she got withsquats and this diet tool I gave her.

Thanks so much
Tindra Isabell

My Butt is Better Now

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! My butt is better now then before because it's muscle.

Sasha Noneya

Adds 4 inches to her butt

Went from 33" hip to a 37.5" hip! All by utilizing the hipthurst.Thanks to Bret Contreras & Adrian Bryant for showing me! This is by far the most dramatic change for my Glutes, Hamstrings and overall thigh development.

Deirdre W.

Gained 2 pant sizes in my glutes

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 glute bridges and hip thrust. No squats!!!! Gained 2 pant sizes in my glutes

What really helped was your advice on protein intake. I ^ my calorie intake to 2000 and my diet consisted of 50% protein.

Amanda Bertaina

"Dang ma, you got a phatty girl."

I targeted the Booty with Adrian's bootylicious workout. When i did the workouts alot, i saw faster results, even with using weights. Thanks, my jeans feel GREAT!

Thanks so much for inspiring me and for giving me my new booty lol.

I was in atlanta earlier this month to visit my bf and as i got off the subway guys were saying, "Dang ma, you got a phatty girl." lol. I knew the workout has worked. THANKS SO MUCH!!

Renita, South Carolina

GAINED 3 inches on my hips

Omg!! In one month using the NOWLOSS workouts I lost 4 inches on my waist, and GAINED 3 inches on my hips! My measurements now are 32"-26"-37" hell yes!!