Your Guide to Losing 20lbs in 90-Days

What if you had to lose 20lbs in 90-days?

Whether it was for a wedding or a vacation or the doctor told you that if you didn’t you need to go medication.

Where would you begin?

Most people when they have to do anything the first thing they do is go on the internet and research how to get it done so they can put a plan together. Research is always an important part of the process, but it can be slow and tedious and often we can become paralyzed with information overload.

In this particular case, it is important for us to keep our timeline in mind: 90-days. When we only have three months can we afford to spend a week or more figuring out how to lose the 20lbs?

Probably not.

When I have a problem that needs solving quickly the first thing I do is find someone who has done it before and pay them to tell me how to do it. Some may call this lazy. I call it efficient. 10 out of 10 times I am more than happy to trade money for advice because it accomplishes what could take weeks or months to figure out in just a few hours.

At Arsenal, we are the experts and people pay us to help them lose the weight they need to get rid of, but if you’re taking the time to read this I am going to give you the formula for losing 20lbs in 90-days for free.


As a general principle, we do this by utilizing the plate method.

What is this?

Picture your plate and draw a line down the center of it. On the left half fill it with leafy greens and vegetables.

Now, look at the right side and cut in half so you have to sections.

In the top section, fill it with a starchy carbohydrate: sweet potatoes, cauliflower, quinoa, etc.

In the bottom section, fill it with a lean protein: chicken, fish, 10% ground beef, etc.


Run, bike, row, and swim. Use kettlebells, dumbells, and bodyweight movements. Mix these elements together as much as you would like and have fun with it.


You need some gauge in which to measure your progress. This could be measuring body fat, lean muscle tissue, heart rate variability, weight or blood pressure. In an ideal world, you’ll measure all of these things for an overall picture of health.

Tracking metrics will also allow you to create bright spots and keep the momentum moving forward when you see that all your hard work is paying off.


I don’t care whether you have researched a solution for yourself or you have paid someone to give you the answers. If you don’t take consistent action on their advice you won’t get anywhere.

The reason most people don’t take consistent action is that they have no one holding them accountable. As humans, we are pretty bad at holding ourselves accountable. We perform much better when we have someone checking in and pushing us forward.

Additionally, if we invest our finances into something we are much more likely to see it through to the end. Money = commitment. No one wants to part ways with a few hundred bucks and not get anything in return.

Want help taking action to reach your goals? Click here to set up a time to meet 1-on-1 with a coach today.