how to lose 30lbs in 3 months

3 Oct 2026 · 2 min

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1:44

In this concise 90‑second presentation, the speaker outlines a complete 90‑day weight‑loss program designed to shed up to 30 lbs. The plan is divided into three core components: (1) weight‑training three times per week—Day 1 lower‑body, Day 2 upper‑body, Day 3 full‑body—with exact routines provided for screenshotting; (2) cardio consisting of a daily step goal of at least 8,500 steps, a 20‑minute incline treadmill or bike session after each lifting day, and one weekly 60‑minute low‑intensity Zone 2 cardio session; (3) nutrition requiring three meals and two snacks daily, each meal containing protein plus a fruit or vegetable, and maintaining a 500‑700 kcal daily deficit, with a link for personalized calorie targets. The speaker ends with a strong call to action to start immediately.

Chapters

The great lock-in starts now. If you want to use the next 90 days to see more progress than you have all year, here's the exact workout, cardio, and nutrition plan you'll need. I'm going to give it all away for free in under 90 seconds. First, workouts. You're going to lift weights 3 days per week. Day 1 is going to be lower body. Here's the exact workout routine you can follow. Screenshot this. Day 2 is going to be upper body. Again, you can screenshot this exact workout. And day 3, full body. Again, screenshot this too. Second, cardio. You're going to walk at least 8,500 steps per day. Don't care how you get them, when you get them, what pace, just get it done. Second, after each weightlifting workout, you will walk for 20 minutes on an incline treadmill. Or a bike. And third, one day a week, you're going to do a 60-minute session of low-intensity zone 2 cardio. This could be a light jog, treadmill, elliptical, bike, whatever you want. Last, nutrition. You're gonna eat 3 meals: breakfast, lunch, dinner. 2 snacks: one in between lunch and dinner, and one after dinner as a treat. Each meal must have a protein and a fruit or a veggie. You're going to eat in a 500 to 700 calorie deficit per day. If you need to know exact what that number is for you, click the link in my bio to get your personalized calorie deficit goal. Do not waste any more time. Start today.