I used a very specific home fitness program to accomplish this in 90 days. I followed the program to a T with special emphasis on lifting heavy and rock solid Nutrition. Without the heavy lifting and superior nutrition I would not have gotten superior results in 90 days. Shakeology, natures available foods, portion controlling, and eating every 2 or 3 hours is key to my nutrition. Feel free to contact me on facebook about your personal health and fitness goals.