(GREEN TEA HAS CAFFEINE) :-)
My goal is to lose 20 pounds of body fat in the next 16 weeks and gain muscle to burn more fat.
At random, Dan and I are going to GIVE AWAY 16-weeks of personal TWO-on-1 coaching to someone who leaves a comment below on this blog post. All you need to do is read below and reply with your 16-week goal to be eligible.
This is WAY over $2000 value and you’re going to get your own personal nutrition coach AND your own trainer and life coach…100% FREE if you win.
Read below and respond in the comment section.
Just this morning me and my good friend Josh were discussing the different types of nutrition strategies we’ve been using along with our current goals, which got me a bit curious about what it is that YOU’RE currently doing.
Are you looking to gain muscle, lose fat, both?
What are your specific goals for the next 16 weeks? How many pounds do you want to lose (or gain) in that time?
I like 16-week goals because it’s the perfect time frame to really make DRASTIC changes to your body and the way you look—aim high, and let me know your 16 week goal in the comments section below.
Then, print off this post (along with your response), and I want you to use it as a source of accountability. Here at Body Transformation Insider, we’re not just about setting goals, we’re ALL about achieving them. Or as my buddy Dan Long says, “We don’t hit goals, we SHATTER goals!”
Many of you are going to achieve some awesome things in the next 16 weeks—start today by posting your goal below.
(and if you can’t even *post* your goal, you might as well forget about achieving it…now is the time to step up and make it happen—together, as a community)
Talk to you in the comments section!
Joel
P.S. Get your 16-week goal in writing! Believe me, responding below is going to be HUGE for your accountability (and ultimately, your success).
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3,477 comments - add yours
This is just to try and see if I can change my settings so that I no longer receive an e-mail every time someone posts. Sorry!
M
Hi Joel,
my goal is to loose 25 plus pounds of fat and gain 5 lbs of muscle in 16 weeks. I want to reduce my waist from 39″ to 34″. I am 200 lbs now. My Ideal body weight was around 170, in my early 20s. NowI am 66 yrs old. Thanks for reminding me to set the goals!!
My goals are to gain an additional 10 pounds of muscle, lose 2% of my body fat (I’m at 8%) and up my calorie intake so I’m consuming what is necessary to get bigger. Gain pounds (muscle) and not lose them is the goal for me for these next 16 weeks!
I’m 19. I have 1,54 cm and 50 kg. I’d like to gain some lean muscle and maybe loose some weight(and I would love to be a little bit taller) :),but the most important think for the moment is to keep me ,,in shape”.
Ok here it is, all be it minimal compared to some other posts here but still my goal. I’m currenly 6′ tall and tip the scale at 220 lbs. 2 years ago when I left my personal training job to pursue other opportunities I was at 208 with good muscle mass and about 10-12% BF. I want to get back there before the end of summer. I guess boiled down my goal is to lose 15 lbs and drop 10% BF.
I don’t want to get an email everytime someone posts a comment. Please take me off of that. Thanks!
I am 25 years old, in very good shape, but my goal is to drop to 18% body fat. Right now I am at about 22%.
To drop down to 242lb from 265 and get back to 10% or lower BF. Currently at 5’10 and 265 I am 14% BF. (I am a retired powerlifter so I have a lot of muscle). Just need help dropping the fat and maintaining the muscle.
My goal is to write down my intake daily, and to intentionally eat (not mindlessly snack).
I would like to lose 25 lbs and gain more muscle. I am on a weight training program and doing very well. Down 10 pounds so far and have notice a big improvement in muscle tone. My goal is to continue along this path and to improve upon my nutrition as well.
My goal is to get around 8% body fat. Right now I am around 13-14%.
I’ve lost 32lb since December 08, gonna get rid of that next 14lb then concentrate on an improved muscular upper body shape.
I want to get down to single digit body fat (the lowest I’ve been is 15%).
I’m going to shed 24 pounds of excess fat over the next 16 weeks. Ultimately, I need to drop around 56 pounds total but around a pound and a half each week seems achievable (and hopefully sustainable). Thanks for the opportunity to put this in writing. I hope everyone who has posted succeeds and reaches their goals.
I’m on week three of Cheat Your Way Thin. I would like to lose 10 lbs before my Hawaii trip end of July and just not be so self conscious of my tummy in a swim suit. Then lose another 15 lbs after that. I just don’t find the motivation or time for intense exercise while trying to keep the kids busy this summer.
My goal is to lose 10 pounds and tighten up my butt and tummy. My diet is getting better every day and I really try to eat clean. I must not go out to eat for the next 16 weeks as it is always a disaster as far as my weight goes. I need to be more vigilant about exercising enough each week. Walking doesn’t have much effect any more. I need to really break a hard sweat. I would like to try one of those kettle weights. I am 61 and plan to stay in the best shape possible and live the longest and healthiest life I can.
Norma
My goal is to lose 15 pounds and tone up these 46 year old muscles. Not going for a “cougar” look, just want to be healthy.
My goal is to lose 30 pounds and tone up for summer. I want to get and stay healthy.
my names josh. im 17 weigh 176. and i want to gain muslce and lose body fat. for football next season.
Joel. Thank you for your continued support and encouragement. Whan I started following your plan I wanted to lose 15lb. Not a lot I know, but then I am not very over wieght for my height. In five weeks I have lost more than half of that, so I anticipate loosing the rest with out much problem in 16 weeks. The area I struggle with is getting fitter. At 63 many of your suggested programs are to strenuous, and probably dangerous, so I am getting into things at a much slower rate. I am incorporating your variable speed training techniques but some advise for us older (but not old) folk would be appreciated.
Keep up the good work
Leonard Boydell
Joel. Thank you for your continued support and encouragement. Whan I started following your plan I wanted to lose 15lb. Not a lot I know, but then I am not very over wieght for my height. In five weeks I have lost more than half of that, so I anticipate loosing the rest with out much problem in 16 weeks. The area I struggle with is getting fitter. At 63 many of your suggested programs are to strenuous, and probably dangerous, so I am getting into things at a much slower rate. I am incorporating your variable speed training techniques but some advise for us older (but not old) folk would be appreciated.
Hi Joel and colleagues!
My goal is to get a very low body fat% but I wouldn’t expect to reach this final goal before 10 or 12 months, so expect to loose 8 to 10% body fat in these 16 weeks. I also want to get a great looking figure with tight and sexy muscles. As for weight I expect it to go down to 70 Kilos but I’m not sure about this because of the build up of muscles. I have already reached 74.5 kilos yesterday from about 79 before Joel “hapened”. I have also lost 2% body fat and muscles are maintaining around 37%. So basically , my goal is to be in great and sexy shape!
hiya im 16 years old and i want to tone up for my holiday in 6 weeks. its going to be tough in such a short space but all i want to do is tone up so im gona work really hard.
I’m apple shape and no matter how much weight I lose, by abdominals always seem proportionate to my weight loss. It seems I can never lose my extra little tire. I’m 5’4”, 125 lbs. I really don’t know at this point if it’s training or food because I’ve tried both strategies. I exercise with TT and watch waht I eat. So in answer to your request for the next 16 weeks I’ll be working on getting my abs under control!!
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...