What Are YOUR Goals?

My goal during the 16 weeks is to lose body fat, gain lean muscle mass & develop a healthier lifestyle through better eating habits & a regular fitness plan.

I want to lose 8% of body fat in the next 16 weeks.
I am 22% fat nowadays and i would love to have 14% 16 weeks from now.

I want to take care of me – that way I can be of support and help to others around me. And I want to be healthy because I love life. I am a mother of two, an expatriate from Europe living in Asia. My goal is to get into healthy, energy-filled living habits and gain more muscle/tone up.

I want to be healthy and active.I want to be able to hike the mountains for long hours without panting as a dog on a hot summer day!I want to let go of all extra weight and fat !

I want it all. To elaborate…. I want to be healthy, strong, and in control of my physical appearance. I have struggled with my weight all of my life. I need to make a change that is a life long change not just temporary. My finances are not always were I need them to be so that I can buy the food that is the best for me, but I do what I can. I just want to be the best me that i can be.

I want to be actively fit! go on an hour run without having to stop every 10 minutes. I want to tone up, look and feel healthy. And be able to become a fitness role model like the ones I admire today.

I am a father of 3/ex-athlete & a possible walking heart attack? I once was a person people looked @ as the “healthy guy” but now over the past 3yrs I have let all that go? with the birth of my son (13 mos) I ate everything his mother didnt want & I’m still paying for it! But I have started a new job & look to start a new program that can help me as well as my health there are so many programs out there but the posts & info you have Joel is “outstanding” having been in the fitness industry & a coach for over 10yrs I would love to win…but never really win anything(LOL) but even so I will continue to be an avid reader…Thanks for the opp Joel!

I would love to see a glimpse of abs when I look in the mirror! I am short in height and with the genetics of body make-up in my family, it is not easy to keep the weight off. I thought it was unbelievable that immediately after I had my daughter 16 years ago, my stomach was actually flatter than before I got pregnant! But a short period after, obviously the rest of my body saw that as being out of normal order, and I began to develop the traditional after-baby buldge that some people get and can’t seem to get rid of. I work out some during the week, don’t snack a lot, and eat small portions, but my metabolism is the pits. I just want to see results!

Hi Joel and Dan
My 16 week over all goal is to look and feel healthy. I am working out and have implamented some of your workouts and read all your newsletters which have been very helpfull. I have always been active and my eating habbits are not so bad. Being a single mom and have raised 2 children and one of them cronically ill and worked all the time was difficult to have time to myself. It just seems harder, not even just to be active but getting through the day and tryng to get motivated. I have been working out and trying to eat healthy. I lost 2 pounds and put it back on. I want to loose 8 pounds and gain lean muscle. My weight is at a stand still for months now. I will be 50 soon and its alot more work..Every day i read your e-mails and love how uplifting and motivating they are. Having the proper nutrision and exercise plan to follow and a mentor would be amazing. Thank you Joel..and Dan.. :)

Hi everyone!! I’m from Brazil and my goal for the next 16 weeks is to be psychologically prepared for a routine of healthier foods and more exercises. With the tools given by you I will transform my life not only for the next summer, but for all my life! I will take responsibility for the consequences on my body and my mind and I will encourage others to take better care as well, making a transformation not only in my life, but in my community too!! And, of course, I will be in the best shape of my life and I will be with my dreamed 6 pack abs!! Yayyyyyy!!! Let’s do it!!!! :D

My 16 week goal is to actually be my ideal weight and bmi! My weight really fluctuated in the past few years, I need stick to a program for a couple months. I very recently had a miscarriage and the flab that attached to my body being pregnant has me quite depressed about wearing any form fitting summer clothes. Im ready to follow through with my 16 week goal!

My 16 week goal will to lose ten pounds, I always struggle to keep myself at the 200 pound make. I can get there but finding the balance that allows me to be able to maintain the weight is tha hard part, I gain and lose weight very fast, it is nothing for me to gain 12-15 pounds from one cheat meal, but I will lose the whole amount gained in the following week. I also love to gain new knowledge about health and fitness. Being a father of two and working two jobs while going to university, I don’t have the time to do all the research myself.

Thanks Lee

I want to lose 30lbs so I can get back in my clothes. I almost out of clothes to wear 164 lbs is making me depress

My 16 week goal is to gain muscle and be able to do 6 unassisted pull ups. Nothing is sexier and more liberating than being strong!

I forgot to say that I want 14% body fat percentage! I did not know how to delete the previously post, so here is the update!! :D

I am middle-aged so weight loss and fitness can be a challenge. My problem is that I had health issues for several years and getting back into shape and losing the weight gain is difficult. The entire process is discouraging. I could really use the help of individuals who know how to get my body to start responding and take the weight off and get my muscles in shape.

My 16 week goal is to lose the 10lbs I gained since I have gone back to work full time. I have always loved to exercise and fitness is a passion, so much so that I obtained my Canfit Pro PTS. My biggest downfall has always been my eating habits. I eat clean the majority of the time but I let stress get the best of me and use eating to calm the nerves. My 16 week goal is to master my emotional eating and take charge of what I put in my body.

I’ve been working hard to change my diet and consistently work out and have lost 22 lbs of flab in the last many months. I haven’t seen my abs since I was a skinny kid in high school and now I’m so close – and with a little bit of muscle, too! But I want to shed the last of the love handles and see the six-pack so my goal is to get to single-digit body fat and gain at least 5 lbs of muscle.

16 week goal? Get shredded and put on maybe a pound or two of muscle.

Hey guys, my main goals for the next 16 weeks will be a) to finally get my rid of my shoulder problems which I got from overdoing my pushups as a total beginner and b) to stick to my just recently taken up routine of eating healthier (lots of eggs, veggies, white meat & wholegrain) and doing regular bike runs which both have brought me down from 21% to 17% body fat and down from 76 to 70kgs. But this has made me now more look like a skinny white guy with a pot belly and love handles. Joel, if you call your 19 yo seldf in the picture “skinny fat” you´d see my figure… would love to look like that! So once the shoulder´s fine I´m gonna hit the gym and reshape my body into some proper male-looking proportions at last. My aim for those 16 weeks is to go up on the scales about 4 kgs again, but this time muscle instead of belly fat (mostly shoulders and pecs, don´t bother about 6 pack abs that much – I´m 36) Apart from my body concerns within the next 4 month I want to fight my professional crastination and finally successfully finish my studies, find a job, and get a life again.
Thanks for all the great tips I receive via email every day. Cheers from Germany!

Let me scary by sayin that one big reason for me to get back in shape is to have less aches and pains. My goal is to have a muscular body that o wouldn’t be ashamed to take my shirt off wherever and whenever. I want to gain pounds of muscle in trade for my love handles.

I want to lose about 25 pounds and get stronger and faster. I am a 42 year old chaplain in the US Army. I want to maintain credibility with my soldiers by being in the best shape possible. That way I can be available to them whenever I am needed.

Thanks,
CH (CPT) Kevin G. White

my goal in the next 16 weeks is to put on 15+ pounds of lean muscle and dial in my body to get ready to compete in my first fitness show. Im 5’9″ 155lbs and about 10% body fat as of now. Im fairly fit but the real challenge is putting on that last 15+ pounds of muscle to make me competitive and, toward the end of 16 weeks, dial in to single digit bodyfat. I know it’ll be challenging but with my discipline and your guys expertise, I think we could really transform me into a competitor

My goal is to reduce the body part that my eleven year old says is giant and to reduce my stomach that my five year old loves to jiggle. Time to get in shape. I would love the help because I’m having a hard time getting there on my own and I have faith in you! (My eleven year old is reading this as I’m typing and now says that body part is abnormally small-she’s laughing!) Please help me get myself together. I need it and I would love it. Thank you Joel and Dan!

I would love to build some muscle, get fit again, straighten out my diet and loose 20 pounds. I had a heart attack while running a marathon last Thanksgiving and that kinda’ killed all my short term fitness goals for awhile. Spent a couple months at the “pity party” but that event is over now too. Time to get back to work (living) and yes, it would be incredible having some coaching and guidance to bring myself back.