What Are YOUR Goals?

I would like to loose fat and gain muscle. I have been working on it since March and and have made some progress, but I’m not a burn it up hard and fast kind of guy. I have an inverted sternum and hard core cardio is really hard on my breathing. I also am tremendously afraid of burning out and plumping ba k up as I have before.

I am turning 47 in July. My 16 week goal is to lose this fat that just keeps hanging on and have tone and definition to my muscles. I completed Flavia Del Monte’s Full Body Full Licious progam, and then immediately moved on to the Xtreme Fat Loss Diet which I am on cycle 4. I am committed and want to be in the best shape of my life, once-in-for-all.

Goals are dreams with deadlines…and need to be measurable. So my deadline is 16 weeks. I want to lose 10 pounds of fat. I want to gain 5 pounds of muscle. I want to train my metabolism to work harder. I want to develop habits that I can continue to improve on for the rest of my life. Thanks for the post and encouragement!

I’m an 18 yr old girl and I am training right now to play on a college basketball team starting this august. I am 6’1 and am in good shape, I just would like to know what would be the best for me to eat and at what times (ex. post workout, before workout, morning, etc…) This next year is going to be very straining on my body and I would love to know the best ways possible to help it and how to recover the best. I have about 10 stubborn pounds of fat around my mid section that I would love to get rid of and I workout A LOT, I just would like to know what and when to eat. :)

I am 61 years old and I am in good health for my age except for my weight. I would like to lose 30 pounds in the next 16 weeks. I want to be able to do things with my family that I cannot do now.

Hola!. Siempre traduzco y leo todas las recomendaciones para mejorar nuestra salud, que son excelentes y muy útiles. Soy de la Patagonia Argentina y mi objetivo en 16 semanas es bajar 20 kilos y endurecer mis piernas y brazos. No voy a poder concurrir a su entrenamiento personalmente, pero igual quería agradecerles por enviar a mi mail, todos los días, el informe. Un millón de gracias! Y felicitaciones por la información que nos brindan para fortalecer nuestra salud!.

My goal for the next 16-weeks is to get down to 20% body fat (I believe that is an attainable % goal for this time frame – I hope). As for pounds lost, I hope to gain muscle in that time so scale weight is not really a number I’m considering (since muscle weighs more than fat). However, staying motivated is my main obstacle – other than nutrition and finding time to workout ;) ). I would like to for once feel 100% comfortable in a bikini (or anything showing off my legs and butt).

I’m 33 yrs old……6′-2″ tall, I started working out a few yrs ago n have managed to grow & maintain a weight that fluctuates between 215 & 220……I’ve tried everything in between (diets, plyometrics, circuits, ballistic training) in order to maintain all muscle mass weight but losing fat….seems like I cut down to 205 but lose mass along with it; then if I bulk up I gain plenty of fat along with mass giving me a puffy look…I want to retain my mass n shred to a weight between 210 & 215….I need help!

My goal is to return to bodybuilding after a twenty year break. I would like to get certified to teach qigong to seniors and have developed a new form of mind-body exercise that combines qigong with yoga in order to allow older people the opportunity to improve their health, even though they may not be in good enough shape for vigorous exercise or drastic change in dietary habits. As a future instructor, I need to be a great example for my clients. Thank you!

In the next 16 weeks I would like to lose 12 pounds, increase my strength, tone my body, lose my problem tummy area and also get some good sound nutrition advice. What to eat before and after a workout etc. I am in good shape but am feeling like I’ve recently plateaued and would love the help and extra motivation.

Hi! I am 38 years old male ,height 180 cms & weight 184 pounds. I have been working out for last 3 years ,but results are not great .I still have fat on belly & chest and muscles have not grown upto my expectations .With your help ,in the next 16 weeks ,I wish to loose 14 pounds of fat from my belly & chest and give definition to my muscles. I would also like to know how to improve body metabolism ,as I tend to gain weight very soon ,if i stop working out.

I’m a 57 year old man. Over the course of the last 5 or so years I’ve managed to go from about 210 pounds to 170 pounds. I’m at 12% body fat. I live in Montana and do a lot of hiking/backpacking and skiing in the winter. I have really learned alot about nutrition and training in the last 5 years as well as how important the mind/body connection is to training and life in general. I have struggled the last two years or so to reach my final goal of single digit body fat. The component I think I’m missing is accountability. That’s what I’m looking for.

Goals: 20% fat from 35%
Eat nutrionally
cut out alcohol

My goal in the next 16 weeks, is to lose many pounds.
about 20 Ibs.

At 55, I want to lose 25 pounds of weight. I’d like to look good for my son’s wedding (in 6 weeks), but beyond that I want to be healthy. I have back pain that hinders me from any intense exercise and I want to strengthen it as well.

I am a fit 40+, runner, spin and lift weights. I can’t find the balance of food intake, and too much cardio. I want to reduce body fat to lean up. My goal is to eat cleaner.

Get myself/in turn the family in good health
Break my platue and lose my last 25 pounds I have carried for 15 years.

Barb wrote:

Get myself/in turn the family in good health
Break my platue and lose my last 25 pounds I have carried for 15 years.

I am a fit almost 44 year old woman with Hypothyroid, boarder line high cholesterol jogger, weights and body weight workout daily. I can’t manage to keep my food on track when I miss cardio.

My goal for the next 16 weeks is to be on my way to becoming a nutritionist / health professional. I have been following your (along with other’s) email posts, and I have seen tremendous success when educated systems are put into place. It has been very discouraging for me lately to see how easy it is to be mislead. There are so many people who are willing to put in some hard work, but simply do not have the proper information to make it happen. I would love to work with you to change my career path and make a significant difference in the world.

54 years young would like to lose 25 to 30 pounds. I love to do zumbia, body combat and going to the gym. I now have a good commitment to being active, just haven’t got the eating down. I have made better choices with your help and newsletters. Thanks

Hi, i’m a 17 year old girl. From grade 9- 11 i sussefully went down from 300 ibs – 156. i would like my belly gone because i have a roll of fat on my lower abs and obliques that i cant seem to get rid of. I’m skinny-fat, i would love to have my own trainer and nutrition coach. My goals in the next 16 weeks are:
drop body fat%
lose 5 inches of the waist(i would LOVE a six pack)
have more toned arms and legs
lose 20-30 Pounds
I’ve very dedecated and will perform any workout that you will give me and not complan.(i have a high pain tolerance)
I also eat very clean, no junk, prossed stuff like that. I eat carbs w/ protein and protien with fat. I eat 5-6 meals a day. And on Cheat days I make 100% whole wheat bread in my bread machine and eat the entire loaf. I also do lots of cardio and heavy weight lifting on my cheat day. I know whole wheat isnt really all that healthy but i’m addicted to it, hopefully i will get help. Sorry for the long post. Thank you from the bottom of my heart for giving someone your services for free for 16 weeks. you rock and thank you very very much, for giving away this once in a life time oppurtunity.

OMG!!! I would love for you to help me!!!! I have gained weight this last year and cannot seem to get it off….some is motivation…I just turned 50 and would love to do a Figure show again this year…I am looking at a show in Oct…I could really use your help!!!

I am a 34 year old female. I have periods of an underactive thyroid. If I can follow this plan I know i can breal through struggling to lose weight, create muscle mass and get my energy levels back stable again. Also, as a sode note, Ineed to lose the extra fat because I plan on getting pregnant and want a healthy looking bump in my ovem :-)

I’ve been a gymnastics coach for the last 20 years and always practice what I preach. I condition with my athletes and look the way I want because of it, then when I look good I have a cheat day and it always extends longer to a cheat week, and a cheat month and once again I have to start being deciplined and look good again. I’ve had 10 before and after pictures throughout the years and I just want to stay looking like the after pictures. The older I get the longer and harder it gets so I want to stop fluctuating. My biggest problem is myself and no accountability. My students accountability is to me and I have none; so I slack off from time to time. My 16 week goal is to run a marathon and cut my stomach fat forever. I’ve run a half marathon two weeks ago after only running for about a month, my goal is to get from 15% body fat to 5% and then never go over 8-10% for the rest of my life. (I’m 41 and it starts getting tougher as the years pass)

My goal is to lose belly fat. Increase my weight with muscle all over my whole body as wwell as great energy and endurance.