This summer I really hope to get more fit, stronger, and more secure with my body. With three jobs I stay very busy and working out is always my biggest stress relief!
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
Hello All, Congrates on your posts.
My goal is to SET a plan and ACTIVATE it. I am 163cm tall 80kg. I am over 50 so find it is easy to except the way i am but i am not happy. So i will PLAN to loose 15kg over the next 16 weeks.
Hey Joel,
I want to both gain muscle and loose fat. I am 6 feet tall, weight 175lbs and have about 13% body fat. I want to weight about 185lbs with about 7-10% body fat. I also want to develop six pack abs and have arms that don’t look so scrunny (I have “chicken” arms)
My goal is to drop 20lbs or so which will bring me to my ideal weight of 160lbs. I am even thinking of joining your one on one training if I can afford the price. I live very close to your place; Jackson, NJ.
I’m 5’11” and weigh 162 lbs. My 16 week goal is to lose 12 lbs of body fat, bringing me to 150 lbs. I also plan to lose 8% body fat, to get to 23%. I will do this with HIIT 4X per week, resistance training 3X per week and clean eating. Good luck to all! See you on October 6!
Hi Joel
I’m battling with my last 5kg I want to lose.So that’s what I’m consentraing on.I’m doing your cheatyourwaythin thing and trying the interval training,but it is still a very slow process.The kg is not just dropping off,I can tell you that!Maybe I’m not eating correctly…I find it quite hard to come with daily menu plans that are easy to do.
Anita
Hey Joel,
When I read that you were on the Brooklyn Bridge and I HAD to respond I was saying…….. OH NOOOOOOOOO…………….. Don’t Jump!!!! lol
OK, it was THAT bad. lol Anyway, I just joined the gym yesterday and I was reading through your buddy Vince’s No Nonsense Muscle and I start today. my goal is to go from 230 back down to 175….. MAYBE but my main goal is to get down from 32% BF to 12%. I want to fit back into my 31″w pants and be able to wear all the shirts I have in Totes. PLUS I need to fit back into my dress clothes for interviews after recently being laid off. My deadline is Labor Day Weekend. I am 5’7″ now and weigh 132lbs. I am wearing (gasp)38″ pants now. OK, Gotta run.
Good luck all.
My height is 164cm and my weight is 63kg. I want my chest to get bigger as well as the rest of my body. I also want my abs to get ripped.
Hi,
My 16 week goal is to lose 45 pounds of fat and tone up my muscles.
My goal is to lose 20 lbs.
I’ll being turning the double nickel soon and my goals are bf under 20%, lose 10 to 15 lbs and to get those legs and abs looking especially good.
My current goal is to keep up with my ‘bulk’ for a couple more months. I have added some decent muscle and want to gain a bit more. Then, about August/September I’m going to change up the plan, cut back on the calories and start to slowly drop some fat while attempting to maintain as much strength as possible.
Like you, Joel, I like to set chunks of time for goals. It may be 16-20 weeks or even smaller (4 weeks) for types of exercises. That lets me focus for a period of time on certain exercises without neglecting others.
It has worked for me and is easier to manage. Which, as you know, is half the battle.
My 16 week goal is to get my bf down to 10% and maintain scale weight. I am about 15% now, but the last 5% is the hardest.
I am 167cm tall and weigh 68kgs. Currently although quite fit physically fit I am not happy with my slightly sloppy physique. I eat fairly healthy, yet when on occasion when I treat myself, I put it on straight away. I hold fat around my stomach and backside. My goal is to be lean and toned with an awesome six pack, full of life with increased energy levels!!!!
I want to lose about 10lbs of fat and get my waist back, that would be aiming for 54kgs and fitting back into my regular jeans!
My goal for the next 16 weeks is to lose 40 pounds.
My current goal is to lose about 10 lbs, but more importantly drop my body fat by 4%.
My goal is to lose 40 lbs in 16 weeks. That is 2.5lbs/week. So by October 6, 2009, I will weigh 150 lbs or less. I wil celebrate my wedding anniversary on October 8 in a new, sexy dress (size 10). 16 weeks sounds like a long time but think back – 16 weeks ago was February 24!
My goal is just to loose fat.
My goal is to lose 32 lbs. in 16 weeks.I’m 5’6″ and weigh 247
My goal is simple… lose about 7lbs of stubborn fat i haven’t been able to fight and pack in some high definition muscle.
Hey Joel,
I’m 42 years old, 6’1″ and 200 lbs. but my body fat is at 24% and the weight is not proportioned correctly. My goals are to drop my body fat to around 15% and build muscle at the same time, getting somewhere in the 215-220 range. I got my nutrition in check, my protein intake in line and my exercise/weight training set. My motivation is spot on. See you at the finish line.
I am 57 and am 5’6″ weighing about 124 lbs. As you can see I do not need to lose weight. But it definitely has ‘shifted’. My goal is to lose the 3-4″ I have gained in my waist and reduce the ‘belly fat’, i.e. protruding abdomen. I guess that means I should be adding muscle and losing fat since I don’t think I need to lose pounds.
My goal is to start eating more so that I can gain a bit more muscle and maintain my body fat percentage.
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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...