My 16 week goals are 1) 52kgs and 18% BF (I am currently 54kgs and 22% BF) and 2) to run 10kms in 50mins eg 5min/km pace (currently I’m running 8kms max at 5.30min/kms).
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
I will get my weight from 230 to 210 while adding lean muscle. This is part doctor order with the weight loss. My goal is to be at 195 by year end 2010.
My aim is to still be here in 16 weeks. I recently had a heart attack and so am baned from hi intensity exercise. Al things in moderation.
goal- go from 69kg to 62kg and all over tone
63kg, < 20% BF
Hi Joel,
In 16 weeks the aim is to reduce waist by at least 2″ and body fat to 10% – currently 35-36″ and 17%.
Thanks again,
John
Approaching 47 with 3 young kids and work full time too. Would like to lose 25 pounds while continuing building lean muscle. Have lost 20 since Jan on my own workout and eating smart. Xtreme Fat Loss Diet…isn’t doing it for me, but still following it for the great workouts and whatever number it takes me ‘down’ to.
My goal is to drop 15 more pounds so that I am not embarrased to teach my daughter how to swim at the public pool this year.
My 16 week goal is to lose 15kg of fat and improve my muscle tone. I intend to shrink my hips by 15-18cm and my abs by about 10cm.
I am young female at 5′ 10” and around 145 lbs. I want to lose two inches in my hips and drop a pant size (or two). After that, I want to gain more muscle… maybe even get a six pack! :)
My goal is to lose my last 20 pounds.
IN the next 16 weeks I am going to go from 189 to 180 lbs bodyweight, add 5 lbs to my bench press and 10 lbs to me squat.
my goal is to drop my body weight from 62kg to 50-54kg and tone up
Just turned fifty and am going to make significant progress towards a 40-45 pound weight loss in 16 weeks
In 16 weeks I want to lower my bodyfat from 9%-7%. Currently I weigh 70 kgs I need to retain lean muscle while doing that so I will keep lifting as heavy as I can. Use Hiit to drop my calories rather than all through diet. Hope it works
I want to gain around 25lbs of fat and waste away 10lbs of muscle. Should be easy pizza+beer+sofa.
Joel
My goal over the next 16 weeks is to:-
1. Reduce bodyfat by 6%
2. Reduce waist by 3 inches
3. Find a resistance training programme I can follow for the period.
Hi Joel,
I am 33 yr old mum of four children under five. My body has been through ALOT over the past 5 years. I am 70kgs and want to lose 10kgs of bodyfat and gain lean muscle. I want to lose inches off my arms and thighs please! Am onto my second cycle of XFL and lost 2kgs in first 5 day cycle.
Get this roll around my waist gone. I’m not really overweight, just have that fat ring.
im getting married august the 20th this year and im going to drop down to 230 pound from 265 im 40 years old and thought what a great reason to be lighter.also would like to compete in the light heavy weight catagory in mma events
Body fat is 34% and virtuall all on my upper body. I am currently 210 and in the next 16 weeks I intend to get to 180 including adding some 5-10 lbs muscle. How? I have just agreed with the gym manager that we are going to properly track progress taking all the measurements you reccomend in the XFLD and photos(not looking forward to that!!). Then he will be a virtual conscience when I am tempted to slack off. This is a really great idea Joel because it has finally focussed the mind.
My goal is to get below 10% body fat. I am currently around 13%. I would also like to gain some muscle. I would like to know if taking creatine would be a big help in obtaining my goals. I find it very difficult to break my fat loss plateau!
I want to lose 50 lbs and lose 6 inches around my waist. I am on my way by losing 12 lbs already in 8 days on the extreme weight loss diet and exercise program. Never have been able to shed weight this quickly in my life and has given me the proof that the program works and now I truly have the motivation of getting this done by seeing the proof !!! Thanks Joel
I would like to lose body fat and gain a bit of muscle be more toned for myself and to help with confidence, I am 5.9inch and weigh about 12 stone 4 pounds which is supposed to be right for my height, but I don’t feel it is right.
My starting goal is to loose 30lbs in weight. I am 45 year old man and currently weigh in at 200lbs! I carry this well though as i am 6ft tall!
I am at +26% BF (so 52lbs of blubber!) and would love to shave 10% of this – so about 30lbs of fat to shred!
I see my weight loss challenge as a journey with many chapters and realise that 45 years of doing it the wrong way will take more that 45 days to put right!
If you don’t have something to aim at – who can blame you if you miss the target!
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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...