I am very small framed but carry extra ‘phat’ on my hips, stomach, back and of all places, my upper arms. With summer just around the corner I am frustrated that I cannot wear the clothes I would like. Covering up has been my way of hiding these problem areas. My goal is to lose all this extra ‘phat’ and gain lean muscle. I have a six pack on order… :)
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
get fitter,muuch fitter,go from 82 kilos to around 65-70,and have a shredded slim body..its going to happen :D
I’m 27 yrs old and teeter between dress sizes 8-10. I am going to lose 20lbs and slim down to a size 6. I’m particularly focused on losing fat and building muscle around my abs, arms and thighs.
I will build my legs/butt a bit more and reduce my bodyfat by another 2-3%. Will enter The METRX Rocky Mountain Bodybuilding/Fitness/Figure/Bikini Championships to be held November 13th.
Hi there. The goal is to stop the yo-yo dieting, improove fitness level, get down from 151lbs to between 110 – 115lbs, tone up, (esp. the 6 pack and shoulders), and keep it that way. :)
Im a rockstar and i need a hard rock body to keep all my chickies pleased. I find screwing at least 3 times a day burns brown and white and pink and blue fat from my gut and ass. Keep screwing guys! I wanna gain about a kilo on my penis.
Is there any penis exercises i can do besided rooting ofcourse LOL.
Cheers,
The Rock!
I will continue to tone and lose 12 pounds more.
I want to lost 15 lbs of body fat and tone up my body, especially around my hips and waist!
My goal for the next 16 weeks is to lose 16lbs of FAT while putting on lean muscle mass, I want to see a noticeable difference in my body composition before the summer’s gone!
I will be going to Puerto Rico the end of July for a mission trip. My goal before then is to lose 20lbs of fat and gain some strength. I’m really looking forward to hiking the rainforest there and would like to feel strong enough to do it without becoming fatigued. My goal continues after that to lose an additional 30lbs and make a life change to be fit, strong, and healthy!
Hi Joel, My goal is to lower my BF % by 2 % and gain more sexy lean muscle! Already noticing some great changes since being on your 25 day challenge!!
Can’t wait till June 28th :)
I want to lose 15lbs, and start doing fitness competitions and prove to myself that being a mom dosent mean being out of shape!
My goal over the next 16 weeks is to feel like I look good and go from a size 12 to 8 or 10. I am more interested in losing inches than pounds. I will drink less milk, less whole wheat and eat more salad and drink more water. I will do my best to exercise 3-4 times a week
I want to FOCUS my efforts on being healthy not skinny! I’d happily get rid of 15 pounds for good and stop bingeing!
I want to drop 20 lbs of body fat in the next 16 weeks.
joel, this challenge comes at the perfect time, as i will finish the XFLD on thursday. while i have only lost 1 lb (on the scale) in 21 days, amazingly i have lost a total of 10 inches and 2% body fat. i feel great and full of energy. over the next 16 weeks, i will modify the XFLD to fit a more regular weekly schedule. in this way i plan to lose 15 lbs, 10% body fat and many more inches! after that i will probably do the intense XFLD again to try and melt off the last 10-15 lbs. thanks for the push!
Reduced weight from 270 lbs to 200 lbs but now gone back up to 210 lbs basically because low calorie food is boring and difficult to arrange when you eat out of petrol stations as I do a lot. Goal 180 lbs.
Over the past 9 months, I have lost 76 pounds, and I plan to loose the last 50 pounds over the next 16 weeks! My daughter and I will be starting your Xtreme program this week. I believe I will be reaching my goal a little sooner than 16 weeks! We are excited!
My ulimate goal is to loose 75lbs, get into the single digits on BF and be lean and toned.
My 16 wk goal is to use the XFLD in June to lose 20lb, use July to maintain and lose another 5, August again XFLD for 20lbs and September again maintaing and lose 5lb. Leaving me only 25lbs (two more cycles) from my goal.
I’m still going strong for my goal, but ulimately if i can get myself and my family into a regular excercise routine and healthy eating habits, even if my weight loss goal is not acheived i’d be very happy.
I am 62 in good shape but I need to drop 10 pounds I gained back so I can stay at 119…I want to quit smoking once and for all and always have put on 25 lbs each time and then gone back to smoking and lost it…so this will be a big win for me. 129lbs is a dangerous point for me and my jeans are getting tight as I spend too much time sitting and teaching on line.
I think the program will change everything along with the prescription Nicorette inhaler I got!
Good luck to all!
My goal is to safely lose as much body fat as possible and build strength and stamina. I need to lose 100+#s and I know I cannot do that in 16 weeks. But I want to do the best I can. In 16 weeks I am going to Puerto Rico and want to enjoy an active vacation.
Hey Joel,
My goal is to reduce my waist size to 31.0 (currently at 32.0) and decrease my bodyfat percentage to 10% – 12% (currently at 16%) while maintaining or even increasing muscle mass.
I think it’s important to set goals that are “attainable.” Once I reach these goals, I will reasses them and set new ones.
~ Pete
I will be at the weight thats on my driver’s license.
I am already pretty lean, but I want to drop about 2-3% body fat in 16 weeks. I am also hoping to get more definition and tone my legs. My legs are my main problem area (in my opinion), and I want to really focus on them this summer.
I want to reduce my body fat so that those darn abs will finally show. Getting closer every day… I also desparately want to get my eating-when-I’m-bored habit under control. I work from home, so am constantly munching, even when I’m not hungry.
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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...