My goal in the 16 weeks is to get lean, gain some muscle mass. and lose my gut.
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’m a 65yr old female with low thyroid problem,grossly overweight & the original couch potato.I’ve just completed day 10 of the 25 day extremeFatBurning program & have lost 8lb to date but am struggling with the exercise routines due to lack of stamina.In 16 weeks time,I hope to have lost at least another 28lbs and to be able to exercise for longer periods before getting breathless.
Hi Joel,
I really enjoy reading all your fitness and weight loss tips. In fact I’ve been adding cinnamon to all my fruit servings and cafe latte’s. Love the smell. I’d like to lose 10 kilos, improve my posture which makes my soft tummy protrude even further. I’d like to strengthen my upper body so as to balance out my large hips.
Can you recommend a protien powder and supplements available in Europe. Has your Prograde guy thought of opening a branch office in Europe? These are my goals. Yes I can….
I wish to get my weight down about 10 lbs, and get a set of six-pack abs.
My goal in the next 16 weeks is to lose 20 lb’s , and get a lot more toned. I am working on the xtreme fat loss diet and am showing good progress. My total goal over the next year is to lose at least 53 lbs, and 4 dress sizes.
Go from ~140 to 120
Over the past year I’ve lost about 30 pounds and a few inches at the waist wile building muscle. I haven’t really thought about 16 weeks, but by the beginning of October, I want to loose another 25 pounds of fat and build muscle and overall fitness more.
eat children for breakfast
Goal:
I am 58 and I have lost some weight but need to lose about 9lbs more and to tighten up muscles and burn some belly fat as well.
My goal is to find that happy medium of feeding into my strong cravings while STILL managing to lose body fat/weight!
I am 57 years young, 5’10 and weigh 223 lbs. over the last 6 months I have lost 37 lbs. My goal in the next 16 weeks is to lose a further 30 lbs. I currently exercise for about an hour daily and referee social basketball five days a week. I will do this by exercising more, better planned workouts, and modifying eating habits.
hi i am 5ft 9in my goal is to lose 60lbs
I will lose 20 pounds in 16 weeks! Gain some muscle during this time by consistently working out!
I’m going to lose 75 pounds.
My 16 week goal is to lose about 20 pounds. I also want to develop my core body strength for a more defined looking body.
I hope to lose 18 pounds and get back to the way I looked when I got married almost 2 years ago… It’s been a tough 2 years and I did not use wisdom in how I took care of myself. New job, new school year, new HOUSE, new attitude, same awesome Hubby… now to get back to the way I was before. I CAN DO THIS!!!
I have quite a bit of weight to lose about 100 pounds, it will take more than 16 weeks but my goal over this time would be to lose at least 30 pounds & start eating better & working out more
I will lose 32 lbs
Joel,
In 16 weeks I would like to lose 40 pounds of body fat and shape up, especially in the hip and thigh areas. I ultimately need to lose about 130 pounds but I want to make sure to do it safely and so that I don’t have tons of skin hanging around. I am 46 and done with menopause already so I really have to focus and work hard.
Gain another 10lbs of muscle and then get my body fat from 17% to 9%
I was 275lbs two weeks ago. I now weigh 265lbs. I am 41 yrs old. My goal is to cut to 205lbs and be ready for my first MMA fight in Oct 2010.
I was 275lbs two weeks ago. I now weigh 265lbs. I am 41 yrs old. My goal is to cut to 205 lbs (light heavy weight) and be ready for my first MMA fight in Oct 2010.
Currently 230 lbs at roughky 12% body fat. I plan to be at or below 9% body fat while retaining most of the lean muscle I currently have.
Lose fat and increase LBM.
I have a 12 week goal to shave off about 2 more pounds of fat; my current weight is 138lbs, and estimated BF is 16% (my last goal was clearly visible abs – you can see them, they do exist!). I am contemplating my next 12-16 week goal already, I think it will be endurance or speed, and after that, strength and add a couple pounds of muscle.
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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...