Im 15, 5’2 and 118 lbs. For me, weight loss is not important, but fat loss. I want my body fat to drop to 7%, get lean and a bit muscular. Joel, if you’re reading this comment right now, please answer my question :) Is it okay to lift weights firs thing in the morning, with an empty stomach? Thank you.
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
Wait… 7%? Is it too low? Ha ha I dunno… please let me know :).. Is 10% okay?
My name is Gordon and I just turned 60. I need to lose about 50-60 pounds. My goal for the next 16 weeks is to lose 32 pounds (2 # per week).
My goal is to get down to 138lbs for my Half Ironman Race on August 1 and to CONTINUE to lose weight and build muscle during the summer and back-to-school season. This would be a change for me and my “post-race binge mentality”.
I had a goal but am waiting for an important decision regarding serious surgery so life a bit on hold at the moment. Was a smoker given up 2 1/2 years ago now working on getting a firm body (55 years old but look younger so I have been told) but as soon as I see the Prof about the op my goal will be to be as healthy and fit as possible
I am 5ft. 6inches and weigh 165lbs. I would LOVE to be back to my pre pregnancy weight of 130!!
After my knee surgery (date yet unknown), I’d like to get back into my Exercise regime full bore and begin losing as I become more active. Maybe in the time left I could get at least 10 lbs more off!
hey Joel,
i would like to lose 2-3 pounds of fat to be ripped and then gain muscle mass and size. Any help would be greatly appreciated.
I am 6ft 1 inch in height, 176lb and 59 years. I want to lose an inch around my waste, lose a kilo of fat and add 4 kilo of muscle
I am 6ft 1 inch in height, 176lb and 59 years. I want to lose an inch around my waste, lose a kilo of fat and add 4 kilo of muscle
need to lose 2 stone because i m fat need to redown load cywt 12 days 5 e-mail
to cywt support email address no reply come on guys play the game
I’m 18 years old
my goal is to be good enough to enter a competition in 3 years
I’ve been go’n at it for 4 weeks already and just found out I’m prego. This is my fourth sweet little raptor. Yay! For both!! I’m 5’9″ / 155lbs and I’m going to lose 10lbs of fat, build muscle and do it all while being prego! It’ll be awesome!!
My Ultimate Goal is to enter a fitness modeling competition by next summer but within the next 16 weeks i would like to gain at least 10-20 lbs of lean muscle.
16 weeks… that’s not long! I am on vacation right now, but my goal is to actually start doing this workout as soon as I get home! Everything else I have done has been useless. I need to lose about 60 pounds before the end of the year to get my BMI under 25. I am 37 and weigh about 200 right now, and I am sick of it!
i am 5″11 and i weigh in at 115kgs. sad but true. my goal is to go down to 95 at least by dec’10 b4 xmas. it’s hard for me to even start cus of my shift work but i must try something. im hoping for the best by end aug’10
My goal is to lose 10lb, 7 times over! I’m only going into my second week and have almost completed my first goal! Not sure if I can do all 7 in 16 weeks, but I’m going to stay strong and get stronger :0)
I’m at 189lb with a 22% bf as of two weeks ago. I’d like to get down to 165-170 with a bf of 10% or less.
Plan on eating healthy, no processed junk. It works for me! My BP dropped from 150-160/100 down to 117-124/65-72.. More energy and the inches are going. Lovin it!
im 23, 5’8, and 192 pounds i want to lose around 20 pounds. get my body fat % from 23 to around 10.
Hi,
Just i want to know how, when and where to start to do it, but i don’t know atm
It’s simply to scheduling everything, how much time per session? how much exercise types? What kind of exercises? What frequency?
Im suffering of pain on my harms and when i try to start whatever kind of exercise, later i couldn’t move them.
Thnks
As a 61 year old Gramma, my goal is to lose 15 to 20 pounds of fat while gaining some muscle mass so THAT I CAN KEEP UP ON FUN ADVENTURES WITH MY TWO GRANDCHILDREN
My goal is to lose 40 lbs. I am 38 and weight 175 lbs. and I would love to get down to 135.
My goal is to lose 10 to 15 lbs of “fluff” around my gut. I recently turned 59. I’m having a hard time getting started. Still in the process of downloading the information you sent and getting it printed off my computer. I don’t have any of the protein shake. Can I buy something at a local health food store? You’ve obviously put a lot of work into this program and I appreciate that. I just need to get going on it.
I want to lose as much of the 50 pounds that I need to lose that I can and also do some exercise everyday.
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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...