To continue to lose body fat at a rate of 1-2 lbs per week. I am closer to reaching a healthy body fat% and I believe I will reach that goal in 16 weeks. I recently attended a Christmas party. I had my outfit all picked out and ready–until I put everything on and when I got to the “cool” belt that really made the outfit—it didn’t fit :( So, I WILL get that belt to fit and fit well– as well as many other outfits in my closet. I am not so much into a size as I am looking really good in my clothes. I also want to feel great with the way I look.
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
Hi, I am a 46 year old mother and full time working engineer. I weigh 79Kg and have 35% fat. My goal is to reach 19% fat, and be able to lift weights properly! (Weight training is something I have found late in life and wish I’d tried years ago!)The time line for this is 5 months, my birthday at the end of May next year.
My goal is to get to 18% body fat and 75kg weight by Feb 1st 2011
My goal is to be able to do a muscle up. It may not sound like much but I need upper body strength for freerunning.
Hi Joel,
thank you for this challenge. I would like to lose 12% of body fat and gain some muscles instead. I do not need to lose more than some 5 kg (11 pounds) of the total weight, I prefer the transformation.
My obstacle is the time – I am able to do a workout of 90 minutes 3 times a week at the best…
My birthday is in 16 weeks and by then, I will weigh 85kg and be further on my way to reaching my ultimate goal of 75kg.
Hi I’m a 52 year old grandma of 13 and I want to be a role model for them. Currently I weigh 89 kg, 169 cm with the scales recording my BF as 31.2. My goal is to lose at least 10kg in 16 weeks and drop my BF as well. My ultimate goal is to participate in a 28km mountain run in Dec next year.
Hi my goal is to lose 15 kg. I am 170cms and way 79kg I had recent a spinal fusion operation and is restricted to what I can do for exercise. I am restricted to 20kg max for lifting e.g. dumbbells, I am not allowed even to pick up my children. I am allowed to walk and recently told I may start jogging and because every time my foot hits the tar it sends a shock wave trough my spine I need to run as little as possible…
So I am starting out with a handicap but I will press on to achieve my goals. If anyone out there reading this who had a spinal operation and are training can contact me on marius777@telkomsa.net for inputs for exercises. Thanks.
My goal – to lose 5 kilos
Hi, I am 18 years old, and I am mainly looking after toning up and get rid of all giggly areas. My main goal is to be an achievable model like Miss Universe. I am and have tryed as much as I can to achieve this but not must is working. It will be a true insperation to achieve my goals by this program.
Hey Folks!
Currently my goal is to drop from about 10% BF down to about 7% while maintaining my current muscle mass (or even increasing it). I want to accomplish this by Jan. 1st! Then I am going to move to building more muscle mass again and I am going to try to take my weight up to 200lbs while maintaining my low bf% and I want to accomplish this by March 1st.
Good luck to everyone on accomplishing their goals!
Jason
I would like to lose 10kgs and tone up. I have dropped 10kgs already and have 20kg total to go…
16 week goal:
Reduce body fat from 15% to 10%
Maintain or gain a little weight currently 83Kg at 184cm
hi Joel
My goal is to lose fat around my waist – and some behind my arms (bulge over the bra elastic – yuck!). Probably about 3 to 4kg in total. BUT! I’m 54, 62kgs, out of shape. I never get any exercise and LIFE and… the excuses are easy! Thanks for all your tips, hints and encouragement!
In the next 16 weeks I want to get to a washboard stomach which could be possible with my new job. I am now a package handler for Fedex and people I have talked to have lost weight or inches off their waist by doing the same job I am doing.
7kgs. 7kgs. 7kgs. That’s all. Written down makes me wonder why I haven’t done it all ready
Hi i’m 1,78 and i weight 100 kg , i want lose in 16 weeks 16 kg of fat … First 2 month of your 1000 calories challenge 8 kg lost not much ( you say minimum 1,5 kg of fat every week ) but my condition is at level that i never been and i lost only fat ( 7 kg fat , 0.9 kg water , 0,1 muscle ) that is incredible because the other diet that i did i lost expeccialy water and muscle …
In next 16 weeks i am for big things,drop my bodyfat under 10% and gain as much muscle mass as possible. Im 171 cm with 81,5kg but i really good shape now, abs starting to pop out a bit, but in 16 weeks i aim for 85 kg with as low bodyfat i can get.Actually weight doesnt matter, just wanna big as big as possible whilwe maintain athletic shredded look…..I wanna bring things as near i always wanted….
My goal is to drop 10 lbs of fat and gain muscle. I’m good at doing cardio, but the restiance training part puzzles me, but I know it is necessary.
“(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)”
Extremely inappropriate negative encouragement from a so-called-professional.
I was going to post my goals, until I read your entire article. This is a disgusting comment from a someone in a mentor position. You need to think twice about how you write what’s in your head, because that comment is unacceptable.
As if something as trivial as posting your goals in a comment section is going to truly make a difference in someone’s training. Your not even beginning to imagine the abstract variables in an individual’s daily life. Accountability CAN be a great tool for success…but not in this form, and duping people into thinking they need to be accountable to anybody but themselves is a horrible way to teach people success.
Christian Garon
My goal within 16 weeks is trying my best to lose around 20 pounds.. i am a 25 year-old girl, with 163 height and weight 145 pounds, i hope i can havr a perfectly change within 16 weeks.. coz i will be a bridemaid of my best best fd next year!!! so i hope i can have the perfect shape to share the happiness with my fd!!!
hey!
height: 172 cms
weight: 100 kgs [220 lbs]
16 weeks—-20 lbs looks realistic.
I’m a 41yr old Aussie girl who had messed things up with 30yrs of anorexia and bulimia. Getting through that left me 35kgs (77lbs) over weight (38%BF) and I’ve been there for about 8yrs.
I’m on cycle 2 of XFLD with walking only until I’m down a bit. I’m not putting a limit on what I could lose as I’m going for out of this world. This is about spirit over flesh for me, and I’m keeping a promise I made to my 7yr old boy…I’m not focused on kgs lost as much as dress size and body fat, and not being dictated to by cravings. Loving the XFLD so far!
I’m gonna blow people’s mind by how fast (and healthily!) I rip through the 35kgs!!!!!!
hey!
height: 172 cms
weight: 100 kgs [220 lbs]
16 weeks—-20 lbs looks realistic.
My goal is to become desirable again. I have been divorced for 8 years and have raised three boys on my own. Taking on all jobs I could get and never taking time for me. Well now that my second son is in college and my last son home is busy with school, girlfriend and work…….It’s time for me. I want to become the beautiful person I know I can be, both on the inside and out. My Goal is to lose 40 lbs.and tone muscle. My other goal is to learn how to eat healthy. I have been on the go for so long..I need to relearn to eat correctly.
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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...