Okay, Joel. Here’s the written goal. I’m going to lose 20 pounds and improve my overall fitness. I’m going to be 47 this month, and I’m feeling a bit matronly as well. I want to be healthy for the remainder of my life!
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 have 55-60lbs to lose by next Oct so my goal for the next 16 weeks is to lose 30lbs. The goal is to get off the “roller coaster” of the up & down of the scale. My final goal is to look like I feel when I test for Black Belt next October. See you at the finish line!
I would like to lose 30 pounds of fat in the next 16 weeks and tone up. Would also like to feel more energetic.
My 16 week goal is to lose 40 lbs…in addition to the 25 already lost. That will get me that much closer to my overall goal of 80-85 pounds. I want to trim the body fat and build lean muscle but not bulk up. I am well on my way to acheiving my goal and I can acheive it.
I have lost a total of 161 pounds and I still have 100 more pounds to go. I am on the TNT diet for men…Ketosis big time and have been very happy with the results and most of all how I feel. I feel great!!! I read your articles and it keeps me motivated. Thank you so much… I am currently preparing myself to start the year 2011 with a detox as I have been doing for the last two years. I am 49 as of Nov 11 and by the time Im 50 (re-birth) I wil be at my goal in weight and health…
May the new year bring you many blessings…
i am 35yrs and currently wearing a size 18, i wish to reduce to two sizes less in 16 weeks. i have been taking brisk walks of 45minutes 4 to 5 days a week as well as reducing my food intake in faxor of more fruits and veggies
@ MICHELLE:
Michelle-
DON’T GIVE UP! Take baby steps. It takes us YEARS to put all this on and it’s not going to come off over night. Make little goals for the week, like no sodas. Next week add another, like drinking the right amount of water per day. Pretty soon you have changed your lifestyle. This is not a diet, it’s a lifestyle change and life is NOT like the Biggest Loser. Keep trying and don’t give up. Be a role model for the kids.
hey, im an 18 year old college student looking to go from 10 percent body fat to 7 percent body fat. I am a sprint swimmer on a scholarship and in my sport, any excess fat is just useless drag. Unfortunately i am plagued by cravings and i am having a rough time cleaning up my diet. For the next 16 weeks i would like to drop fat and build more sport specific explosive power.
My goal is to lose bodyfat and build muscle. I want to weigh 180 lbs and be at 10% bodyfat in 16 weeks. I am currently at 190 lbs and 22% bodyfat. I also would like to be in great condition condition by the spring so I can enjoy playing soccer even more.
I am 32 years old man.184cm 73kg at ~10% body fat,, . My long term goals are: become much stronger and more flexible. I know I will get better and better physique. This will be side-effect, not my main goal.
I want to maintain my weight within a few pounds but I would love to build up some muscle and have more definition in my arms, legs and belly. I have 4 kids so my body has been through a lot but I started training and eating healthier (not dieting) and it has made a huge difference but I want to keep it up and get better. I’m over 40 and want to be in the best shape of my life.
I have never lifted weights before, but am learning to be a body builder. My 16 week goal is to gain muscle and lose fat. I just started a beginner workout program of lifting wts M-W-F and some cardio on T-R. I’ve started feeding my body much more heathy and am getting my advice from Experts like “you”, Mike Geary (truth about abs) and Jon Bensen( fit over 40). I’m going to look “feirce” for my 45th Birthday!
I have never lifted weights before, but am learning to be a body builder. My 16 week goal is to gain muscle and lose fat. I just started a beginner workout program of lifting wts M-W-F and some cardio on T-R. I’ve started feeding my body much more heathy and am getting my advice from Experts like you Joel , Mike Geary (truth about abs) and Jon Bensen( fit over 40). I’m going to look “feirce” for my 45th Birthday!
My Ultimate goal was to lose 85#, I am now down 53#. In the next 16 weeks I want to lose the rest of the 85# (32#) and tone and strengthen my body. I have severe arthritis in one knee and want to strengthen it and lose the body weight in order to avoid knee replacement.
I’m going to lose 30 lbs and tone up my body. I want to be in the best shape ever so I’ll be “fabulous” when I turn 50 in August!
My goal is to get to 16% BF….I need to get to 135 #, which is attainable in the next 16 weeks!
I am a 23 year old male, 5’10”, 170lbs and my goal over the next 16 weeks is to lose atlest 10 pounds of fat and put it back on in muscle. My main point of focus is my lower midsection and “handles”, as well as continuing to tone and enhance my upper body.
Hi Joel,
I’ve set a few goals (long and short term). I’ll post the goals that I WILL reach BEFORE the beginning of march 2011.
I’m full of energy and packed pure quality muscle, without gaining fat. I’m ready for a small cut period, time to shed the fat.
Lifting goals:
3 x 130kg squat – 3 x 150kg deadlift – 3 x 80kg bench press – 3 x 65kg frontpress – 6 x 85kg BOR – 6 x BW +10kg chin-ups – 6 x BW + 15kg tricep dips
I should tell you, I’m a 16 y/o boy.
After running 3 Half Marathons, I am now going to do a full one in March. I have been plagued with knee, back, and IT injuries so it is a little nerve-racking. But my goal is to do it in 4:10:00 (my best half time is 2:02:20) so I am hoping I can do it. I know the energy and mind-set are there, it’s just a matter of if my body will do what I want and need it to do. I’m not overweight – 5’4″, 128 lbs, but would love to get to 120 lbs. I’m thinking every pound that I can take off will help me tremendously is reducing the amount of impact on my joints during the next 3 training months.
Hi Joel,
I am 62. My goal is to lose at least 1 lb/week, to stick to the program of exercise daily and to eat foods that will help me gain muscle and lose the fat. Thank you for this great training program.
My goal is to lose 40 pounds or reach 5% body fat, whichever comes first. I’d also like to put on a couple pounds of muscle. Ultimately, I just want to feel healthy and fit.
My goal in the next 16 weeks is to lose 12 lbs. of fat, gain muscle and tone my body. I will be having knee replacement surgery soon so I want to be in great shape for that-it will be a tough recovery but I am SO ready to get my active life style back!! I love to run, power walk, weight train, bike, hike, x country ski and swim. I have not been able to do much of any of those activities (only the low impact ones) in the past 2 years since my knee “gave out”, hence weight gain and muscle atrophy. I can’t wait for the summer!!!!…..it’s a long cold winter here in Wisconsin…
I am 5 10″ and weigh 165. I would like to be a lean 150.
I need to NOT eat sweets, and stick to my diet plan, I do Insanity workout
anywhere from 2-4 times a week and yoga.
I really need an accountability partner if anything.
I know I can do it
I will be 34 in January and I need to take control of my body. I am 5′ 11″ and am currently 195 lbs. I have lost a lot of muscle and gained a lot of fat over the last 5 years. Not the most active lifestyle! I would like to change that. My goal is to lose 30 lbs of fat and gain 10- 15 lbs of muscle.
Hi Joel,
I am 28 years old, 5’8″, 192lbs and around 15% bodyfat.
I want to drop body fat and get my % down into single digits, at the same time i want to maintain all my current muscle mass and strength so that my current weight lifting numbers & training program is not affected.
Squat – 320 x3
Bench – 285 x3
Deadlift – 385 x3
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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...