I am going to lose 20 pounds and 6″ off my waist via a combination of diet and exercise.
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
In 16 weeks I will be on the beach in Tampa, FL (coincidentally.) I would like to be my most toned and be happy in a bikini. My goal is to lose 25 lbs of fat and gain muscle- particularly in my abs, glutes and arms. I was a size 2 in my twenties, and was still self conscious in a bathing suit- I was “skinnyfat.” I want to train to be fit- not thin. Also, I want to be able to do at least 25 “real” push ups. I can only do about 10 “girl” push ups now.
My goal is 36 lbs off in the next 16 weeks and building my flexibility and energy back up.
my goal is 50lb in the next 16 weeks
I am 166cm and currently weigh 73kg. Although I weight train and actually don’t think I look overweight at all as I fit a size 10-12. My goal is to lose 6kg and maintain muscle mass, i.e. try to lose 6kg of pure fat.
i want to get fit , i have to loose a lot of pounds. i tried everything and does not work, help me. please.
My goal in 16 weeks is to lose 10kg preferably in my lower body and to tone my arms. What kind of training should i do? Must i focus on weight training?
I need to lose 80-100 lbs. as fast & safely as possible.
My goal is to drop 26 lbs., get my percentage of body fat down to 8% and achieve that lean Hollywood look (while increasing my functional physical strength) during the 16 weeks. My weapons of choice will be intermittent fasting 2x a week and brief at home HIIT body weight circuits/dumbbell whole body routines.
I wish everyone a Merry Christmas & a Happy New Year! Good luck to everyone with their goals.
Ray
I lose 13 Kgs by the end of 16 week and weigh exactly 90 Kgs. I also have a west measuring 35 inches by the end of 16 week.
I’m 44 years old male,want to lose 6 kgs of my body fat.This loss of fat should be occurred mainly in my belly and love handles. I will train 2 days a week in the gym and 3 days at home.At the same time i want to keep my muscles volume and improve it reasonably overall my body.
I’m in my 50’s and not happy with the way that I look. Not really concerned with the pounds but the way my body looks. Want to loose around my thighs, stomach, and hips. Looking forward to the results from the 16 week program.
My overall goal is to lose 70 – 80 pounds and I would like to lose 30 – 40 in the next 16 weeks.
what IS the ideal percentage body fat, mine has ranged from 7-24%
My 16 week goal is to lose 60lbs
Hey Joel!
I’m 18 years old, about 180 cm tall and about 80 kg, I’ve lost some weight recently, and am looking a bit slimmer (thanks!) so I don’t really want to lose much more weight. I just want to convert any extra fat I still have into muscle. In the words of Kevin Spacey “I wanna look good naked.”
James, New Zealand :)
Presently I have been doing cardio exercises with some muscle training, but I am limited there. I am unable to do any weight lifting or pushups (anything that involves shoulder and bicep) as I do have an injury which is being looked at. Any adverse exercise there gives me exceeding pain the following day. I must admi…t that I only exercise about 2x a week, but meanwhile my husband has a daily morning routine.
I would like to drop approx 4kgs to get below 80kgs (I am 1,82cm tall) with big bones!
61kg current weight with wobbly bits I don’t need.
57kg-goal weight.
Loose fat and build muscle.
Maintain it Forever.
My Goal For the next 16 weeks is too lose at least 30lbs.
This is bite the bullet time! In the next 16 weeks. I don’t just want to lose weight I am aiming to sculpt the body into something that is worthy of the hard yakka that will go into getting it that way. I also am aiming to get really fit in the process. Count down has begun!!
I want to build more muscel and maybe get rid of some extra body fat
Ok well I lost 170 pds in one year which took most of my muscle with it!! It has been the hardest n let’s mention the longest road to try to rebuild that muscle I so tresure now. I would love nothing more than to be able to walk on stage in a figure competition n hopefully place!! So this is a huge long term goal beings I have horribly lose skin from such a dramatic weight loss!! But I am prepared for the road ahead!! Thanks for the emails!!
100 pounds off this year!
I currently weigh 290 and want to lose 70 pounds of fat and gain muscle at the same time. I once lost 100 pounds on my own by doing my own research and sticking to my goals. That was at age 22. I did really good at eating right and regularly working out. I will be turning 42 in a couple of days. I need to get my determination back. I know I can do it and with your assistance I know I can.
I want to be consist with my weight between 155 and 165 and add 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...