What Are YOUR Goals?

40 year old male. 214 lbs best guess on body fat 30%. I want to lean up, tone chest, arms, abs. Not looking for ripped muscles (yet) and want to drop down to at least 180 or lower. I started running 2 miles a day to get my metabolism started again, if I have any left.

Like many have said, without a target, it’s hard to hit your goal.

You can totally do it! I have absolute faith in you! I have thoroughly enjoyed Joel’s teachings and ideas and have found them quite beneficial. They busted me through a plateau that I have been stuck at for almost 2 years (since right after my honeymoon). I have been running almost every day for over 2 years, and couldn’t figure out why I still felt like such a whimp. I now know it is because I did NOTHING to build my muscle. Don’t be afraid to do it. It will help you burn fat and calories. I look more toned than I have in years, and feel much, much stronger. His sprint workouts are a HUGE help too.@ Rachel:

Wanna lose fat and weigh 55kg

I am 5’1 and weigh 159 pounds. My goal is to lose inches, weight, tone and exercise to improve my overall health. I want to be around a very long time. If there was one particular area I would like to improve would be my middle. 5 C-sections doesn’t make for good abdominal muscles, if any.

In the next 16 weeks I want to lose 30 lbs and tone my body.

My goal is to lose 30lbs in 16 weeks.

Hi. I am naturally muscular, but I have at least 20% bodyfat that sits on top. My goal in the next 16 weeks is to get down to single bf digits to finally show my lean physique. For the past 7 weeks ive commited to TT workouts along with xfld and both have helped tremendously. At this point, discipline in my diet is going get me where I need to be…..Staying strong (mind,and body) is where I’m currently at.

If it helps… I started running over 2 years ago. When I started, I was walking 2 miles with little bursts of running (and I mean little – maybe 50 feet or 50 yards, not sure). Running is very difficult on the lungs, although I have found nothing that helps build lung capacity, efficiency, and strength like running does. I also found that I grew to love it. I run in the mornings at about 5:00am, and I do it all year long. We have some pretty rough winters here in NJ too, but the only times I won’t go is if it is a snow storm (not safe on the roads by me), or if it is terenchal downpour. It’s amazing how peaceful and wonderful running in 10 degrees can be at 5:00am.

Good luck! You can do it. It is progress, not perfection. Just do what you can, and give yourself a break on big hills. It took me quite some time to conquer the big hills. I started by running bits of it, then walking the rest, and pushing myself weekly to run a little further up the hill than the week before. @ sarah:

Hi,
I am 24 ys old girl.I am 167 cms tall and I weigh 165 lbs.My body fat percentage is 37. I need to loose a around 45 lbs of weight to be in proper shape.Have not been doing anything lately.I had purchased the shapeshifter , but I still haven’t gotten time to download the stuff.Next 16 weeks ,I am planning to start on it and atleast loose 20 pounds first.There’s a wedding I need to attend in 8 weeks :)

Hey Joel,

My current goal is to reduce my body fat % from 13% to 8%. I have increased training frequency and implemented carb cycling (also starving for 36hrs and working out).
I have used lot of your techniques to get to this point (I lost 30lbs),

thanx
Dan W

My goal is to lose 16 lbs. in the next 16 weeks. This should be fun.

I am 48… Used to have 12% body fat… Then got hyper thyroidism… now I have 19% body fat. But… the good news is the thyroid is under control now. I am no where near the strength I had just a year ago. I would like to get my strength back to where I was and beyond… and in the process lower my body fat. Lowering fat and gaining strength is a tough challenge but you have inspired me! I am going for it!

I am currently in at week 4 of a personal challenge. To continue forward my goal is to be fit and lean, losing 47 more pounds. I have set my goal, and have really focused in on determination, dedication and what I want to look like. I have also set a reward that I will buy me an old style Victoria dress when I reach my goal. (which I desperately want!) Thanks so much for the continued email information, they have helped me stay motivated, and keep me on track!

5″9′ 51years old 285lb would love to lose 38+ lbs in 16 weeks. And be toner as I do it not baggy or sagging overall goal under 200 and fitlooking at 52.

My goal is to lose 40 lbs. in the next 16 weeks. Thanks for all you do!

Hi,
I am 21 years old, 5’7 around 133lbs and approximately 21% bod fat. My goal over the next 16 weeks is to reduce body fat, lose the last 2″ of fat off of my love handles and gain 2″ of muscle on my glutes.

Hi
My 16 week goal is to loose 28 pounds. Hope by doing this and exercising that I will lose inches all over and body fat

I would like to lose 30 lbs. I have a really hard time losing weight though. I am 45 yrs old this week and it gets harder to make a difference every year. I am determined to not be old and fat. I am currently doing the Cheat Your Way Thin program and am in the Priming Phase. There are only MIIT workouts mentioned in the text though. I feel sure I am supposed to be doing some weight training too, right???

My goal is to lose 83 pounds over the next 16 weeks. During this time I plan to go through two cycles of XFLD and two cycles of FFLWE.

– I’ll kick off with a FFLWE followed by XFLD.
– For the following 3-1/2 weeks I’ll utilize CYWT.
– Then I’ll begin another FFLWE followed by XFLD.
– With the remaining weeks I’ll continue with CYWT.

I currently weight 238lbs and stand 5’4″. The goal of 83 pounds in 16 weeks works out to a little better than 5 pounds per week, and ends with me weighing in at 155lbs. With the system and the science behind the programs you’ve developed, I believe this is a highly attainable goal, and I’m excited to begin this journey.

Thank you, Joel!
~ Shirley

I am 30. 6′ 2″ @ 210 about 16% body fat. My 16 week goal is to lose at least 10.5 lbs of fat while maintaining lean mass as best as possible.

I would like to lose fat, gain muscle and lose weight. I am down 30 lbs but my bodyfat only went 2% ! I would like to lose another 30-40 lbs in the next 16 weeks. I would like my bodyfat percentage to go down much more in the next 16 weeks!

In 16 weeks I will loose at least 10% of my body fat, loose 10 ponds and gain 5 ponds of muscle. I currently have a lot of muscle, but want to loose body fat so I can see all the hard work I put into it!!!

My goal is, and has been for the past three years is to lose weight and be able to fit into my size 6 jeans again… I’m pretty frustrated and not to mention broke after trying everything that I could. I’m beginning to think that all anyone cares about is my money and not my results. May 2nd I weighed 158 lbs. That’s when I got serious about getting fit for summer. I’ve always been active and eaten healthy, but I’m tired of not feeling good about how I look. I started Flavia Del Montes workout around May 9th. Then I started the Xtreme Fat Loss Diet for faster results but kept falling asleep during the fast day, even at work and driving… I have narcolepsy (seriously no joke). I’m so frustrated, tired, broke and desperate! It seems that every time I start a more intense workout the only thing I do is gain weight and inches. The only time I’ve been able to get down to a size (6) that I was happy with was when I was on the nutrisystem diet and not working out at all, but everyone keeps telling me that I have to workout to lose fat/weight. Don’t get me wrong I don’t mind working out at all, I was in the military for 10 years so working out is natural to me. And I’ve tried all sorts of different styles. So there it is my story, I’m 35, 5’6″, 171 lbs, 13 lbs heavier then when I started trying to get fit for summer and have no idea what to do now.

My goal over the next 16wks is to lose 40lbs and bring my bf% into the teens. I also want to gain some sexy, lean muscle.

I have always been skinny fat so i had the worst of both worlds! Noodle arms and legs, and a gut! About a year ago I decided to get really serious about my body and researched everything I could about fitness and healthy eating. I gained about 15 lbs of muscle all around in a few months, but since summer was just around the corner I decided to switch my goal to get really lean. Following CYWT I have been able to get the leanest I have ever been before! I now have a 4 pack with some nice definition throughout my whole body. But my goal is to have a 6 pack and be ripped all around before the summer is over! I believe I can achieve this with the great insight you have provided Joel! Thanks alot! Then I’ll start a novembulk (well it’ll be more like a novem, decem, jan and febulk! haha) to get to my ideal lean body mass! Then again, burn off any of the fat that I may have accumulated cause of it.

ps. Cheat days rock Joel! Thanks again for the amazing concept! Good luck to everyone in their goals! A lot of hard work and dedication is all you need! Don’t even think about “bad genetics”, put in the work and you WILL change your body!