Lose 30 lbs. and get fit
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
Joel,
I am 5’8 I weigh 200 lbs I want to lose 3 inches in my waist. I have lost about 18 pounds so far.
My 16week goal is to lose at least 16lbs of fat, and up to 32lbs of body fat. I also want to get rid of the giggle on my arms (I want to have defined tricepts/bicepts. Right now I have a lot of muscle, but you can’t see it very well.) I also want to firm up my abs, and slim down my thighs. I am a 40yr old female, 5’3” tall, and 34.8%body fat. I weigh 196 lbs, and I have just lost 19pounds, so I am working on my goals, and have been for the last 18 weeks. I am doing Weight Watcher’s, and was doing Extreme Fat Loss Diet (taking my 4 week break from that). One more goal: I will measure my arms, legs, and waist to see my progress, besides the scale.
Hi,
My 16 week goal is to learn what foods give me energy and what foods give me that dragged down bloated feeling that I have this moment. I’d like to have toned muscular arms. No more jiggly bits, a nice flat stomach, a stronger chest and back creating better posture. I have bad knees so have to go easy on squats and lunges. I find that sticking my seat out before sqatting takes some of the stress off my knees. Any other tips? I need to lose about 7 to 10 kg as well.
Thanks for the inspiration!
Hi Joel,
I’ve been working your EXTFLD for the past 6 weeks & have lost more than 17 pounds of fat! I’m currently @ 294 & 32% fat. I’m noticing a nice difference in the waistline & am working towards 36″ Levi’s by Thanksgiving. Currently in loose 40″. I’m 5′ 11.5″ & age 55. The reason I haven’t been working the accompanying workouts is that I’ve been experiencing good results with X-SizeII. With my current progress, I believe I’ll be there. Love The Extreme Fat Loss Diet as I’m never hungry, & find the depletion day the toughest, as it’s quite a bit of meat, fish or poultry to consume. Anyway, I’m sticking to it until the fat is minimal. Thanks.
My goal is to lose 25lbs
I am 5’7″ and weigh 214lbs! I am in the middle of chiropractic treatment and am not allowed to exercise until my back and pelvis are straightened out. SO I am planning on attacking the eating side of things for now – have eaten a lot of junk lately. I am going to increase the vegetables and cut out all grains and refined carbs. I am going to pull up the Cheat your way thin stuff again now that we are settled and done with our marathon move and get going on that program. Looking to lose about 25 lbs in the next 16 weeks… not sure if this is realistic but am desperate to get healthier and am going to give it a good shot.
i gained the weight 211 to 233.put on some muscle now i would love to lose the big gut and get that cut look on the arms and chest
I am 56 years old, 6′ 1″, 225# and about 28% BF. My objective is to reduce to 205#, reduce the BF to below 21% and increase my endurance since I expect to ski Jackson Hole next February.
Hi Joel, my goal is to drop 4-6 inches off my belly (by getting rid of some of the fat) and replace that with more lean muscle. My chest is getting better and I want to continue to expand it. I also intend to devote some time to adding strength in my legs. I am going to lower my BMI down to below 20 (from 28) and also strengthen my cardio-vascular system.
Joel…to be honest, I have no goal…my ‘goal’ now is eat comfort food and drink lots of alcohol..
To reduce body fat.
At present I am 152 lbs and my waist is 35″ . After 16 weeks I want to lose exactly 32 lbs and 4″ from my mid section. I am serious to lose this weight and get a nice figure. Please help me.
My goal is to lose 30lbs to regain my healthy bodyweight of 155 and increase my muscle mass to maintain this weight. I especially want to increase my upper body strength.
losing 10 lbs of fat and showing the six pack abs and get rid of gyncomestia and gaining some muscle
I am a 53 year old, 5’10” female, presently weighing 170 lbs. I want to lose 20 lbs, gain muscle mass and lose body fat. The number on the scale is not so important, but i want to wear size 10 jeans with NO MUFFIN TOP!!!.
My goal is to gain muscle, lose around 20 lbs, and tone & firm all over.
I have recently lost 76kg, but regained back 35. In the past 12 months that has included a weight gain of 25.1kg. This has included fat gain of 22.14kg and a decrease in muscle of 5.83%. My Current weight is 104.6kg
My 16 week goal is to weigh a maximum 87kg. Decreae my fat % by 11.5% and increase the quality of my active tissue mass by 10%.
As I start I would like my stats to read at worst:
87kg Weight, 37kg Fat, and ATM quality 82%. I realise I will still have a way to go from here.
My best biomarker index was 61. It currently reads 83. In 16 weeks it needs to be at least 70. My cellular fluid balance needs to decrease from 54.28 to at least 30.
Lezzz deize up our bodys for the sake of our Creator who entrusted us with the body of ours.
I’m 5’8″, weighing about 145-150 lbs with rough 7-10% body fat. I have an athletic physic, however there is still that stubborn stomach fat around my mid-section hiding my lower 8-pack and around my hips as well. The fat has been there for as long as I can remember, and it appears that no matter what I do it won’t go away. I just want to be rid of it once and for all!
My 8 week goals are as follows:
1. Eat according to my daily plan and not out of emotion
2. Lose 10 lbs
My 16 week goal is to keep off that 10 lbs, and maintain the new healthy habits instead of always going back to my old ways after I reach my goal weight.
well Joel starting first thing wed. morning i’m going to get out by 7am on a 45 min. dog walk then home to do at least 20 min. of some kettlebell workout, then breakfast for the dogs and myself. then bike ride to work. bike home after work and walk the dogs before bed. every other day i’ll be replacing the kettlebell with zumba, i really enjoy zumba it puts a lift in my day and is a great workout for your whole body and spirit. i plan to loose at least 15 more lbs and tighten and tone as well as building muscle. i’ve really tried to follow all you guys tips and i’ll say they are great because i’ve lost 20lbs and have some definitation in my arms and legs, you guys are great!THANKS
Hey guys! I’m 5’5 and have started My Last Diet. I have noticed over this first week that my clothes are loosening up and I don’t huff and puff as much going up my apartment stairs (miracle). I currently weigh 259lbs and hope to be down around 220 in 16 weeks. Others have done it so there’s no reason why I can’t. I’m absolutely motivated this time around to drop the fat once and for all, and to stop dreaming about my dream figure and start creating it. I’m truly excited because my hubby has my back and he’s actually the reason I’m even going down this road right now.
Good luck to you all!!
Im 150 now, my 8 week goal is 160 pounds (i think i will gain more the first couple weeks since I have been cutting. 16 week goal is 165 pounds at 5-6% bodyfat (my current bodyfat) after this 8 week bulk i will probably cut 3 weeks and then another 8 week bulk
For the next 16 weeks I am going to continue rehabilitating my knee, which I sprained.Continue increasing my exercises.
Log what I am eating. To be more aware of the amount and habits needing to correct.
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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...