Hi Joel,
I am, 42 years old 66 kg, 165cm tall, body fat way too much. I would like to loose about 15% body fat along with 7 kgs and i will be happy.
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).
Related Posts
3,477 comments - add yours
My goal is to, by September 1, 2011, which is 7 weeks, to lose 15 of 30 lbs. I am a 5’6 female, weighing 160 lbs, and I have been 30 lbs heavy ever since I had my kids, which was 13 years ago. I exercise only sporadically and have a very consuming job. I want to find a balance. I have lost about 10 lbs, but kind of gave up after a few weeks.
My 16 week goal is to lose 30 pounds and get more lean muscle! But ultimately the fat loss and muscle is just a pleasant by product of getting myself back into a healthier routine.
Hello,
My goal at 62 years is to add 20 ore years minimum by reducing my weight by 40 lbs., my waist by 4-6 inches, increase my height by 4 inches, no not really, reduce my body fat, walk 1-3 miles daily, then be able to run 1 mile without stopping, eat a health diet daily, smile laugh and enjoy life. Oh yeah. get a new wardrobe and look half way descent in swim trunks.
Hey Joel, I’m 6’1″ 168 pounds. I have a flat stomach and aim to reach 200 pounds. I don’t care too much about a six pack I’m going for the strong man look.
I eat healthy and workout 3-4 times a week. Any advice to help e reach this goal is much appreciated.
I am on track to lose 16 lbs/1 lb per week so my goal is to stick with my plan.
Hey since I started I guess I’ve lost about 10- 12 lbs but have been gaining a lot of muscle. I started at about 208 and am now hovering around the 200 mark well from what my broken scale tells me. It fluctuates like mad. I say 10-12 lbs because I didn’t weigh my slef when I first started and and I was around 210 then. I want to lose fat and gain muscle its discouraging not seeing the scale move but figure I am gaining muscle. I want to be about 140-145 with toned arms and legs. Can already tell in my face and arms.
Hi Joel
I’ve come from 240 to 194lbs. I want and will go down to 165lbs and anywhere between 12-15% body fat. I WILL accomplish this goal! How can I not with ALL the great tips and information that I receive from you and your team! KEEP IT Coming!
Thanks,
Sonja Wells
Hey Joel,
I am 57 and in pretty good shape at 5’8″ and 175 lbs. I want to maintain my weight, but add more lean muscle. I am having a pretty hard time trying to stay fit due to some knee injuries, but am hoping to get the knee going again so I can get back on track with the program.
I am 30 years old, my height is 160 cms and I weigh 68kg. I want to get back to the weight I had two years ago before I had an accident and broke my foot. I was 48kg. I want to fit into my clothes again.
16 week goals are.. drop 23 lbs and Get to 8%. Increase cardio and muscular endurance with circuit trainin and running (ugh running ). Strength training once per week w compound movements. Hit 405 on bench, so close but so far!
My 16 week goal is to win the kickboxing world champs in Spain in 1st week of November. I need to be fitter, lighter and faster and I willl be.
My goal is to lose 30 pounds while increasing my muscle tone.
I am 49, starting weight of 128 lbs, and my goal is to lose 18 lbs. I am diet challenged, but am giving it my best effort.
My goal is to lose some body fat (I’m hoping to lose at least 3-5% of my body fat) within the next 16 weeks. I’m not necessarily worried about how much weight I will lose.
I am 6’1″ and weigh roughly 250. I’m unsure of the paticulars of body fat and such, but I am certain that I have alot of work to do. I would like to get to a point where I have great muscular definition and energy. The mirror doesn’t like me right now and I’m not pleased with it at all. So, here’s to success and better, brighter physical future.
My big goal is to lose 15% bf and get A SIX PACK by december 31st!
LIVE LARGE is my new motto!
See ya at the finish line ;)
I’m currently at 19.7% Bf and aim to get to 15% in 16 weeks time! also hoping to continue to discover more intense and exciting workout routines!!
Hey ,
I’m 18 years old , 6’1 ft tall and weigh 249 Pounds . The Plan i set up for the Next 12 weeks is to Lose 60 pounds of fat while maintaining my muscle mass .
Its gonna be tough but I’ll try my best :)
Joel,
I’m pretty near my ideal body weight, 182 right now, so I’d rather not gain any. I have plenty of belly fat and some man-boobs I’d really like to lose that I’ll be working on. Fat content about 18%, so I’d like to drop that into the single digits. I’m 56 and have never had a studly body, so this could be a challenge, but it’s my goal.
My intent is to reach true happiness when I look in the mirror. To feel good about my body, once again. For clothes to look as though they were tailor made for me because they fit my body that well. And, to have more energy. In addition, starting and continuing a routine of fresh food eating, more water drinking, yoga or some other type of calming practice like meditation, walking everyday, stretching out everyday, and keeping a journal for reflection. I believe that if I were to drop two sizes in clothes and tone up more that I would be very happy when I see myself in the mirror. I need to set the best example for my four young boys as I am all that they have left after the passing of my belated four months ago. It was an eye opener to me and has made me value every moment to the point that I want to be completely healthy in all that I do from now on, to set a good example and be a great roll model for my children and so that I am able to enjoy the time that I am alive creating wonderful memories with my children and someday grandchildren, and great-grandchildren. Thank you ever so kindly for your assistance in not just my success but the positive impact this will have on my four boys!
Hi
I´m 35 years old, 1,72 m , and weigh 70 kg. My goal weight is 64 kg.
Hey Joel, I am 25yo, 5ft6″ and 207lbs. I would love to burn 57lbs of body fat and gain some lean muscle in the process.
My goal is to drop 2 pant sizes.
I am a size 24 (3 babies and quit smoking plus age and giving up) and I would to get to a size 20. I have fabulous hips and even at 15% body fat I was sporting size 14 pants because of my hips.
I am much happier with my overall curves now, I just want to get back down to a health weight. I have already lost 10 lbs just following some of the diet tips, so I know I can do it.
Hi, everyone!!
I’m 5’2 and 121lbs. I want to be fit and down to 114.4 lbs. 6.6 lbs to lose. I want flat stomack in 16 weeks.
You must be logged in to post a comment.
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...