Lose Fat, Strengthen Joints, Rapid Fat Loss

hey everybody,

Today’s blog post may be the most important of all.

If you really want to achieve your goals, you need to take ownership of them.  There’s no better way to do so than to make your goals public and acknowledge your goal realization obstacles.

Please write your fitness goals for the next 16 weeks, along with your goal realization limitations below in the comments section.  There will be a great reward for anyone that does (coming next week) – I’m going to keep it a surprise, but you’ll be happy you took the time to help yourself

have a great day,

Kareem

I am going to lose that last 7-10 lbs of fat by making better food choices and mixing up my workouts. I will run one race of at least 10K in the next 16 weeks and reach my goal of bench pressing 225 again.

I am going to lose 20 lbs of body fat. ( i have lost 17 already).
I am going to increase my chin ups by 20%, Squats by 20% and Pushups by 20%.

Denis

In 16 weeks time I will be 20lbs lighter and 2 dress sizes smaller. Now I’m 185lbs and a size 18 UK

I want to have six-pack abs by the end of the summer, but
I have little equipment and even less time.

Get bodyfat level down to low teens so I can see my abs! Work DEFL regularly (4 routine per week) plus added HIIT. Be able to perform crow yoga pose for 1 min!

I plan on dropping another 3% body fat.
I am expecting to increase my heavy lifting by 5%
I will increase my interval cardio intensity and time by 10%
My long term goal is to be at 20%, or less, body fat by this time next year

In 16weeks I am going to lose another 15-20lbs more body fat and decrease my measurements all around so that I am down another dress size.

In the next 16 weeks I will get better and better with my push ups, and by the end of the 16 weeks have lost 30+ more lbs so I can do chin ups.
I am 54, have lost 45lbs by eating healthy and going through the DEFL (to the best of my ability, had a back of the knee injury) and now the 52 week workout. But I will try the DEFL again when I lose the 30+. I have found I lose 1lb a day as long as I dont eat starchy carbs or sweets, but gain 2lbs a day when I do eat them???? But I want to be lean not just thin.
Thank you Dr K.
Susan

In 16 weeks starting July 1st (1st day of my retirement) – and ending on October 21st – I will bring my body fat to under 13% – currently at 18% – I will exercise at least 4 days each week – I will increase my strength by 30% – I will reduce my waist by 2 inches – currently at 36 inches – I don’t care about weight as that will take care of itself – I am currently at 180 # – and as a side benefit of my goals – I will reduce my golf handicap by 2 points – down to a 6 handicap – should be fun – and last but not least – I will eat a big salad everyday – plus drink a fresh glass of carrot juice everyday -

In 16 weeks starting July 1st (1st day of my retirement) – and ending on October 21st – I will bring my body fat to under 13% – currently at 18% – I will exercise at least 4 days each week – I will increase my strength by 30% – I will reduce my waist by 2 inches – currently at 36 inches – I don\’t care about weight as that will take care of itself – I am currently at 180 # – and as a side benefit of my goals – I will reduce my golf handicap by 2 points – down to a 6 handicap – should be fun – and last but not least – I will eat a big salad everyday – plus drink a fresh glass of carrot juice everyday -

In 16 weeks starting July 1st (1st day of my retirement) – and ending on October 21st – I will bring my body fat to under 13% – currently at 18% – I will exercise at least 4 days each week – I will increase my strength by 30% – I will reduce my waist by 2 inches – currently at 36 inches – I don\\\’t care about weight as that will take care of itself – I am currently at 180 # – and as a side benefit of my goals – I will reduce my golf handicap by 2 points – down to a 6 handicap – should be fun – and last but not least – I will eat a big salad everyday – plus drink a fresh glass of carrot juice everyday -

In 16 weeks starting July 1st (1st day of my retirement) – and ending on October 21st – I will bring my body fat to under 13% – currently at 18% – I will exercise at least 4 days each week – I will increase my strength by 30% – I will reduce my waist by 2 inches – currently at 36 inches – I don\\\\\\\’t care about weight as that will take care of itself – I am currently at 180 # – and as a side benefit of my goals – I will reduce my golf handicap by 2 points – down to a 6 handicap – should be fun – and last but not least – I will eat a big salad everyday – plus drink a fresh glass of carrot juice everyday -

In 16 weeks starting July 1st (1st day of my retirement) – and ending on October 21st – I will bring my body fat to under 13% – currently at 18% – I will exercise at least 4 days each week – I will increase my strength by 30% – I will reduce my waist by 2 inches – currently at 36 inches – I don\\\\\\\\\\\\\\\’t care about weight as that will take care of itself – I am currently at 180 # – and as a side benefit of my goals – I will reduce my golf handicap by 2 points – down to a 6 handicap – should be fun – and last but not least – I will eat a big salad everyday – plus drink a fresh glass of carrot juice everyday -

In 16 weeks, I want to be disciplined enough to continue the workouts I am currently doing – making up my own routines based on Dr. K’s DEFL exercises and HIIT! I would like to be down 5 % body fat and lose 15 pounds to reach my goal before I hit 50 years old. My challenge is that my exercise group breaks up for the summer – so much easier to do the exercises together, and I travel so have to adjust my exercises that I use weights for to bodyweight exercises.
I’m determined though as I have seen major results in changing my slow cardio workouts on the dreadmill to the DEFL and HIIT combined workouts!

Get back into working out 4 times per week and get back into the shape I was in last summer! That means shaving a little bit of fat off the abs!

I forgot to add my limitations…

That would be the full time job/baby daughter/cold outside (winter down here in Chile)/no gym membership. I can still do it thought!

Feel free to add these 2 posts together if you can…

In the next 16 weeks I want to drop one dress size, improve my push ups, squats and chin ups. I want to double my energy levels, feel fit and healthy.
My main issue is to figure out what my body doesn’t like when it comes to food, as that dramatically changes my performance on anything I do. I started a food journal where I write down everything I eat and my body’s reaction to them. Only a few days on and already found some surprises.
Dr K, you’ve been great. Thank you very much for everything!
Cris

I need to lose another 7lbs to achieve my overall goal and get my body fat down to 15%. I’ve already lost 16lbs and an incredible 12% body fat in the last 3 months. I’m going to increase my cardio rate by 10% and not have any ‘Bingo Wings’ or Muffin Top’ AT ALL at the end of 16 weeks. I’m also going to increase my weights by 20%. Thanks Kareem, you’ve played a major part in the goals I’ve already reached !! Vikie

My goal by the end of the next 16 weeks is to drop my body % down to 10% and see my abs. In doing so I would like to drop 13 lbs. I’ve been able to drop 28lbs since Jan. 1 and would like to get down another 13 without losing LBM.

Start date June 16 2010 – end date October 6:
1. I am going to go from 17% body fat to 12%.
2. I am going to move from the beginner level to intermediate in my Bodyweight Blueprint for Fat Loss Program in all 3 levels.
3. I am going to learn 5 flows of Prasara Yoga.
4. I am going to meet the kettlebell requirements for RKC snatch test, 40 snatches with 12 kg KB.
5. And I am going to continue my MYM program, going from month 6 to 9.

I am going to restore a healthy relationship with food and lose 15 lbs of fat while building muscle. more importantly, I’m going to maintain this renewed body for many years to come.

I am going to lose 20lbs of fat and gain 10lbs of muscle in the next sixteen weeks by continuing to do my daily exercise and eating plan that I have been following.
Thanks Dr K.

I’m going to lose those final 5 pounds and drop my bodyfat percentage another 2 points (to 17). I will be able to see my six pack without having to strike a silly pose.

I will lose the last 15 pounds and decrease my body fat percentage. I have fibro, arthritis and bursitis and find that my joints give out before my muscles do. Also, recovery time is very long for me. I did my workout on Monday and I am scheduled to do it again tomorrow (Thursday) but I am still sore. I can do it though!

In 16 weeks I hope to improve my eating, lower my body fat % by 3%, and put on 5-10 pounds of lean muscle.

I’m going to drop a dress size (from 16 to 14UK) over the next 10-16 weeks and hopefully looses somewhere between 10 and 15lb of fat and possibly gaining a bit of muscle!
I would also like to be able to do one unaided chin up and run 5k in 30minutes. I can do it in 33minutes at the moment.
Lack of training knowledge is standing in my way of achieving 30minutes at the moment. And will power is my main obstacle for the other goals.

I\’m going to drop a dress size (from 16 to 14UK) over the next 10-16 weeks and hopefully looses somewhere between 10 and 15lb of fat and possibly gaining a bit of muscle!
I would also like to be able to do one unaided chin up and run 5k in 30minutes. I can do it in 33minutes at the moment.
Lack of training knowledge is standing in my way of achieving 30minutes at the moment. And will power is my main obstacle for the other goals.

I will be below 10% body fat and will have gained over 10 pounds of muscle as well.

I’m 18. Currently on a program to gain muscle and lose fat. Now looking good with body fat percentage stripping down to that last 10 pounds. By the next 16 weeks after completing the last 10 weeks of my program, looking forward to bulking up for muscle and strength with a new program. My plan is to lose fat first and start bulking up later on for this year. Plus, I’m preparing myself to get into shape so that I’m ready to serve 2 years of military service for my country next year.

In the next 16 weeks I plan on dropping 20 pounds of fat and hope to see some muscle definition. I will need more time than 16 weeks to see my abs, but I am OK with that. If it takes one year to see my abs I will be ecstatic!

In the next 16 weeks I plan on dropping 20 pounds of fat and hope to see some muscle definition. I will need more time than 16 weeks to see my abs, but I am OK with that. If it takes one year to see my abs I will be ecstatic! Have to stay focused.

I will lose 3 ” off of my Belly!!!

Already have good diet and work habits, likely not healthy to limit my caloric intake any further, so I need to find a way to break through this plateau with more effective exercise routines

I will lose 3 \" off of my Belly!!!

Already have good diet and work habits, likely not healthy to limit my caloric intake any further, so I need to find a way to break through this plateau with more effective exercise routines

My goal is to control my diet to lose10-15 pounds of stomach fat. I will need to vary my workouts each morning and add additional workout in the evening. Finding the right exercises or my workouts for the time I have will be important.

I will successfully rehab my knee (post op meniscus repair/baker’s cyst surgery)
I will fit in my size 8 jeans by Sept (should translate to 10Lb wt loss)
I will be able to leg press 8 plates by Sept
I will be able to at least 180 min of cardio/week (bike or elliptical) by Sept.

My 16 week goal is to lose 25 lbs and keep the muscle I have and add more. To diet properly and continue long after the 16 weeks is done. I would like to have my pant size drop from 36″ to 32″. I would like to show a six pack in time for my trip to the Mayan in the fall.

Maintenance and Muscle Building – Continue to work on stripping away as much fat as possible by finishing weeks 11-12 and moving on to weeks 13-16. Fatloss goal is to lose the last bit of fat that sits on top of my glutes at my lower back, working on the “V” shape, so there is a nice curve from my lats into my waste and back out and down around my glutes, getting rid of the “hump.” Will start lift hard/play hard workouts to build muscle as I have lost some strength and mass during my fatloss quest. Must also work on my fear of rising scale numbers as this must happen to gain lean mass and everyone keeps telling me that 160-170 is to light for my 6′3″ frame.

Maintenance and Muscle Building – Continue to work on stripping away as much fat as possible by finishing weeks 11-12 and moving on to weeks 13-16. Fatloss goal is to lose the last bit of fat that sits on top of my glutes at my lower back, working on the \"V\" shape, so there is a nice curve from my lats into my waste and back out and down around my glutes, getting rid of the \"hump.\" Will start lift hard/play hard workouts to build muscle as I have lost some strength and mass during my fatloss quest. Must also work on my fear of rising scale numbers as this must happen to gain lean mass and everyone keeps telling me that 160-170 is to light for my 6\’3\" frame.

Hey everyone,

My fitness for the next 16 weeks is to reach 12% bodyfat, which I think i pretty realistic considering I am at 24% bodyfat right now and I weigh 72 kgs, which makes it a goal of 9 kilograms of bodyfat to lose. I also want to gain atleast 5 kgs of lean muscle as well.
About the ‘impediments’ in my way,
1. I’ll be starting my first ever job from next month, which means I’ll be completely on my own for the first time in life. This can lead me to be a couch potato, which I plan to avoid.
2. I’m one of those guys who plateau faster on diet and exercise plans compared to other people.
3. I have a bit of a geek left in me which makes me prefer intellectual work over physical work.

But, all said and done, I have to admit that I’ve already lost almost 8-10 kgs of bodyfat in the last 6 months with Dr.K’s help, and that too without overworking myself. And right now, I’m feeling close to the best I’ve ever felt, which makes me even more motivated to realize my fitness goals.

Thanks for all the good posts Dr.K

Megha

in 16 weeks i will be down these painful 5kg!
i will not be saying i am too tired to exercise because i will have more energy.
i will feel content in myself again
i will like how i feel

limitations? i have to break an upward weight trend since early menopause (39) which seems to not only prevent weight loss but cause unsightly fat gain despite best efforts with diet and exercise

I’m looking to bench 100kg as it’s always been my weak lift. Also want to rehabilitate/operate on my knee so i can get back to training legs again

I\’m looking to bench 100kg as it\’s always been my weak lift. Also want to rehabilitate/operate on my knee so i can get back to training legs again

I just got knee surgery. I will rehabilitate my knee properly. I will follow physical therapist instructions to the finest detail. I will have proper nutrition so I maintain my weight (197lbs 15%body fat)during my injury. I will begin working out next week doing exercises that do not hurt my rehabilitation. After first 4 weeks I will begin to full workout again. I will lose at least 1% of body fat a week. My goal is to lose body fat while maintaining as much muscle as possible. I will be at 5.5% body fat by the end of the 16 weeks. I will work never miss a work out. I will plan all meals ahead of time. I will continue to educate myself on nutrition and fitness. I will overcome any unforeseen challenge to my fitness that comes my way.

My 16 wk. goals are the following:
1. Lose 20 lbs. of body fat
2. Workout 3 days of fat burning exercises and one day of cycling
doing avg. of 20 miles a session.
3. Have more will power to make better food choices.
4. Become more vibrant and energetic.
5. Have more self confidence.

I can come up with goals, but lose focus as time goes by as time passes by. My biggest obstacle is staying on a healthy diet.

SImple goals. Drop another 10 pounds by shedding remaining belly fat and working out after a knee injury. Improve strength and get back to being able to crank out 10 pullups unaided.

In 16 weeks time I will have lost 25 pounds of body fat and will be leaner and stronger than ever. I want to lost inches off my waist, hips and thighs and drop 2 sizes. I already eat healthy so will just increase my resistance training and cardio.

Hey Guys,
In 16 weeks i will hopefull go from 90 kg down to 75 kg during this i dont want to just lose the fat but also want to increase my fitness and add on a few pounds of muscle.
the reason why i couldnt reach my goal was because i cant control what i eat and always end up ruining my diet. however i will soon start Joels XFDL along with your DEFL and hopefully with the next 16 weeks my dream will become a reality.
Muhannad

Thanks for the challenge Kareem! I’m 48 years old. Within the next 16 weeks, I will go from 122 lbs to 115 lbs, and from 21% body fat to 16% bodyfat. I will be able to perform at least 10 pull ups and 10 dips. I will continue a healthly diet and be in the best shape of my life; mind, body and spirit.

“It’s now September 27, 2010 and I weigh 145 lbs at 18% body fat. I am one hot looking mama! ! It feels so good to have gotten those negative energy vampires out of my life and just get on with my plan for discarding all of the useless fat that I had on me! No more though. I am lean, muscular and I am happy, ecstatic and grateful that I reached my goal of 18% body fat! All of my nutritional changes, progressive workouts accomplished and hard work and lifestyle changes have paid off!!”

Hi, Dr. K – I hope you like the way I stated my goals and obstacles. It’s the best way I know how by just looking to the future as if it’s here now. That way I keep my anxious side under control.

I am going to lose 15 lbs and feel great walking around in a bikini. One of the challenges I am going to face this summer will first be a change in schedule from going from the year-long schedule with classes all over the place at all hours of the day to the summer schedule where I work only 9-2. I will have more time in the afternoon to go to the gym but I will also need to make sure I prep my meals in advance. I will also face a challenge in August when I move back home to the states for a month. I will have to watch my portion sizes when I go out to restaurants with the family because they are much bigger in the states.

My goal for the next 16 weeks is to lose 10 lbs of body fat and go down at least one dress size and look good in my swimsuit. Also to get in some sort of physical activity every day of the week and switch out my exercises. I typically workout Monday – Friday but take the weekends off. My challenge will be to get in seven days of activity, switch up my workouts and to keep my eating under control. Another challenge I have at the gym is that I work out with two-three other ladies and we tend to talk more than we workout, so I have to concentrate on exercising by body instead of my mouth.

I plan on losing at least 25 lbs, in addtion to the 15 I’ve lost already, 35 lbs would be even better. I’m going to stick to the DEFL program using the Inner Circle workouts 4 times per week. I’m going to get through at one round of Joel Marion’s XFLD program using the Superhero Blueprint you outlined (I’m just waiting for the supplies so I can get this started). As far as limitations, I’m a little apprehensive about the diet, given the fact that I’m a Type 1 Diabetic, but I’m gonna give it a shot.
Here’s to a long and healthy life!!

Drop significant body fat. I want to be able to see my abs by the end of summer!

My job and lifestyle work against my nutrition disciplines.

Loving your program!!!!

Perry Robey

My goal for the next 16 weeks is to loose 8 kg, ang gain some muscles.

Oh yeah, I forgot to mention my limitations, which would be periodic joint pain (from working out) and obstacles such as lots of summer picnics and parties! Thanks Dr. K!

In 16 weeks I would like to have the discipline to continue my workout routines even if I do not have a workout partner. I will return from an overseas deployment, begin a new job in a new location and return to my beautiful wife and two daughters. I want to incorporate fitness into their lives as well and make it a family event

After 16 more weeks of DEFL I am Not going to have any belly fat left, & I Will manage a real pull up before my 53rd birthday! I might even be able to go out in fitting clothes, or Even wear a dress! Thanks Kareem!!

He Marylin,
Love your post about -the negative energy vampires.
Have just the same goals as you!!!

in 16 weeks i will have lost 50 pound of body fat. get a six pack. and be more agile and flexable and also way stronger. the only problem i have is that sometimes its hard to complete all my workouts.

I am so glad i have gained 10 lbs of lean muscle and lowered my body fat to 12%.My shoulder pain is now completely gone an i can work freely now even with these 60 hours/week crazy schedules.All this within 16 weeks from now.

In half that time — by my 50th birthday — I will lose 5 more pounds and have reached my goal weight. I will get more sleep each night. I will focus on eating “clean” — vegetables, fruits, legumes, whole grains, nuts, etc. — rather than try any more “hardest diet” or “extreme fat loss” programs that are constantly on the internet. I will continue my weight-lifting and HIIT regime. Having just begun running, I will continue doing that 4-5 times per week. I will incorporate yoga and meditation into my daily life. The challenge will be to maintain this lifestyle once school resumes next September, as my schedule will then return to the chaos it is now.

I am going to use all the knoledge I have gathered in the last 6 motnhs and reach my final goal of 7% bodyfat and seeing my abs for the first time.
See you soon:)

I will have an eating and exercise routine that I can live with and lose 25 pounds and at least 3 inches from my chest and hips.

Lose the abdominal fat and maintain an energized system.

I have had to take care of my semi-invalid wife for the last 18 months. Right now I have to help my son and his wife with newborn twins. Im 67 years old, on feb. of 2009 I was weighing 245 at 13.5 body fat. Now im down to 225 at 14.2 body fat. I will lose the fat and get back to at least 230 at 13.5 BF in 16 weeks.

Will get back on my wiegth lifting routine and get the next 15 lbs off.

In the next 16 weeks, I will drop a stone and between 2-3 inches around the chest, waist, and hips. I will push myself further, since it’s summer and the holiday season, to follow a more structured eating plan (eating five times a day), and not to slack in workouts.
Kareem, thankyou for your continued support and emails
Bring on la Summer!

In the next 16 weeks, I will drop a stone and between 2-3 inches around the chest, waist, and hips. I will push myself further, since it\’s summer and the holiday season, to follow a more structured eating plan (eating five times a day), and not to slack in workouts.
Kareem, thankyou for your continued support and emails
Bring on la Summer!

In 16 weeks, I want to be at least 10 pounds lighter on the scale and drop my bodyfat by 5%. I also want to increase my mobility, flexibility, speed, and body strength/control.

I need to balance the demands of my family and develop my workout intensity. I also need to clean up my diet a little more and become more organized around meals (mostly dinner).

I will commit to eating more frequent meals that are more nutritious and working resistance training into my daily workouts to build up my strength and burn more fat. I have a long work day so I must create a schedule to accommodate these things.

I am forming the habit of doing the weekly exercises. I know 20kg is going to take a while but if I just keep head down and bottom up I get much closer to my target in 16 weeks.

My goals for the next 16 weeks are to decrease body fat by at least 10%, drop a dress size, and increase muscle tone, stamina, and energy. My challenges are to accomplish these goals while writing my dissertation.

Thank you, Dr. K.

Warm regards,
Helen

I am going stay consistent with my training, no making excuses for not working out. My goal to be toned, strong and healthy by October (40th reunion Yikes!)

I will overcome my limitations and use and eliptical machine for 25 minutes without injury

I will be consistent in working out and get rid of junk food

My diet and exercise choices are a lifestyle for me and I plan to still be living strong and healthy in 16 weeks from now! Even though I’ve added DEFL, I’ve been at a plateau – not gaining or losing weight, but increasing in strength and tone. I’m seriously going to lose 15-20 pounds this year and keep it off forever. I’m going to bring my body fat from the mid 30%s to the mid 20%s, also. In my summer diet, I’m keeping the BBQ white meat, but losing the sauce. I’m already eating lots of veggies and protein often, but I will not “indulge” in Madjool dates (my HUGE weakness)! I will continue my water aerobics, yoga, and DEFL with vigor! I will try not to move continuously every day and get 8 hours of sleep each night! LIVE WELL LONG!

In 16 weeks I will be 25 lbs lighter by following DEFL program. By the way where are the Bonuses?? I’m looking forward to Adam’s push up program. I’m a 71yrs old woman and need all the help I can get!!

In 16 weeks I will be 25 lbs lighter by following DEFL program. By the way where are the Bonuses?? I\’m looking forward to Adam\’s push up program. I\’m a 71yrs old woman and need all the help I can get!!

To lose 5% body fat & be able to do 6 unassisted chin ups.
I am going on holiday twice in the next 16 weeks which will be a challenge, but the biggest obstacle i face is me. I need to stop bringing “bad” foods into the house and stick to some sort of regular exercise program. It has been hindered due to chronic back, neck & shoulder pain but i am working on it with a new therapist and i have high hopes that i can, finally, resolve it. Winter is also an obstacle as I find myself so unmotivated to do anything but eat!!!

I intend to lose 7 lb and imporve my average speed for a 40 mi bike ride by >1.5 mph (from the current 12.7 mph to >/14.5 mph).

Business travel is the #1 challenge in meeting my speed goal. It interferes with my road time. Stationary bikes are a subsitute, but don’t provide the same level of training.

I will fully implement a bodyweight workout routine and high intensity intervals to shed the spare tire I am developing as well as to regain my strength from several years ago and further develop my strength. Besides working for myself (structural engineer), I have 8 year old triplets that require a good deal of time to be the father I should be for them. Just turned 40 and see that I can no longer coast through life eating the garbage I grew up eating.

Thanks Dr. K for the knowledge and encouragement you share in your video blogs and systems.

Oh, forgot to mention the sleep debt from overworking and seemingly endless shoulder pains in both arms (trying to work that out).

I plan to keep doing what I’m currently doing while restoring my injured knee back to workable condition. That means I’ll keep up with Dr K’s DEFL workouts as best I can, keep eating nutritious food, avoid alcohol, to prevent my fat content from increasing past 26%. Anything else is a bonus while I have an injury. I’m on track for meeting my new year’s resolution – to be fit and fabulous when I turned 50, and that’s just 8 weeks away.

my goals for the next 16 weeks is to lose about 10 pounds of fat and gain 1-5 pounds of muscle im curretly doing vince delmontes maximize your muscle and its helped me gain 5 pounds of muscle but the limations are the lack of a gym not home gym and lack of equipment

my goals for the next 16 weeks is to lose about 10 pounds of fat and gain 1-5 pounds of muscle im curretly doing vince delmontes maximize your muscle and its helped me gain 5 pounds of muscle but the limations are the lack of a gym not home gym and lack of equipment :]

I’m going to lose 20 lbs!!!!! and tone up

In 16 weeks I plan to lose 20 lbs of fat. I will workout at least 3 days a week using the DEFL program, and one day of cycling. I hope to be down at least one dress size.

As for my greatest challenge it’s me, and my Stinkin’ thinkin’. That little voice saying “What makes you think you will ever succeed? You’ve never managed it before!” I can do it! I have all the tools I need. This time I’m also going to ask for some support and exhibit accountability.

In 16 weeks I plan to lose 20 lbs of fat. I will workout at least 3 days a week using the DEFL program, and one day of cycling. I hope to be down at least one dress size.

As for my greatest challenge it’s me, and my Stinkin’ thinkin’. That little voice saying, “What makes you think you will ever succeed? You’ve never managed it before!” I can do it! I have all the tools I need. This time I’m also going to ask for some support and exhibit accountability.

Hi

Like most men here i want my six pack abs.
Since i am from South Africa its more difficult, not like you that having warm weather now.

I have the energy and time and great will power, but suffer a lot of joint problem every second week. This week my right hand and left shoulder and left hip, a month a go my right elbow. Since i adjusted my nutrient in take and of course all the great info here its becoming better.

In the 16 weeks injured free, by seriosly follow Dr K methods.

Double Edge cheers here

SPee

My goals for the next six weeks are, increasing my bench press by 25 pounds, gaining 1 inch on my arms and squatting 425lbs.

I will get to 85kg in 16 weeks.

goals for 16 weeks:
1. lose the rest of my belly fat
2. double my push-ups ( I can do 24 in a row now)
3. do my first ever unassisted pull-up
4. change my work-out plan every 4 weeks
obstacles:
1. I love ice cream
2. I have a very hard time changing workout plans…I just tend to stay in the same one, though I do consistently push my intensity level

In 16 weeks my goal is to drop at least 32- 48 pounds of body fat. To do this I need to plan my food for the week, buy it, store it, cook it and pack it…….as you can see this is my down fall. I have a tendancy to get food on the go. I will schedule my exercise first.

My goal is to to reduce body fat a little, maintain or improve muscle mass and overall fitness and to stop using my various niggling injuries as an excuse!

I will be back in all my pre prego jeans that I had before my sons were born. I get my workouts in 95% of the time and my diet is pretty darn good. I think what gets in the way is focus–when you have to break or your focus when working out to deal with the kiddos, then that pulls away from the intensity that can really make the difference! oh yes, and chocolate hehe!

Thanks so much for this opportunity to own my goals, and it’s been inspirational to read others’ goals as well.

In 16 weeks I will be down 30+ pounds and my abdomen will be significantly flattened! I will exercise a minimum of four days a week (love your 20 minute interval program on the treadmill, Dr. K.!), including weight training in my workout. Obstacles are not taking the time to plan my diet and exercise. This exercise has given me a real vision of where I will be in 16 weeks, actually achieving what I’ve been talking about doing for years.

My statements are made in present tense, as I teach my students to do — this will be it for me!!!

[...] What Will You Accomplish In The Next 16 Weeks? [...]

Goals I plan to accomplish are, trim mid-section, stronger core, bigger triceps and biceps, wider back and chest, and more daily energy.

I only have a gym membership at the university where I work. Since I have to commute to my gym it can be a hassle especially on the weekends.

i will loose 3% bodyfat and 2klgs of fat while going from 68klgs to 66, i will do this by maintaining a healthy diet and excerising regularly

In 16 weeks I will be squatting at least 475, deadlifting at least 435, and benching at least 300. My only limitation is time. I’m impatient and 16 weeks seems like decades away. But during those 16 weeks I will let nothing stop me from reaching those goals

I’m going to get rid of the last bit of stomach fat and reveal the final stage of my 6-pack. I’m going to have much bigger arms because of my pullups and pushups. I’m going to have twice as much cardio endurance from all the soccer I’ve been playing. I’m going to be stronger, faster, and smarter.

I\’m going to get rid of the last bit of stomach fat and reveal the final stage of my 6-pack. I\’m going to have much bigger arms because of my pullups and pushups. I\’m going to have twice as much cardio endurance from all the soccer I\’ve been playing. I\’m going to be stronger, faster, and smarter.

In the next 16 weeks I will lose the last 5-10 pounds that are being really stubborn. And gain more muscle definition in my upper arms and legs.

For the first time in my life I will have 6 pack abs!
The major obstacle in my way is the social life required of me in a job as an entertainer, but I am increasingly prepared to make my eating and exercise habits work around that.

I will burn the last pounds of fat in my abs, and built at least 10 lbs of muscle in 8 weeks, the schedule time will be a must to keep organized my classes and the training

in the next 16 weeks, I hope to have lost atleast 14 pounds, and get my bodyfat percentage to <20.
Thanks for the continued support, Kareem =)
Bring on the fat loss!

In the next 16 weeks I will loose 10 pounds of body fat and put on 5 pounds of muscles. In the process I will correct my muscle imbalances and eliminate any ache and pains.

I’m 56 years old 5′11, 190 lbs, 27% BF, 48″ chest, 38″ waist, 13″ Arms, 21″ Thighs.
My goal is by Labor Day I will be:
18% BF.
Firmer more defined chest,
34″ waist,
16″ arms,
24″ thighs,
weight whatever it is when everything else is there. (175lbs)

Right now my goal is to post my goal. Tried 3 times and each time it came back that I had already said that…this is the first I’ve responded to this blog post. Then the last time I was typing away and looked up ( yes, I’m a ‘watch the keyboard typist), and saw I was typing something on just ask. Laughing almost too much to continue right now but maybe with having written all this and then posting my goal it will take.
I’m 56 years old 5′11, 190 lbs, 27% BF, 48″ chest, 38″ waist, 13″ Arms, 21″ Thighs.
My goal is by Labor Day I will be:
18% BF.
Firmer more defined chest,
34″ waist,
16″ arms,
24″ thighs,
weight whatever it is when everything else is there. (175lbs)

Amiable post and this fill someone in on helped me alot in my college assignement. Gratefulness you for your information.

I want to quote your post in my blog. It can?
And you et an account on Twitter?

Great site. A lot of useful information here. I’m sending it to some friends!