You need to decide on your fitness goals for the next 12 weeks and then write them down. It’s critically important to write down your goals because it makes them real.

Pick Realistic Goals.

I can tell you right now that by following my program for 12 weeks; you can expect to lose 1 to 2 pounds of fat per week safely. Losing any more weight than that would put your body into starvation mode or cause you to lose muscle. Instead, you’ll be building muscle to replace the body fat that you burn off, giving more overall strength and shape to your body. I know you’ll like the results when you see them.

Tracking Your Progress

You’re going to track your progress starting now. Start by taking a before photo, something that will show you where you started on Day 1 so you can visually see the differences at the end of week 12.

Here are some tips on taking your before photo:

• Take your picture in comfortable yet shape revealing clothing like a sports bra and shorts for women and gym shorts for men.

• You can also just use your bathing suit.

• Take 3 photos – One from the front, one from the side, and one from the back.

• Try to get clear photos in a good light so that you can really see the difference as the weeks progress.

• You can even take these progress pictures throughout the 12 weeks. Keeping a visual record of your transformation is really going to show you the results you’re getting and keep you motivated.

• Take progress pictures once a month at most.

Taking Your Measurements

You’ll also need to start off your 12 WEEKS Challenge by taking body measurements. This means You’ll be using a scale to weigh yourself and calculate to know how much bodyweight/fat you are burning. And you’ll be using a tape measure on your arms, upper thighs, calves, waist, chest, and shoulders to track the changes in your body from week to week. (**optional)

It’s important to measure your total weight on the same day of every week.

Taking your measurements every Monday morning can help you stay motivated by starting the week off with positive feedback from your program.

You’ll want to write down your measurements in a chart where you can see the changes from week to week.


Make sure to write down or log it in our training app the weights that you are training with for every workout. Your strength is going to increase as you progress with your workouts and you’ll have to use heavier weights as time goes by. But it’s really going to help you stay motivated if you can see it.

The 4 S’s of Weighing Yourself

When you do weigh yourself on a scale, You strive for Sameness. Weigh yourself at the:

  • Same time of day,

     on the 

  • Same day each week, 

    wearing the 

  • Same clothing, 

     and using the 

  • Same scale 

If you’re using a scale at home, be sure to place it on an absolutely flat surface. Wobbly bathroom tiles or plush carpeting can lead to an inaccurate reading. Even if you do follow these steps, it’s natural for your weight to fluctuate a few pounds day to day or week to week. Normal weight fluctuations may be due to:   • Eating starchy or salty foods   • The weather   • Water retention due to hormonal changes  That’s why it’s important to look at the overall trend of the weight shown on the scale rather than at the daily fluctuations. Contrary to popular belief, weight is the result of what’s happening in your body over a long period of time, and one day of virtuous eating isn’t going to provide an immediate payoff on the scale.