My 12-Week Goal to Slim Down and Improve Fitness

OK, so here I go again. It’s another 12-week goal to see what I can do to lose the rest of my weight and “Magic Mike” myself. And I know I’ve done this before, too many times, in fact. But I truly think this time, I am ready.

However, words are cheap. It’ll be the actions I take that will make the difference.

I just need to keep myself motivated every day. Which is no easy feat, but I’m feeling pretty good about everything this time around.

How Will I Reach My 12-Week Goal?

Perhaps it’s fate that a 12-week fitness plan today ends a week before Halloween. And one of my goals in the past was to dress up as a superhero.

This time around, I’m not doing anything too fancy. It’s pretty much the same as its always been. I guess the reason I keep coming back to this kind of setup is because I want to see if it actually works.

Since I usually quit within a handful of days, I’ve never really given it a fair shake.

Following My Net 600 Calorie Diet

Don’t let the title fool you. While on the Net 600 Calorie Diet, I usually eat between 1700 and 1900 throughout the day.

The idea is to start your calorie goals in MyFitnessPal at 600. Then, the Fitbit records physical activity and sends that data to MyFitnessPal. At which point, MyFitnessPal adjusts how many calories you can eat for the rest of the day.

The more active I am, the more I can eat. And yes, this works exceptionally well. It’s how I lost the first 80 pounds and how I dropped 20 within a few weeks when I started this journey.

Looking for Points on

I am fairly upset that reset their database of personal records. I was looking forward to shattering a few that I set back in 2014. But, I guess that’s how the world turns.

Each week, I’ll pick a handful of exercises to set new personal records. The purpose is to continuously improve various aspects of my body while making points in

I’d still like to see if I can get in the top 100 on the website according to total points. I don’t know if I’ll get there at the end of my 12-week goal, but I’ll still try.

Sticking to My Workout Alarms

One thing I’ve been failing at lately is maintaining my workout alarms. For more than a year, I’ve just been swiping to turn them off and keep working. I really need to stop doing that.

The reasons I have them in the first place is to remind me to get up, take a break from work, and exercise for about five to 10 minutes.

And since I am at my desk for 16 hours a day, small breaks like this are very helpful for a myriad of reasons.

Try to Be Regular on Social Media

I have several social accounts that I really haven’t put much effort into as of late. But in my defense, I’ve also been dumping a lot of time and effort growing my other brands.

So, this time around, it’s not because I’m lazy. I am just really that busy on a day-to-day basis.

The reason I want to be more active on social media is because it helps me stay accountable. Knowing someone may be watching gives me motivation.

I just don’t know if I’ll have time to do the YouTube videos like I’ve done in the past. If I can figure out a way to streamline the process, I might have the time to make them.

Blogging Updates Every Friday

I am getting back into blogging for a few reasons.

  • Blogging helps me stay focused on what I’m trying to accomplish.
  • I find it relaxing and therapeutic to create something, even if it’s just a journal-like entry.
  • I simply enjoy writing no matter what it’s about.

To get back into the swing of things, I’m going back to a new post every Friday. I’ll break down what I’ve done, the calorie differences, and any significant changes while on this 12-week goal to better myself.

I even created a template regarding what I’m going to share over the next three months. And you know I’m serious about something if I take the time to make a template.

I’m also in the process of revamping the entire site. So, there’s going to be quite a few changes over the next few weeks.

The 12-Week Goal Starts at 218.6 lbs and 31.4% body fat

So, I’m starting this challenge at 218.6 pounds. Which makes me feel good since I started this week just over 220. But, I’ve been preparing myself for this morning over the past few days.

Starting Weight
Starting Stats

Though, I’m not going to worry too much about actual weight. I am six feet tall and not all that small of a guy. In fact, I bet it wouldn’t take much to look like Captain America at this point.

Instead, I am going to focus more on trying to get my body fat percentage down, which is sitting at a fluffy 31.4%.

Sadly, I don’t have a full-body mirror to take before and after photos. I suppose I’ll do just the waist-up in the bathroom mirror.


The most difficult aspect is going to be racking up the points in Since that website is more focused on weight lifting for points, and I can’t go to the gym, I have to do what I can with a set of 20-pound dumbbells and 45-pound resistance cables.

Perhaps I’ll buy a few more weights for the home. I don’t have a lot of money, so buying something like a Total Gym is out of the question.

Then again, I could always do a study on what you can do with 20-pound dumbbells to build and define muscle mass.

That actually gives me a few ideas for future blog posts and case studies, now that I think of it. “I lifted a ton every day for 30 days and this happened?

The trick is to get motivated to actually put effort into case studies like this. I haven’t been the most focused individual over the past year.

How would you structure your own 12-week goal?

There we have it. Like I said, nothing too fancy. The hardest part is convincing myself to get back into the frame of mind I had in 2014. I need to find that part of me that actually cared enough to put in so much effort.

He’s in there, somewhere.

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About Author

Michael Brockbank

Since 2015, Michael has put in the effort to lose more than 80 pounds by gamifying fitness and eating proper portion sizes. He conducts extensive research into various health and fitness products to provide the best answers possible according to his own experience and knowledge.

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