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January is typically the time of the year when everyone establishes new years resolutions. Many resolutions include the traditional loosing fat goal or letting go of bad habits. I made my list of goals for the year. Time for you all to do the same! I stumbled on the idea of a goals list in 2010 and it’s simply genius! Just list out things you want to accomplish and go after them. Let me give you a few examples…

By: Daniel Salazar

  • Build a better relationship with my family and friends
  • Go back to school
  • Improve my current profession
  • Give back to the rollerblading community: EVOLVESKATE.COM
  • Write a book
  • Start a blog
  • Present at a seminar

I also generated several other personal goals and I encourage you to do the same. Writing out your goals works!


The role of a personal trainer, coach, strength coach and strength and conditioning coach is a fulfilling career. We work to help people become stronger, faster, and leaner. We also help to empower clients to maintain a healthy lifestyle!

The issue arises as we spend so much time helping and training others that we often neglect time for ourselves.

It’s kind of like the mechanic that took time to soup up your car to the max… he then drives home in a run-down ’88 Chevy Cavalier.


Within the last few months of 2010, I drifted from following my own advice. I don’t have the pep in my step that I use to have. I’m feeling sluggish, tired, and having sleeping issues.

In September of 2010, I was 195 lbs at 7% body fat. I used the 7-site pinch test. As of January 12, 2011, I weigh 210 lbs at 14% body fat. Yeah, I ate swell over the last 4 months.

NOTE: The seven site pinch test is one method used to get an estimation of body fat by skin fold thickness measurement. Measurements are taken from seven standard anatomical sites around the body.

Therefore, I give myself 90 days to loose weight and body fat relative to my size in September of 2010. Loosing more fat and gain extra muscle would be a bonus for me!


I get a physical and blood work done twice a year. This is something I’ve done for the past 10 years. I was an NYC bike messenger so I had to ensure that I was healthy all year round. If you are not in good physical health your wallet would be running on empty LOL. My tests always returned with positive results.

You might be curious about my reason for this change… It is not due to health issues or a wobbly stomach. I’m a coach therefore, I must lead my clients toward their goals by setting an example. Would you have faith in a dentist with no teeth or a fat nutritionist?! Exactly.

This resolution is about integrity and character!!!

“It’s not what we eat but what we digest that makes us strong: not what we gain but what we save that makes us rich: not what we read but what we remember that makes us learned: and not what we profess but what we practice that gives us integrity.” – Francis Bacon


My current goal is 195 at 7% in 90 days. Let’s do a little math…


(weight) (body fat%) (lbs of fat I currently hold)

  • 210Lbs X .14 = 29.4Lbs

(weight) (pounds of fat I currently hold) (lean body mass)

  • 210lbs – 29.4Lbs = 180.6lbs


(weight) (body fat%) (lbs of fat)

  • 195lb x .07 = 13.65lbs

(weight) (pounds of fat I currently hold) (lean body mass)

  • 195lbs x 13.65lbs = 181.65lbs

Ultimately this means that I must loose 15.75 lbs of pure fat in 90 days.

This is how I got this number:

(current lbs of fat) (goal lbs of fat)

  • 29.4lbs – 13.65lbs = 15.75lbs

I’m not too concerned about gaining the muscle that I lost. It is a negligible amount. All you have to do is the lean body mass by the current body mass which equals .75lbs. The average guy on a good training and nutrition program coupled with proper sleep and recovery should be able to gain about 1 to 2lbs of muscle max per month. I know that doesn’t sound like a huge muscle gain per month but it is.

Anyone that says they gained or can help you gain any more than that is either a genetic freak that plays for a professional team, on juice, and wants to get you hooked up or is full of shit.

Losing the fat is going to be a bit rough without sacrificing muscle.


90 days averages into 13 weeks(12 weeks and 6 days) so my deadline is April 12th.

(goal fat loss) ( time in weeks) (fat loss per week)

  • 15.75lbs divide 13 = 1.21lbs

So i need to lose 1.21 lbs a week to reach my target weight and body fat percentage.

Part two of this series will discuss the steps I took towards reaching my goal.

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