Weight Loss Tips

Workout Tip 3 of 4

Workout Tip 3 of 4

Hey friends,

Justin back with a small workout tip for you. Sometimes our workouts don’t actually have to be hard. Is that good news? It is for me! I usually do an hour of cardio a day. Sometimes I will do a little more than this. I usually do 50-60 minutes in the morning of cardio, and do another 12-20 minutes later. What if you don’t want to hit the gym? Here are some other activies you can try.

– Ping Pong (YES! This get’s your feet moving, and if it is intense enough, it can get your cardio up.)

– Yoga (I am not a big fan of this, but I know of people who try this, and use it as a workout.)

– Small walks in the grocery store. (Count your steps. You can walk about 2,000 steps to get a mile in. I did a study that showed me something interesting. It showed me every 20-23 steps equals one calorie burned. If it doesn’t drive you crazy, try counting how many calories you burn. Have a goal in mind, and follow up with it.)

– Clean (Yes, if you have about an hours worth of cleaning to do, this can burn a good amount of calories. Windows, vacuuming, sweeping, dusting. This all adds up.)

I hope this helps you all.

Workout tip 1 of 4

Workout tip 1 of 4

Hello friend,

This is Justin Willoughby coming at you with some helpful weight loss advice. How many of us try and try, yet get no results with our workouts? It feels like we go through the same old routine, day in and day out. We started out really good, but we started to slow down. Some of us even have reached a point where we don’t lose anymore weight. What do we do in those situations? Well, I want to give you a few workout tips to pep up your workouts.

Here is the first one….

– Cardiovascular exercise is very important. This will burn a good amount of calories. I noticed this myself. You can go in and just do weights, but you will not get the same calorie burn like you do with cardio exercise. When I mention cardio exercise, a few examples are (bike, treadmill, elliptical, arc trainer, stair climber, swimming.) These exercises should be done anywhere from 20 minutes to an hour. However, you should always check with your doctor before starting any exercise program.

Sometimes we get caught in a routine, what do we do then? We switch up the type of exercise.

An example – Our normal workout is usually walking for 25 minutes at a speed of 3.5. You notice you lose weight doing this for three weeks straight, but suddenly, “OH NO! The scale is not budging!” Now what? Now we switch it up a bit. Let’s switch it to 35 minutes on the treadmill at the speed of 3.7 with an incline of 1. This easily could break a plateau.

I will hit you with more workout tips very soon! Until then just remember, it only takes ONE STEP!

-Justin Willoughby
(Phi 4:13)

Positive Thought for Today!

Positive Thought for Today!

Hey guys,

This is Justin again updating you with another post. I wanted to pass along a positive tip for today.

Give yourself a day off! If you are trying to lose weight, you know that your body is always getting exercise. Sometimes we need to take a day off from exercise in order to make ourselves feel better. I was working out seven days a week for two months straight, and  I didn’t feel very good. My body needed rest, and I noticed after I took one day off, I felt amazing when I worked out the next day.

Sometimes we just need to relax. God says we should take a day of rest. Let’s do that; He recommends that for a reason. Think about it.

-Remember, it just takes, ONE STEP.

The Biggest Loser (Congratulations)

The Biggest Loser (Congratulations)

The Biggest Loser

I haven’t been watching The Biggest Loser religiously, but I have been catching bits and pieces of it. I have the upmost respect for every person who participated on the show. The trainers seem like they challenged every single person who competed. It must have been heart breaking to not see the scale budging for some of them people who literally gave it their all. I too find it discouraging when the scale doesn’t read what I want it to. All the sweat and tears that were shed competing week in and week out was truly worth it for these people. I find it inspirational and encouraging when I saw some of these individuals give it their all. I do find it difficult to comprehend the pounds dropped every single week. I’ve seen some people on the show lose 13 pounds in a week!?! WOWZA! That is a great amount to lose in a short amount of time. I’m praying God is at work in their bodies, keeping them healthy and whole. I want to congratulate Michael Ventrella for giving it his all. I believe he was the biggest person ever to be on the show, and he came out on top. It just goes to show you, if you keep your mind at something, it can be accomplished. I pray these people will inspire and influence everyone to become a healthier person. Get moving! Eat healthy! You can do this! If these people from the Biggest Loser can do it, so can you! It’s not going to be easy, but it will be worth it.

I’m Justin Willoughby and remember, it takes just ONE STEP!

Day of rest

Day of rest

Working out everyday can sure make people tired. I know that if I worked out everyday for a week straight, I get extremely tired. My opinion is this, everyone should take a day of rest. You don’t have to work out 7 days a week to get in shape. I know some people do that, and thats ok. But I encourage you all to take a day and not do any exercise. In fact this is biblical, and a great way to stay balanced and sane on the way to weight loss. 🙂

Overcoming the Holiday Food Habits

Overcoming the Holiday Food Habits

If you’re like me, then you have a hard time overcoming the sweets, hot chocolate, cookies, cake, candy, etc. Often times I find myself drooling over the cookies and caving in and having one or more. So how can we avoid these tasty treats? Let me give you a few ideas.

1. Eat! If you are traveling down the road to head to the parents’ house, just eat before you go. Don’t stuff yourself, just eat enough to not be hungry. This will help you from over indulging all those tasty treats.

2. Motivational speaking! Stand in front of a mirror. Tell yourself how good you look. Now imagine yourself eating cookies and cake. You may get away with eating just one helping, but often times it will lead to multiple helpings. Tell yourself not to do it. Many times this can work; it can help you get mentally focused for the day.

3. Chew gum. Sometimes people are in the habit of just finding something to chew on. It seems like every time we turn around we are putting something in our mouth and chewing. Focus on what you are already chewing. This could help with the struggle of reaching for something to chew on.

I hope this helps. Understand though, it’s not the end of the world if you somehow give in to these holiday treats. Pick yourself back up, and try again!

-Justin

Tips for working out!

Tips for working out!

Hey guys,

I’ve noticed many times when I am in the gym.. I get bored.. tired.. and I just don’t want to do a machine for an hour straight. YIKES! That is so crazy! Now don’t get me wrong.. I do it at times, but most of the time I switch it up. Here is a routine for those who are use to working out, but want to switch it up!

Start with – 5-10 minutes of walking. This could be done on a treadmill or a track.

Second – Begin a 20-30 minute cardio session. Here’s the thing though.. make sure you just don’t keep your resistance on easy the whole entire time. You need to challenge yourself. Check your heart rate and get it up a bit.

Third – Go do some weights. Target 2-3 areas of your body, and work on them for 15-20 minutes. Make sure you increase weight, and decrease reps. This will help you build muscle.

Fourth – Get back to the cardio for another 10-15 minutes!

Fifth – Cool down for 5-10 minutes. This includes walking at a slower pace.. this will get your heart rate down, and make your breathing easier.

Warning – IF you are not currently doing a workout routine… please see a doctor before you start. This regime is not for everyone. Some people may have to do less!

Update

Update

Hello my friend,

I am excited to tell you that my weight is slowly.. yet surely coming off! I am excited to see this new me become such reality! =) I know transformation is possible.. and it all starts with application! You have to want the change bad enough to do it. Nobody can twist your arm to make you lose weight. The question I have for you is.. DO YOU WANT IT!!?!? I am down to 240.9 and am loving every second of it. Praise God for the amazing success He has given me. I can only imagine what this life without Jesus would be like. Would I still be living? Would I still be 800 pounds? Both seem pretty likely. Thank you for all your prayers and support! Continue to stand your ground with me as we move forward to a healthier version of you!

-In Christ
(Justin)

Days Off? I need your help!

Days Off? I need your help!

We go through the whole week eating as healthy as possible, and suddenly we get so tired of eating the same old foods that we splurge on one day of the week. We go out to the buffets and have major portions of our favorite foods. What’s wrong with this picture? Honestly to me, I find this good and bad.

The goods: I noticed that if I do this, I do tend to lose a few more extra pounds the next week. Odd to say the least. Why does this happen? My guess would be that it speeds up the metabolism. Our bodies can adapt to what we are feeding it over time. If it is suddenly bombarded with a food that it isn’t use to having.. WHAM! Metabolism is in heaven for a few moments! This pumps it back up to where it starts butt kicking the unwanted fat and calories. Plus… it keeps me sane!

The Cons: First off it depends what the food is. Are you going off like me at times, and getting 12-20 chicken wings and chugging them down one after the other? Are you going off and buying a whole pizza and splitting it with your friend? Are you purchasing a half gallon of ice cream and eating it down in one sitting? As you can see some of these things can be very bad for your overall health. But what if we just do them once in a while? I really don’t have the answers for you on this. I know too much fat isn’t good for anyone. Chicken wings or chinese buffets offer a fried treat.. yet our hearts are screaming NOOOOO!!! So really, I am torn between what is right and wrong.

Also.. If I don’t treat myself I GO CRAZY! I need something out of the ordinary to keep me focused throughout the rest of the week. So I want to hear your thoughts on this subject. Do you think it’s cool to splurge or treat yourself to a food one day a week? Let me know!

-Justin

Twitter

Twitter

Hey twitter heads! You can follow me on twitter and receive updates much quicker! I will be tweeting through my workouts most of the time. I will also tweet some healthy tips and information throughout the day. All you have to do is start following me on www.twitter.com/jwilloughby1986

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