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!
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!
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!
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
My story has hit the United Kingdom! God has opened up a door for my weight loss story to go international! I am excited to see where this story goes. My prayer is for this to inspire as many people as possible. Change is possible! I believe that 100 percent! It all starts with your choice. How BAD do you want this?! I shall get the article online as soon as possible.
Hey guys! Thank you for keeping justinwilloughby.com your spot for weight loss tips! I appreciate everyone who has been praying for me and giving my story to inspire others to live a healthy lifestyle. I am so thankful for what God has been doing in my life. This weight loss thing is not easy, but it is possible. All that being said… Bradford’s Mike Miller is in the process ghost writing my book. You will see the FULL story written in this book. I will let everyone know how far this book comes a long as times goes on.
This is Justin Willoughby coming at you with some new tips for your healthy lifestyle. I am excited about the results people have been seeing by applying some practical steps to their lives. Here are a few more things you can do to improve your lifestyle and to lose more of those unwanted pounds.
Key 1: Liquids! I keep forgetting how important liquids are for your body. A great percentage of our bodies are made up of water. We need to hydrate our bodies so they can keep working to the best of their ability. Studies suggest 8-12 (8 ounce) glasses of water a day. I recommend adding some type of tea to your diet. I drink cold/hot green tea. This has improved my energy level and my overall health. I drink 2-3 glasses of tea a day.
Key 2: Don’t stop exercising! I notice when I go 2-3 days without heading to the gym or without doing some type of physical activity, I usually end up gaining a few pounds and I notice my pants end up feeling a bit tighter. Find something active to do everyday. If you can’t make it to the gym, you can walk a good pace for a half hour after work or after you’re done with your busy day. These two key weight loss steps will help improve your results.
Thank you for your time! Please continue following the road of a healthy lifestyle. YOU CAN DO IT!
The United Kingdom has a magazine available called “Splash News”. They asked me to do an interview for them and I accepted. My goal is to help people ALL over the world to lose unwanted pounds and stay healthy. My prayer is to have this story of mine go far, so it will influence others to live a healthy lifestyle. I ask that you guys will pray a long with me!
Here we are again with another healthy tip post! Here is a healthy tip for you this week!
– Prayer! I am a big believer in prayer. I believe prayer can help you through a lot of things. I also believe it helps having a God who is EVERLASTING and true. I believe the bible, and believe the God I am praying to is real, and the ONLY God. I pray to Him, and honestly, He answers my prayers. Something nobody else can do. I am satisfied in Him. He helps me in ALL things, and will never leave me. Did you know prayer can calm you? Did you know it gives you a feeling of acceptance, love, and assurance that someone has heard you? Try it!
Bradford’s “Biggest Loser” is 22 year old Justin Willoughby, who has reached an enormous milestone in his weight loss this week. Willoughby has lost 550 pounds.
Forty-five of those pounds have been shed in the past year. “I made a resolution on January 1st to start a journey to lose 100 pounds by the end of the year, which will take me down to my goal,” said Willoughby, who tipped the scale six years ago at 799 pounds.
Within the first two years, Justin lost more than 200 pounds. “I have been working very hard, but to lose that initial amount of weight that I lost was only a miracle. You can’t lose that kind of weight without some kind of hope and strength,” Willoughby credits that source of hope to his faith, “I made a commitment to follow Jesus, and to trust Him to help me through this journey. Since that day, I’ve had a hope and a source of strength, and comfort, to get me through the times I want to indulge and over-eat, and to make it through a hard workout session. I would keep repeating the scripture verse, ‘I can do all things through Christ who strengthens me.'”
The catalyst for Willoughby’s most recent weight loss was the Mission Meltdown Program at the Bradford YMCA. “The YMCA has been a huge help for me throughout this whole process. I have dropped a lot of pounds on that floor,” says Willoughby.
WIlloughby won this year’s Mission Meltdown, and is continuing to shed pounds, burning 2000 calories in about one and a half hours of cardio a day, either by walking the Crook Farm Trail, through town, or on the workout equipment at the YMCA. “I use the elliptical, the arc-trainer, the stair-climber, really anything that brings your heart rate up is good for burning calories.” Willoughby then moves on to some light strength training, to finish up his work out.
“The key to losing weight is to burn more calories than you take in. I try to stick to a calorie restricted diet of about 1500 calories a day,” said Willoughby.
“Anyone can lose weight if they really try. A lot of people try to take the easy way out, and they depend on surgeries, or weight loss drugs to be their only source for losing weight,” said Willoughby, “but what they need is a healthy diet and to get active. Even just a little bit can start them on the road to a healthy life.”
Willoughby said he has recieved a lot of flack from critics online who comment on Youtube videos about his weight loss. “A lot of people blame my parents for my rapid weight gain. Honestly, I gained so much weight so fast, because of severe anxiety attacks that made me feel paralyzed anytime I would start to get active, and my own stubbornness.” Willoughby said he turned to food to comfort him. “My parents did everything they could to encourage me to get me active and to get me to stop eating,” said Willioughby, but he said he rebelled against their pleas for him to change.
A lot of people blame my parents for letting their teenager get so fat..
it was my anxiety attacks and stubborn-ness that caused me to get that way. They did everything they could to try to motivate me. But I would rebel against them and tell them to quit judging me. It felt like they were condemning me too, but they were really just trying to help.
Willoughby said that other hurtful comments have been made on the internet as well, “They say– Get Fat. Lose Weight. Become Famous– or call me a “Fat Pig” or say that I still look fat,” said Willoughby, who refuses to let the critics get him down, “Really I forgive them for saying those things, but they are ignorant and clueless about my situation. I’d love to sit down and talk with them in person, and see if they still would make those comments after they got to know me.”
Willoughby feels his weight loss is a gift that he’s been given, with a responsibility to share it with others. “If you are overweight, and you need to lose that weight, there is hope for you. Don’t give up. If I can lose 550 pound, then you can lose the weight too. Conitnue traveling down the path toward becoming the best version of you that you can be.”
Willoughby has launched a website to help offer practical exercise and diet tips, and to offer people encouragement in their weight loss journey. More information can be found at www.justinwilloughby.com
