Name: Joy Randolph
Weight: 175 lbs
Body Fat: 31%
Weight: 140 lbs
Body Fat: 10%
Why I Got Started
I was sick and tired of my weight going up and down over the years. I'd been active for the majority of my youth but my eating habits were always out of whack. I knew that the only way I could maintain a healthy weight would be to incorporate healthy eating into my everyday lifestyle.
At the beginning of 2008, I sat down and wrote down what my fitness goals were. I had always wanted to compete and knew that I was going to have to be hardcore with the dieting/training. I gradually phased into the competition diet. Before I got with my nutritionist, I began keeping a food log, which really helped me be accountable to myself.
I cleaned up my diet as best as I could - increased my water intake to 1 gallon and limited fried foods and sweets. I was determined that from this year on out, that Joy was going to be in the best shape ever ... and I was willing to wait for the results.
How I Did It
One of the trainers at the gym, Chris Clinkscale, gave me a strength training plan to work with and I went from there. He recommended that I consult with Rodney Crenshaw on nutrition, which I did. Rodney was able to see what I had been eating and tweaked my plan from there.
He increased my protein and put me on a carb cycle diet. Every three days would be my carb-load day. On the other days, my carbs would come from vegetables and fruits. A big part of my success, I think, stems from me actually taking the time to write down my goals and what I was eating. There were times when I wanted to cheat, but because I knew I would have to write it down, I didn't.
2 times per day, 5 days per week 1 hour on recumbent bike before work 30 minutes after work (bike or elliptical machine)
I worked my
abs every other day for at least 10 minutes. Most of the time, I went to the abs classes at the gym.
Suggestions For Others
Take one day at a time. Consistency is the most important factor to succeeding in any area, including fitness. It takes both healthy eating and exercise - there are no shortcuts. There were times when I didn't feel like I was improving at all and even times when I felt like I was going backward, but I didn't quit.
Write down what you want, visualize yourself in that position and do whatever you have to to stay motivated. Read books, buy DVD's, hang pictures up - whatever it takes. Avoid negativity and stay focused and you will be successful. It's worth it in the end.