Hello again! It is now time to give out my best weight loss tips that I can offer. If anyone reading this has missed part 1 or 2, please check out my blog at 331express.com to get caught up. These are the best tips that I have learned on the way to losing 100 pounds and creating “The 3-3-1 express diet”. I would be honored if any medical experts out there would accept my challenge to either prove or (less likely) disprove my theories. Let’s get to it…
4) It’s not just about cardio– The key word in that statement is just. Of course cardiovascular workouts lift your heart rate and burn calories. I would never recommend a diet plan that suggested no exercise, but I also wouldn’t recommend a diet plan that doesn’t include resistance training as well. It seems like when the majority of people start a new diet, they are quick to brag about their over the top cardio workout. Stop me if you’ve heard these before:
“I ran 2 miles today”
“I did 1 hour on the elliptical machine.”
Again, I can’t stress enough how important it is to include resistance training as well. Resistance training is most commonly thought of as lifting weights, but it can also be performed using basic calisthenics(push ups, sit ups, dips, etc.). Including resistance training into your workouts will cause you to burn more calories even when you are not working out in two ways. First, simply having muscle causes the body to burn more fat. This is part of the reason why, as a general rule, men lose weight faster than women. Second, your body is going to need to repair your muscles while you are resting, which will burn fat during the rebuilding process.
I suggest interval training which combines both cardio and resistance training in short intervals. It has been said that interval training leads to a greater amount of calories burned long after the workout is complete. I have included some sample interval workouts in my book, but you can also find some with an easy online search if you are interested. Most of the home DVD workouts are interval workouts as well.
5) Keep Better Company- I noticed an interesting similarity while reading books written by today’s top leaders and entrepreneurs. All of them write about the importance of having mentors. Tim Ferriss is constantly quoted for saying, “You are the average of your 5 closest friends”. The point is that best way to gain success is to be surrounded by successful people.
So, am I suggesting that you ditch all of your friends and get skinny, gym rat friends? No, not all all! I would like adapt Mr. Ferriss’ quote to say, “You are the average of the 5 places you most often eat”. If drive thru’s and buffets are in your top 5, you are unnecessarily fighting an uphill battle. It is time to replace them with healthier choices. As an example, I try to do the majority of my food shopping from Trader Joe’s, and when I am out I prefer to eat at places like Chipotle or Panera Bread. Although there is is still the need to read labels and due your due diligence on what you actually order, there are plenty of healthy choices that are easy to make.
6) Staying active will keep you in a healthy mindset- As I have mentioned in the past, I have lost 100 pounds and I feel that I can speak to the mental side of weight loss as well. The mental side is much harder to calculate since there is no simple calories in/calories out formula. The best practice I have found is to keep your mind busy and to stay away from triggers the best you can. Let me break down both concepts.
Keep your mind(and hands busy) the best way you can. You can’t play basketball and eat a bag of chips at the same time, can you? Of course not! I know it sounds simple but sometimes life is that simple. If you keep active you won’t have time to eat just because you are bored. Even better, you will feel so good about being active that you will resist making bad choices for the rest of the day.
What are triggers? They are the places or times of day that you seem to have less will power then normal. We all have them. Sitting on the couch, standing in the kitchen, driving in the car, are examples of places that are triggers. For me, late night is my trigger time when I have a harder time controlling myself. It is important for you to realize when you are at your weakest so you can plan for them. Maybe you can plan your meals or stock up on healthy snacks so you are ready to fight these triggers if you cannot avoid them.
I’ll talk to you soon. Thanks for reading!
The 3-3-1 Express Diet is available for the Kindle and the Kindle app… http://www.amazon.com/3-3-1-Express-Diet-Daniel-Sims-ebook/dp/B00GVAJ0A4