Screw it!!!! Here’s what I can’t prove….. (Part 3)

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

-Dan

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Screw it!!!! Here’s what I can’t prove….. (Part 2)

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, 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…

1) Keeping small promises to yourself will keep you motivated and build your overall confidence-  It only takes 1 small step in the right  direction to start building momentum.  One promise to yourself kept will lead to another, and another, and another.  You get the point.   Before you know it you become someone else entirely.   These good decisions and commitments that you make will lead to more success than just that number on the scale.  You will become more confident and mentally stronger as well.  It’s the ultimate “win-win” situation.  Conversely, poor decisions have the same type of snowball effect.  That is why it is so important to get back on track anytime you slip up.  It is rarely one mistake or moment of weakness that kills your diet, it is that you let yourself give up instead of getting back on track immediately.

2) Lean towards foods high in protein and fiber-   Not all calories are created equal!  If I had the ability to do some independent laboratory testing, I would try to prove the need for a new weight loss equation.  To give it a name, let’s call it “Bottom line Calories”.  The equation would look like this:

Total calories- Protein(in calories)- Fiber(in calories) = Bottom line calories.

Protein is most commonly known as the building blocks of the body, and if you are active, the protein that you consume will be used to rebuild muscle and recover.  Fiber is carbohydrates which cannot be broken down into fat and assist with digestion.  Therefore, consuming a higher protein and fiber diet will give your body the fuel you need to recover while consuming fewer calories that will be turned into fat.  Want to know how confident I am in this theory?  If someone was to put odds on this, I would be on the next flight out to Vegas to bet it!

3) Don’t forget to cheat!-  I want to be as clear as possible on the subject.  Cheating on your diet will help you lose weight faster.  Cheating on your marriage is less beneficial(ha-ha).  Okay enough with the bad jokes, let me explain why I say this.  If you might have already noticed, your body has an amazing ability to adapt to whatever is thrown at it.  Take for instance the way your body gets very sore after doing a new workout.  However, if you keep doing the same workout day after day, you will notice the soreness will stop within a week.  Why?  Simply because your body has adjusted to the workout and strengthened the necessary muscles that are required to perform it.  It is as if your body and mind get together and say, “What the hell did we just get into, and what is the most effective way to handle this going forward?”  In just a week you have the ability to greatly outperform what was possible on day 1 and there is no soreness that will follow.

Now lets speak in diet terms.  Let’s say that you begin a new “calorie restrictive” diet.  You have made the commitment to eat only 1500 calories per day.  Of course you did not tell your body about this change.  So instinctively your body burns these calories up and continues to look for fuel, which it finds in your stored body fat.  You have just lost a couple of pounds on the scale and you feel pretty good!  However, after 2 weeks of the same 1500 calorie diet the weight loss has slowed and maybe even stopped.  What is different?  It is the equivalent of the example I gave above.  When your mind realized that this new diet was here to stay, it asked the same golden question,”What the hell did we just get into, and what is the most effective way to handle this going forward?”  Without you knowing anything, your mind has come up with a more effective way to manage the 1500 calories it is getting without the need to look for excess fuel from your existing fat.

That is why cheating 1 time per week will accelerate your weight loss.  By constantly changing the caloric intake, you will keep your mind and body from getting comfortable and you will continue to burn more fat and calories than you would have otherwise.

To be continued…

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

I’ll talk to you soon.  Thanks for reading!

-Dan

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Screw it!!!! Here’s what I can’t prove…. (part 1)

“I’m not a doctor or medical expert.  Hell, I’m not even a college graduate.  I’m not a former athlete or fitness professional.  So who am I?  More importantly, why should you listen to me?”  The previous quote is my own and is in fact how I chose to begin my book “The 3-3-1 Express Diet”.  For those of you who don’t know me, I am just an ordinary guy who has created an awesome weight loss program.  A program which is not only easy to do, but will create phenomenal results in the process.  A program that took everything I had learned in my many years of being obese.  For those who haven’t been there, I can tell you that you acquire a whole lot of weight loss information when you are obese.  Some of which you gain doing frantic research when you feel depressed or motivated to change, and the rest is thrown at you from everyone around you.

One day it all just clicked.  I can’t explain how or why it happened when it did, but one day all of the health information that I was hoarding for years seemed to fit together like pieces of a puzzle.  You know that scene in “The Karate Kid” when Daniel is tired of doing chores and throws a fit, only to find out that he was slowly forming a strong foundation for karate without realizing it.  That was the feeling I had as I was laying out all of the knowledge I had in my arsenal.  Suddenly things like low carb, whole grains, resistance training, cardiovascular training, caloric intake, eat small meals, and the rest of the weight loss tips that are often thrown around were finally starting to come together create something greater than the sum of its parts.  I realized that all of these effective tools can be used in such a way to enhance each other’s effectiveness and the variety would keep me from getting bored along the way.  I used trial and error to get the perfect balance of these tools and had lost 100 pounds in 8 months as a result!

Knowing that I had something special, I began to read every piece of dietary literature I could get my hands on with 2 goals in mind:

1)  I wanted to see if there was any information that could be added to what I had created.

2) Most importantly, I was looking far and wide for experts that could back up the concepts I was ready to put forward in my book.

I knew that I was fighting an uphill battle trying to write a diet book without any doctor or personal trainer credentials.  I knew that what I had created would work for men who had the desire to stick to it.  I am grateful that I was able to find and use enough to create the book that I had envisioned years before.  After releasing the book, I began this blog in hopes to promote the book.  However, it wasn’t until today that I finally realized the true power of this blog.  I don’t feel obligated to have the same burden of proof here that is required when writing a book.  Here is my chance to say “The hell with it!  Here’s what I can’t prove…”  It’s time to do just that:

1) Keeping small promises to yourself will keep you motivated and build your overall confidence-  It only takes 1 small step in the right  direction to start building momentum.  One promise to yourself kept will lead to another, and another, and another.  You get the point.   Before you know it you become someone else entirely.   These good decisions and commitments that you make will lead to more than just that number on the scale.  You will become more confident and mentally stronger as well.  It’s the ultimate “win-win” situation.  Conversely, poor decisions have the same type of snowball effect.  That is why it is so important to get back on track anytime you slip up.  It is rarely one mistake or moment of weakness that kills your diet, it is that you let yourself give up instead of getting back on track immediately.

To be continued…

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

I’ll talk to you soon.  Thanks for reading!!

-Dan

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Who’s coming with me???

 My name is Dan Sims, and I am the author and creator of The 3-3-1 Express Diet. Since my book was released in November, I have been waiting for right now. It is New Years Resolution time! This is what I am all about. I want to be here for you whenever you decide to commit to changing your life for the better. So if January 1 is that day for you, let’s do it!

 I have spent a lot of time deciding exactly how I can best support you. In “The 3-3-1 Express Diet” I discussed a trial that I had completed in 30 days and showed the resulting photos to prove that this diet is the real deal. So it occurred to me, I should do the trial again and document it in real time on my blog . So I have put on some holiday weight and I am ready to bring in the New Year! I will post daily, outlining what I ate that day, what workouts or activities I did, and any other thoughts I would like to share. I will also post weekly pictures and weigh-in results to show progress. My hope is that you can use this trail for motivation and support for your own journey. I want to lead by example and be there for you in a more meaningful way then the usual “Great job saying no to that piece of cake” you would get from others.

 Now is the time for you to check out the book and be ready to hit the ground running on January 1. So as Tom Cruise famously said in the movie Jerry Mcaguire, “Who’s coming with me?”

Please click on the following link for more info:

http://www.amazon.com/3-3-1-Express-Diet-Daniel-Sims-ebook/dp/B00GVAJ0A4

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“I’ll Start Monday”

Another Monday has come and gone. Is today the one? You know, the Monday that is going to change your life forever. I would bet you you have used the same old mantra many times before, “I’ll start Monday”. So here we are. If today isn’t the one, it is time to come up with a real game plan so the next one doesn’t pass you by.

 

What is your motivation to lose weight? That is the powerful question that only you can answer. Please take the time to really think about it. I’m sure that there are many good reasons for you to lose weight but it is up to you to figure out what is the most compelling reason for you. Maybe your want an improved appearance to give you more self confidence. Maybe you would like to be healthy and reduce major health risks. Maybe you want to do it to be an positive example to help someone you care about. Whatever reason means the most to you is the right one, as long as you can visualize the specific happiness that you will occur when you reach your goals. Your own personal compelling reason is one that you need to find yourself before you can go any further.

 

The next step is the one that I can help you with the most. Once you have a compelling and deeply personal reason to lose weight, you need to come up with a game plan. As Dr. Phil says, “The difference between a goal and a dream is having an action plan and a time line.” Until now, you have probably looked at weight loss as more of a dream than a goal. Be honest with yourself as you look at the following questions. What is your weight loss goal for the next week? What is your workout schedule this week? Do you have a specific guideline for how you are going to eat? If you answer no to any of these questions, then it is just a dream.

 

Luckily, I have created a plan for you that answers YES to all of those questions. Of course, you will see results from any program that you stick to. I just believe in the 3-3-1 express because it is easy to follow and seeing results each week will keep you focused. The 3-3-1 express diet is designed to get you to your ultimate goal faster, by achieving smaller goals each week.. Personally, I couldn’t stick to a diet that eliminated the foods and drinks I love for a long period of time. Balance is said to be the key to life. That is the great thing about the diet. You get to chose which 3 days are your 100% training days, which days are your 3 healthy maintenance days, and what day you can enjoy a cheat day and let loose.  The 3-3-1 Express diet is available exclusively for the Kindle and Kindle app. 

 

http://www.amazon.com/3-3-1-Express-Diet-Daniel-Sims-ebook/dp/B00GVAJ0A4/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1386026601&sr=1-1&keywords=the+3-3-1+express+diet

Control your diet this Thanksgiving…. and Beyond

Gobble Gobble!  Happy Thanksgiving friends!  It’s that time of year again.  The start of the holiday season has arrived.  Is it just me, or does it feel like Thanksgiving is disappearing?  I grew up in a time when nothing except gas stations were open on Thanksgiving.  It was followed by the busiest shopping day of the year, but I didn’t remember “Door Buster Savings”, and it certainly didn’t begin at midnight.  The mall that I work in will be open for the first time ever this Thanksgiving.

We have gotten away from the true meaning of Thanksgiving.   It’s a time to give thanks and get together with the one’s you love, most likely for a huge, gut busting feast.  Not everyone celebrates Thanksgiving the same way and every family has it’s own traditions, rituals and family recipes.  We can all agree, it isn’t the easiest time to keep on your diet.  Worse, many times people slip up on Thanksgiving and then ditch the diet until New Year’s day.

First, I’d like to offer some traditional tips to help you out if you are insistent on maintaining a low calorie diet this thanksgiving:

1) Drink a full glass of water prior to eating your meal.  This will help keep you full.

2)  Eat slowly and chew your food.  This will give you time to digest and let your body send the signal to your brain that you are full.

3) Eat more turkey, less stuffing and mashed potatoes, and no deserts.

There you have it.  A common sense nutritional  solution to your Thanksgiving binge.  If you can keep to the above rules, you are in pretty good shape.

Just for fun, let me throw a wrench into the plan.  I’ll add the “human side” to the equation.  Let’s say that Aunt Rose made the stuffing with love, like only she can.  And what’s that on the other side of the table, It’s the fresh baked pumpkin pie made by Grandma Shirley.  Don’t look now, but there is Uncle Eddie sitting on the couch ready for your day long football marathon with and ice cold cooler full of beer that he wasn’t planning on drinking alone.  I don’t blame you from giving in.  It would be just downright rude of you say no to everyone on this day of togetherness.

In the restaurant industry, there is a saying “either you are running the shift, or the shift is running you”.  What that basically means is that if you don’t have a well thought out plan and make confident decisions, you are at the mercy of whatever the environment throws at you.  The same is true for dieting.  If you can decide what kind of day it is going to be, you will be more empowered to stick to your plan.  If you chose that it will be a cheat day for you, then you can enjoy it without guilt and the get right back on the program tomorrow.  But it has to be built into your plan and the get right back on it tomorrow. 

If you are looking for a diet plan that is perfect to adapt to your lifestyle, please consider The 3-3-1 Express diet.  It has the flexibility of 3 Cheat days, 3 Maintenance days, and 1 no rules Cheat day each week.  You will live life with the flexibility to diet and cheat when it is most convenient for you, not on a set schedule.  Oh yeah, and you’ll  likely lose more weight as a result.  The eBook is available for the Kindle and the Kindle app.

Have a Happy and safe Holiday!