The Compound Effect
I’ve been at Project Fit for about a month now.
My goal has been to prove you don’t need to go to extremes in order to lose weight and become healthier.
There’s nothing wrong with extreme exercising as it really can’t do you harm. But there is a problem with extreme dieting.
I don’t want to be extreme in any way. After reading The Compound Effect by Darren Hardy, I wanted to put his theories to the test.
The idea is that small adjustments consistently made over a long period of time result in massive change.
This applies to just about everything from health and money to business success and relationships.
So what have I been doing and how is that working for me?
For the past thirty days I have cut out virtually all junk food as we know it.
I am a walking sweet tooth and love to have sugar. Chocolate chip cookies, cake and ice cream are my weaknesses. Let’s face it…. sugar is addictive. And it’s bad for you. Very bad.
I also enjoy hamburgers and french fries. I don’t like eating at McDonald’s or any of the other fast food mills (with the exception of Chick-fil-A), but I do enjoy a good 1/2 pound burger and a plate of steak fries. I also have no problem downing fried chicken, or even better, chicken fried chicken with plenty of gravy. Yum!
I think I’ve enjoyed one cookie and one ice cream desert in the past thirty days. Not bad, huh?
I may delve into the sugar addiction more in an upcoming video. For now it is safe to say that my craving for sweets have greatly diminished. It is not difficult for me to say no to temptation. In fact just yesterday I walked into the office to someone had brought in cupcakes with vanilla icing. My favorite. It was easy to just look right past them. I didn’t have to fight to maintain my commitment at all!
Am I cutting out ALL carbs like my alternative medicine doctor suggested?
No. It’s extreme. I am having SOME carbs with my meals.
If I am going to enjoy some fajitas, I will have tortillas with them. Maybe a little rice.
I am not suddenly becoming a fan of vegetables.
Asparagus, green beans and their green cohorts are not on my “like” list.
However, I AM getting a chunk of “green” in my twice-weekly wheatgrass shot. It’s disgusting, but it goes down fast and fills me with excellent nutrients.
I am also remaining consistent with my morning drink.
On the exercise side, things have been a bit more challenging.
I started by jogging in the morning. But it didn’t take long for me to develop shin splints. Ouch. So much for Couch to 5K.
I’m told the key is to get my heart rate to approximately 140 beats per minute. That is my aerobic range where I need to live for 20 minutes or so several days each week.
While I enjoy using the Nintendo Wii Fit because it makes exercising more fun, it’s not the best way to accomplish the goal.
So it’s back to the tried and true for me… the treadmill.
I can hop on the treadmill, put in a video, and walk to my heart’s content. And seeing that thirty minutes or so does put my heart at 140 beats per minute, I suppose it is content.
It’s an activity that I can do rain or shine, morning or night. It’s always available and it is easy for me to do. My shins don’t bother me as much and I am making a small change that can make a big difference.
Thirty days into Project Fit, I am happy to report that I have lost fifteen pounds (according to my home scale).
I am convinced the scales in the doctor’s offices are evil. There is a conspiracy to make everyone think they are heavier than they really are. All I know is my home scale said 225 pounds one month ago. This morning it said 210 pounds. I’m going to go with that.
People are telling me they can already see a difference in me. For the first time today when I looked in the mirror I saw a difference in me. I can see it in my body and I can see it in my face.
I am wearing size 38 jeans and I have tightened my belt TWO notches!
I’m on my way and there is no sign of stopping.
If you are encouraged and inspired to become healthier as well, please let me know of your progress.
If you are wanting to lose weight but are struggling with food, let me know. Perhaps I can encourage you.
We have one life to live. Our culture is incredibly obese. We are obsessed with excess. And yet we have choices.
What choice will you make today?
I would encourage you to read Darren Hardy’s book. It will help you see how your choices in the short term bring long-term consequences.
Congrats Joel! Keep going and you’ll pass me by.
Great job! I, too, have cut out all sugar and white flour. After 127 days, I have dropped 55 pounds.
And I haven’t even really exercised!
Its amazing how poisonous those refined foods are … I have also nearly made the switch to all organic. I have for my meats and, boy, can I TASTE the difference.
Believe me, I am organic purely for gluttonous purposes. Organic meats and produce just taste better 🙂
Hey Joel,
I decided to start this with you but got off to a slower start. Don’t know what I’ve lost this month, but my clothing is looser, my belts are a notch tighter. I’m enjoying a bit more “feel good time” each day and life is a bit better because of it.
Stress overload kicked in (my mom is very ill and staying with me) and that made it a bit more difficult to feel in control, but I’m staying the course.
Thanks for the encouragement.
Jan
Bravo Joel, keep it going!
Congrats Joel!
5 pounds would be a great accomplishment. 10 would be monstrous. 15 is amazing! Keep up the good work. Your kids will thank you for it.
How you tied your dieting travails into our split testing chat on Webmaster Radio was pretty clever.
I’ve gotta lose a few pounds as well. I’ve done it before…unfortunately, I’ve got to do it again.
-Mark Widawer
http://www.OptimizersClub.com
The Compound Effect sounds like a couple of other books I’ve read on the success of small changes creating lasting results. I like Darren Hardy, though, so I may need to put this on “the list”.
My big thing is showing up at various meetings and what-not and seeing the “buffet” of muffins and cookies or a full blown meal. Eating out with friends. You get the picture. I guess motivation is a big part of it.
Try super hydration to avoid shin splints. If you run in the morning, hydrate before bed and again before running. Walk only for a few days of this (3?), then try a short jog again.
Hey Joel! Have you considered using a pogo stick? Seriously… they are not just kids toys anymore! I bought one a couple of years ago and they are really great exercise. I think I read some where that a pogo stick burns 1200 calories a minute. They certainly have a learning curve but with some practice, they are become really fun! Check out this vid and get a smile on your face: http://www.youtube.com/watch?v=0ij7ZGWRfIM
I do not work for this company or product and do not represent them in any way. I just really enjoy it! It’s not hard on your knees and won;t give you those nasty shin splints. Ouch! Be well!
Congratulations Joel! Good work, good example and good inspiration. Isn’t it amazing how little changes over time lead to significant changes. Enjoy the new you.
Joel,
Congrats – that is an AWESOME result.
I’m glad you are paying attention to the sugars and making that a big component of your efforts. As you know – insulin is the regulator of whether or not our bodies burn or store fat. Low insulin = burning fat, high insulin = storing it. Keep the sugars down as low as possible daily and you’ll continue with the amazing results you’ve gotten so far!
Rock on Joel!
Dan
I’m jealous. But I also know it’s a lot harder to lose weight at 65 than it is at 45. Maybe it has something to do with blood pressure medicine. Maybe it doesn’t. I’ve tried every diet known to man, and I still can’t take off more than 5 pounds. I’ve been stuck at 160 lbs. for years no matter what I do. The old metabolism just ain’t what it used to be. So I know how hard it it is to lose weight. Congratulations. You deserve every accolade.
Great job Joel! I am right there with you trying to do a similar thing.
Hey Joel,
You inspire me. I have been on a similar eating lifestyle change myself for the last 2 weeks (no sodas, candy, sugar, processed food, french fries, etc) and it is amazing. I feel so much stronger and have lost about 7 pounds. You can really see it in my gut.
I am embarking on a new career of writing and speaking on building strong marriages and I didn’t want to be a fat speaker.
Keep going and we will inspire each other.
oh keep it up
Hi Joel! I heard you and Darren Hardy speak at James Malinchak’s MSSR in July in Vegas. Have 3 photos of you to send somewhere. As both a dietitian and eating disorders counselor in Dallas and more, I commend you for your moderation and progress. Even extreme exercising can hurt. I love a fruit protein shake in the mornings before my weight workout and LifeCycle (also year-round like your treadmill) and just enough protein and fat fuel mix with certain carbs throughout the day to energize me without starving. Dick and I have all your books and Darren’s Compound Effect is awesome! Consistency over time is the key. Just published my book this month to help with overcoming overweight, overeating, stress and anxiety. Keep going! I like a bit of dark chocolate and blackberries or blueberries most mornings, very healthy and fun too. What fruit do you like? Call me if I can help. Alice
I think that the best way to make exercise a habit is to do something that you really like to do. I live in the Salt Lake valley, where a 15 minute drive will put me in the mountains. I love to hike and explore the majestic mountains that we have so close.
I have a treadmill in my basement that seldom gets used. To me it is just too boring. Even with a video, I’m constantly watching the time to see when I can stop.
Find something that you really like to do and it will become a life time habit.
Congratulations Joel on making a start. My husband has been through this several times himself(visit my Health page for his personal experience.) I teach a fun & delicious approach to cooking and show people how to be Wok Stars!
Folks are surprised when they taste my delish veggies and stir fried so quickly with just 2 seasonings: dash of tamari and sherry. It’s easy peasy when you don’t follow a recipe or have to measure anything. Most important is to use a cast iron wok/pan to stir fry them, so they’re crunchy and not soupy. BIG DIFFERENCE when you have texture, flavor & color! Even picky kids & guys who hate veggies love my stir fry veggies and numerous have lost weight cause they’re eating more greens! To coin my hubby’s phrase, “Fry it, you’ll like it!”
15 pounds in 30 days…Joel, that’s rocking!!!
Good for you.
You’re doing it the smart way.
The aerobic stuff will come. But honestly, exercising
is good to keep you healthy, but it doesn’t do much
to help you lose weight.
Eating right is what makes people lose weight!
So keep it up man.
David
P.S. I love the new function for the Socrates central
control panel. It’s the first thing I thought about
when I purchased Socrates (“I wish it had a central
control panel”) and now you’ve got it. Awesome.
CongratS Joel,
You are doing great, and I’m really inspired by your success so far – how you have been able to deal with sugar addiction. I have also been watching my daily sugar consumption, and reading your experience has just given me a boost to continue.
Small adjustments consistently made over a long period of time do actually result in massive change. Keep going man.
Hey Joel,
I started to diet about the same time you did. I was 222 and at 214, so i have not done as well as you but I haven’t done anything too radical. I eat less and cut out most of the sweets and get a little more exercise.
I want to get down to 185!!!!!!!!!!!
When I set goals for myself, I take baby steps to completion. It works very well for me, because I am overwhelmed when I try to face the whole thing at once.
Hey Joel.
Great Job. I went from 225 down to 175 in about a year, so I know you can go as low as you want.
I did it the same way you are doing it. I cut out the carbs.
Congratulations,
Greg.
One of the best things about eating plenty of vegetables is that you can create a really colorful mix that you can eat with your eyes before you grab in on it. A colorful meal makes eating more enjoyable and if you use vegetables you can eat a lot without risk of gaining weight. Good Luck Joel!
Hey Joel. I’m almost 54, and I can brag (if it’s allowed) that I am – maybe – 10 pounds heavier than I was the day I graduated from high school.
Now, I do still visit the gym whenever I can, but I find my schedule doesn’t allow me to be consistent about it. Instead – I make it a point to bicycle to my office (about 10 miles each way) at least 3 times per week. To some it may sound like a long, slow chore; but I find – if I follow the best route – that I only add 15-20 minutes to my commute time. Not bad, eh? I get a fantastic workout (I ride fast :), and it’s “gas-saving green”.
As far as diet is concerned – check out the paleo diet. I’m a paleo fan, though I admit I’m not too strict about it.nec common
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Congratulations Joel!
You have challenged me to take action. For immediate weight loss results I will clip my finger nails, toe nails, and get a haircut!
Joel! it good that you have taken initiative to keep you fit apart from your regular business activities. I do my fitness exercise regularly and appreciate your effort. Keep it up.
Manash Das, Calcutta, India
Joel— Congratulations! Keep up the gentle discipline!
We are the same MBTI™ Type (we met at a Matt Bacak event where you spoke). But I’m apparently blessed with a metabolism that burns up whatever I eat, and I’ve weighed the same 150 lbs since HS swimming team days. Came back from a year in Alaska at 140, looking gaunt, and once hit 160 during period of much client entertaining. I immediately started cutting back a little, and stepping on the scale daily.
I also discovered that a gram of fat contributes almost twice the calories that a gram of protein or carbohydrate does, so I decided to cut back the fats. I found that I “should” eat (forget who said so, years ago) no more than about 50 grams a day of fat. Food labels list that, so it’s easy to keep rough tabs on my fat intake.
But the best part is, It’s a great reason not to BUY something really not good for me, when I look at the label. It reinforces my will power in a leveraged sort of way. I’ve come to really dislike many (not all) rich foods. I splurge occasionally (“everything in moderation,” my mother used to say— “even moderation”). But I keep the scale at about 150, plus or minus a pound or two.
And have been using LifeCycle about 4-6 times/week (about 9 miles/day) for at least 15 years. Didn’t change my weight from 150 (maybe let me eat more?) but makes me feel better when I do it. So I make it a priority, along with morning exercises (currently 185 situps, 185 pushups, etc).
Is it worth it? Aside from feeling better when i exercise, 3 years ago I needed cancer surgery and the surgeon told me he wouldn’t normally do that operation on someone my age. But he said my body was at least 10 years younger than its chronological age, so it would be OK if I wanted to do it. He now refers to me as his “poster boy.” Cancer’s gone. (next year that decision would probably be made by a bureaucrat who would just say no.)
Keep the healthy gig up Joel your doing great for your health 🙂