As an entrepreneur and small business owner, you want to keep sharp, in both mind and body…after all, if the boss is down and out, it will be hard for your business to thrive. Here’s a guest post by Liz Dialto sharing tips on how to stay on top of your health so you can kill it in your business.
My two least favorite “rules” in health and fitness are eat less and exercise more.
Today I’m going to show you why this is terrible advice, and why I teach my busy clients to do the exact opposite: Eat more and exercise less.
No, I’m not taking crazy pills. This pervasive “eat less, exercise more” mentality has four serious holes in it:
1. There’s missing information here! Eat less of what? Do more of what kind of exercise? The answers to these questions make a huge difference in the results you’ll get.
2. Not eating enough can actually signal your body to store fat. Your body is smart and knows it needs energy. When you let five hours or more pass without eating, the body says, “Hey, there’s no sign of fuel coming in so we better hold onto the fuel we have stored up.” And guess what one of the largest sources of stored fuel in your body usually is? That’s right…fat!
3. Eating less also requires a ton of willpower, which most people don’t have. This is the #1 reason why most diets don’t work. It’s not that the methods are bad (although some of them are), they’re just not sustainable.
4. Long steady bouts of cardio (which is what most people default to) aren’t the best use of your time. The minute you step off the machine, the workout is over.
So we’re going to be a little naughty and break the rules.
Keep things simple by following these rules of thumb:
1. Shoot for 3 meals a day and 2 snacks. By eating every 3-4 hours, you’ll rarely feel tired or hungry so you won’t make silly choices because your body is desperate for energy. Your metabolism will do work and you won’t experience that mid-day, productivity-halting crash that everybody hates.
Eat breakfast within 30-60 minutes of waking (this is key, it’s like flipping the “ON” switch for your metabolism”.
3-4 hours later snack
3-4 hours later lunch
3-4 hours later snack
3-4 hours later dinner
2. Use these time-saving tricks:
- Keep some protein bars in your car, in the bag you carry or at your desk.
- Get up 15 minutes earlier in the morning so you have time for breakfast (the difference you feel in your energy will be well worth that 15 minutes, I promise).
- See below for how to take the “thinking” out of meals on the go
3. Follow this plate rule. Half of your plate at any given meal should be veggies and/or fruits-the greener the better. The other half should be split between lean protein and carbs (the more “whole” the better-think brown rice, sweet potato, etc.)
Example: Instead of a sandwich at lunch, go for a salad, 1 slice of bread or a handful of croutons is a better choice than 2 slices of bread or an entire wrap.
4. Snacks should never be just a carb. Don’t reach for chips, pretzels or sweets. They do nothing for you. Reach for something that’s going to give you a return on your investment of energy. Fruit and nuts, greek yogurt (lower in sugar, higher in protein), a protein bar or a smoothie.
Do you like residual income? How about residual exercise? The focus here is on what I like to call “quick and dirty workouts.” I’m all about getting a lot done in a short period of time, preferably 30 minutes or less.
If you love efficiency, these workouts are for you, baby!
Quick and dirty workouts create an “afterburn” which means your body will continue to burn fat and calories long after the workout is over.
The best approach is to combine weight training with bursts of cardio. Here’s a short video outlining a 20-minute glute workout as an example. You can also check out workouts like Metabolic Effect, Crossfit, or Tighter in 10 days (disclosure: this is my program, so I’m a little biased :)).
Those are my recommendations, now it’s time to take some action, people! I’ll be hanging out in the comments, so be sure to ask a question if you have one. I’d also love to know how you plan to break the rules with me, so leave a comment telling us which tips you’ll be implementing ASAP or your own methods for squeezing health and fitness into a busy schedule.