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O/T: HEALTH Fastlaner Fitness Tips

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TreyAllDay

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Hey Fastlane Fam!

I'm going to renew my commitment to fitness and losing some extra pounds, it's been largely affected by running the business. I know HOW to lose weight obviously and the basics of how to achieve goals, creating habits, etc. However have had largely a motivational issue - at the end of a long day working on the business it doesn't feel that bad having a couple beers or eating a bad meal. I do fine until basically after 4PM, and weekends.

So, I'm curious what tips some of the fastlaners might have who have been through this before - whether books, specific habits, actions, etc to stay healthy, especially while going through the stresses of operating a business.
 
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dior616

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I recommend looking into Jocko Willink especially his book Discipline Equals Freedom Field Manual. That guy is just pure raw aggression, strength, toughness, etc.

Personally I wake up and head to the gym to workout before the sun rises to get that out of the way. Also avoid sugars and grains like the plague, they make you feel sluggish.

This video may help:
View: https://www.youtube.com/watch?v=OyakvZgU_gk
 

NewManRising

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I was able to lose a substantial amount of weight and build muscle with these steps:

1. Develop a "why"
2. Find out your BMR
3. Eat slightly under your BMR in calories (if your goal is to lose fat and get leaner)
4. Find a food tracking app or website
5. Buy a food scale and have access to a scale to weigh yourself. (weigh yourself weekly to see how your weight fluctuates, then make adjustments)
6. Eat more proteins and fiber. But also eat balanced meals. Make sure you eat a diverse diet.
7. Ignore ignorant friends/family/people and be prepared for some to get envious and overtly or subtly try to sabotage your achievements.
8. Find eating habits and activity habits that you can sustain and think of these as long term/life long habits.
9. There are no shortcuts. Everything is about small changes done over a period of time. So, consistency is key.
10. Find people who are also into fitness and hang out with them whether in person or online.
 

TreyAllDay

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the most convenient thing u can do is intermittent fasting, cause its about doing less not more.
Is this like daily fasting? Skipping breakfast or lunch?

Sent from my SM-A520W using Tapatalk
 

JM35

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Hey Fastlane Fam!

I'm going to renew my commitment to fitness and losing some extra pounds, it's been largely affected by running the business. I know HOW to lose weight obviously and the basics of how to achieve goals, creating habits, etc. However have had largely a motivational issue - at the end of a long day working on the business it doesn't feel that bad having a couple beers or eating a bad meal. I do fine until basically after 4PM, and weekends.

So, I'm curious what tips some of the fastlaners might have who have been through this before - whether books, specific habits, actions, etc to stay healthy, especially while going through the stresses of operating a business.
In my experience, it has to be a priority to you. You have to want to be in better shape more than you want that beer. Some people would rather have that beer than spend 30 minutes on a treadmill after a long day at work, and that's fine, just know you probably won't get in the shape you want.

You run your business and show up to work everyday because you want it to grow, and you want to be successful. You need to find a similar reason to get in the gym everyday. For me personally, I feel so much better on a daily basis when I am in shape. It's easier for me to wake up energized everyday and it allows me to work harder and put more effort into my side hustles, so that's what gets me to the gym.
 

luniac

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NewManRising

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I think fasting is pointless and can actually work against you. It is just like being sleep deprived. Your body needs a constant stream of fuel. I don't see any benefits in fasting. Eat smaller meals during the day every few hours. Eat a little carbs and protein each time. Make sure to get your fats in too. The simple formula for weight loss is calories in vs calories out. Once people understand this weight loss and any other of your fitness goals becomes easy. Fasting, "not eating after a certain time of night", and no sugar/carbs are all pointless buzzwords. Your body does not care. You can eat bacon everyday and still lose weight. And you can also get obese eating nothing but lettuce. As long as your intake is less than what your body burns you will lose weight. This is the only thing that is important.

So, when people say you can't eat certain foods this is how people fail. You CAN eat all the foods you like, but in smaller portions and as long as it fits into your daily caloric allowance. Depriving yourself of foods causes people to binge. Food deprivation feels punitive to people psychologically. Instead, just eat less of it and be responsible.
 

luniac

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I think fasting is pointless and can actually work against you. It is just like being sleep deprived. Your body needs a constant stream of fuel. I don't see any benefits in fasting. Eat smaller meals during the day every few hours. Eat a little carbs and protein each time. Make sure to get your fats in too. The simple formula for weight loss is calories in vs calories out. Once people understand this weight loss and any other of your fitness goals becomes easy. Fasting, "not eating after a certain time of night", and no sugar/carbs are all pointless buzzwords. Your body does not care. You can eat bacon everyday and still lose weight. And you can also get obese eating nothing but lettuce. As long as your intake is less than what your body burns you will lose weight. This is the only thing that is important.

So, when people say you can't eat certain foods this is how people fail. You CAN eat all the foods you like, but in smaller portions and as long as it fits into your daily caloric allowance. Depriving yourself of foods causes people to binge. Food deprivation feels punitive to people psychologically. Instead, just eat less of it and be responsible.

https://leangains.com/top-ten-fasting-myths-debunked-major-update-nov-4th/
 

Morethan1

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My last meal is at 6-7pm. I hit the gym in the morning and have my first meal at 12ish. I found this to be ideal for me. Also +1 for keto. It has worked wonders!
 
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Kalin

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1) Find the workout time that works best for you that you know you will actually stick to. I know I won't get up at 7am to workout, but I actually enjoy it around 3-4pm when I start to hit that mental slump, so I take a 20min power nap and do it then.

2) Keep them quick but effective. My workouts are 30-40min, but I do up-tempo circuit training that gets me a real sweat. My motto is if I'm gonna take the time to workout, I might as well push myself hard and get a great sweat.

3) Slow cooker. Helps for meal prep, there are tons of healthy options that are easy as hell to make, and will save you cooking time and money.

4) Don't buy shit food at the grocery store, and eat out less. Simple formula: eat at home more + don't buy unhealthy food = healthier eating. I don't buy any treats or snacks at the grocery store so it just isn't even an option.

5) Just like with the fastlane mindset, realize that thinking and planning isn't enough. You won't lose weight or get in shape by hoping and praying. Eat better, exercise more and you will get in better shape.
 

2on2off

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Hey Fastlane Fam!

I'm going to renew my commitment to fitness and losing some extra pounds, it's been largely affected by running the business. I know HOW to lose weight obviously and the basics of how to achieve goals, creating habits, etc. However have had largely a motivational issue - at the end of a long day working on the business it doesn't feel that bad having a couple beers or eating a bad meal. I do fine until basically after 4PM, and weekends.

So, I'm curious what tips some of the fastlaners might have who have been through this before - whether books, specific habits, actions, etc to stay healthy, especially while going through the stresses of operating a business.

I'm down approx. 70lbs and what worked for me was to get some fitness equipment at home. Everyone has room for a pullup bar and bands or dumbells. Also printing out a calendar and putting a big black sharpie "X" through the day after doing my workout. My motivation was seeing a row of black "X"s.
 

Mr.Brandtastic

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Currently I'm doing BOAS (Body of a Spartan) program developed by Victor Pride. Excellent for beginners and advanced trainers. Been doing it for four months now(whereas before I spent a year and a half in the gym dip-shitting around) and I've seen tremendous progress. I'm probably the strongest I've ever been in my entire life after four months of dedicated lifting.

For routine for beginner and trainers not on gear: BOAS
For motivation: Arnold, the Education of a Bodybuilder

Pick a time to go every day. This will solidify in your mind that this is the "time to train." Training is 80% just getting to the gym. But pick a time and go do it everyday. Doesn't matter if it's 5 a.m. or 10 p.m., just pick a time and stick with it with no excuses. Cold? Rainy? Hot? Windy? Quit being a baby.

Listen to pump up music on repeat. Listen to music that makes you want to get in there and kill it. Don't listen to crybaby tunes and stuff that doesn't motivate you.

Lift hard and heavy. In terms of cardio, Sprinting > Walking > Jogging. You'll thank me later. I usually sprint as far and fast as I can then power walk for cardio for maybe 20 minutes.

Tips? Don't spend time with people who want to break your diet or exercise. Tell friends and family, "I'm on a diet" and leave it at that. Don't waste time explaining, it would be pointless anyway. Just show results and they'll shut their negative mouths.

What should you eat? Simple, food that is one ingredient.

Beef, butter(seriously throw margarine in the trash where it belongs), chicken, eggs, pork, lamb, fish, rice, potatoes, all fruits and vegetables but especially broccoli, pineapple, raspberries, blueberries, onions, cauliflower, bananas, asparagus, spinach, kale (which I would never eat, only drink in a juice because it's disgusting), and lettuce. You can add seasoning of course, salt, pepper, some special spices, and sauces to make it palatable, but use what you need and don't glob it on.

Like it was stated above. Avoid grains, avoid sugary or alcoholic drinks (and I try and avoid caffeine too), and avoid sweets. Once you're fit and in a good place you can slowly introduce these foods back.
 
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Restless8

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Nowadays losing weight isn't a big headache. There have some good types of equipment available through the internet which can help you to lose weight easily. If you google for a while you'll get a big list of equipment I think. Besides you can read here for more inf.

All the best!
 

Kyle T

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Build habits that will make a "healthy" lifestyle a permanent change rather than a temporary one.

The best strategy for success is to gradually make improvements. Anything drastic will usually end in a relapse or temporary results. The best type of change is so subtle that you can conquer each step one at a time. The below 3 strategies are what I recommend to commit to.

1) Move More - Make a commitment to move more often. It doesn't have to be a sweat dripping workout but you need to get your body moving.

Do Yoga.

Go Walking.

Play a Sport.

Find a handful of activities that you enjoy and schedule them into your schedule. Grab a friend and commit to doing something at least 3 times per week.

2) Implement Healthy Swaps

Healthy swaps are simple.

Identify the one food item in your diet that is your kryptonite. Figure out what about that food drives you wild and find a healthier food that will satisfy that craving.

Once you have made that transition, find another item of food that you can replace and follow the same formula.

For every 500 calories that you cut out of your daily diet, your body will begin to burn 1 pound of fat per week. It won't happen quickly, but it will be easy.

3) Establish the other habits

First focus on the other habits that are the pillars of a healthy lifestyle (drinking enough water, eating protein, consuming veggies)

Habits take anywhere from 21 – 60+ days to form a new habit. Focus on one until it is second nature to you and then move on to the next one. The idea is that you will slowly begin to optimize your life so that you are feeling better, living healthier and becoming happier.

These are all habits that will only require slight adjustments to your lifestyle, but by committing to them you will be well on your way to lifelong healthiness.
 

Bryan James

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Well, when you begin to feel hungry don't eat anything. Ride that wave of intense hunger, eventually it'll go away. Once it goes away and you're no longer hungry, eat something. It's easier to eat more "boring" healthy foods at this point because you're not even hungry. Repeat this process. After a few days/weeks of doing this you'll have literally eliminated the appetite altogether and could go literally days and days (not recommended) without eating. I once got so caught up in my activities after having done this that my girlfriend at the time had to remind me to eat something. Maybe it sounds like BS but I've experienced this firsthand. Try it out.
 

Bryan James

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Also, you might want to give intermittent fasting a shot. I've done it before for a few months which helped me initially. Basically just don't eat until dinner time. Some good appetite suppressants include bone broth, popcorn (I used to substitute butter with olive oil) and sparkling water.
 

Kyle T

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Just a few of my favorites...
  • Want to know a great way to help with portion control and make yourself eat more slowly?! Use chopsticks. You will eat more slowly, get full more quickly and consume fewer calories.
  • Make sure you are eating high quality and a complete protein with each meal and snack during the day.
  • Eat, don’t drink your calories. Stay away from high-calorie drinks such as alcohol and bottled fruit juices.
  • Plan to “cheat,” or allow yourself no more than 10% cheat foods. Remember that binging on high-sugar and white flour will prolong future cravings! Do not deprive yourself of your favorite foods or you will never be able to stick to your diet plans. The key to weight loss is moderation, not deprivation.

  • Eat “Bulky” to Slim Down. Choosing “big” and bulky foods such as fruits, vegetables, soups, and salads will fill you up without packing a lot of calories. They have more fiber and will make you feel fuller, longer.
  • Park Farther Away. Things as simple as taking the stairs or walking instead of driving down the block can really add up in your daily caloric expenditure. The center of Disease Control and Prevention says that if you spend as little as 10 minutes a day walking up and down stairs, you could lose as much as 10 pounds by the end of the year.
  • When you travel, book a hotel with fitness in mind. Make sure they have a fitness room, walking grounds, and/or a pool.
  • Stay hydrated. Planes and hotels are dehydrating. Drink bottled water each flight and keep them in your rooms.
 

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