Business isn't all mental, so keep your body in shape
The stereotypical businessman is kind of like growing in age. First, we believe in Santa Claus. Second, we want to be Santa Claus. Third, we become Santa Claus. When we grow in age, our health usually will deteriorate, isn't that true? This is why we should improve or maintain our physique to keep ourselves energetic, strong, and disciplined. We cannot make any excuses to not be healthy. Being healthy can help with our self-image. If we feel like we're not confident with ourselves, then we'll act that way to. If we were to be happy, we would act happy.
There are a lot of myths about keeping ourselves physically fit. I hear them all the time, and it's sad that many people don't really take consideration into research. Actual experts are people who have been training for years to keep themselves in shape. I honestly don't understand how people would read what some "personal trainer" told them, and from my understanding, I met a lot of "personal trainers" who look like crap. A good personal trainer is one who really goes by the, "Look good, feel good, am good," philosophy.
Here are myths about keeping in shape:
1) "I can stay toned if I eat more small meals throughout the day."
Answer: No. I don't even recommend using the word "tone". Fitness gurus laugh when we hear the word "tone". What's being "toned"? If you use and hear the word "tone", most likely you're new and they're new to fitness. Eating meals throughout the day doesn't change anything. What it does help is that we can measure our caloric intake and total macros throughout the day.
2) "If I do cardio, I'll lose bodyfat."
Answer: Not entirely true. If you do cardio, you'll burn calories. Depending on your genetic makeup with your physique and the foods you ate, cardio should be timed. You can't just do cardio, get some sweat, and then you think you're going to have a six pack. Losing bodyfat is a timely process. It takes weeks to months for results. What we have to do is to keep doing it. I enjoy doing long intervals with low intensity training. Everyone is different, but it feels a lot more comfortable for me.
3) "I need to do more crunches and sit-ups to get abs."
Answer: HAHA NO. Having definition in our physiques is actually a process of losing bodyfat. For men, 10% or lower in bodyfat will show definition. Women are the same, but I recommend around 15% to 25% in bodyfat to keep women in their safe zone, unless you compete. Otherwise, the average woman should be around 18% in bodyfat.
4) "Muscle turns into fat."
Answer: Muscle never was fat to begin with. Plenty of people believe that muscle does indeed turn into fat. No common sense. Muscles make our bodies move, right? Muscles are pretty much fibers that are wrapped together and connected to certain parts of our joints and cartilages by tendons, right? Okay, so if we were to have fat instead of muscle the whole time, how the hell do we move our limbs? WE CAN'T. Stupidity in people makes me vomit. Our muscles are like rubber bands. Muscle either stretch or shrinks. Nothing else.
5) "Eating protein will get me more swole."
Answer: Not true. You want a complete resource of carbs, protein, fats, etc. Carbohydrates help synthesize the protein into our bodies in a more easy process. Proteins helps fix the muscle damage in our bodies. Fats help our immune system, and a lot of other things. It's a complicated process to explain. What I recommend is to eat ENOUGH protein and carbs, as well as fats. For a 200lb male, I would recommend a daily intake of 100g to 250g of carbs, 200g to 350g of protein, and around 50g of fat. For a 115lb woman, I would say 100g to 200g of carbs, 115g to 200g of protein, and 50g of fat for daily intake values.
Here is a meal plan:
The meals here are for men, but for women, all you guys have to do is reduce the numbers by half. Five meals a day. Eat every three to four hours.
Meal 1 (Breakfast): 3 whole eggs, 6 egg whites, 3 sausage links, 5 strips of bacon (doesn't matter if it's pork, beef or turkey), four pieces of bread or one bagel.
Meal 2: 10oz steak, 1 1/2 cup of white rice, 1 cup of steamed green vegetables and some light sauces to dip with (I prefer A1 or barbecue sauce, but when I compete I don't have any type of sauces).
Meal 3: Stir-fry with 2 cup of chicken breast strips and 3 cups of green vegetables, and light sauces for the stir-fry mixing and blending of flavor. Light sodium would be best to use, but going plain with just olive oil or macadamia nut oil is just what I would prefer. Serving should be: 1 cup of chicken breast strips, and 1 1/2 cup of veggies.
Meal 4: Same as meal 3.
Meal 5: Peanut butter/jelly sandwich, 10oz steak or 1 cup of chicken breast, 1 cup of steamed veggies, and light snacks. For snacking, I recommend granola bars, nuts, and fruits.
Pretty simple meal right?
Keep yourself healthy to be healthy. No excuses to not be healthy. Our business runs by our longevity, not our egos.
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