If you are an entrepreneur or an executive who is at the top of your organization, you are probably concerned about how you can make your team lean and effective.
A lean and agile team can make a significant difference to a company’s bottom-line regardless of the competition, market conditions or any other external factor.
And we are always looking for ways to build that lean and agile team.
But when it comes to our own body, we throw this concept out of the window and choose to carry unwanted baggage.
Just like how having a lean and agile team can do wonders for the success of your organization, a lean and agile body can do wonders for your productivity and focus.
In fact, it will help you lead from the front and build that lean and agile team you have always wanted.
Making your body lean and agile is easier said than done. However, it’s not so different from building a lean and agile team.
Building a lean and agile team consists of a complicated multi-faceted process where you will be forced to overcome a myriad of setbacks and tribulations. In the end, it’s a journey worth going through.
The same can be said of your body. In my personal experience, I’ve come to the realization that there are 3 core areas that can help you make quick progress towards that Lean and Agile Body…
Most busy entrepreneurs and executives are extremely miserly when it comes to drinking water. It’s not that they don’t want to drink water.
It’s just that their environment has been designed in such a way that they never feel the need to drink any water. Their cubicles are often air-conditioned and they are served all kinds of drinks every now and then right at their desk.
… And not drinking enough water regularly has a detrimental effect on your health. Drinking water helps boost metabolism, improves clarity and acts as a natural appetite suppressant. You can refer this brilliant article by Harvard Medical School How much water should you drink to know more about this aspect.
A study conducted by nutritionists at Virginia Tech proved how beneficial water can be for fat loss. About 48 subjects aged 55 – 75 were asked to follow a low-calorie diet for 12 weeks.
Half of these 48 subjects were requested to drink 2 glasses of water before each of their meals without fail. And the other half were asked to go about their normal routine.
The results were astounding. Subjects that followed just the diet only lost an average of 3.3 Kg whereas subjects that drank water lost about 5.4 Kg on average. There was almost a 30% plus body fat reduction in just 12 weeks.
So if you are really serious about getting lean, start by drinking at least 6 – 8 glasses of water a day. Try drinking some water before your meals.
Your Sleep Pattern Is The Key
A recent study published in the Annals of Internal Medicine studied the effects of sleep deprivation. It revealed that 4 days of consecutive sleep deprivation will decrease your body’s overall ability to respond to insulin by a whopping 16 – 20%.
This causes your body’s cells to store more fat and eventually leads to lifestyle diseases such as Type 2 Diabetes (especially among Indians).
And that’s just a long-term side effect. In the short-term, sleep deprivation will lead to reduced emotional control, increased impulsiveness and excessive lapses in concentration.
Sleep management is one of the things that I emphasize on during my coaching sessions. Almost all physical and emotional transformations occur while you are asleep. Make sure that you discipline yourself to get anywhere from 7 – 9 hours of sleep each night. If you are someone at the leadership level and managing large teams, then this insights in this video will shake you up.
If you aren’t disciplined when it comes to sleep, you have little or no chance of being truly successful in the real world… because sleep is everything. It makes you grow both from the inside and outside.
Track Your Calorie Intake And Calorie Burn
Almost every single weight loss study conducted in the last hundred years or so has all come down to one simple conclusion:
If your calorie intake is less than what you burn, you will lose weight. And if it’s the other way around, you will begin to gain weight.
It’s so simple… You do not have to follow any crazy diets or any such thing for that matter. If you can just make sure that you burn more calories than you take in, you will be on your way to losing weight and becoming lean.
Many people I know do not make time for breakfast and end up overeating during lunch or dinner. Eating multiple small healthy meals or eating healthy snacks every now and then can help suppress your appetite and keep you from overloading.
Once you are aware of how many calories you are taking in daily, it’s just a numbers game. You have to burn more than what you take in with exercise. This blog of mine Struggling to burn fat? will help you hit the ground running in no time.
And burning calories doesn’t mean you must do something complicated. A simple activity such as walking can help you burn calories.
You would be shocked to know that most people walk less than 1000 steps a day. Such a sedentary lifestyle can wreak havoc on your health goals.
So make sure that you start with something small such as walking, schedule it in and be consistent and then you will begin to make progress.
It’s easy to monitor and stay on course if you are tracking the calories. You can also input how many calories you burned through exercise. And you can use this as a solid reference point as you move forward.
If you are serious about becoming lean and agile, track your caloric intake and burn as much as possible during your waking hours. There are tools on the market that can help track your calorie burn such as the “Samsung Gear Fit” which I personally use.
Originally published at satishrao.in