How You Can Work 18 Hours a Day and Still Be Fit – Gurbaksh Chahal

The 4:30 am Start: The Routine, Diet, and Exercise. 

As most people know, being a CEO is a tough job, especially when you’re building a company from scratch. Business is the toughest sport you can play as an athlete. You need the endurance to deal with the highs and lows, the stamina to handle the rejection, and the courage to master the art of sacrifice. Discipline becomes your biggest strength and time your biggest enemy.

Doing all this while maintaining your health becomes challenging. But, like anything in life, we can do it – we just have to put in the effort by showing up and increasing our tolerance for pain. Many have asked what my diet, routine, and workout regimen is like. So, here’s what I do.

Weight Is Irrelevant, BMR Is Everything.

Get your Body Fat % checked immediately. Weight as a number is irrelevant. If you are able to get your starting body fat %, you can now begin to determine how long it will take you to realize your fitness goals. You also will get a reading of your basal metabolic rate (BMR).

BMR is the amount of energy expended while at rest (also known as the calories you need to consume just to maintain your current weight).
One general rule of thumb (if you are doing everything right) you can only lose 1 to 1.3% of body fat per week. In my case, at 26 weeks I lost an average of 1.18% body fat per week.

Output calories = My BMR + Exercise.Input calories = How many calories I consume through food.Weight Loss = A Caloric DeficitGurbaksh Chahal

Get A Routine Going

It’s necessary to have a routine every day. This is mine.

4:30 am: Wake Up4:30am – 5:30am: 1 Hour Steady-State Cardio (Incline Jog, 4.0mph with an 8.0 incline)5:30am – 7:00pm: Work7:00pm – 8:00pm: 1 Hour Strength Workout (Weights)8:00pm – 8:15pm: 2 Mile Evening Run8:15pm – 12:15am: Finish Work1:00am – 4:30am: Sleep

Sunday is my only rest day for Strength Training. However, I still do Cardio (steady-state cardio + evening run) every day on repeat. I also don’t consume any alcohol. However, I drink 2-3 gallons of water per day.

Exercise:

Here are 5 workouts laid out by the personal trainer of Gurbaksh Chahal, Victor Tsui, to help build muscle. You can simply adjust the weight based on your starting point but the goal is to hit the big muscle groups twice a week while increasing your weight over time. Do 3-4 sets of each exercise.

Daily Cardio Morning Steady-State Cardio for 1 hour. 4.0mph with 8.0 incline on the treadmill.15 minute, 2 miles run in the evening. Also, helps me unwind mentally for the day.

Workout #1 Legs Shoulder:

A1) Walking Lunges 16kgs x 12 reps A2) Dumbbell Shoulder Press 26kgs x 12 repsB1) Goblet Squat 28kgs x 12 repsB2) Arnold Press 16 kgs x 12 reps C1) Single Leg Step Ups 16 kgs x 12 each legC2) Side Raises 8 kgs x 12-15 reps D1) Kettlebell Swing 16kgs x 1min D2) Plate Hold (in front of the body) 10kgs x 1 min 

Workout #2 Chest Biceps :

A1) Push Ups 15 repsB1) Flat Dumbbell Press 30kgs x 10 repsOr Flat Smith Machine Bench Press 60kgs x 10 reps B2) Standing Bicep Curls 14kgs x 12 reps C1) Incline Dumbbell Press 24kgs x 10repsC2) Hammer Curls 12kgs x 15 repsD1) Flat Dumbbell Flyes 14kgs x 15 reps D2) Incline Bicep Curls 14kgs x 12 reps

Workout #3 Back Triceps :

A1) Dumbbell Row 30kgs x 10-12repsA2) Skull Crushers 10 kgs x 10-12repsB1) Chest Supported Row 18kgs x 12 repsB2) Cable Straight Bar Tricep Pushdown 17.5kgs x 10-12 repsC1) Seated Single Arm Cable Rows 17.5kgs x 12 repsC2) Tricep Bench Dips (20kg plate on lap) x 12 repsD1) Lat Pulldown 40kgs x 12repsD2) Alternating Single Arm Tricep Extension 7.5kgs x 15 reps 

Workout #4 Shoulder Core:

A1) Smith Machine Barbell Shoulder Press 45kgs x 12 reps A2) Plank 1minB1) Arnold Press 16kgs x 10-12 repsB2) Reverse Crunch 1minC1) Side Shoulder Raises 8 kgs x 12 repsC2) Russian Twist 12kg kettlebell 1minD1) Front Shoulder Raises 10kgs x 12 reps D2) Plate Crunch 20kg x 15 reps

Workout #5 Full body (minus shoulder):

A1) Smith Machine Incline Chest Bench Press  20kgs (each side) x 12 repsA2) Bent over Dumbbell Row 22kgs x 12 repsA3) Heel Tap 60 reps (each side) B1) Cable Chest flyes 12.5 kgs x 12 reps B2) Walking Lunges 16kgsB3) Mountain Climbers 1 minC1) Decline Push-ups 15 reps C2) Chest Supported Row 18kgs x 12 reps C3) Reverse crunch 1 minYou Make Muscle at the Gym and Abs in the Kitchen.

Your Diet is essential to any fitness goal you set. It’s your input of calories. To make my life easier, I do meal preps as I find this to be crucial to know how much I am consuming. Many times when we don’t measure our meals – we end up eating way more calories & servings that we don’t account for.

My Diet consists of Low Carb, Medium Fat, High Protein. On the weekends, I opt for a similar breakfast but for lunch and dinner, I eat extra chicken with salad. I also love Quest Hero Protein Bars, make at least 1 Protein Shake, and eat 2 tablespoons of Peanut Butter after dinner.

Diet Plan For Helping You Achieve Your Fitness Goals Everyone’s Results Will Vary

To me, this was a personal decision to get back into my normal shape and make health a priority again. If I wanted to be successful in my professional life, I need to make it a priority to take care of my health.

Remember to take everything one day at a time. It can be done and you can do it. I’m rooting for you. It takes 45 days to create a behaviour into a habit. Memorize yours: Routine, Diet, and Exercise.

For more of my fitness posts, you can follow me on Instagram: https://instagram.com/gchahal

The post How You Can Work 18 Hours a Day and Still Be Fit – Gurbaksh Chahal appeared first on Digpu News Network.

Latest News

Globes carpet kicks off with big sleeves and shades of pink

May 30, 2020

NEW YORK — Cynthia Erivo and Greta Gerwig rocked sparkling chokers as the Golden Globes red carpet kicked off Sunday, with Erivo in a hand-beaded custom Thom Browne gown and Gerwig in black and cream. Both went off-shoulder for the big night in Beverly Hills, California. Erivo, the “Harriet” star and fashion standout, said her dress includes designs of her favorite flower, the peony, at the hem and in her lining. The short-sleeve gown, Erivo told E!, took 800 hours. A huge blue stone dropped from her short necklace. Shades of pink had an early trend moment on Kirsten Dunst...

Solidarity march against anti-Semitism, acts of hate

May 30, 2020

NEW YORK — Throngs of demonstrators joined by elected officials walked solemnly across the Brooklyn Bridge in a solidarity march Sunday against anti-Semitism and all acts of hate. The “No Hate, No Fear" march was organized by New York's Jewish community in the wake of recent anti-Semitic attacks, including a knife attack at a Hanukkah celebration north of New York City that left five people wounded and a fatal shootout at a kosher grocery in Jersey City, New Jersey. The crowds of participants jammed the streets in lower Manhattan as they waited their turns to get across the bridge. “It...

Innovative fashion designers lead the way on sustainability

May 30, 2020

LONDON — Innovative fashion designers are turning to such things as horseradish and nettles to make sustainable clothing and accessories to the delight of a growing number of buyers. While more consumers are paying closer attention to how the production of goods impacts the environment, old habits die hard. A buy-and-toss mentality persists despite a boost from celebrities helping to drive the upcycle and vintage movements. Actress Maggie Q, who created an activewear line from recycled fabrics, is among activists who see plenty of room for improvement. She says she feels "sick about fast fashion.'' "You hear people say, 'Well,...

House passes $1.4T government spending bill amid impeachment

May 30, 2020

WASHINGTON — The Democratic-controlled House voted Tuesday to pass a $1.4 trillion government spending package, handing President Donald Trump a victory on his U.S.-Mexico border fence while giving Democrats spending increases across a swath of domestic programs. The hard-fought legislation also funds a record Pentagon budget and is serving as a must-pass legislative locomotive to tow an unusually large haul of unrelated provisions into law, including an expensive repeal of Obama-era taxes on high-cost health plans, help for retired coal miners, and an increase from 18 to 21 in the nationwide legal age to buy tobacco products. The two-bill package,...

Streep, Miranda and Stone are named as Met Gala co-0chairs

May 30, 2020

NEW YORK — Next year's Met Gala may be the closest we'll ever come to getting a Miranda Priestly moment at the starry event. Meryl Streep has been named as a co-chair of the Metropolitan Museum of Art's Costume Institute. The Oscar-winner played Priestly, a thinly veiled fictional version of Vogue editor Anna Wintour, in the movie "The Devil Wears Prada." Wintour clearly has no hard feelings because she selected Streep as a co-chair along with Lin-Manuel Miranda and fellow Oscar-winner Emma Stone. Designer Nicolas Ghesquiere rounds out the group. The gala's theme is "About Time: Fashion and Duration," which...

About Us

Travel Leisure Mag is New York City’s travel and lifestyle online magazine with the vision of creating a unique blend of valuable and quality travel experience to the readers. We trust that you will enjoy this experience.

Contact us: sales[at]travelleisuremag.com