How to get the body you want so you can be more productive

Posted on Jun 14, 2012 - 9:00 AM PST

This guide is based on Mixergy’s course with Adam Gilbert.

Adam Gilbert knew that an unhealthy lifestyle can squash your productivity, so he helped a friend improve his diet and exercise and it gave him the stamina to work an extra two hours a day. It was all done by improving his health, so we invited him to teach you how to do it.

Adam is the founder of MyBodyTutor, the site that helps you stay consistent with your diet and exercise.

Here are the actionable highlights from the course.

1. Find a long-term motivation so you’ll stick with your new health plan

Adam says that many entrepreneurs want to be healthier so they’ll have more energy and run their businesses better, and those motivations make it easier for them to work on their health over a long period.

Take Action:
Write down reasons for improving your health that will apply far into the future, and don’t focus on short-term goals like getting in shape for a vacation.


2. Eat healthy dishes every few hours so you won’t crave sugar

Adam recommends eating several small meals a day that combine lean proteins like chicken or fish and complex carbs like brown rice or whole wheat bread.

Take Action:
Eat a small, healthy meal every three or four hours, and don’t put off eating until you’re craving a candy bar.


3. Start eating healthy snacks so you can eliminate junk food from your diet

Adam suggests that people who are used to snacking on candy try eating fruit as a snack instead.

Take Action:
Snack on nuts, fruits, or vegetables, and give up snacks that are high in fat or sugar.


4. Eat slowly so you won’t overeat

Adam’s client should have eaten slowly and savored his food, but he ate meals in two minutes so he struggled with overeating.

Take Action:
Pretend you’re a food critic eating slowly and enjoying your food, and try to make your meals last 20 minutes.


5. Postpone eating foods you crave so you won’t give in to every temptation

Adam’s client was craving a chocolate chip cookie, so Adam told him to wait until the weekend to eat it because by then, he probably wouldn’t want it anymore.

Take Action:
When you feel like eating something unhealthy, plan on eating it in a few days if you still really want it.


6. Give yourself non-food rewards so you won’t undo your health progress

Adam’s client should have rewarded himself for losing weight with a fun activity, but instead he rewarded himself by eating a whole pizza, so he undermined his weight-loss efforts.

Take Action:
When you meet goals like losing weight or exercising every day, reward yourself by doing something enjoyable or buying something you want that doesn’t involve food.


7. Choose a manageable workout so you’ll exercise consistently

Adam recommends that people do 20 jumping jacks, 20 pushups, and 20 crunches because it takes just 12 minutes and you can do it anywhere.

Take Action:
Select a short workout that you can complete at least a few times a week, and don’t plan on huge, daunting workouts that you might never get around to.


8. Text someone what you eat so you can hold yourself accountable

One client sends Adam a text or email about each thing he eats, and that keeps him from eating foods he knows he shouldn’t.

Take Action:
Sign up for MyBodyTutor and send your tutor a text whenever you eat, but don’t send your texts to a close friend or family member who won’t be completely objective.


Want to make sure you get results?

Written by Sarah Brodsky, based on production notes by Jeremy Weisz

  • Lennox

    First of all, this is quite a stretch from startup business advice.  Wouldn’t it be more useful to discuss how Mr. Gilbert has created a successful business selling unoriginal health & fitness information?

  • http://mixergy.com Andrew Warner

    Maybe I didn’t make the connection well enough, but there’s a connection between what you eat, how you feel and what you can create.

    I know I’m been feeling like I can take on the world, partially because I’m eating healthier and exercising more.

  • Edgar C

    I agree Andrew, working out consistently has been a part of my daily routine for the last 3 years and it can transform the way you feel and it definitely has improved my ability to think creatively. Lennox, I also think hearing the story of how he started it would beneficial.

  • http://www.facebook.com/geoffrey.l.barrows Geoffrey L. Barrows

    Awesome! I’m going to listen to this course, this morning, while hiking through Rock Creek Park.

    Is it a coincidence that you post this cheat sheet shortly after the interview with Marie? (I use to dance as part of an African dance troupe here in DC and can attest that I generated a LOT of good ideas after a dance class.)

  • http://www.facebook.com/geoffrey.l.barrows Geoffrey L. Barrows

    Awesome! I’m going to listen to this course, this morning, while hiking through Rock Creek Park.

    Is it a coincidence that you post this cheat sheet shortly after the interview with Marie? (I use to dance as part of an African dance troupe here in DC and can attest that I generated a LOT of good ideas after a dance class.)

  • http://mixergy.com Andrew Warner

    I hadn’t thought of the connection between the two guests until you brought up. Good point.

  • Will

    Great stuff in general, just found this funny:
    Adam recommends that people do 20 jumping jacks, 20 pushups, and 20 crunches because it takes just 12 minutes and you can do it anywhere.If that takes you 12 minutes then *you got problems.*

  • Todd Richardson

    @Will – I think you are suppose to repeat the 20x20x20 as many times as you can for 12 minutes. That’s how I interpreted it and that would be a good mini work out.

  • http://www.mybodytutor.com/pages/ Adam Gilbert

    Hi Will, Ha yes — if it takes you 12 minutes to do 20 jumping jacks, 20 pushups, and 20 crunches then you DO have problems. 

    What I meant to say is to do that 3x as a circuit…so do 20 jumping jacks, 20 pushups, and 20 crunches then do 20 jumping jacks, 20 pushups, and 20 crunches then do 20 jumping jacks, 20 pushups, and 20 crunches. Hope that clarifies things for you. And I appreciate you saying it’s great stuff – if you actually implement some of the stuff we spoke about, it’s very powerful.

  • Anonymous

    @0b6caca951588a035d8893090da64c80:disqus – this is the same advice given at Hilton Head Health – but will cost you about 10x as much. 

    I just setup a Flickr account to email everything I eat and drink as an easy way to keep track of everything since I hate logging my food.

    @ee452f8078907a6f66ccf491a655b619:disqus I know when I am tired, stressed and not feeling well I do not handle client issues well or can do strategic thinking.  Eating well and exercising certainly help with this.

    Probably one of the biggest benefits to my business and personal life is road cycling.  I took it up a few years ago to lose weight but the mental benefits are far greater. 

    More Business Focus:

    That being said, I like Lennox, and curious if Adam can elaborate a bit more on how the business got traction, disclose revenues possibly, and a bit more on how to get noticed in a saturated market.

  • http://www.mybodytutor.com/pages/ Adam Gilbert

    Jeff, thanks for the kind words.

    I’m happy to hear that what I spoke about in a free public interview is what is taught at a multi-thousand dollar weight loss center. This was only the tip of the iceberg too.

    But we all know knowledge without action is only useful on Jeopardy. It’s the consistency part. That’s what matters.That’s a good idea. However, when the going is good, it’s good! It’s when we fall off track…that’s when we rationalize and justify. That’s when the consistency gets hard. So watch out for that. Always here to help.

  • Anonymous

    Really enjoyed watching the interview. I’ve already made a couple of changes to my diet to cut out sugary snacks and start the day with a low carb breakfast. It’s difficult though – although I know the long term benefits out weight the short term sugar rush.

  • http://mixergy.com Andrew Warner

    I love hearing that!

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