People are surprised I lead a team of over 700 people and find time to stay in shape. For me, one isn’t possible without the other. And my advice to you is to take your physical wellbeing seriously if you want to have impact over the long haul.
I believed for a long time that my impact at work was simply the product of the quantity of time by the quality of how I used it. Quantity just means hours spent. Quality means what I spend those hours doing, that is, how effectively I use my time. I’ve never met a successful person who doesn’t work hard and use their time effectively. And for you that means: work hard and smart, and you’ll have the basic ingredients for success.
But it turns out for me that this basic equation doesn’t work for the long haul. There are two other ingredients for me: physical and mental condition. If my physical condition is great — I am fighting fit– then I’m alert, less stressed, positive, less prone to illness, confident, balanced, and slower to burn out. Being mentally in top shape is critical too, particularly making sure I find meaning in what I’m doing, and getting the balance right between family and work time (a topic for another time). So, these days I’d argue that my impact at work is something like: quantity times quality times physical condition times mental condition (with some constants that I don’t yet understand). In this post, I’m going to tell you why you should stay fighting fit too.
This is an entirely non-technical post from a primarily technical person. Take it with a grain of salt, and see your doctor before you take any of my advice.
Top 10 Tips for being Fighting Fit ™
Let me just cut to the chase, and tell you the top ten things that you can use to be fighting fit:
- Don’t eat wheat. Better still, don’t eat grains
- Avoid high sugar foods. If it has more than 10g of sugar per 100g of product, don’t eat it
- Drink lots of water. Aim for at least 96oz or 3 litres per day
- Get a decent night’s sleep. It feels to me like 8+ hours is the sweet spot
- Have a big breakfast
- Have a small dinner
- Work the big muscles with resistance training three times per week
- Do cardiovascular exercise
- Ignore the above nine items for just one day each week (and be perfect the other six)
That’s in priority order. The top six are all about nourishment, the next three are about fitness, and the last one is a rule that governs how to apply the others.
To be fighting fit, it’s 70% nutrition and 30% exercise. I’ve worked incredibly hard at exercise and weighed 15 pounds more than I do today. These days, I’m pretty much at my high school weight, stronger than I’ve ever been, and the difference is nutrition (and perhaps more focus on strength or resistance training).
Do you want to be 15 pounds lighter? Follow rule #1 and you’ll be well on your way. Don’t eat grains because they’re full of carbohydrates, and that causes insulin to spike, and the body to enthusiastically store carbohydrates as body fat. Same with high sugar foods like sodas. Instead, eat more protein, and healthy fats. I’m big on egg whites, nuts, avocado, meats, and so on. Try a salad for lunch, with plenty of chicken, turkey, or tuna.
Fats don’t make you fat. Fats are just an intense source of energy, and you need to avoid eating too much. Eat nuts, avocado, egg yolks, and other healthy fats in moderation. Carbohydrates are the bad news problem.
Drink lots of water to keep yourself hydrated, and your metabolism running efficiently. Everything I read says drinking lots of water is a good idea.
I eat a massive breakfast, and try and go easy at dinner (though I struggle to do that effectively). The rationale is that in the morning, I need energy to get through the day. In the evening, I’m going to bed, so there’s no sense in consuming a ton of calories. Try and tilt your plan in that direction.
If that’s all too hard, follow rule#1: don’t eat wheat. You’ll get somewhere, trust me.
Exercising is my passion. I hit the gym four or five days a week, run a couple of times per week, do yoga once a week, and add in some exercise at home (like mountain biking, boxing, jump rope, or agility work) on the weekends. It just plain makes me feel great, lowers my stress, and gives me space and time to think about ideas and problems that are important in life and work.
How do I fit all that in? Pretty simply, really: I just make it my number one priority. When I was at Microsoft, my motto was “I’m not canceling the gym for anyone except Bill Gates”. And I stuck to it and still do. My rationale is that the company needs me to be effective for the long haul, and this is what makes me effective. I’m happy to be at work any time I’m not in the gym.
I’ve learnt that to be fighting fit, you need to do more strength training and less cardiovascular exercise. The nice thing about strength training is you burn some calories while you’re in the gym, and then a lot more afterwards: your body is busy repairing and growing the muscles you’ve worked. Most cardio burns more per minute in the gym than strength training while you’re doing it, but then the burn stops afterwards. Focus on your big muscles: leg and butt, chest, core, and muscles that help you maintain a reasonable posture (given you likely sit around a lot in front of computers). Working those muscles burns more calories than the ones you see in the mirror (you can skip the biceps). Get a personal trainer, ask them to put together a strength training routine, and do it 2 or 3 times per week. The results will amaze you.
It turns out that exercising hard requires maintenance. Maintenance for me is stretching, and I use yoga as the key way to do that. Yoga is seriously hard work: it requires core strength, balance, and flexibility. I’m not good at it, but it’s helping me be flexible and loose, and that helps me stay fighting fit.
I like cardio, I love going for a run (that’s something I’ve been doing regularly since 1995). I also love riding my bike. So, I get out and do some. But strength training is the key: if you don’t have much time, skip the cardio and go do some strength training.
I try hard to be good for six days in every seven. I have no trouble doing that with exercise. But with food it’s harder. One day a week, I let loose. I do whatever I want, and that gives me willpower for the rest of the week.
This is really important for you: cheat every day and you will get nowhere. If you want to be fighting fit, be disciplined six days out of seven.
Personal training is a great investment. I’d recommend to you that you get a personal trainer: it makes strength training safe and challenging, and helps you learn about how to make yourself fighting fit. Getting some nutritional advice from a nutritionist is a great idea too; diets are the worst thing in the world, it’s far smarter to eat to a plan and enjoy the results.
So that’s my Fighting Fit plan to make you an effective leader for the long haul. Remember the basics: don’t eat wheat, avoid high sugar foods, get in some strength training 2 or 3 times per week, and cheat once per week. You will be a fighting fit machine in no time (and I look forward to hearing about your results).
Please don’t blindly copy my plan. Please talk to your doctor, fitness professional, or nutritionist. And remember that I am a computer scientist, so you should Read My Disclaimer.
An Afterword of Thanks
My trainer is David Macchi in the eBay gym. Dave’s awesome: he’s taught me hundreds of exercises, and got me working on muscles that help posture and keep me balanced. He’s also good on the nutrition tips, and pushes me that little bit harder than I’d push myself. We’ve also partnered together on programs to help get our technology team at eBay more active, and help charity at the same time. I’m working hard to spread the fighting fit message.
Cheat day, and focusing harder on nutrition, is a strategy I learnt by participating in a “12 week challenge” with the I Choose Awesome guys in Inverloch, Australia. Great guys, and I owe them a bunch of thanks for helping me explore more about being fighting fit. They also taught me some sayings: ”Nothing tastes as good as lean feels” and “Pain is just weakness leaving the body”. You might need those sayings.