I hate exercising because it’s boring. Instead, I love eating the quadratisch, practich, ironically named – Ritter Sport milk chocolate. I also love drinking wine too (diluted in water, just like Romans did, but still…).
Anyhow, this is no good for me. Looking fat makes me look bad in videos and is generally speaking bad for business. Millennials aren’t looking for a fat alcoholic baron with a fat cigar to be their leader. They’re looking for a role model in business, health, and lifestyle.
The knight on a white horse is a slim, slightly muscular, tech-savvy, intellectual individualist who likes to meditate and experiment with smart drugs.
So I took some serious steps to lose weight but I realistically assessed how much will power am I able to invest in this process. Honestly – not much, because forcing myself to exercise drains my will power capacity quickly.
But playing Playstation doesn’t. So I got this home bicycle and I go on for 30 minutes after I wake up. That’s also what Jeff Bezos does after he wakes up – he claims to start the day with something he loves. For me, waking up with a thought that I don’t have to work right away but play my favorite game instead is genuinely motivating. Simple and effective.
Then I took some time to read books about losing weight and I wanted to summarize them in this post. I wouldn’t usually do that if I was to sell fitness coaching but since I don’t do it – I will share all the secrets with you.
Losing weight, just like most of the things comes down to the 80/20 rule where calories play the key role and everything else is extra.
Calories The simple equation to lose weight is to burn more calories than the number of calories you consume.
You consume calories with food and drink. You lose calories automatically (just because you’re alive), when you move and when you exercise.
The trick is to calculate how many calories you burn per day vs how many you consume so that you end up with a calorie deficit.
If you’re on a daily deficit of 1000 calories, then within a week you’re on a deficit of 7000 calories and this means that you lose 1kg because 1kg is approx. 7000 calories.
That’s the most of it. Seriously.
The rest is either philosophy, marketing or applicable to those who really want to get shredded. I don’t. What I want is to have some abs and a nice chest, that’s it. I just want to look aesthetically.
Macros Macros refer to micronutrition which is counting what you eat in terms of fat, protein, and carbs. Generally speaking, most of the people should eat 35% of carbs, 25% of fat and 40% of protein during low carb days and 50% carbs, 20% fat and 30% protein during high carb days. You want to aim at 5 low carb days and 2 high carb days per week (and those high carb days should be as far from each other as possible). During high carb days, you want to do more cardio too because you have more energy to burn. During low carb days, you eat more protein, meaning that it’s a good day to iron those muscles at the gym.
Micros I try to eat less simple carbs like sugar, bread and pasta and more complex carbs like vegetables. Your body needs to use more energy to break them down in your body, hence it consumes more energy to burn them. This also means that more calories are burned because your body needs to work more to digest them. Vegetables in general help you digest better and most importantly they have micronutrition that YOU NEED. Namely, they have vitamins, minerals, antioxidants and other good, healthy things that not only make you lean but also help you think faster. If you’re an entrepreneur, eat vegetables. If you aren’t – eat them too.
Timing You might have heard about intermittent fasting. It’s generally speaking proven that eating once per day helps you lose weight but it has one more advantage – it makes you eat less because you can’t physically eat as much in one meal as you’d have in 3 or 4 meals. We’re back at simple calories math. Intermittent fasting just works – and fasting works even better but it’s torture. I think what you want to do is adjust your food timing around your schedule and lifestyle – not the other way around. Sometimes I work 2 hours in the morning with a cup of coffee, then go to spend a few hours at the gym/swimming pool/sauna and then eat a big meal around 4 pm. I sleep like a baby a few hours after. Some days, however, I need to work more so I have a breakfast and lunch. Then before sleep, I eat a salad.
Supplements Just like the name says – they supplement and NOT replace your veggies. I take supplements to function better and I see the improvement, mainly in stabilizing my energy levels and with a better immune system. Every morning I take:
Let’s start this post with a simple answer. When I don’t know what to do – I shuffle:
Ok, but seriously…
Today I am not sure what to do next. I will share with you my thought process on choosing what to work on.
The process goes as follows: 1. Align myself with the vision 2. Write down what is most important to get done right now to achieve this vision 3. Convert those big ideas into tasks 4. Put those tasks on the KPI spreadsheet and schedule them on the timeline 5. Repeat this process as soon as you lose this sharpness and clarity
The first thing I think is always – what outcome do I want to create in the long term. This is why vision board and setting goals are so important – to stay congruent and relevant with whatever you’re doing.
What I want is to revolutionize the education system by developing a test that can discover the best career path for each individual – and then equip them with the relevant knowledge on how to achieve that. In my personal life I want to be able to surround myself with my friends and family, whenever I want in whatever circumstances I want – no matter if it’s celebrating my birthday on a private island or skiing on peaks of Hintertux with my friends. I also want to have 2 nice houses – one in Europe and one to escape European winters – in Asia. I want to have a Tesla and fly first class. I am nothing like the IKEA founder. I love minimalism but I’m also inspired by the luxury and the diversity of high-level people surrounding me (no matter if they’re entrepreneurs, artists or spiritualists):
Then the second thing I do is I want to write down the action steps to achieve those goals. I need to take a lot of dimensions into account. One of them balancing long terms goals vs short term goals (you can’t grow long term if you can’t eat short term). Another angle that I’m taking on it is the Pareto (80/20) rule – not to overload myself with tedious yet unimportant tasks.
It then becomes apparent to me that to achieve those long term goals I need to take certain crucial action and in most of the cases this is:
Getting more users to increase the revenue to invest it in the technology
Increasing the satisfaction of the current users to fulfill our company mission, prolong their lifetime, and get them to become brand ambassadors
Then, to get more users we need to:
Copy-paste what works, which is to keep recording YouTube videos – they bring me a big chunk of great and ambitious customers
Experiment with Facebook & YouTube ads until they work by relentlessly measuring their performance, conversions and traffic flow to be able to answer the question which funnels bring what ROI. Then increase the highest ROI ad spends to scale this funnel.
Complete my book to traffic more users through it as a trip-wire (and prove that I’m not a dabbler)
To increase the satisfaction of current users, we need to:
Structure the course better
Keep adding more value every day
Achieve great results as a company ourselves (by getting a lot of customers) to be a credible partner
The next thing I’m going to do is I am going to put those goals on the KPI spreadsheet that I’ve created. This spreadsheet is available to download for Tribal Mastermind members and looks like this:
When writing down my goals and tasks I always check-box if the goal is S.M.A.R.T. and I calculate it’s importance based on the important urgent quadrant – where 3 is important and urgent, 2 is important, 1 is just urgent and 0 is neither. I also assign a team member who should do it (if that’s not me), how much time this task should take, the day for which I’ve scheduled the task and the budget to achieve that. This spreadsheet is connected with another spreadsheet – for example, an axis that shows me a timeline of what I am going to do, the time budgets of my team, etc.
Often times, I also simply draw a timeline on a piece of paper and I stick to the goals on that timeline by adding relevant tasks.
Then what usually happens is that I will find myself biased to want to complete easier, less relevant tasks and I will find objections to complete tasks that are actually important for the business.
As humans, we often find a way to sneak away from uncomfortable tasks, even though they are more important. Usually what solves a problem is not write down why you think you can’t achieve the task and what do you think is the solution to this problem.
You will find this practice more productive than doing a lot of other unimportant things. Keeping yourself busy doesn’t mean that you’re progressing forward. You’re just fulfilling your emotional need to feel better about yourself not wasting your time, whereas what you’re actually doing is procrastinating.
If you can’t find a solution to a problem, you can also write down the outcome of not completing the task.
As you can see I’m pretty pragmatic with my approach. It’s simple, yet allows you to deconstruct “the big unknown” and turn it into actionable steps.