How Going From Flabby to Fit Increased My Productivity
My 5 Habits of Highly Productive People
“An athlete is not crowned unless he competes according to the rules.” — 2 Tim 2:5
How did I go from a flabby, 100+kg 30something young man who could not cycle 1KM to save his life to a 47-year-old fit enough to complete 62KMs in 1.7 hours and have my photo selected as the poster image for a high profile cycling event in Dubai?
In April 2021, I finished 8th place in the shorter distance (62KMs) of one of Dubai’s most-advertised amateur cycling races — Spinneys’92. I got to reminisce about the emotions and excitement of that achievement when posters for the 2023 event started circulating on social media. When I checked WhatsApp to enter the roll for our DXB Riders’ Monday ride, I noticed someone had tagged me on his post of the event poster.
“Our own model! @DAS” was his caption on the shared photo. I was the poster boy, or should I say, poster man.
I started my weight loss journey about five years ago, taking up cycling and “dieting.” I have gone through the fat to fit cycle more than I can count while trying many fad diets, exercise regimes and sports. At some point, I consoled myself that I had a big bone structure. While at other times, I convinced myself I wasn’t losing the fat because of my age and stage in life.
But I consistently maintained my average weight at 85KM in the last two years, give or take. I have increased my muscle mass, become fitter, and feel much stronger.
Below are the top five habits that helped me along my fitness transformation journey and ensured I am at my productive best.
Habit One — Eat right
I signed up for my first quick-fix diet in 2016 — no sugars, no bread, no rice, more fruits, boiled not fried protein and no food after 7 PM. Newsflash! It worked. I lost almost 10kgs in three weeks.
But it was so harsh and painful that I craved all the “no-foods” as soon as I finished the program. And the weight crept back up as fast as I had lost it.
Although I do not follow any “dieting” prescription, I do my best to eat right. Psst! I still struggle with my sweet tooth.
Habit Two — Exercise regularly
After joining the workforce, you can not find Dunstan and gym in a sentence. I took up cycling and squash as fitness substitutes.
Although cycling was a big help in my journey, it was not enough because work, travelling, or weather conditions frequently broke my streak.
I would probably go for a run if a million US (not Zimbabwean) Dollars were at stake. Until then, I exercise at least four days a week with one or more of cycling, gym, squash or tennis.
Habit Three — Sleep well
I proudly wore the “not-much-of-a-sleeper” badge for a long time, believing it was a super-power. First off, the lack of sleep robbed me of the time and energy to exercise. Then I will start feeling edgy and stressed. And the unhealthy snacking will kick in at odd times at night.
The nights I go to bed after 10 PM, I would wake up late or early but lethargic the following day. And to make up for lost hours, I would work late into the night again, creating a vicious cycle.
I still struggle with this habit. But, I have my best, most energetic and most productive days when I go to bed before 10 PM, have at least eight hours of sleep and am up bright and early to seize the day.
“If you want to go fast, go alone; if you want to go far, go together.” — African proverb
Habit Four — Get support
Alone, I struggled to complete two laps of the 5KM paved perimeter road in the estate I lived in Yangon. But when I found another cyclist, we put in 10 loop shifts in a breeze. The comrade was great, and we held each other accountable for consistency.
A coach, a trainer, an accountability partner, a group or in any capacity, you need a support system to help you be productive.
Habit Five — Be Consistent
The overarching habit is consistency; it gets you over the finish line. Taking your career, fitness, or business requires consistent action.
My cycling stamina, strength and speed improve tremendously during any prolonged period of consistent cycling. It doesn’t get easier; I get better at it.
And any time I take a break, I lose it all. But, I always find the courage to get back on.
To be highly productive, I recommend that you take care of yourself by eating right, sleeping well and keeping your body in shape.
Do not try to go alone; get support; it builds the resilience you need to be productive. More importantly, take consistent, focused action and never give up.
Book Recommendations
I have always seen most fitness books or programs presenting more fads than fundamentals. But, the following books changed my perspective.
a) Muscle For Life: Get Lean, Strong, and Healthy at Any Age! — by Michael Matthews (Rating: 5 stars)
Michael practically connected the dots between diet, exercise and rest, making it easy to understand and implement. Muscle for life is a health and fitness blueprint for the young, adolescent and adult.
b) Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers — by Tim Ferriss (Rating: 5 stars)
Tim outlines some unusual and extreme body conditioning routines that will make you cringe or crack up, but the achievements of the proponents speak for themselves. Lay hold to some of the best advice on health, wealth and wisdom from 101 highly productive individuals at the peak of the field.
Citations
Here are three quotes to ponder.
“Without commitment, you’ll never start, but more importantly, without consistency, you’ll never finish.” — Denzel Washington
“Productivity is being able to do things that you were never able to do before.” — Franz Kafka
“The big secret in life is that there is no big secret. Whatever your goal, you can get there if you’re willing to work.” — Oprah Winfrey
