న Purpose of text ഐ 4-Minute Fit: The Metabolism Accelerator for the Time Crunched, Deskbound, and Stressed-Out  ಊ ePUB Author Siphiwe Baleka ಛ న Purpose of text ഐ 4-Minute Fit: The Metabolism Accelerator for the Time Crunched, Deskbound, and Stressed-Out ಊ ePUB Author Siphiwe Baleka ಛ 4 Minute Fit My Personal Weight Loss Journey No life improvement plan is going to be effective for you unless you believe in it, and one of the keys to believing in a system is holding trust in the leader A sports team that doesnt have faith in the coach is in trouble Same for the company whose employees are skeptical of the CEO So before we get started, let me tell you a little about me and the strange path that led me from Yale University to the life of a truck driver Just about every trucker has a rich backstory You see, truckers come in all shapes and sizes, all shades and age groups We come from all over America and beyond, from small towns for sure, but also from cities Were men and were also women Were married and divorced, straight and gay, grandmothers in their sixties and bachelors in their twenties We come from all different kinds of education levels, hold a wide array of political and religious values, and enjoy a diverse pool of interests outside of work For a guy like me whos hopelessly, incurably outgoing, this diversity is one of the great pluses of the job I love this aspect One day youre talking to a Native American from New Mexico whos telling you about his tribal rituals the next day youre talking with a former hippie from Maine who writes poetry whenever her motor is turned off My story Ive had a lot of adventures Ive been to dozens of foreign countries under all sorts of different circumstances I went to college at Yale but have worked with street gangs in Chicago and been part of the squatters movement in Europe Theres been love and loss and lots of passion Theres been uncertaintytimes when I havent been sure where I was going to sleep or how I was going to eat There have been triumphsfrom becoming the first African American to be named an All Ivy League swimmer, to being named Americas Fittest Trucker And like you, Ive had my share of disappointments as well My birth name was Anthony Blake I grew up in the far west suburbs of Chicago, a patch of heartland suburbia built on the fields of a long fallow farm My parents split up when I was a young boy, and I was the rare African American kid who was brought up by a single father Like an omnivore that eats everything, as a kid, I played all sports There was always a ball or mitt or tennis racket attached to my arm But I took a particular interest in swimming I wasnt big or even graceful, but I loved technique, finding little ways to improve, always tinkering to uncover tricks that could make me faster and efficient I loved to compete and test myself against others who were also trying their hardest By age ten, I was an Illinois state champion in swimming As a teenager I had a national ranking An uncle of mine by marriage, Hayes Jones, had won a gold medal in hurdling in the 1964 Olympic Games in Tokyo I talked to him once about all that he had achieved in sports and what he had to do to get there I remember that I didnt come away awed or feeling like I had been talking to a superhero I came away thinking, Well, hey, he did it Why not me, too I had always done well in school academically, and so I was fortunate that when it was time to pick a college I had plenty of choices I settled on Yale, largely for the swimming program Yale had once been an absolute swimming powerhouse, winning four NCAA titles over eleven years Unfortunately, that span was from 1942 to 1953 In fact, under Coach Robert J H Kiphuth, Yale had 528 wins and just 12 losses during those eleven years, for the greatest collegiate winning percentage of any sports team in history But I arrived on campus full of optimism, convinced that I could help the program get back to greatness and excited about working under Yales terrific longtime coach, Frank Keefe Since my early childhood, Ive always liked going against convention I didnt rebel for the sake of rebelling, but I never minded being different And my time at Yale just highlighted that fact I didnt mind that most of the best swimmers were from California and Florida, and here I was, from the guts of Illinois Or that most other swimmers, including my teammates, were tall and lanky and classically built, while I was just 5 foot 8 and maybe 140 pounds, soaking wet While swimmers were supposed to specialize in a single event, I was a generalist, who swam sprints but also swam long distances I wasnt going to worry about whether I fit in I was going to trust my work ethic and my techniques and my desire and drive to succeed At the time, there had yet to be an African American swimmer in the Olympics, and there was still a great deal of mindless prejudice against African Americans in the sport One of the most memorable moments of my teenage years came when a baseball executive named Al Campanis went on national television and, without a trace of embarrassment or self consciousness, said, Why are black men, or black people, not good swimmers Because they dont have the buoyancy If thats the way most of America thought of black people, well, I was going to change all that Early in my freshman year at Yale, I was placed in a pool lane with a senior, Andrew Geller, who was the best swimmer on the team Frustrated that he wasnt swimming fast enough for my liking, I passed him, which was considered poor pool etiquette, especially for an incoming freshman He was furious and let me know it I shot back, I dont care who you are, if you arent going fast enough, Im going in front of you That pretty much summed up who I was at the time By my sopho year, I had placed fifth in the Eastern Seaboard Swim Championships and made the all conference team, becoming the first African American swimmer ever to be named to the All Ivy League team That year Yale finished 103 My junior season, the team was 91 And then my life took a sharp turn I went to the US Open meet, my opportunity to qualify for the US Olympic Trials in the 100 meter freestyle event Looking back, I might have been a long shot But failure hadnt really crossed my mind It rarely did back then This was just something I needed to do before I could make the US Olympic team Except that my expectations outstripped my abilities Well, you can guess what happened I missed qualifying for the Olympic Trials by less than a second Eight tenths of a second, to be exact, or about as much time as it takes to read the words eight tenths I knew that this had been my one chance for the Olympics, and it wasnt going to happen There was no arguing, no do overs, no one I could appeal to The datain this case, the electronic timerhad said that I had failed I remember standing in the cool down pool in Minneapolis and crying, my tears mixing with the chlorinated pool water I was crying over a dream that had died But I was also crying for something bigger my attitude, competitive streak, and technique simply hadnt been enough to get me through I returned to Yale for my senior year, but I didnt want to swim any The quest was over, and I was heartbroken So much so that one evening, a few of my roommates found me passed out near a bottle of pills, and I spent a few days in the psych ward of YaleNew Haven Hospital It was the first time I had really wanted something and didnt accomplish it And that was a shock to the system I wasnt released until I could convince the doctors I wasnt a danger to myself As part of my recovery program, I got back in the pool and started swimming again Late in my senior year, I helped Yale win a share of the Ivy League title for the first time in years That was on a Saturday night On Monday morning, I was gone Graduation was only a few weeks away, and I was in good academic standing But I felt like I had gotten all I could out of school I was tired of reading about Jesus and Buddha and all these other spiritual luminaries who had followed their destinies I wanted to do it, experience the world for myself So I hitchhiked home, dropped off some bags, and told my dad what I had done He was less than pleased, as you might guess, and tried to talk me out of it But it was too late I told him, Im going to travel the world I dont know when Ill be back, if ever And then I headed off I spent the next fifteen years traveling, following my heart I surfed in California and hitchhiked in Europe I threaded my way from Amsterdam to Prague to Trinidad to Honduras to Togo to Ethiopia There wasnt much in the way of a long term plan or organizing principle, just a deep sense that life needed to be experienced and an unshakable belief that it would all work out People often ask me if I ever finished college and got my Yale degree The answer, Im happy to say, is yes It was a goal that I set andafter working harder than I thoughtI was able to accomplish When I was in my mid twenties, after a few years of wandering, I decided to re enroll I was so close to graduating that I had to finish, and Yalewhich wants as many of its students as possible to finish with a degreelet me back in One problem I felt like I couldnt bother my father with tuition I had put him through enough But after paying for classes, I had nothing left to pay for room and board But I was determined, so I did what I had to do I had recently been in Europe and had joined the squatters movement there I thought, Why dont I try that here I spent that final semester of college living rent free in abandoned buildings and in the swim team locker room, eating most of my meals at the local soup kitchens It was hardly the fun and easy college life that other kids were living It was the opposite, in fact But I finally got that degree As my thirtieth birthday approached, I decided to go back to Africa Like a lot of African Americans, I felt as though I didnt really know my personal history Connecting with my ancestral heritage became very important to me I traveled all over the continent, mostly using money I had saved or earning it along the way by making wood furniture In South Africa, I met with tribal elders They said that when a son of the soil returns home, he should get a new name They gave me the name Siphiwe pronounced seh PEA way , a name common among the Xhosa and Zulu tribes They said it means Gift of the Creator For a last name, they chose Baleka, an anagram of A Blake It means Fast and He Who Had Escaped By my mid thirties, though, I was tired of having no real plan and no real income I knew I wasnt cut out for a corporate job Besides, I may have had a Yale degree, but to say that my rsum was nontraditional was an understatement There was essentially a fifteen year gap in my work history, one that wasnt going to be easy to explain to a corporate recruiter A truck driver friend named Jaberi made a suggestion to me Drive a truck It suits your nomadic lifestyle You got plenty of time to think, and you can save a lot of money I did what I usually do and said, Why not Ill try it I traveled to southern Missouri and enrolled in Primes uniquely successful Student Driver Program I got my commercial drivers license, spent another four or five months on the road with an instructor driver, and eventually became a lease operator The job fed something in me and suited my personality The roads are a wilderness, each trip a unique adventure But, unlike my previous adventures, this one brought steady employment and a plan I didnt mind the solitude And driving triggered this feeling of familiarity I hadnt really been in a pool since Id left Yale, but here I was maneuvering in a lane, reaching a destination, and then returning to where I started in the opposite lane getting lost inside my head feeling a sense of independence as I paced myself The parallels between driving and swimming were hard to miss And I liked the unpredictability, too One week, Id be hauling flank steak to the West Coast The next week, Id be transporting diapers to Miami You just never knew where you were headed, what part of the country youd see next, what kind of weather and air youd be experiencing But to me, that was all part of the fun So, too, was gaining an understanding of how important my new job really was So many of our daily necessitiesclothes, food, furniture, medicinecome, literally, off the back of a truck Drive a truck for a little while, and you soon realize youre a vital part of the economy Without truck drivers crisscrossing highways and delivering goods we use every day, this country doesnt run Its that simple But heres what I didnt like the changes to my body For all the adventures Id had over the years, one of my most vivid momentsa real plot point in my lifecame when I realized that I didnt like how I looked In less than two months on the job, I had somehow managed to gain than 10 percent of my body weight At that rate, I could come close to doubling my body weight within a year My energy level was low It almost felt like I was wearing a costumeone that I couldnt take off at the end of the day It wasnt just that I didnt like what I saw when I looked in the mirror its that I didnt even recognize the figure in front of me Hey, wait a second This isnt what I look like Is it Really Yale swim team photo Starting to let myself goThis was all a new sensation for me, almost like visiting a foreign country See, for my entire life, I had put a premium on health and fitness and, yeah, Ill admit it, on my looks I had always been an athlete Over the years, I had struggled with plenty of concerns and challenges But fitting into my clothes had never been one of them Now All that muscle, originally built up from so many sessions in the weight room and countless nautical miles in the pool, was atrophying My abs were turning into flab I lost my beloved six pack and picked up love handles instead I even felt my face stretching out and feeling heavier on my neck And maybe worse still, there was a real price that came with all this, physically and psychologically I felt sluggish My energy was low I was moody This unwanted weight gain was affecting everything from my sleep to my sex life I looked around and saw my new coworkers Dont get me wrong They wereand areabsolutely fantastic people But they were also, for the most part, overweight and not on a path to live a long life There are 3.5 million truckers in the United States A full 86 percent of them are overweight, and nearly 70 percent are obese, the highest proportion of any profession in America A recent Gallup Healthways analysis revealed that transportation workers, including truck drivers, have the highest risk for chronic health problems of any occupation in America The Centers for Disease Control and Prevention CDC put long haul trucking at the top of the list for jobs with the highest rates of obesity If you wanted to find one profession that embodied the countrys obesity epidemic, this one, sadly, would be it Trucking is at the heart of this national crisis How bad is it As I write this, the overall life expectancy for the US population is 78.7 years For truckers who own their own vehicles, its 55.7 years for union drivers, its 63 years Some of this is directly because of the obesity and bad health that runs rampant in the industry Its also because of indirect effects Bad habits, erratic hours, and sleep deprivation lead to the factors that cause fatal traffic accidents on the roads Bottom line I love driving, but not at the expense of my health And certainly not at the expense of my life This low moment was followed by what you might call an aha moment I was at home watching TV one night, wallowing in my new weight gain, when an infomercial came on It was for something called the ROM Machine ROM stands for range of motion, and it was a giant contraption that promised the users the benefits of sixty minutes of cardio, thirty minutes of strength training, and twenty minutes of stretching inget thisa four minute workout I was like, Come on, really Four minutes This is a joke, right Im watching athlete after athlete on the screenthis parade of smiling, buff looking, muscle bound guysget on this machine and say that after four minutes, theyre exhausted Just dog tired Its the hardest workout theyve ever done As is usually the case with me and infomercials, Im skeptical But at the same time, Im intrigued A four minute workout sounds highly questionable, of course I mean, thats half the time of eight minute abs, and people doubted that But what I had seen actually made a lot of sense The machine is like a sit down bicycle with your legs out in front of you But there are also handles, and when you pull them, its as though youre rowing So its like youre riding a bike and rowing a boat at the same time And when you get to the extreme end of the motion, you push back the other way, and the resistance changes So whether youre pulling or pushing, its four minutes of maximum resistance, maximum stretch, maximum range of motion Im watching this, and the guy in the commercial is explaining the benefits and all the science behind it Hes talking about how, when you use a greater range of muscles over a greater range of motion, you circulate oxygen, which causes of the metabolic process to produce energy, which requires fat burning By the end, Im thinking that, especially as Im coming to terms with my new weight gain, this machine would sure help me Damn, I want a ROM Machine There are two problems First, the ROM Machine costs 15,000, which I did not have In fact, I didnt have much if any money at all at the time This is one unfortunate consequence of spending so much of your twenties and early thirties following your bliss If it had cost 1.50, I might have needed an installment plan And second, I am a truck driver, putting thousands of miles on my odometer each week I cant exactly carry this machine onto my truck But I was impressed, and I was inspired I wasnt going to buy a silly ROM Machine from an infomercial I started researching the principles behind it There had to be a way I could start burning fat and shedding all this extra weight without a traditional gym What I discovered there was a lot of research supporting the idea that a short burst of intense exercise had the sameand sometimes even benefits than longer workouts This came at a time savings, a cost savings, and a reduction in the risk for injury Looking back, I see this was the beginning of 4 Minute Fit At first there was a lot of trial and even error I tried doing exercises that had helped me back when I was swimming competitivelypush ups, sit upsbut haphazardly, with no plan, no system Id pull over at a truck stop or a parking lot, climb out of the cab, get out a piece of cardboard and, right there alongside my truck, get to it In the beginning, some drivers laughed at me and what I was doing That was nothing new Other drivers would say they were looking to lose weight too or that they had once been athletic before their bodies got away from them But no one asked to join It was as though they had resigned themselves to being overweight Meanwhile, I was determined to lose this weight, but the results werent coming At least not fast enough Next, I started bringing different types of equipment on the road with me resistance bands and kettlebells and a weighted vest Again, it felt good to exercise and sweat a little and get my pulse rate up But I wasnt seeing the results that I wanted Then I tried to get to the next level by experimenting with different exercise programs that were trendy at the time I did Zumba and P90X and Tae Bo and GSP Rushfit I would try the DVDs, which wasnt always easy on the road Id park the truck on a flat surface and then set up the DVD player so the sun wouldnt create a glare I would change into workout clothes, connect the DVD to an external speaker so I could hear, and then get in my workout When I was done, I would have to break everything down, change back into my old clothes, and pack up My sixty minute DVD workout was taking like two hours in total But I was on a tight schedulelike most of us, including truckers, areand so I knew that it wasnt going to be sustainable I tinkered with my diet, too I was vegetarian and then pescatarian I tried Mediterranean and Paleo I would see results at first, but then inevitably I would slip and the weight would return Again, when youre pressed for time, youre driving on the interstates, and youre pulling into unfamiliar towns at irregular hours, its hard to keep to one specific diet Adding to this was the difficulty of eating well on the truckers grid See, when youre trucking, assigned to maneuver this steel whale, this fifty some foot metal tube weighing as much as 80,000 pounds with cargo, youre mostly staying on interstates Youre not driving to the upmarket parts of town where stores sell grass fed meat and organic fruits and vegetables Honk if youve ever seen a semi parked outside a Whole Foods or Trader Joes So the challenges I faced were sort of like the challenges we all face, except many times worse No kitchen, food storage issues If standard diet and fitness plans werent effective for most of the American population, they certainly werent going to work for me and my coworkers I needed something new, a plan that was completely different THE START OF A REVOLUTION Finally, I diagnosed the issue The problem was one of metabolism Truck drivers are prime candidates for metabolic syndrome, the medical term for a combination of diabetes, high blood pressure, and obesity that puts you at greater risk of heart disease, stroke, and other conditions affecting blood vessels If I could figure out a way to boost metabolism while keeping workouts really short to fit into the hectic schedule and making eating simple to compensate for the long hours and shortage of optimal food choices , not only could I change my body, but I could help the men and women who shared the road with me A slowing metabolism is the main driver of weight gain for most of us, and among truckers, the problem is even exaggerated, thanks to our unpredictable schedules The freight dictates when truckers drive Sometimes that means driving at night, and sometimes it means driving in the day It is the rare driver who gets than six hours of uninterrupted sleep, and it all disrupts circadian rhythms and the natural biological clock Sleep deprivation accumulates every day, every week, every month, every year that you drive And sleep is a major driver of metabolism The hormones that regulate metabolismleptin and ghrelin, which control appetite insulin and adiponectin, which oversee fat storage human growth factor, which manages muscle and cortisol and glucagon, which control energy expenditureare either produced in your sleep or regulated by your sleep patterns This is a production cycle that is constantly changing and constantly interrupted for truckers Theyre not able to produce the hormones properly, so their metabolism doesnt function the way it is supposed to Again, a huge problem not just for those of us on the road but for anyone whos tied to a desk job and at the mercy of the alarm clock But if getting sleep wasnt an option, what if I tinkered with my metabolism while I was awake What if I exercised in short bursts And what if I adjusted my dietcutting back on carbohydrates and strategically timing protein intake every three hours an eating strategy that would also help my metabolism to spike It was then that I remembered the infomercial, you know, the one for the ROM Machine They claimed that four minutes a day was all you needed to spike your metabolism and set your body into fat burning mode What if I could replicate these same principles when I was on the road I could do the pulling movement with resistance bands, four minutes, as hard as I can in one direction And then I could do the pushing by turning it around and doing the movement in the opposite direction So I would get all the upper body work that this fancy, expensive ROM Machine would give me, but with the cheap, portable equipment I could afford and fit on my truck I could take resistance bands on the truck, and I could hook them up anywhereto a roadside tree, to the truck, inside the door, or wherever It was such a complete workout, incorporating just about every group of muscles and working in stretching And, even better, I could complete the entire routine in just fifteen minutesthe maximum amount of exercise that one should do, for reasons Ill explain in an upcoming chapter The results were remarkable Like a snake molting its skin, I shed the excess weight I worked myself into the best shape of my adult life andwhile still driving full time than 330 days each yearI returned to competitive swimming In 2011, I won two events at the US Masters Swimming Spring Nationals and went on to compete in eight sprint and Olympic distance triathlons winning my age group in two of those races , including the USAT Age Group National Championships I competed in the 2012 Ironman South Africa, finishing in 214th place out of than 1,300 athletes This led one industry magazine to give me the honorary title of the Fittest Truck Driver in America With medals from the 2011 US Masters Swimming Spring Nationals Crossing the finish line in 214th place at the 2012 Ironman South AfricaI realized something else the same principles and program that enabled me, in my early forties, to look like the guy above They could apply to my truck driving colleagues, too In fact, the basic principles apply to just about anyone, whether theyre obese and looking to cut their BMI in half, or already fit adults who simply wanted to elevate to super fit Now, if I can take a group of sedentary, badly nourished, and exhausted truckers, give them no access to a gym, and still strip away enormous amounts of weight while having them exercise just four minutes a day, imagine what I can do for you.From Yale educated truck driver and fitness guru Siphiwe Baleka, a revolutionary metabolism spiking program for anyone who feels they dont have enough time, equipment, or money to get in shape and lose those extra pounds.When Siphiwe Baleka, who had once been a NCAA Division I athlete, began truck driving in 2008, his whole lifestyle changed Within weeks his metabolism slowed drastically and he gained ten percent of his body weight He knew he needed to take back control of his health and wellbeing and change the sedentary lifestyle of truck drivingone of the countrys least healthy industries Now, Baleka, founder of Fitness Trucking and full time fitness coach for Prime Inc., one of the nations largest trucking companiesand now one of the healthiesthelps thousands of Primes long haul truck drivers, who have also struggled with weight and health problems, with his 13 week nutrition and exercise plan Combining step by step workouts and advice on healthy eating even on the go , 4 Minute Fit is a flexible, yet powerful plan that is proven to boost your metabolism, provide results, and help you get rid of those extra pounds and reach your weight loss goals Balekas program is geared not only for those who drive eighteen wheelers, but also for anyone who travels for work, has a job that involves a lot of sitting, or doesnt think they have enough time to exercise and eat better If youre frustrated by the weight gain that comes from not being active enough due to your job or lifestyle, 4 Minute Fit is the simple new guide that can radically change your life. Physical fitness Wikipedia Physical is a state of health and well being and, specifically, the ability to perform aspects sports, occupations daily activitiesPhysical generally achieved through proper nutrition, moderate vigorous physical exercise, sufficient rest Before industrial revolution, was defined as capacity carry out day s activities without undue Permatex PermaPoxy Minute Multi Metal Epoxy versatile, easy use, multi metal, two part epoxy adhesive filler system that eliminates need for welding or brazing BeFiT YouTube BeFit GO new, total body conditioning circuit series exclusively on YouTube optimized your mobile device Take workout routines with you go get amazing results Home The EDGE Sports Fitness Genevix Wellness Network HealthyCARE Day Commit Get Fit Program comprehensive wellness program designed provide an education enrich life help become healthier free online touch typing speed test wpm words per minute When are ready begin test, copy sample text below, then click Stop clock button But be quickly because running Sample Cheap Vacations Last Vacation Deals Exitnow Cheap All Inclusive Exitnow exitnow source cheap vacations We scan market cheapest vacation packages update our deals list twice Morning Yoga For Weight Loss Workout Fat Apr , Morning Burning Meltdown Beginner Intermediate News Runner World Paul Gardiner Bear Grylls Survival Academy allowed his instincts take over when he spotted struggling creature Dinners few minutes all have Our family loves Mexican food Any varieties, flavors, name it, we ll eat it So one most important having Dinner philosophy waiting moments notice proteins made up in advance Google Health Activity Tracking Apps Google Play active new It hard know how much what kind activity stay healthy That why worked World Organization WHO American Heart Association AHA bring goals can improve Move Minutes Points comes Honda Honda Motor Company, Ltd Japanese Hepburn Giken K gy KK, IPA h n d public multinational conglomerate corporation primarily known manufacturer automobiles, aircraft, motorcycles, power equipment has been world largest motorcycle since Chalk Up Sr Games Analyst Tommy Marquez catches Mathew Fraser after ran away competition Dubai, earning first male invitation Free This free measures Texts change each so not affected by memorisation texts International athletes like Molly Seidel have joined cause young girls gain confidence achieve they never thoug Metabolism Accelerator Time Siphiwe Baleka founder Fitness Trucking, LLC serves Driver Coach at Prime Inc commercial trucking company based Springfield, MO Interstate Speed Zone Selected Stories Drivers Drivers Slowly Improve Your By Jason France August Special RoadKing Interview Sifu Zhou Rong Jie Baleka, Founder, Trucking readers I m keen educating drivers about importance improving metabolism burn fat reduce risk cluster medical disorders cancers Nosiviwe Mapisa Nqakula Nosiviwe Noluthando born November South African politician who appointed Minister Defence Military Veterans President Jacob Zuma June She Home Affairs from Correctional Services Lindiwe Sisulu Lindiwe Nonceba May politician, member parliament currently serving Relations Cooperation February National Executive Committee CongressShe served Housing Certifications Courses AFAA AFAA Grow expertise, knowledge value certifications, specialties courses Shona Ferguson Biography, Age, Children, Wife, Television He cast Venda soapie Muvhango April resigned show March later starred Itumeleng Tladi, charismatic powerful protector community heir apparent chieftaincy, M Net soap opera Wild, Jacob Julius Malema A collision course i How far Africa travelled days endorsed leader making someone would worthy inheriting ANC, Men Soccer Yale Yale Basketball Bruner Leading League In Rebounding Per Game, Assists Jordan Men WTNH Miye Oni Went From Division College To An NBA Prospect 4-Minute Fit: The Metabolism Accelerator for the Time Crunched, Deskbound, and Stressed-Out

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