You see, sleep is the foundation on which the pillars of exercise and nutrition are built. Training hard and eating well while sleeping poorly is like having one foot on the accelerator and the other on the brake. Sleeping better releases the brakes.

Yes but what is poor sleep? Well, it’s defined as six or less hours a night, waking up 5+ times a night, and not being able to make it through a day without needing a medical sized dose of caffeine.

If you tick even one of those boxes then you have poor sleep. And poor sleep leads to unwanted weight gain. Here are the five reasons why:

1. Dysregulated appetite hormones: there are two hormones that control how hungry we feel and how full we get. Poor sleep throws these hormones out of whack – this can feel like an insatiable appetite, uncontrollable overeating and intense sugar cravings.
2. Down-regulated movement: Our bodies are smart. When we’re tired, in order to save energy, our body down-regulates movement. Less fidgeting, less foot tapping, less subconscious movement. But we need movement for weight loss. Sleeping less reduces our incidental movement and, in the long term, inhibits our weight-loss journey.
3. Poor training performance: Bringing intensity to training sessions is a critical part of the weight-loss journey. When tired, our body cannot produce the intensity required for progress. Again, it makes the weight-loss journey harder.
4. Increased injury rate: Not only does sleeping lead to sub-par training performance, we’re also at a higher risk of injury. Our body does all of its healing during sleep. If this period of recovery is compromised, inflammation increases and the likelihood of soft-tissue injuries spikes, too. Nothing derails weight loss faster than a tweaked back or torn rotator cuff.
5. Low motivation: It’s hard to feel motivated when you’re tired. When we have energy, we feel motivated. When we get poor sleep – the body’s energy levels are low. Low energy means low motivation – everything, like sticking to a diet and showing up for training, feels harder.

Do people lose weight even when they’re not sleeping well? Of course. But the question is for how long and can they sustain that weight loss? On a long enough time scale the answer is always no. Making sleep a priority is part of your obligation as a healthy human.

To optimise your sleep, go to bed and wake up within the same 30-minute window every day. No screens 30 minutes before sleep. Wake up with the sun and consistently get 7-8 hours of sleep.

The time to start securing the sleep your body deserves begins now.

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The post How poor sleep affects your ability to lose body fat appeared first on Men's Health Magazine Australia.

For the busy executive, it’s par for the course. But it also raises a necessary question – with virtually no set routine, how is it possible to stay in shape? Here, my must-do fitness tips for people on the go:

1. Hotel gyms: always book hotels with a decent gym. The reality is that if you can easily move from room to gym then you’ve no excuse not to go. Convenience is paramount.
2. Online coaching: whether it’s your local PT or a coach that works exclusively with you online, get an online program that takes the thinking out of training and delivers further accountability.
3. Train early: when travelling with an unpredictable schedule, the chances of an evening or lunchtime workout are slimmer than usual. Bite the bullet and set that alarm early so that you can cruise through the day with peace of mind that training is done.
4. Protein shakes and bars: not sure where your next meal is coming from? This is where supplementation is king. Keep protein powder and bars handy to snack on when hungry, to keep feeding that muscle while curbing sugar cravings.
5. Drink water, not alcohol: if you’re jumping between time zones there are some hard and fast rules to minimise jet lag and brain fog. No alcohol on the flight and 24 hours after landing… water only. Thank me later.
6. Maintenance vs progress: there are times of year when travel is settled and a more consistent home routine sets in. This is the time to train hard and fight for progress. When constantly on the go, the best mindset to have is to worry less about progress and more about maintenance. Avoid sliding backwards and focus on keeping the habit of training so that when you return, you feel ready to go.

My teams train hundreds of clients who regularly travel every month of the year, sometimes given less than a day’s notice, and they each continue to make progress with their fitness over the long term. These tips are what we preach and I can say, hand on heart, they work. Safe travels.

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Why top executives are turning to weight training to manage stress

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The post How to stay active on a business trip appeared first on Men's Health Magazine Australia.

It’s about levels and management. Where ‘good’ stress can in fact energise, invigorate and prolong life, the heightened levels too many suffer in their day-to-day can shorten life expectancy.

Ultimately, it’s a highly delicate balance. Too much without an outlet can manifest in physical symptoms – headaches, sleep issues and dull pain from muscular tension are early warning signs a body is breaking under stress.

But beyond quitting a given job – and waving farewell to those annual Euro summer holidays, what can you do?

Well, you can start by manage stress through exercise. Specifically, let’s look at the science to see how lifting weights directly aids in regulating stress in the body.

Endorphin release. Lifting weights intensely releases neurochemicals in our body called ‘endorphins’, aka, the ‘feel good’ hormones. The euphoric sensation that washes over you after a hard workout is your body rewarding you with chemicals that relieve stress. It’s why regular exercise can become so addictive.

Reduction in cortisol. This is a hormone our body needs, but only in small doses. Chronic stress keeps cortisol elevated, resulting in poor physical health outcomes. Lifting weights initially spikes cortisol but over time can help modulate your stress response, preventing it from becoming chronically elevated.

Deeper sleep. Hard exercise helps to increase ‘sleep pressure’ and ‘sleep demand’. In other words, the harder we train the better we sleep. And sleep is one the most critical components in managing stress.

Distraction. Rumination is one of the hallmarks of anxiety. It can sometimes seem impossible to shake the repetitive thoughts of the deal you just lost, the unhappy client or the manager you need to let go. Exercise can provide the necessary interruption, quelling such thoughts and distracting your brain from overthinking and fixating – providing essential time to de-stress.

Increased immunity. The data tells us chronically stressed individuals get sick more often. By intensely lifting weights (in manageable doses) we improve our body’s ability to tolerate stress. The downstream effect of this over time is a stronger immune system – cue fewer sick days and greater productivity.

These five reasons are only the tip of the iceberg when it comes to the positive health benefits associated with lifting weights. Improved body composition, higher testosterone levels and increased confidence also have a net benefit on our wellbeing and stress tolerance.

Meet the man behind Australia’s most exclusive gym

The top 5 daily health habits of high performing execs

The post Why top executives are turning to weight training to manage stress appeared first on Men's Health Magazine Australia.

It’s been an exciting period and one that’s come with many great learnings.

And I thought it would be helpful to share what I’ve gleaned from the top 10 per cent of the clients at my gym, Lockeroom – those who’ve had the biggest transformations and been the most successful in their fitness journeys.

While each goes about things in their own way – there are also many qualities that overlap, and it’s these I want to pass along.

The top five habits successful C-suiters do every day

1 Make training a non-negotiable

C-Suiters treat training appointments as they do a board (or very important client) meeting. Once it’s in the diary, only a last-minute, unmitigated disaster will see it moved. Very rarely do they miss a planned session.

2 Get their steps in

When it comes to lifestyle changes, this is perhaps one of the most important in maintaining a healthy weight. And let’s be honest here, when we talk ‘steps’, we’re just using another word for movement. These clients know it’s not simply enough to lift weights for 45 minutes and then sit back at a desk for the next 10 hours. Walking is a critical piece of the puzzle.

3 Invest in health and fitness

Whether it’s $40 or $400, my top clients see money and time spent on health and fitness activities as an investment in their mood, productivity and longevity. To them, this is never a cost they ever look to cut.

4 Eat protein

There seems to always be a media battle between diet tribes (low carb vs fat) but very little is said about the importance of protein. What’s disturbing is this is the most important dietary change anyone can make. And my top clients adhere to the 1.6 – 2g of protein per kilogram of bodyweight.

5 Track health data

They use wearable technology that we recommend and support to measure their progress. From sleep, to resting heart rate, to testosterone levels – if there’s a way to put a number on it, they will. The saying, ‘what gets measured, gets managed’ is true.

The take-out

What I like about these shared habits is that anyone can do them. They’re don’t involve a special, expensive device or a magic supplement. They are simple, basic but very effective habits that will make a difference – and anyone can do them.

The ‘magic’ comes with how often and how consistently you get them get done.

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Meet the man behind Australia’s most exclusive gym

Zuck, Branson and Bezos train harder than you

The post The top 5 daily health habits of high performing execs appeared first on Men's Health Magazine Australia.

Setting the standard in this new era of the MBE (modern business executive) are three billionaires, each traversing different decades of their lives. META’s Mark Zuckerberg, Virgin’s Richard Branson and Amazon’s Jeff Bezos have all been very public about their respective fitness transformations and healthy lifestyles and habits. Each also remain heavily involved in the day-to-day madness of running and growing their global business empires. And to handle this workload they turn to a non-negotiable fitness regime that keeps them young, productive and fizzing with ideas.

Here, I’m going to break down the routines of each—focusing on what’s to like, what needs work and what I’d have them doing differently were they my client.

INSTAGRAM I @zuck

Mark Zuckerberg, 39

• 4 x per week combat sports training – boxing, MMA, Brazilian jiu jitsu (BJJ)
• Competes in BJJ competitions
• On ‘other’ days – cardio, strength work and mobility
• On days he feels too tired he goes for a long walk
• Fitness achievements: silver medal in BJJ competition, 5k run under 20 min, Murph (2 mile run, 100 pull-ups, 200 push ups, 300 squats in 9kg weight vest) under 40 min.

What’s to like: Combat sports training is extremely difficult, requires an exceptionally high level of skill development and is great for balance, coordination and confidence. Also the man can run—a sub 20-min 5km time would be solid for a pure runner (Zuck clearly has a strong set of lungs). He also does some mobility work, which many people omit from their routines but is essential for recovery and longevity.

What’s not to like: It’s a tonne of training. There are no specifics on the total volume but youth is on his side, so let’s see how long he can sustain it.

What I’d do differently: I like having a dedicated rest day. This ensures in a seven-day week you have one 24-hour cycle in which your body can focus on healing and repair. Because more is not always better.

BACKGRID

Jeff Bezos, 60

• 30 mins of cardio and 45 mins of weights every morning
• Kayaking, paddle boarding and running hills some days as well
• Big focus on getting eight hours sleep
• Only trains mornings for productivity reasons
• Has a PT

What’s to like: Consistent weights routine. Mixing cardio with weights is a great way to be time efficient and ensure nothing gets missed. Both cardio and weights are essential for long-term health. Uses a PT for daily accountability.

What’s not to like: Again, every day is a lot for a 60-year-old. I trust his trainer is appropriately balancing his volume and exercise selection.

What I’d do differently: His fitness transformation is a recent one and at that stage of life it’s very hard to achieve tangible results. I’d be keen to know exactly how he did it. Regardless, in your late fifties/early sixties, recovery from training becomes an important priority. I’d like to have a rest day in there one or two times per week.

INSTAGRAM I @richardbranson

Richard Branson, 73

• Daily personal training sessions
• Kite surfing, tennis, mountain biking most days
• Trains at 7am
• Can do multiple pull-ups
• Lots of variety in movements like battle ropes, kettlebells and plyometric work

What’s to like: Branson is all about training in the gym to be better at both work and play. His passion isn’t shifting iron but the sports he loves; he acknowledges it’s the gym work that enables him to continue to do those sports.

What’s not to like: Branson’s weights routine doesn’t appear very structured. It looks more like random functional fitness, which means he’s missing an opportunity to build the muscle and strength that’s essential for his later years.

What I’d do differently: I’d put in more structured weight training—more time under tension and more muscle building exercises. This will keep his injury risk low, his strength high and his bones nice and strong.

Ultimately, these three leaders are a picture of health and a shining example that in order to manage a heavy and stressful workload you simply must be healthy and fit.

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The post Zuck, Branson and Bezos train harder than you appeared first on Men's Health Magazine Australia.