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Business News/ Brand Post / How You Can Work 18 Hours a Day and Still Be Fit: Gurbaksh Chahal

How You Can Work 18 Hours a Day and Still Be Fit: Gurbaksh Chahal

Your diet is essential to any fitness goal you set. It’s your input of calories. When we don’t measure meals - we end up eating more calories and servings that we don’t account for.

Gurbaksh Chahal suggests one should follow routine, exercise and diet for maintaining healthy lifestyle. (Digpu)Premium
Gurbaksh Chahal suggests one should follow routine, exercise and diet for maintaining healthy lifestyle. (Digpu)

Most people know being a CEO is a tough job, especially if you are building a company from scratch. Business is the toughest sport you can play as an athlete. You need the endurance to deal with the highs and the lows, the stamina to handle the rejection and the courage to master the art of sacrifice. Discipline becomes your biggest strength and time your biggest enemy.

Doing all this while maintaining your health becomes challenging. However, like anything in life, we can do it if we just put in the effort by showing up and increasing our tolerance for pain.

Many have asked what my diet, routine and workout regimen is like. So, here's what I do:

Weight is irrelevant, BMR is everything

Get your body fat percentage checked immediately. Weight as a number is irrelevant. By calculating your body fat percentage in the beginning, you can determine how long it will take you to realize your fitness goals. You will also get a reading of your basal metabolic rate (BMR).

BMR is the amount of energy expended while at rest (also known as the amount of calories you need to consume just to maintain your current weight). One general rule of thumb (if you are doing everything right) is to remember that you can only lose 1 to 1.3% of body fat per week. In my case, in 26 weeks I lost an average of 1.18% of body fat per week.

Input calories - calories consumed through food

Output calories - BMR + exercise

Weight Loss - a caloric deficit

Get A Routine Going

It’s necessary to have a routine every day. This is mine.

4:30am: wake up

4:30am - 5:30am: 1 hour of steady-state cardio (incline jog, 4.0mph with an 8.0 incline)

5:30am - 7:00pm: work

7:00pm - 8:00pm: 1 hour of strength workout (weights)

8:00pm - 8:15pm: 2 mile evening run

8:15pm - 12:15am: finish work

1:00am - 4:30am: sleep

Sunday is my only rest day. However, I still do cardio (steady-state cardio & evening run) every day. I don’t consume any alcohol. However, I drink 2-3 gallons of water per day.


Here are 5 workouts laid out by the personal trainer of Gurbaksh Chahal, Victor Tsui, to help build muscle. You can simply adjust the weight based on your starting point but the goal is to hit the big muscle groups twice a week while increasing your weight over time. Attempt 3-4 sets of each exercise.

Daily Cardio

• Morning steady-state cardio for an hour. 4.0mph with 8.0 incline on the treadmill.

• Running for 2 miles in 15 minutes in the evening. It helps me unwind mentally at the end of the day.

Workout #1 Legs & Shoulder

A1) Walking Lunges 16kgs x 12 reps

A2) Dumbbell Shoulder Press 26kgs x 12 reps

B1) Goblet Squat 28kgs x 12 reps

B2) Arnold Press 16 kgs x 12 reps

C1) Single Leg Step Ups 16 kgs x 12 each leg

C2) Side Raises 8 kgs x 12-15 reps

D1) Kettlebell Swing 16kgs x 1min

D2) Plate Hold (in front of body) 10kgs x 1 min

Workout #2 Chest & Biceps

A1) Push Ups 15 reps

B1) Flat Dumbbell Press 30kgs x 10 reps

Or Flat Smith Machine Bench Press 60kgs x 10 reps

B2) Standing Bicep Curls 14kgs x 12 reps

C1) Incline Dumbbell Press 24kgs x 10reps

C2) Hammer Curls 12kgs x 15 reps

D1) Flat Dumbbell Flyes 14kgs x 15 reps

D2) Incline Bicep Curls 14kgs x 12 reps

Workout #3 Back Triceps

A1) Dumbbell Row 30kgs x 10-12reps

A2) Skull Crushers 10 kgs x 10-12reps

B1) Chest Supported Row 18kgs x 12 reps

B2) Cable Straight Bar Tricep Pushdown 17.5kgs x 10-12 reps

C1) Seated Single Arm Cable Rows 17.5kgs x 12 reps

C2) Tricep Bench Dips (20kg plate on lap) x 12 reps

D1) Lat Pulldown 40kgs x 12reps

D2) Alternating Single Arm Tricep Extension 7.5kgs x 15 reps

Workout #4 Shoulder Core

A1) Smith Machine Barbell Shoulder Press 45kgs x 12 reps

A2) Plank 1min

B1) Arnold Press 16kgs x 10-12 reps

B2) Reverse Crunch 1min

C1) Side Shoulder Raises 8 kgs x 12 reps

C2) Russian Twist 12kg kettlebell 1min

D1) Front Shoulder Raises 10kgs x 12 reps

D2) Plate Crunch 20kg x 15 reps

Workout #5 Full body (minus shoulder)

A1) Smith Machine Incline Chest Bench Press 20kgs (each side) x 12 reps

A2) Bent over Dumbbell Row 22kgs x 12 reps

A3) Heel Tap 60 reps (each side)

B1) Cable Chest flyes 12.5 kgs x 12 reps

B2) Walking Lunges 16kgs

B3) Mountain Climbers 1 min

C1) Decline Push-ups 15 reps

C2) Chest Supported Row 18kgs x 12 reps

C3) Reverse crunch 1 min

You make muscle at the gym and abs in the kitchen

Your diet is essential to any fitness goal you set. It’s your “input" of calories. To make my life easier, I do meal preps as I find this to be crucial to know how much I am consuming. Many times when we don’t measure our meals - we end up eating way more calories & servings that we don’t account for.

My diet consists of low carb, medium fat and high protein foods. On the weekends, I opt for a similar breakfast but for lunch and dinner I eat extra chicken with salad. I also eat Quest Hero Protein Bars, at least 1 protein shake, and 2 tablespoons of peanut butter after dinner.

Gurbaksh's diet chart
View Full Image
Gurbaksh's diet chart

Everyone’s results will vary

It was my personal decision to get back in shape and make health a priority again. If I wanted to be successful in my professional life, I needed to take care of my health first.

Remember to face things one day at a time. It can be done and you can do it. I am rooting for you. It takes 45 days to change a behaviour into a habit. Memorize yours: routine, diet, and exercise.

For more of my fitness posts you can follow me on Instagram:

Source: Digpu

Disclaimer: This content is distributed by Digpu. No HT Group journalist is involved in the creation of this content.

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Published: 19 Sep 2019, 05:56 PM IST
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