Gary Vaynerchuk Workout and Diet
Gary Vee was born Gennady Vaynerchuk in the former Soviet Union country of Belarus and his family emigrated to the US when he was 3. He started out his professional life as a wine critic on his webcast Wine Library TV, but then stepped away to found VaynerMedia in 2009, a company that offers social media and strategy services to Fortune 500 companies. In his #AskGaryVee Show, Vaynerchuk answers questions extemporaneously about business, family and entrepreneurship. The DailyVee vlog is a YouTube series about Vaynerchuk’s never-ending business activities. He is a best-selling author and has over 5 million followers on Instagram. He is also an angel investor in companies like Facebook, Twitter and Uber. Vaynerchuk is 5 feet, 7 inches tall and weighs about 160 lbs.
Gary Vaynerchuk’s Diet
When Vaynerchuk noticed his health wasn’t doing so great and his waistline was expanding, he got serious and lost 20 lbs. in just 3 months. He did it by limiting intake, often going 12+ hours without eating, and consuming most of his calories at dinner. Nothing is totally off-limits, but Vaynerchuk counts his macros and eats high protein and plenty of vegetables.
- Medium Carbs 40% 40%
- Medium Fat 40% 40%
- High Protien 70% 70%
Vaynerchuk has an accountability partner who helps keep him on the straight and narrow, or at least stops him from gobbling up a bag of Swedish fish.
Vaynerchuk has completely reformed his diet and generally only eats dinner. He says he’s too focused on other things to think about food during the day.
Don’t Deprive Yourself
Vaynerchuk does not think it is wise to completely cut out a food you truly love. He allows for cheats and high calorie days on special occasions.
What to Eat
What to Avoid
Vaynerchuk on Health
‘Health was the first thing I encountered in my life that didn’t come naturally to me, and that was a very hard pill to swallow.’
Vaynerchuk on Diet
‘You have to understand your own personal DNA. Don’t do things because I do them or Steve Jobs or Mark Cuban tried it. You need to know your personal brand and stay true to it.’
Vaynerchuk on Taking Care of Your Body
With health and wellness, you’re either accountable…or you’re not.’
Gary Vaynerchuk’s Fitness Routine
Train Every Day
Although Vaynerchuk has a busy schedule, he always makes time for a 45-minute session each morning either with his trainer on by following instructions his trainer posts online. Vaynerchuk’s routine varies, but he doesn’t miss it.
Train for the Gain
Strength training is key for Vaynerchuk because more muscle mass makes it easier to keep the weight down. He uses heavier weights and does reverse pyramid training so he can get stronger with fewer reps.
Cardio for Muscle
Cardio improves insulin sensitivity, which means that more calories will go toward building muscle rather than into fat storage.
It’s important to stretch and warm up muscles so they don’t cramp up on you.
Just like everything else Vaynerchuk does, he works out with intensity.
Eyes on the Prize
Vaynerchuk believes in doing whatever is necessary to live a long and healthy life.
A Gary Vaynerchuk Routine
Bike: 3 min
Foam roll (glutes, IT bands, upper back): 3 min
Bodyweight Alternate Reverse Lunge: 8 reps per leg
Head rolls: 6 reps in each direction
Bodyweight Glute Bridge: 15 reps
Cat/cow yoga stretch: 10 in each direction
Quadruped Thoracic Twist: 6 reps per side
Delt Stretch: 5 sec hold
Triceps & Lat Stretch: 5 sec hold
Big Arm Circles: 5 per arm
Scorpion: 5 per side
Hip Flexor Rock: 15 sec per side
Chin Up or Lat Pull Down Reverse Pyramid Training (RPT: start with heaviest weight and decrease with each successive set): Do 5,6,8 reps x 3 sets
Single Arm Bent-Over Row: Do 8-10 reps x 3 sets
Dumbbell Straight Leg Dead lift: 12 reps x 3 sets
Dumbbell Rear Delt Fly: 10-12 reps x 3 sets
Full Supination Dumbbell Curls: 12-15 reps x 3 sets
Weighted Sprinter’s Crunch: 8-10 reps per leg x 3 sets
Pallof Press: 10 reps x 3 sets
Power Breathing: 15-20 reps x 3
Walk, Low-Intensity Sustained State (LISS) 45-60 min OR
Recumbent bike High-Intensity Interval Training (HIIT) 20-25 min
OR 4 games of basketball
Alternating Dumbbell Curl: 4-6 reps x 4 sets with a 90 sec rest
Weighted Diamond Push-Up: 4-6 reps x 4 sets with a 90 sec rest
Inclined Dumbbell Curl: 10-12 reps x 3 sets
Overhead Dumbbell Triceps Extension: 10-12 reps x 3 sets
Inclined Dumbbell Bench Press: 10-12 reps x 3 sets
Bulgarian Split Squats RPT: Do 5,6,8 reps x 3 sets
Goblet Squat: 8-10 reps x 3 sets
Dumbbell Straight Leg Dead Lift: 12 reps x 3 sets
Weighted Calf Raise: 15-20 reps x 3 sets
Weighted Cable Crunch: 8-10 reps x 3 sets
Medicine Ball Russian Twist: 15 reps x 3 sets
Bodyweight Bicycles 25 reps x 3 sets
Flat Dumbbell Bench Press RPT: Do 5,6,8 reps x 3 sets
Single-Arm Dumbbell Floor Press: 12 reps x 3 sets
Overhead Triceps Extension: 10-12 reps x 3 sets
Vaynerchuk on Working Hard
‘Do the work. Everyone wants to be successful, but nobody wants to do the work.’
Vaynerchuk on Cheating
‘It’s what you don’t do that will screw you later on.’
Vaynerchuk on Being Honest with Yourself
‘If you do not know what the truth — or not truth — is within your body[…]then there is nothing that I can do or you can do to help others.’
Gary Vaynerchuk’s Supplements
Gary Vaynerchuk’s Lifestyle
Don’t Scrimp on Sleep
Vaynerchuk sleeps 6-7 hours each night, from about midnight to 6 a.m.
Every Second Counts
Vaynerchuk’s day is scheduled down to the second, literally. He often works from 7 a.m. to 11 p.m.
Vaynerchuk takes 7 weeks of vacation each year to spend with his family.
A System for Everything
Vaynerchuk has a system for everything: eating, sleeping, exercising, etc. so that he can still have time to enjoy his life.
Vaynerchuk on Passion
‘Skills are cheap. Passion is priceless.’
Vaynerchuk on Hustle
‘Wake up before everyone else and work into the night. Hustle.’
Vaynerchuk on Time
‘Time — the one asset none of us are ever gonna get more of.’
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