Touchstone’s “4-Minute Fit: The Metabolism Accelerator for the Time-Crunched, Deskbound, and Stressed Out” will hit the shelves on Tuesday.

Author Siphiwe Baleka, a 1996 Yale graduate known as the “fittest truck driver in America,” will discuss the book Tuesday live on “Good Morning America.”

In 2008, Baleka, a collegiate swimmer who had Olympic aspirations, became a long-distance truck driver. His health suffered as a result. Within weeks, he gained 15 pounds. He became determined to take control of his health and help countless other truckers struggling with the same issues reclaim their well-being.

Baleka founded Fitness Trucking and became the full-time fitness coach for Prime Inc., one of the nation’s largest trucking companies. He has since helped thousands of Prime’s long-haul truck drivers with his 13-week nutrition and exercise plan, according to the book’s publisher.

But Baleka’s plan is not just for truck drivers—it’s for all sedentary Americans.

In the book, Baleka demonstrates his intense 1-minute workout he does in place at truck stops to stay fit. He also discusses his story and offers tips such as:

  • Get 4 minutes of rigorous exercise a day. Walk briskly around the block, run in place, or do jumping jacks or crunches in your office. For the time-pressed, this activity will spike your metabolism and burn fat at an accelerated rate for the short and long term. Burning extra calories is an added bonus and you should ease into getting up to 15 minutes of rigorous exercise daily.
  • Spike your metabolism every three hours with food. To keep your metabolism running hot, eat breakfast and then eat a healthy snack every three hours. Limit carbs and stick to protein. A handful of almonds, a low-fat cheese stick and tuna are examples of between-meal snacks for on-the-go people.
  • Sleep the pounds off. Insufficient sleep contributes to weight gain. Without adequate sleep, your body can’t regulate food intake properly. With sleep deprivation, the hormone ghrelin (the “hunger hormone”) is not produced in the right amount. The hormone leptin (which signals to the brain that the stomach is full) is also low and the body loses the ability to regulate metabolism.
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