What does it take to be successful?  Difficult question I know, but one of the best ways to achieve success is to mimic the habits and behaviors of those who have already attained a level of success we are after.

Well it’s no different when it comes to keeping a healthy, productive, and fit body. So, I’d like to share with you some secrets of those men who have attained success in this area of their lives. By learning from their unconventional habits, you too can experience success.

Healthy Men. . .

1. Get more sun – That’s right, for years we have been bombarded with warnings to stay out of the sun so why the sudden change?  Well it really is not. No one is saying to go bake on your lawn chair for hours, but many people have done too good of a job avoiding the sun. Our bodies need sunlight to manufacture vitamin D, which is important in maintaining blood levels of calcium helping to protect and build healthy teeth and bones. Other studies have linked vitamin D to reduced risk of colon cancer and inhibiting the growth of other cancer cells. It takes just 10-15 minutes of sunlight 2-3 times a week to get what your body needs. The key is to find the balance between living like Count Dracula and a sun worshiper.
2. Sleep in – The Average American is not getting the 8 hours they need each night. A 2005 study showed that 71 percent of people get less than 8 hours of sleep with 41 percent getting less than 7 hours a night. We are a nation of walking zombies!  Our sleep time gets sacrificed for working a few extra hours or late night television among other things. You may convince yourself that you operate best on 5 or 6 hours but studies show the optimal we need is 8 hours. When we do not get this our body cannot operate at its best, we feel sluggish, moody even cranky. We also are at increased risk for falling asleep behind the wheel. Each year, there are approximately 100,000 auto crashes causing 71,000 injuries, and 1,500 deaths due to drowsy drivers. So tonight count back 8 hours from the time you need to wake up. Then, give yourself at least 30 minutes to wind down with soft music, reading a book anything that will help you relax. If you have too much on your mind it makes it difficult to fall asleep, keep a notepad, and pen by your bed and write what’s on your mind, then pray about it and say you’ll tackle it in the morning. You are not going to accomplish anything by contemplating it all evening except another sleepless night.
3. Eat more – Before you sprint off to the kitchen I’m talking about eating more of your meals at or from home. On a typical day, the average American eats 50-60 percent of their meals outside the home. With that comes a much higher caloric, saturated fat, and sodium intake. You have no clue what you are eating and serving sizes are out of control. Pack bag lunches for the office, try new recipes at home, and make it a time of family bonding as everyone helps out. It’s a lot better than stopping by the fast food restaurant with everyone sitting and eating comatose in front of the television. You will be amazed at not only how much money you save but how much you and your family’s health and fitness improves.
4. Eat their meat and potatoes – Here’s a classic guys dish, but in the wake of the popular low carb diets potatoes were all but banned from the American diet. With of course the exception of French fries as they have a lower glycemic index. It’s crazy, but according to the pop fad diets those fries would be better for you than the baked potato. Have no fear you can put potatoes back on your menu. They are loaded with potassium even beating out bananas, and are a great source of vitamin C, B, magnesium, and iron. Just be sure to eat the skin. At only 130 calories for a medium potato, you will get 4 grams of fiber and 0 grams of fat. If you pick the more colorful varieties, you’ll be taking in more phytochemicals and flavonoids which act as powerful antioxidants. Purple potatoes have more antioxidants than Brussels sprouts, spinach or kale. Your kids will thank you for this choice over Brussels sprouts trust me. Use healthier toppings like nonfat or low-fat sour cream, yogurt, or salsa. One safety tip you might not have known: do not leave foil wrapped potatoes sitting at room temperature for more than a few hours it could lead to botulism poisoning. As far as the red meat goes, we should have no more than 3 servings of it per week and remember a serving is 3 ounces so that 12 ounce steak at your restaurant counts as 4 servings!  Use leaner cuts and don’t forget your other alternatives, such as chicken and turkey. Give the cow a break!
5. Eat fast food – Go to food fast restaurants no more than once per week. In a study over 15 years that was published in the Lancet those who ate fast food more than twice a week gained more weight and also were twice as likely to develop insulin resistance which increases our risk of diabetes and heart disease, than those who ate fast food just once per week or less. The big news also was these results were independent of what else they ate and how physically active they were. So just because you exercise it does not give you free reign. Make going out to a fast food joint a treat or special event not a staple, especially for kids.
6. Drive less – Americans particularly us guys have a love affair with our cars. However, they could be part of the reason why we are becoming obese as a nation. Every hour spent daily in the car increases your risk of becoming obese by 6 percent. In comparison those people who live within walking distance (less than ½ mile) of stores and offices reduced their risk by 35 percent  How much time do you spend in your car?  While some of the time is unavoidable try to walk or bike to more of your destinations when possible it does make a difference. You will even save money with the way gas prices are.
7. Take vacations – One of the best things you could do live a long healthy life is take those vacation days you let pile up. Studies show that an annual vacation can cut the risk of a heart attack by 30 percent in men and 50 percent in women. You’ll be more productive as the evidence shows and accomplish more in a shorter period of time. America is the only industrialized nation in the world with no minimum paid leave law. Europeans get 4-5 weeks, the Japanese 2 weeks, and the Chinese get 3 weeks. Do not feel guilty that there is too much work to do. Honestly, that never changes and never will. Remember the reason why you work, take the time to enjoy with your family that you spend all your time at work to provide for. You will come back as a better asset to your company than when you left.
8. Power pack their sandwiches – Let’s face facts, guys where not exactly known for being big veggie lovers. Just give us our steaks, burgers, and chicken. One great way to get your vegetable servings is to load your sandwiches and burgers with them. Instead of a plain burger with iceberg lettuce try some fresh baby spinach with vine ripened tomatoes, grilled, or sautéed mushrooms and onions, pickle slices and if you’re a little adventurous sprouts. They pack a wallop full of flavor and you just put a serious dent in your vegetable requirements for the day.
   
9. Limit their time at the gym – Would you describe yourself as a gym rat? Spend hours in the gym working out?  By actually cutting back and incorporating some outdoor activities or other sports you can reduce your risk of burn out and cut your risk of developing muscular imbalances and overuse injuries from training in the same repetitive patterns. Try some new classes and watch how your body responds. You may be someone who can bench press over 200 pounds, but cannot make it through a simple yoga or Pilates class. That would be a clue you need to add some variety to your workouts; think cross training. For those who don’t currently workout start by finding something you enjoy. It could be joining a bowling or softball team anything that you have fun with and gets you moving. You do not have to go to the gym to become healthier; many times you are better without it.
10. Hang up the phone – Talking on a cell phone even a hands free one while driving quadruples your risk of getting in an auto accident. In the past 5 years alone, cell phones have been responsible for 300,000 auto wrecks. If you absolutely have to make or take a call pull over to the side of the road. It’s not worth losing your life or taking someone else’s or suffering an accident and having to live with back or neck pain the rest of your life. Plus that’s what voice mail was invented for.

Start incorporating some of these tips into your daily life; it takes only a few weeks to develop a new habit. You too can add quality years by following these habits of highly healthy men.

Dino Nowak is author of The Final Makeover , and a certified health and fitness expert from Hollywood, California.