151 a former olympic hopefulturnedtruck driver has released a book on how to stay fit and lose weight even if you have a largely sedentary lifestyle siphiwe baleka is attempting to revolutionize the trucking industry which has often been called one of the countrys unhealthiest industries the fitness guru and longhaul trucker shared tips from his new book 4minute fit the metabolism accelerator for the time crunched deskbound and stressed out live on good morning america today baleka a former ncaa division i athlete at yale university who failed to qualify for the 1992 us olympic swimming trials in the 100meter freestyle by just 08 seconds became a trucker in 2008 after searching for a job that would allow him to travel woman ditches yoyo dieting and loses 85 pounds in 8 months new study suggests eating whole grains can aid weight loss as a truck driver baleka said his metabolism plummeted and within weeks of spending all day sitting down he gained 10 percent of his body weight he decided to retake control of his health and then help other truck drivers do the same baleka eventually became a fulltime fitness coach for the trucking company prime inc where he has worked with thousands of truck drivers to help them stay fit and healthy while on the road former truck driver siphiwe balekas new book the metabolism accelerator for the time crunched deskbound and stressed out teaches simple exercises to get in shape courtesy brooke partridge here are balekas top three metabolismboosting tips 1 get 4 minutes of rigorous exercise a day baleka recommends getting at least four minutes of any kind of rigorous exercise every day this activity will spike your metabolism even if it is only done for four minutes according to baleka who recommends slowly easing into up to 15 minutes of rigorous exercise every day 2 spike your metabolism every 3 hours with food eating a healthy snack every three hours can help keep your metabolism high and baleka said he found that many truck drivers would only eat one or two meals a day which can have a crippling effect on your metabolism 3 sleep the pounds off baleka adds that sleep deprivation can be a big contributor to weight gain and a lack of sleep can inhibit the body from regulating your metabolism properly 4minute fit the metabolism accelerator for the time crunched deskbound and stressed out hits shelves today