Stay Fit Think Lean Be Agile
[Music]
[Applause]
soba
delicious affordable and most of all
your ordinary
everyday food do you agree
five years ago i started experimenting
eating these types of food
to create a body like this and to
compete in bodybuilding
ok now you may be wondering jay
are red bodybuilders supposed to eat
just chicken breasts
and drink lots and lots of protein
shakes
well not exactly today i’d like to share
with you
that it’s possible to enjoy eating these
foods and still
get the body that you want i grew up in
the philippines
and as you can see i’m a little bit on
the skinny side
growing up watching bruce lee jackie
chan
and van vanda movies i started
practicing a korean martial arts called
harando and of course i needed to learn
the van damme full split
wanting my punches and my kicks would be
powerful i began lifting weights
after 15 years i got my black belt and
started teaching the art
but more than self-defense i was more
interested in helping people
improve their health and get fit and of
course to convince them
i needed to get fit myself and not just
fit i wanted
six pack abs and big arms so
i started learning more about
bodybuilding by asking a lot of
bodybuilders and their first advice was
jay if you want to get big you have to
eat a lot
here’s me with my wife and we’re still
dating
i got big all right but not what i
expected
i gained like 50 kilograms
fast forward to 2008 i moved to japan
well not as a bodybuilder but it’s an
i.t
project manager and of course the first
thing i looked for was
a gym as i entered the gym i was
surprised
to see japanese bodybuilders aged in
their 50s
60s and even 70s getting ready for a
natural bodybuilding show
so i’ve asked myself how is that
possible
what’s in your japanese tea so
this really got me thinking here i am
half their age and if they could do it i
could do it too
so after three years of intense training
i signed up for a bodybuilding show in
follow the advice of eating eight small
meals a day
training for hours and it work
i got first place i appeared in
magazines and
featured on tv wow i felt like a
filipino star in japan
and people started sending me messages
jay jay
how did you do it could you train me
you know what finally i’m starting to
inspire people
so i started by coaching a friend we
went to the gym every day
but after a month he ended up quitting
and i coach another friend but same
thing
after a month he quit but
not only my friends a lot of people quit
too
every year we tell ourselves this year i
will do more exercises
lose sweet or improve my diet here’s an
example
let’s say you bought a stationary bike
you’re so excited right
you want to use it every day but a
couple of weeks
this happened looks familiar don’t worry
i’ve done it myself so
why did my friends quit and why
do people quit well the answer sort of
came to me when i competed again in
that time i got too busy with my job
that long hour workouts
and eating eight small meals a day were
no longer possible
even my boss told me json
stop eating all the time in the office
the office is starting to smell like 2-9
chicken
plus i got tired of eating the same
things
over and over again it felt like
bodybuilding was no longer my priority
and as a result i got eliminated in the
very first round of the competition
so the guy who eats sleeps
and thinks nothing but bodybuilding
became like everyone else i realized the
methods i’ve been using
will not work for most of us
so in the next four years i started
experimenting i’m trying to discover
ways to make fitness easier and
enjoyable for everyone
now let me share with you the top 3
reasons why people quit
and what we can do about it number one
life gets busy you know
most people will tell you you know just
spend less time watching tv
spend less time on social media and
you’ll have time to go to the gym right
but the truth is once we get busy with
our
new job start a family
new opportunities it’s not about we
don’t have time
but we’d rather spend those times on our
new responsibilities
but even if you work out you’ll be
thinking about these things
here’s an example let’s say you’re in a
gym
and you’re doing your bench press right
oh i have to submit my report later or
my boss will fire me
you lose your focus you stop enjoying
your workout
you leave the gym and probably will not
come back for some time
i realized that two hour workouts were
no longer
possible i needed to adapt to shorter
workouts
so in 2016 i started doing
30 minute workouts doing only exercise
that i know that will give me the best
results
reducing my rest time splitting my
workouts too
chest day back day leg day and putting
on my headphones
so i can focus on that 30 minutes
and amazingly i was still able to
compete
while doing my mba having a full-time
job
spending more time with my three kids at
the age of 40.
and recently i have discovered another
way where we can save more time
six months ago most of us started doing
work from home so why not
work out from home at first
i thought it’s hard to get motivated
training at home and always tell
everyone
if you are serious go to the gym but
like everyone else i had no choice
all the gyms were closed and in a couple
of months
i’m giving a tedx talk about fitness so
i have to remain fit
but building a home gym is a challenge
first houses in japan are not so
spacious
second how will i be able to convince my
wife
and honestly convincing my wife is a
bigger problem
so i started small i approached her
honey i’ll just buy some dumbbells
and after a week i secretly brought in a
bench
and when she found that i told her um
look look
it’s foldable and after the pandemic we
can store it inside the closet
but you know before i knew it something
amazing happened
she started working out with me and
enjoyed it more than i did
so yes our lovely looking
living room is now a hardcore home gym
good thing i took that negotiation
course at columbus university
shorter workouts plus home gym
gave me back a lot of my time let’s look
at the second reason
tired of eating the same things
i hear this all the time i hate going on
a diet
i remember one time in the gym one of my
japanese friends
approached me and asked me
i was surprised it’s a strange question
you know
to ask while working out and then he
told me json
i know you have a great body but are you
enjoying your food
oh and you know what he’s right
i’m not i’m sick and tired of eating the
same things
and this is why rebound happens people
were deprived of their favorite foods
for
weeks for months and once they try it
it’s hard to stop it’s a fact that we
all love to eat
this is why i started eating at
convenience stores to prove that we can
still enjoy delicious foods while losing
weight
but there’s a catch well all you need to
know
is more about calories and it’s very
simple
let me show you calories consume and
calories burn
as you can see here it may take you more
than two hours in a treadmill
to burn a burger and a fries meal and if
you want to lose weight
just consume less calories than you
normally would
or burn more calories the more calories
that you burn
the more you walk every day the more you
do your exercises
the more you can enjoy a variety of good
food
here’s another example let’s say
tonight you got invited to a party
now stop saying no just because you’re
on a diet all you have to do
is eat less during the day do some
exercises
and you can enjoy the party
you can enjoy your wife’s cooking
no more cheap days because you are
cheating every day
and you know what in japan there’s a lot
of selection for low calorie food
you love ice cream then grab one of
these
not only has 84 calories but 5 grams of
protein
so from today make it a habit to check
your calories
and adopt your diet to fit your
lifestyle
now let’s look at the biggest reason why
a lot of people quit
i don’t see any results nothing is
happening
so you started working out and went for
a diet
but after 3 months you hardly see any
changes then
you give up the question is
why wait three months to discover you
might be doing something wrong
you know as a project manager i have
adopted a methodology where
i can discover quickly if i am building
the right things
the methodology is called agile
agile uses the concept of build
measure learn cycle or also known as a
feedback loop
where the goal is to turn uncertainties
and assumptions
into knowledge and learnings it makes us
realize
our mistakes early on in the process to
turn failures
into success as with agile
don’t wait for three months to see the
results
as we build our body experiment with
different types of exercises trying out
a new diet
we must constantly measure our progress
using a weighing scale tape measure
and especially body fat measuring
devices
to get an immediate feedback so we can
learn
and adopt quickly while
experimenting with different exercises
is important doing it correctly should
be your priority
let’s say you’re doing a basic exercise
like a barbell squats
how hard could this exercise be right
from here you just go down
and up down and up but in reality
you have to arc your back you have to
know where to look how deep you should
go down
and some people they put too much weight
that they go down for like
10 inches it is a complicated exercise
and doing it incorrectly will not only
hinder your progress
but you’ll also be prone to injuries
no wonder people skip like days it’s
vital to perform the exercises correctly
ask help from instructors get a coach
or watch a lot of youtube videos as with
agile
we must constantly continuously improve
and challenge ourselves albert einstein
once said
insanity is doing the same thing over
and over again
and expecting different results this is
same as working out
you see same people in the gym use the
same equipment
use the same five kilogram dumbbells and
wonder why their body’s not changing
progress will motivate you and this
will help you reach your goal faster
but the best thing about agile
it sometimes allows you to fail
no results not getting stronger
miss a couple of workouts that’s okay
just evaluate what happened maybe you
lack sleep
maybe you’re not eating right or maybe
stress
and just go back stronger the next day
in our fitness journey i guarantee you
that reaching your goal will never be a
straight line
you will experience setbacks and changes
happening all around you
but you will respond to those changes
and as you continue repeating the entire
process
as you achieve those small goals
eventually this will shatter your old
beliefs
and turn them into bigger visions
so to those of you who are thinking of
quitting
i leave you with a challenge
stop using your stationary bikes as
clothes hangers
and don’t deprive yourselves of your
favorite food
to lose weight instead
be agile and start to adopt
fail make a mistake
learn improve
do it again and do it better
and enjoy a lifetime of health and
fitness
thank you
[Applause]
you