How fitness helps me stay productive 98% of every day
Summary
TLDRThe video script discusses the multifaceted benefits of physical fitness beyond just physical appearance. It emphasizes the development of soft skills such as discipline, endurance, and mental sharpness, which can be applied to various aspects of life. The speaker encourages viewers to find a form of exercise they enjoy and to engage in it consistently for at least 30 minutes a day, advocating for a balanced approach to fitness that enhances overall well-being without overburdening one's schedule.
Takeaways
- 🏋️♂️ Physical fitness is a journey with two perspectives: those who love the gym and those who dislike it, but the speaker aims to find a common ground to discuss its benefits.
- 💡 The speaker emphasizes that fitness can develop soft skills that are applicable in various aspects of life, contributing to personal success and productivity.
- 🎯 Physical fitness is about setting micro goals, breaking down larger goals into smaller, achievable steps to build towards the ultimate objective.
- 🏅 Discipline is a key takeaway from physical fitness; it's about pushing through even when you don't feel like it, which builds character and resilience.
- 🏃♂️ Endurance is improved through physical fitness, showing that the body can do more than you think, and it's important to have a strong mental focus to achieve goals.
- 🕺 The quote 'you look good, you feel good, you play good' highlights the confidence boost that comes from taking care of your body and its impact on performance.
- 🧠 Physical fitness also sharpens the mind, requiring mental focus and intention, especially when learning new exercises or techniques.
- 🤸♀️ Consistency is crucial in physical fitness; it's not about the intensity of a single session but about regular engagement in physical activities.
- 🧘♂️ The speaker suggests finding a form of physical activity you enjoy and committing to a 30-minute workout routine to foster consistency.
- 🚫 Physical fitness is not about extreme training sessions; it's about balance and not letting it detract from other important areas of life.
- 🌐 The script encourages viewers to share their fitness journeys, challenges, and insights in the comments to foster a supportive community.
Q & A
What are the two immediate responses people have when the topic of going to the gym is brought up?
-People either express enthusiasm and love for the gym, indicating they go regularly, or they express a strong dislike for the gym, stating they want no part of it.
How does the speaker's perspective on fitness help them develop soft skills?
-The speaker attributes their productivity and success to viewing fitness not just as physical training, but as a way to develop soft skills that apply to all facets of life.
What is the concept of micro goals in the context of physical fitness?
-Micro goals are smaller, practical steps that help achieve larger fitness goals. They involve breaking down a macro goal into manageable daily tasks that can be consistently worked on.
Why is it important to have a realistic timeline when setting fitness goals?
-A realistic timeline prevents unrealistic expectations, such as trying to gain 20 lbs of muscle in a short time without a consistent regimen. It helps in creating a feasible plan and increases the likelihood of success.
How does physical fitness contribute to building discipline?
-Physical fitness requires consistent effort and commitment, even when one does not feel like exercising. This discipline can be applied to other areas of life, fostering success in various endeavors.
What is the significance of endurance in physical fitness and how does it relate to mental focus?
-Endurance is crucial as it allows one to push through physical hardship. A strong mental focus on a goal can drive the body to endure and achieve more, illustrating the interconnectedness of mental and physical health.
How does the speaker relate the quote 'you look good, you feel good, you play good' to physical fitness?
-The speaker uses this quote to emphasize that when one takes care of their body and achieves a fit physique, it boosts confidence and performance in other areas of life.
What is the role of physical fitness in maintaining mental sharpness?
-Physical fitness, especially activities like boxing, requires mental focus and intention. It trains the mind to stay active, which is beneficial for overall mental health.
Why is it important to find enjoyment in physical fitness activities?
-Enjoyment in physical fitness activities leads to consistency, which is key to achieving the soft skill benefits that can be applied to other areas of life.
What advice does the speaker give for those who are hesitant about starting physical fitness routines?
-The speaker suggests starting with 30 minutes of physical fitness daily, focusing on finding an activity that one enjoys. This approach helps in building consistency and gradually improving fitness levels.
How does the speaker address the issue of balancing time spent in the gym with other life responsibilities?
-The speaker advises against spending excessive time in the gym, as it can detract from other important areas of life. They recommend finding a balance and not letting gym time interfere with other commitments.
Outlines
🏋️♂️ Embracing Fitness for Soft Skills Development
The speaker addresses the mixed reactions to the idea of going to the gym, acknowledging the love-hate relationship people have with fitness. They aim to present a fresh perspective on fitness, emphasizing its role in developing soft skills that extend beyond the gym to all aspects of life. The speaker shares their personal journey and the benefits they've experienced, such as increased productivity and success, attributed to their approach to fitness. They introduce the concept of micro goals in fitness, explaining how setting smaller, achievable goals can lead to reaching larger objectives, and they encourage viewers to adopt this strategy in all areas of life, not just physical fitness.
🧘♂️ The Multifaceted Benefits of Physical Fitness
This paragraph delves into the various benefits of physical fitness, such as building discipline, improving endurance, enhancing self-confidence, and sharpening mental focus. The speaker shares personal anecdotes, like their experience with soccer training, to illustrate how physical challenges can reveal one's true capabilities. They emphasize the importance of a strong mental foundation to support physical endurance and the positive impact of physical fitness on self-esteem and performance. The speaker also dispels stereotypes about gym-goers, highlighting the mental acuity required for effective training and the interconnectedness of mental and physical health.
🚴♀️ Balancing Fitness with Life's Other Commitments
The speaker discusses the importance of finding a balance in one's fitness routine to avoid neglecting other areas of life. They caution against spending excessive time at the gym, which could detract from work, school, or personal commitments. The speaker encourages finding an enjoyable form of physical activity and maintaining consistency rather than intensity. They suggest starting with 30 minutes of daily exercise and gradually increasing intensity and duration. The goal is to integrate fitness into one's life in a sustainable way that promotes overall well-being and the development of valuable soft skills.
Mindmap
Keywords
💡Fitness
💡Micro Goals
💡Discipline
💡Endurance
💡Confidence
💡Mental Sharpness
💡Consistency
💡Progressive Overload
💡Soft Skills
💡Physical Exertion
💡Balance
Highlights
The speaker aims to address both gym enthusiasts and those who dislike the gym, discussing the benefits of fitness beyond physical appearance.
The importance of viewing fitness as a means to develop soft skills that can be applied across all aspects of life.
The concept of micro goals in fitness, breaking down large goals into smaller, achievable steps.
The necessity of creating a realistic timeline and plan to achieve fitness goals, such as gaining muscle mass.
The role of discipline in maintaining a fitness routine, even when motivation is low.
How physical exertion can build character and toughness, leading to a greater sense of reward.
The speaker's personal story of improving endurance through physical fitness, relating to mental focus and goal clarity.
The idea that physical fitness can lead to improved mental sharpness and active thinking.
The impact of physical appearance on confidence and performance, as illustrated by the quote 'you look good, you feel good, you play good'.
The importance of finding enjoyment in physical fitness and not solely focusing on optimal performance.
A caution against spending excessive time in the gym at the expense of other life areas.
The suggestion to start with 30 minutes of daily physical activity and find a routine that is enjoyable and consistent.
The speaker emphasizes the importance of balance in physical fitness, avoiding overtraining and undertraining.
The encouragement to share personal fitness journeys and challenges in the community for mutual support.
The final message to take care of oneself and the promise of continued support in future videos.
Transcripts
you should go to the gym I bet when I
just said that there's two immediate
responses one group is saying yeah
absolutely I love the gym I go to the
gym on a regular basis and then the
other side is thinking oh my gosh I hate
him I hate everything about the gym I
want no part of it and I totally
understand both perspectives but my goal
is to speak to both groups in a manner
in which perhaps Fitness hasn't been
talked about on a regular basis but I
think that there needs to be light shown
on to it I think both groups are going
to benefit from it right cuz look I I'm
not somebody that has the biggest
muscles I'm not the one that is the
strongest ever when I walk in a room but
I train regularly and I think it's my
perspective on Fitness that has enabled
me to fall in love with it more and more
and again has transcended into something
in which it helps me develop a lot of
these soft skills that's applied in
every facet of my life and I do
attribute a lot of the productivity a
lot of the success that I've been able
to have to my ability to view Fitness in
this way so I hope that you can learn
from and start applying this type of
perspective we all understand
perspective drives performance the way
that you view what you do affects how
you do what you do Inky Johnson I love
you you're a great speaker my name is
Jun and Yu if you're new to the channel
welcome if you're returning welcome back
physical fitness is something that I
think again is talked about a lot but
PR's not in this light so I'm excited to
talk more about it and if you have any
questions or if you disagree or if you
agree I'd love to speak to you guys in
the comments always so leave them below
I'd be happy to respond to you guys give
this video a thumbs up and make sure you
subscribe with that being said sit back
relax and enjoy the video number one
it's an embodiment physical fitnesses of
micro goals right and I talk about micro
goals all the time physical fitness is
such a great way for you to take a large
goal and to create practical smaller
ones for yourself so that you can
actually meet that larger goal what do I
mean by this well when people are not
advised so well and they are new to it
or maybe they have a bad habit of this
they make these really large goals but
they don't take the actual steps to
develop the plan to get there and then
those people will fail like nine out of
10 times right because to try and gain
20 lbs of muscle when you've never gone
to the gym before or if you've never had
a consistent regimen before is a really
really really unrealistic type of
expectation to have for yourself but the
gym if if done right it teaches you to
do this okay so I want to gain 20 pounds
of muscle let's make a realistic
timeline for that let's just say two
years right in that 2 years I want to
figure out one consistent regiment to go
to the gym two what type of workouts I
should be doing three the level of
intensity that I should be doing them at
four how to integrate recovery days and
five how to continually progressively
overload over time right so maybe that
those are the smaller steps of you
getting there and then within those you
can also break them down to create
something that's practical for you to
approach on a daily basis these are what
you call your micro goals right you're
taking that macro one and you're
breaking them down into micro goals but
that transcends into every part of your
life every project in your life whether
it be a personal development one whether
it be a career one whether it be an
academic one all of them usually starts
out with a large overarching goal but
it's up to you to develop the
incremental steps to get there
especially if you want to be a leader
and you're leading a project or you're
leading a group it's up to you to create
those micro goals for yourself and then
be able to accomplish them on a daily
basis so not just accomplish them but
also track your progress with them so
it's a great way to try and take these
bigger goals make them into smaller ones
and track your progress as you're
executing them throughout that process
number two physical fitness builds
discipline in other words a lot of times
I don't want to be in the gym a lot of
times I don't want to be doing physical
fitness related things especially even
today right this is a great example it's
9:00 p.m I've been recording YouTube
videos I've been doing school work all
day my head's about to explode and the
last thing I I want to do after
finishing this video is go to the gym
but I will go to the gym because it
builds a level of discipline right and
viewing it that way helps a lot because
I know that if I want to achieve success
in anything in life I have to build
discipline there's going to be a lot of
times where the emotions die down when
I'm not going to be wanting to do it but
hey guess what nobody's coming to save
me like I got to get up I got to force
myself to do it even if it's unpleasant
but that builds a level of discipline it
builds a level of character and to be
honest it builds a level of toughness
right and so the ability to put yourself
through physical exertion while not
wanting to do it but feeling the results
of it which is a reward right whether
it's an endorphin release or whether
it's because you're physically changing
and you like the way that you look
you're starting to understand that
there's a reward that comes with putting
yourself through difficult tasks and
that builds discipline so I think it's a
great way to transcend that soft skill
into other parts of your life as well
number three it improves endurance I
have a great little story and I think a
lot of my ath AET can relate to this but
I used to play soccer and there was many
instances in which my coach would
especially if we didn't play so well say
something like hey guys get on the line
we're going to be running three miles
today and I look at the coach I look at
the Players around me and I think to
myself oh my goodness and no world am I
going to be doing that you think that
I'm going to be doing that no way no way
Jose I I don't want to be doing it not
at all there's no part of me that
desires to do it but you fast forward 20
minutes later and I finished the 3 miles
so what's happened there your body is
actually capable of doing a lot more
than you think it can and so that's why
it's so important to develop a strong
mental foundation so that if you're
mentally focused on a goal your body
will follow suit and that's why it's so
important to develop the level of
endurance because when your mental is
sharp when you can improve upon that
when you can set a goal that's so clear
for yourself and we've made videos in
the past about how to do that then your
physical body needs to be able to endure
the hardship that's going to happen
right it is no secret it's going to be
hard there's going to be times in which
you have to to push through a really
long three-hour session with your school
group to work on a project because it's
not going the way you want it to but you
have the endurance to push through right
whether it's because of a career thing
and it requires you to stay late after
work one day but you have the fysical
endurance the energy to be able to
continue on right so the physical
fitness enables you to have more
endurance which transcends into every
part of your life because there's going
to be difficulty in every part of your
life there's going to be physical
hardship in every element of your life
and having that it is good when when you
are faced with that type of challenge in
your life and number four you look good
you feel good you feel good you play
good I hope I'm not butchering that
that's a quote by Deion Sanders one of
my favorite football players and he was
one of the best defensive backs to ever
play the game he had this Swagger about
him there was no one like him right and
the way that he would carry himself on
the field has just so much confidence
exuding constantly and he would have
these accessories on he would style his
clothes differently and that was his own
unique Style and so that meant that he
was looking good and because he was
looking good he was feeling good and
that allowed him to perform well and I
really do think that that's a powerful
quote because your body is your self
right you only get one of these and so
if you can have a transformative
experience where your body can be in the
best shape that it can possibly be in it
does a lot for your confidence it makes
you feel good and in turn it makes you
perform better A lot of times as well so
yes I think you have this inner
capability where you build the endurance
you have the endorphins you have the
strength and resilience that the gym
builds within you but just genuinely on
the exterior having that level of
confidence when you look in the mirror
and say yeah I worked for that body like
I put a lot of effort and attention and
energy into it and you can feel proud of
it um not in a way in which you are
bragging oous about your body that's not
what I mean at all I hope that it it's
coming across like I don't want this to
be such a surface level thing like it's
truly important you know you you put
that much care into something and it
transforms you should be proud of the
work that you put in so so investing in
your body is your own way of showing to
yourself that you matter right like that
you truly respect your body so I I think
it's something that's important that you
should consider doing and then number
five it forces you to keep your mental
sharp what do I mean by this I think
that maybe sometimes if you are not
training and you just think about gym
people you think about like those Meat
Heads I don't know if that's even
appropriate term but you think about
people that are these big muscle people
and they don't have a brain but they do
have a brain right like training
actually takes a lot of intention and
mental focus especially if you're doing
different things a lot of time so I've
just recently picked up boxing if you
guys follow my Instagram I'm sure that
you guys have seen my stories about that
and I look like a baby giraffe learning
how to walk for the very first time I
just look like I'm limping like it it
just it just doesn't look that pretty
and I love that though because when I
watch that I'm like yes there's a lot of
room for improvement there I can see
that hey when I'm doing certain com
combos my body and my technique isn't in
the right position and especially those
combos like I have to learn those and I
have to remember those and I have to
make sure that what I'm thinking about
I'm focused about mentally actually is
produced physically that takes a lot of
mental sharpness and it trains your mind
to to stay active which I think is a
good thing so again there's that
interconnectedness between your mental
and your physical health I don't think I
should make a big caveat here that the
gym or physical fitness is a replacement
of your mental Improvement cuz I think
with your mental Improvement there's a
lot of emotional sides of that and I
don't like it when people just use the
gym as like a coping method no I think
the gym helps bleed into your mental
health but you should absolutely be
taking steps to improve your mental
health so that that can also bleed into
your physical health you see how that
can be like a harmonious event it
doesn't have to be just one or the other
it should be both so yeah I I think that
I I ran through that list pretty quickly
but hopefully you see the perspective in
which I have about Fitness it's a lot
more about the soft skills that can be
transcended ended into every aspect of
your life and I really do believe that
it makes a really really big difference
but I don't want to close off the video
just yet cuz I want to talk about what
you can be doing for your own movements
right what you can be doing for your own
physical fitness improvements cuz I
think what you see a lot on social media
is unfortunately a lot of baloney it's
very much fake in trying to sell you
something or trying to sell you goals
that maybe you shouldn't have for
yourself like a lot of it is you should
look like a bodybuilder or you should be
able to lift as much weight powerlifter
and I don't think that's the case for a
lot of us right a lot of us are very
much regular people that don't
necessarily need that and it's not a
goal of ours I truly believe everyone
should be doing physical fitness but
let's not care so much about what you
are doing specifically just care about
how you were doing that are you finding
enjoyment out of it are you producing
enough effort and intensity while
training are you doing it consistently
like those are the things that really
matter instead of focusing on what's
necessarily optimal we want to do
something that allows us to be
consistent with our physical fitness
because that's how you're going to be
able to get a lot of these soft skill
benefits and be able to transcend that
into other areas of your life so listen
to me very carefully in whichever party
that you're in whether you're somebody
that absolutely loves the gym or you're
somebody that you know hates the gym I
think that in both areas of you have to
be very careful right because if you are
fully fully ingrained in like gym talk
or whatever it is or fit talk I I used
to be in that but there's there's some
problems there's well because if you're
spending so much time in the gym and
you're going so hard in the gym it's
going to deteriorate other areas of your
life in other words if I'm spending 2
and 1 half 3 hours in a gym then I'm
losing probably a meeting or two or I'm
missing an hour of revision like we have
limited time you don't need such amount
of attention in one area in terms of
your your workouts you don't need to be
spending 3 hours in there you don't need
to be spending 2 hours in there and
sometimes you don't have to go fully
fully to every last bit of effort
because then you go ahead and try to be
attentive for your meetings afterwards
or with schoolwork afterwards it's going
to be really hard cuz you've drained a
lot so there's like a balance there and
then on the other side if you're not
doing anything at all you should be
doing something but you don't have to do
something so extreme like training 3
hours a day or 2 hours a day or you
don't even have to go to the gym at all
right you can just be involved with
physical fitness so what I say is shoot
for about 30 minutes of physical fitness
some sort of movement find something
that you enjoy try yoga try body weight
workouts try going for a walk try
running try of course for those more
advanced ones try weightlifting try
calisthenics whatever it is that you
find just think about how you can
execute them versus exactly what you're
doing all you got to do after you find
whatever it is that you're interested in
go online and just find one simple 30
minute workout or one week 30 minute
plan workouts and then you can just
follow that and then try to
progressively overload and try different
things when you're in it but that's what
I'm saying like the goal isn't to do
something something massive just do
something small on a daily basis that
requires you to move and I promise you I
promise you I promise you you'll make my
biomedical engineering teach really
happy because we talk about
ostearthritis all the time and that's
when older people develop this and it's
not recoverable and it leads to a lot of
deaths and old people so move your body
physical fitness is so important and it
will hopefully transcend the other areas
of your life if you can Envision it with
this perspective and I hope I was able
to convince you of that so the goals
were have you start moving after if you
haven't started already and then two
make you a bit more consistent as you
adopt this type of perspective I hope
that training can now be a little bit
more meaningful to you and you can enjoy
it some more so I love you guys so much
of course leave some comments below tell
me about your Fitness Journeys tell me
about things that the fitness has taught
you or why you don't want to do Fitness
or what what's causing you to hesitate
with it and then maybe I can help you
answer some or maybe someone in the
community can help you leave this video
a thumbs up and of course subscribe
until next time please take care of
yourselves I love you guys so much and I
will see you all at the
[Music]
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