What These Fit Men Have Learned About Getting in Shape

IMAGE courtesy of Hans Braga, Gerard Cancio, and Paul Diaz

Fitness is a constant topic when it comes to setting up goals and resolutions for the new year. Whether you’ve been at it for quite some time and ready to hit new PRs or just starting your fitness journey with that first visit to the gym, step into the 2019 with a dose of motivation.

We asked 12 fitness enthusiasts—some professionals who actually exercise for a living and others average Joes who simply make the time for a good workout despite the hectic demands of everyday life—to share their real-world advice on leading fitter, better lives.

From mixing up your workouts to eating only a plant-based diet, here's what they've learned about getting in shape.  

Job Wi

head coach and program director at Central Ground Athletics @job_wi

“CrossFit is a great workout to get into because it combines constantly varied strength and conditioning workouts, so you never get bored, [with] functional movements designed to make you better with daily activities.


"[All these are] performed with high intensity which makes the workouts short and time-efficient. Paired with a well-balanced diet, it delivers quick, noticeable results that are very sustainable.”  

Hans Braga

events host, indoor cycling instructor at Ride Revolution @hansbraga_

“Indoor cycling is such a unique workout because it’s not just about the calories burned—your goals have to be clear if you want to survive the class. You need to know what you want and why. When my goals are clear, every movement becomes so much more meaningful.

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"Set a goal and stick to it, listen to your body and take a break if you need it, and lastly, make sure you enjoy what you’re doing otherwise you won’t be able to sustain it!” 

Hideo Muraoka

OCR coach, yoga teacher, model @hideo_official

“Mental toughness and emotional resiliency are essential skills not just in fitness, but in life. By moving your body, you create movements which create emotions (endorphins) that improve your quality of life. Move the body first and the proper mindset will follow as you continue this practice.” 


Jech Tiu 

lawyer @jechtiu

“I always try to find time to exercise, even if it’s just for half an hour. On weekdays, when I hit writer’s block or something similar, I usually exercise and just go back to work afterward. Little exercise is always better than no exercise at all.” 

Gerard Cancio 

businessman @gerardcancio

“I hit the gym three to four times a week, but mix in sports on other days. Football, boxing, and riding a motorcycle (on- and off-track) make it fun. A 16-8 intermittent fasting routine works for me, as well. It even helps keep my skin asthma in check.” 


Patrick Angeles 

realtor, headhunter @_patangeles

“The best things about calisthenics are that it only requires very minimal or no equipment (just the floor and a bar to hang on to) and it can also be done anywhere and anytime.

"If you’re going to get into it, it’s best to master the basics. Learning new skills requires repetition and progression. When you get the form right, the strength (and the gains) will follow.”

Romano Santos 

social entrepeneur @romanohimself

“Going plant-based was surprisingly one of the best things I’ve ever done for my fitness. I usually load up on leafy greens, legumes, and fruit.


"The change in diet [made] changes in my workouts, as well—I started feeling more mobile and agile. I started doing things like one-arm and superman push-ups and in-out and switch-grip pull-ups, which remain as some of my staple exercises.” 

Ken Tan 

head coach and program director at Lifthard Athletics and father of two @thekentan

“To balance parenting life and fitness, start slow. You don’t need to spend hours in the gym. A good 10- to 15-minute workout is enough to jumpstart your day. Keep things simple and stay away from anything instant and sugary.” 

Paul Diaz 



“I try my best to do six days of CrossFit a week, get eight hours of sleep if possible, practice intermittent fasting every day, and avoid starchy carbs and sugar, while still allowing myself occasional cheat days.

"To keep a disciplined mindset, I just ask myself why I do what I do. I want to get the most out of life, and I know being my best self will allow me to do that.”    

Antonio Del Rosario

photographer, boxing instructor at Flyweight @toniotakesphotos

“I personally enjoy the visceral aspect of boxing as a workout. It’s hard to beat the kind of endorphins you get from an intense session. When you get hooked, you’ll be calibrating your form, technique, and power for the rest of your days.

"My general fitness tip would be to always keep moving. Take the punches and throw ‘em back until you give out. Find your ceiling and keep raising the bar!”    

Victor Basa 

actor, host, blogger @victorbasa


“My weekly workout consists of gym time and functional training with my coach, David Marcelino, Tabata tests, and my usual run and swim. I think it’s important to switch it up, and also for your workout regimen to be enjoyable to make it sustainable in the long run.”   

Luis Gomez

dentist @gomeebear

“Nutrition is key for gaining more muscle! To become a beast, you gotta eat like one. Have your meal every two to three hours. This consists of complex carbs, lean protein, and good fats. Supplements won’t matter if your diet isn’t right.”

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Anton Miranda
Anton Miranda is a men’s wear stylist whose work has appeared in Esquire, Forbes, Town & Country, and other publications. His works present the idea of dressing well as breaking and making the rules of style according your taste and lifestyle.
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