Wonhee gold tips : 1. Don't rush it 2. Strength training 3. Eat high protein foods 4. Drink a lot of water 5. Track everything 6. Walk 10k steps 7. Minimise decision fatigue 8. Meditate everyday 9. Don't go into self-hating 10. Stay consistent
@@doperat9630in the video he explains that by meditating you reduce stress which leads to binge eating. And overall just to keep your mind at peace and not stress over your journey, instead you can enjoy it
Tracking is a total game changer, measuring weight, protein, calories and gym weights totally transformed my body even starting at age 32 😊🚶♂️ Walking is the most underrated exercise for for!
This man offers a good mix of common sense tips and experienced counsel on nutrition, training and recovery. His overarching philosophy is simple, but elegantly framed. Consistency of small choices , over time , has big impacts physiologically and psychologically. He speaks truth. I hope this channel continues to reach its intended audience and his viewership grows exponentially. Keep on keeping on!
Walking and cutting sugary drinks is literally a cheatcode for weightloss. You can easily go from a surplus to a deficit with almost no affort which can be really nice to get started. Just make sure to track your intake and you will be setup for success.
Solid advice from this /\ young man. As an ancient lifter i can confirm that ''crash dieting'' has NOT worked for anyone I know - they always bounce back to a flabbier place than they started at. Whatever you do, make it part of your life rather than ''going on a diet'', like brushing your teeth every morning. Drink plenty water, keep your diet clean, avoid alcohol, eat a little less and walk a little more. Combined with weight training ( concentrate on good form, not huge loads) you should be able to make a noticable change every month, all year round. Better and more fun than trying to starve for one month - then relapsing.
you sir are a gentlemen and a kind soul, i am doing this for about 3 months now and it's the best thing ever, after years of trying to get in shape and always bouncin back now i lose it, slow but steady...i only came with these conclusion after years with trial and error, listen to this man please, trully quality info right there for overweight people..many fitness gurus bullshit alot so this is gold..cut the carbs eat lots of protein and strenght exercise
Dude thank you so much for the quality content. Your knowledge combined with your presentation style is always such a vibe, hopefully we'll all get to that 10% this summer, or next summer! Keeping it real as always haha, that's what it's all about
@@salut9658 I agree with you. But Wanhee does make good points for the other topics he covered. He should be listened to, just not for every single thing he says. Just like you would for anyone in real life
Wanhee, wow, I'm speechless. You nailed it. I watch a lot of health and fitness-related videos. I'm not sure I need to watch any more. You provide a clear and doable recipe for getting and keeping your bodyfat low, while also growing and maintaining muscle. So inspired by you!
Amazing video - I feel like each time I’ve tried to go on a cut, I’d learn one or two of these things but still failed to keep consistent in the end. I wish I could show this to my past self as I finished high school to have saved five or more years of trying to figure it all out myself; these were all very useful, very real habits and lessons to learn!
Love this channel. Started my fitness journey a month ago and there's so much bullsh*t and quackery on YT. Straight to the point and presenting the facts quickly and concisely. Your videos have been instrumental for me in staying motivated and organised, tracking calorie ins and outs and avoiding overthinking with staple meals was a game changer for me. Big love from Leicester
Thank you Wanhee. I've realized how much calorie's I've been eating for a month, I can see the results and the impacts. You've helped me so much through my journey. Much love.
Thanks a lot Wanhee. This is the real information everyone who wants to change needs. I'm tracking my weight for 3 years now, and all the people who've asked me, how they can do it, I always say: start tracking it. Even if you don't want or can change things right now, tracking is the most important, because once you start doing it, your awareness rises and changes will follow. About my journey: At 102kg in 2021 I started tracking weight in May, I added a morning routine, including yoga and meditation and starting the day with a glass of water, even if I didn't like it. I consistently lost weight until I hit my goal in 12/2021 (80kg). Small steps, small improvements were helping. Accepting to fail, or being slowed down, was a massive help, to maintain motivation. Since 2022 I was tracking weight and body fat, didn't rush. In 9/2023 I started with calisthenics Since January 2024, I am tracking weight, body fat, meals and training, plus the walks. I will start counting calories at 04/2024, to drop below 15% body fat. I'm still struggling with #6, #7 and especially #9 from your list. Hope you have a nice day 🙏
This might sound strange, but I feel the need to express my gratitude towards your videos by saying: if I could have a father, I would choose you. To be honest, people who go into this journey quickly realize that there's so much more than loosing weight. It was never about that, truly, rather than loosing all the things that were weightening you down in general, making you always loose. It's learning how to properly love yourself, by providing the things you need to you, not as a duty, but as a pleasure; because you finally get to understand you are worth of it. A couple of minutes ago, I was experiencing anxiety deep inside me, and this video brought me back to the present, just in time. You are an amazing, nurturing and kind soul. Thank you so much. I'll start implementing the tips in a more serious way, especially, meditating and being grateful.❤
Ur energy is so powerful its amazing its very rare to meet someone that actully knows what they r on abt and what the subject is actully based, and i can confidently say that i actully learnt something then js wasting my time watching other guys begging for views and attention so thank you Wanhee.
Hi Wanhee, thanks for being an amazing RUclipsr. Keep doing what you do! Every time I get fatigued/anxious from overthinking, your channel immediately comes to mind. I've been subbed for awhile, and your videos never fail to keep me engaged because you explain past surface level (ex. you didn't just say to avoid carbs, you broke it down and elaborated it was glucose which I believe most people outside of STEM don't know). Your videos are very comforting and inspiring, and I'm just very grateful that content like yours exist. It makes me feel better, so thank you.
Very consistent with Greg O'Gallagher's methods for getting lean. Of all the tips, the one that has helped me the most is the meal consistency/standardization. In my log book I worked out three lunches and three dinners. The macros and cals are locked in. I do my meal prep each week and select from those options. During the week, it's zero thought required. It's just locked in. This shit works my friends.
this guy is doing so much good for everyone listening bc he focuses on mental aspect of it , well done i wish more young guys saw this over other fitnes influencers that are setting them up for self hate and failiure
I don't know if this counts as drinking water, but I love tea and I drink gallons of it. Usualy I have two - three simplified "gongfu" sessions per day. I use 250ml gaiwan, ca. 4g of leaves (usualy green in spring-summer and red autumn-winter), I don't count infusions, I drink until 1.3l kettle is empty. I start in morning and finish before lunch, then I start again around 1PM and finish between 4-5PM and if I'm in mood, I start third session between 18:00 and 19:30. Plus I drink water during workouts. I do it this way around 5 years in the row. It's great because I love the taste and because of the aftertaste I have in my mouth all the time, I don't want to eat candies etc. It refreshes my mind, I'm well hydrated. I can do two huge meals a day (even omad is easy) diet without any hunger.
Reduced quantity of movements, but higher frequency of workout days have been huge for me, so basically PPL. Also another point on eating more protein is also eating more foods with fiber and keep in mind about foods high in satiety ( fiber protein helps here ) The other big game changer was compromising with Sugar and Soda with low cal / low added sugar ice cream, and Zero Sugar sodas. Also swapped out my creamer with zero sugar creamer. Make sure the foods you're eating most of the time are AT LEAST 1 gram of protein per 10 calories in the food. I know I shouldnt be drinking diet or zero sugar at all, but its just what works for me you dont have to do exactly that.
As someone who has been struggling with weight all my life(bouncing up and down) at some point being 110 kg, now down to 88, I just wanna say that through my own journey of figuring out how to lose weight consistently, by trial and error I have arrived at pretty much the same conclusions as Wanhee here. Therefore to the overweight people out there, don't be put off by the 10% BF title, you can absolutely use these tips for weightloss! Good Luck!
I've been tracking my stuff and losing weight for 2 years now and lost almost 40kg, then recently gained 20kg, but what i wanted to say that this video is probably the best one on this topic i've ever seen, just well put together and healthy advices. good stuff
I must commend this individual for providing a remarkable blend of practical wisdom and expert guidance when it comes to nutrition, training, and recovery. Their overarching philosophy, though simple, is beautifully articulated. They emphasize the profound influence that consistency in making small choices can have on our physical and mental well-being. The authenticity of their words resonates deeply. It is my earnest wish that this channel continues to effectively reach its intended audience and experiences exponential growth in viewership. Let us wholeheartedly encourage and support their continued endeavors!
Useful tip: When it comes to water, take into account that around 30% of your water intake should be through food. Eat a lot of fresh food that contain a lot of water (fruits and vegetables)
The final 5-8% body fat is eluding me. I know it’s diet for me. I’m eating better. Eating less. But I’ve reached a plateau being so close to goals and getting to the next level is so hard (yeah I’m not tracking consistently and I know it will take me to the next level).
Important thing to note, if you’re happy at 10% and you’re feeling the best you’ve ever felt, you can maintain it. But most people can’t. A healthy body fat can be maintained at somewhere around 15% you don’t have to go to 10% if you feel like shit at that level. Be happy and feel good!
Another key thing to note about stress is that it affects hormones, leading to problems with your body eliminating fat, poorer sleep, and a multitude of other problems that can make the journey harder.
thank you, this is full of great advice, especially the part about managing stress, I put on 20kg and stopped training for almost 10 years because of depression, only just started training again a month ago, am seeing nice results, but the biggest motivator for me is that my wife wants to leave me, I'll be sad to lose my kids, but not sad to lose her, I started getting fit again because the motivation to attract a new partner and start again and actually be happy in my life was actually a possibility now, my angry neglectful wife was the reason for my depression.
Awesome video Wanhee. Your voice is so relaxing, you should do podcasts! I reduced my body fat by making the following tweaks to my diet: switching from high-carb protein powder to low-carb, reducing the amount of hummus I ate ( I love hummus), eating fewer rice cakes, cutting out bread, eating more protein and vegetables. Thanks again for your brilliant explanations and tips, Wanhee.
I think for me personally doing cardio works really well. Sometimes I struggle to eat healthy consistently and give in to cravings but whenever I’ve done cardio eating healthier foods satisfies me much more, so while I do get those hunger cravings it’s usually for something better than I might’ve chosen to eat without the cardio
I work overnights, and recently I've been starting to set a 50 minute timer and every 50 minutes doing laps in the Barracks I work in (it's a military school, basically a boarding school for boys eith behavioral problems. There are no links to the military. The military part comes from how our program is run.) I sit at my laptop to work on my side projects (trying ti get a game dev studio up this year) and doing X ammount of laps every 50 minutes. I start my watch with a 100 calorie goal. Walk 2 laps to warmup, jog till I reach 100, them walk 3 laps to cool down. I'm hoping to drop from 24% body fat to
As a licensed nutritionist, hearing someone mention the thermic effect of food has made me subscribe to this channel. I can tell that there's science involved here. Keep it up!
I stumbled randomly onto your channel and I am so glad I did. A lot of people tend to miss the small (INCREMENTAL) steps. They are so focused on achieving the results that they tend to rush things. Ex. If it takes 2 months to achieve a certain fitness level, they think they can achieve it in a month by doubling the exercises. Rather, the right mentality would be to patiently and consistently progress towards the goal. TL;DR: Thank you so much for producing such wonderful content, I really wish more people discover it :)
The walking part is so true. I myself hike rather then walk but it only takes up an hour total of my day and you don’t feel truly exhausted compared to playing a sport like let’s say soccer for 30 minutes.
Pretty solid advice, though I would say Meditation was optional. Reduce stress, of course, but whatever works for you...works for you (Music & Gaming does it for me). Given this a Like, Wanhee.
I have been on the carnivore diet for the last 2 months and have lost 6% fat, coming from around 20% body fat. The nice part is also that I don't restrict my calories at all. It's so effective and also has a wide variety of metabolic and psychological benefits. Can recommend it to everyone
Great advice, can I just make a small suggestion? Walking is awesome but sticking 10 kg in a backpack and walking with weight is unbelievable. Also, while meditating and practicing mindful gratitude, do a few rounds of wim hof breathing for the amazing benefits and the hgh boost. Anyway, keep up the good work.
Best video on this I've seen great work man. I completely agree with all of your points. It's really not as complicated as people like to pretend it is, just a matter of maintaining consistent good habits grounded in your commitment to achieve your goal. I think the most essential point you make as far as establishing this consistency is never backsliding into self-hate after a mistake.
The more water you drink the more you start to notice how much water you actually need. Which makes it actually a pretty easy habit to change imo. Keeping a big bottle by my desk at all times changed my habits totally because i ended up taking small sips very often instead of trying to get a big glass down every now and then.
@@skadi4094 Yeah i think it's just much easier and more natural to build the habit that way as you can do it more consistently. And then it kinda snowballs because your body just starts asking for more water basically xD
Nice video! You can't outrun your diet. That's the lesson learned from studies on the Hadza tribe of Tanzania. In addition to a high protein and low carb diet, I would add some nuance that one should strive for mainly a plant based, high fiber, whole food diet w/ avoidance of all ultraprocessed foods (see NOVA system classification of foods) and incorporation of anti-inflammatory foods and avoidance of inflammatory foods. Animal proteins are inflammatory, but reasonable to ingest in moderation. Recall that Atkins had a cardiac arrest likely due to coronary disease, although he denied this while alive.
This is amazing, I've been doing some of these things over just trail and error. I havent dont a lick of cardio, and I've lost about 10lb through a high protein diet mainly. High protein is everything, I also usually have 3x carb dishes because I am Mexican so I make sure to eat different dishes within my culture that focuses on protein. Edit: It WAS 15 pounds and its about 12 atm, but i gained a little back because I didnt drink much water that week! Its totally doable with a little bit of discipline. I by no means have amazing discipline but I wake up every morning, have about 40 grams of protein, go to the gym, and then I come back, shower, and eat more protein xD. Im NEVER HUNGRY.
would love a video about calories' tracking, thank you so much for all the knowledge you're spreading on socials, you've changed my training approach and my life in general, grazie mille amico❤
Another thing which i think can make your weight loss journey more is eating whole foods. By limiting yourself to only natural foods that are more satieting and calorie dense, its easier to make better food choices. Of course you can reward yourself oncs in a while, but by obly allowing healthy foods in your kitchen, eating healthier is easier when you dont have a bag of savory chips in your cabinet 10 feet away
Ok, here’s the thing about tracking since you emphasized it heavily, for me personally I don’t own a scale, and everything I cook I have no idea how many calories are in it. I’m just listening to my body and staying consistent in the gym. I’m 3 months in and I see the shape forming between my traps, chest and back.
I agree on everything, I've actually started doing all of this for the past 2 months. I'm doing allright I think but I'm going to take your advice on the bigger water bottle to drink more and be more effective. Thanks a lot !
Thank you for the content. I needed to hear the part about being mindful and appreciating the journey. Please get into boxing, it will change your life!
I run not because I want to lose weight, but because I enjoy the feeling of athletisim I get from it. Any weightloss I've had from running is jsut a bonus. But yes I agree, If your goal is to lose weight you don't need to do cardio, but I'd still recommend it because it feels great.
another one that I think is quite good, it seems stupid but associating the hunger with loosing fat, not thinking I need some food thinking that it is your body loosing fat
this is the best video about leaning down I've ever watched, and your voice is so calming i could listen to you all day. Thank you so much for these tips!
Chickens soup in a pressure cooker is legit amazing for cutting. So quick as easy and tasty as well. I’ve lost 11kg in 2 months, most of that was just from walking and having oats for breakfast and soup for lunch.
Awesome informative video! The only thing I don’t do is count calories. I find it to take up so much time and it’s a nuisance especially how busy I am with work and such. Now I just eat healthy (at times eat what I want) and stop eating til I’m content or specifically at a level 5/6 on a hunger scale. I think the hunger scale isn’t really looked at a lot because we can eat healthy but even eating eating healthy, we can still gain more weight. With the hunger scale, we know when to stop eating and you can physically feel if you are overeating by touching your stomach.
Thank you for this helpful video! One of the best Ive seen in a while. I like how your not promoting shakes and supplements but talking about real foods and making it simple to understand :)
For sleep, blackout curtains is one solution, but if for whatever reason you can’t or don’t want to get them, 3D SLEEP MASKS are excellent (unless you hate having stuff touching your face). I’d always wake up prematurely, until I got my 3D sleep mask (it has a cushy gasket lining the inside to block out light). As for the EASIEST visible, flat abs, I’d recommend the trifecta of the SUPERMAN PLANK, PUSH-UP & HOP. I’m gonna be a half-century old next year, and I have abs & a waistline again (and I’m also an endomorph, or “apple” shape, which means I’m ALL tummy if I gain any weight), w/ literally just a few minutes dedicated to my core! Does it get any more minimalistic than that?!? I’m only after functional fitness, but you get so much bang-for-buck w/ the Superman trio-it’s so EASY, and it feels good…very energizing, and puts a smile on your face! 😊
Key insights 💪 Starting early and gradually getting leaner is much easier and more enjoyable than rushing into extreme measures, as the more drastic the measures, the more likely you are to bounce back and fail. 💪 Double down on strength training to get lean and build muscle while cutting body fat. 🍟 The food industry uses scientific methods to make processed foods addictive and trigger overeating, unlike natural whole foods. 📊 Tracking your workouts, weight, calories, and steps can greatly increase your awareness and lead to better decision-making for overall health and fitness. 😅 Minimizing decision fatigue and stress is crucial when trying to achieve a body fat percentage of 10%. 🧘♀ Meditating daily and minimizing stress can help prevent binge eating and maintain a healthy body fat percentage. 🧠 Maintaining a healthy mindset and avoiding negative self-talk is crucial in preventing stress-induced binge eating and hormonal imbalances.
Thank you, sensei! Such a powerful video and as someone who studied a lot of biochemistry, this video is gold. Thank you for being very inspiring. Love this so much!
agree on too much cardio. you regain the bloat and weight once you eat and drink water. when i started strength training, even after a large cheat meal, my waist line remains the same the next day without the bloating.
While not true about carbs, I understand the rationale - it’s dependent on the individual’s preferences. Myself, I could snack, and have snacked on beef jerky all day long. It’s just not as common to want to binge eat proteins vs carbs. But over snacking on nuts and seeds (fats) is common too.
Wonhee gold tips :
1. Don't rush it
2. Strength training
3. Eat high protein foods
4. Drink a lot of water
5. Track everything
6. Walk 10k steps
7. Minimise decision fatigue
8. Meditate everyday
9. Don't go into self-hating
10. Stay consistent
How does meditating help with losing body fat ?
@@doperat9630in the video he explains that by meditating you reduce stress which leads to binge eating. And overall just to keep your mind at peace and not stress over your journey, instead you can enjoy it
@@doperat9630reduces stress and helps with decision making.
@@doperat9630It calms your mind, clears your cloud of anxiety and wrong thinking. In the end it helps you make decisions smarter
@@doperat9630 reduce stress? Naps...XD
Tracking is a total game changer, measuring weight, protein, calories and gym weights totally transformed my body even starting at age 32 😊🚶♂️ Walking is the most underrated exercise for for!
"Double your strength training" That line got me well motivated :)
Can you explain it to me ? English is not my first language i don't understand double downing strength training
@@abTOTYmore strenght training
@@abTOTY make it a priority
@@LUKA_911 funny enough 7 months ago I didn’t understand this simple English 😭 ,thanks for explaining still
@@abTOTY it's ok bro, no problem!
This man offers a good mix of common sense tips and experienced counsel on nutrition, training and recovery. His overarching philosophy is simple, but elegantly framed. Consistency of small choices , over time , has big impacts physiologically and psychologically. He speaks truth. I hope this channel continues to reach its intended audience and his viewership grows exponentially. Keep on keeping on!
Walking and cutting sugary drinks is literally a cheatcode for weightloss. You can easily go from a surplus to a deficit with almost no affort which can be really nice to get started. Just make sure to track your intake and you will be setup for success.
man, the way you articulated the final 10th steps was so helpful and encouraging. Thank you
Solid advice from this /\ young man. As an ancient lifter i can confirm that ''crash dieting'' has NOT worked for anyone I know - they always bounce back to a flabbier place than they started at. Whatever you do, make it part of your life rather than ''going on a diet'', like brushing your teeth every morning. Drink plenty water, keep your diet clean, avoid alcohol, eat a little less and walk a little more. Combined with weight training ( concentrate on good form, not huge loads) you should be able to make a noticable change every month, all year round. Better and more fun than trying to starve for one month - then relapsing.
how you get it: everyday gym, only cheat day once in 2 weeks and 15k+ steps a day nothing more
edit: never rush it, do these for a whole YEAR.
I would prefer cheat meal instead of cheat „day“ and only once in month, I’m just saying for faster results 🤜🏼
@@germanrap9031 if you try for “fast results”, you’ll end up getting anywhere
15k steps per day is a huge time investment on its own add gym to it and it becomes a part time job
literally this is so unrealistic for anyone,this is something you can only see Patrick Bateman doing this
@@imapro2597 I’ve been doing this for a year. It’s real but only if u want it. (Im 17)
you sir are a gentlemen and a kind soul, i am doing this for about 3 months now and it's the best thing ever, after years of trying to get in shape and always bouncin back now i lose it, slow but steady...i only came with these conclusion after years with trial and error, listen to this man please, trully quality info right there for overweight people..many fitness gurus bullshit alot so this is gold..cut the carbs eat lots of protein and strenght exercise
Dude thank you so much for the quality content. Your knowledge combined with your presentation style is always such a vibe, hopefully we'll all get to that 10% this summer, or next summer! Keeping it real as always haha, that's what it's all about
@@salut9658 I agree with you. But Wanhee does make good points for the other topics he covered. He should be listened to, just not for every single thing he says. Just like you would for anyone in real life
@@bangbangcabrerahow’s it going
Out of the thousand aof RUclips videos of watched about losing weight. This one is by far the BEST and most representative of My Journey :) thank you
Wanhee, wow, I'm speechless. You nailed it. I watch a lot of health and fitness-related videos. I'm not sure I need to watch any more. You provide a clear and doable recipe for getting and keeping your bodyfat low, while also growing and maintaining muscle. So inspired by you!
Wanhee is BIG reason why I dropped 15kg in 7 months. Literally, mastering moderation and keeping a solid calisthenics workout will do it for you
Amazing video - I feel like each time I’ve tried to go on a cut, I’d learn one or two of these things but still failed to keep consistent in the end. I wish I could show this to my past self as I finished high school to have saved five or more years of trying to figure it all out myself; these were all very useful, very real habits and lessons to learn!
Love this channel. Started my fitness journey a month ago and there's so much bullsh*t and quackery on YT. Straight to the point and presenting the facts quickly and concisely. Your videos have been instrumental for me in staying motivated and organised, tracking calorie ins and outs and avoiding overthinking with staple meals was a game changer for me. Big love from Leicester
Yeah, my mindset shift to long term healthy living, no rush. strength train and tracking is golden.
Thank you Wanhee. I've realized how much calorie's I've been eating for a month, I can see the results and the impacts. You've helped me so much through my journey. Much love.
Thanks a lot Wanhee. This is the real information everyone who wants to change needs.
I'm tracking my weight for 3 years now, and all the people who've asked me, how they can do it, I always say: start tracking it. Even if you don't want or can change things right now, tracking is the most important, because once you start doing it, your awareness rises and changes will follow.
About my journey:
At 102kg in 2021 I started tracking weight in May, I added a morning routine, including yoga and meditation and starting the day with a glass of water, even if I didn't like it.
I consistently lost weight until I hit my goal in 12/2021 (80kg).
Small steps, small improvements were helping. Accepting to fail, or being slowed down, was a massive help, to maintain motivation.
Since 2022 I was tracking weight and body fat, didn't rush.
In 9/2023 I started with calisthenics
Since January 2024, I am tracking weight, body fat, meals and training, plus the walks.
I will start counting calories at 04/2024, to drop below 15% body fat.
I'm still struggling with #6, #7 and especially #9 from your list.
Hope you have a nice day 🙏
Inspired to track, track, track. I hope I would have this kind of routine by the end of 2024. 💯
This might sound strange, but I feel the need to express my gratitude towards your videos by saying: if I could have a father, I would choose you.
To be honest, people who go into this journey quickly realize that there's so much more than loosing weight. It was never about that, truly, rather than loosing all the things that were weightening you down in general, making you always loose.
It's learning how to properly love yourself, by providing the things you need to you, not as a duty, but as a pleasure; because you finally get to understand you are worth of it.
A couple of minutes ago, I was experiencing anxiety deep inside me, and this video brought me back to the present, just in time. You are an amazing, nurturing and kind soul. Thank you so much. I'll start implementing the tips in a more serious way, especially, meditating and being grateful.❤
Ur energy is so powerful its amazing its very rare to meet someone that actully knows what they r on abt and what the subject is actully based, and i can confidently say that i actully learnt something then js wasting my time watching other guys begging for views and attention so thank you Wanhee.
Hi Wanhee, thanks for being an amazing RUclipsr. Keep doing what you do! Every time I get fatigued/anxious from overthinking, your channel immediately comes to mind. I've been subbed for awhile, and your videos never fail to keep me engaged because you explain past surface level (ex. you didn't just say to avoid carbs, you broke it down and elaborated it was glucose which I believe most people outside of STEM don't know). Your videos are very comforting and inspiring, and I'm just very grateful that content like yours exist. It makes me feel better, so thank you.
Very consistent with Greg O'Gallagher's methods for getting lean.
Of all the tips, the one that has helped me the most is the meal consistency/standardization. In my log book I worked out three lunches and three dinners. The macros and cals are locked in. I do my meal prep each week and select from those options. During the week, it's zero thought required. It's just locked in. This shit works my friends.
this guy is doing so much good for everyone listening bc he focuses on mental aspect of it , well done
i wish more young guys saw this over other fitnes influencers that are setting them up for self hate and failiure
I don't know if this counts as drinking water, but I love tea and I drink gallons of it. Usualy I have two - three simplified "gongfu" sessions per day. I use 250ml gaiwan, ca. 4g of leaves (usualy green in spring-summer and red autumn-winter), I don't count infusions, I drink until 1.3l kettle is empty. I start in morning and finish before lunch, then I start again around 1PM and finish between 4-5PM and if I'm in mood, I start third session between 18:00 and 19:30. Plus I drink water during workouts. I do it this way around 5 years in the row.
It's great because I love the taste and because of the aftertaste I have in my mouth all the time, I don't want to eat candies etc. It refreshes my mind, I'm well hydrated. I can do two huge meals a day (even omad is easy) diet without any hunger.
This is the best cutting video I’ve seen so far. It’s basically the same tips as every other video but the delivery is smooth snd encouraging
Reduced quantity of movements, but higher frequency of workout days have been huge for me, so basically PPL.
Also another point on eating more protein is also eating more foods with fiber and keep in mind about foods high in satiety ( fiber protein helps here )
The other big game changer was compromising with Sugar and Soda with low cal / low added sugar ice cream, and Zero Sugar sodas.
Also swapped out my creamer with zero sugar creamer.
Make sure the foods you're eating most of the time are AT LEAST 1 gram of protein per 10 calories in the food.
I know I shouldnt be drinking diet or zero sugar at all, but its just what works for me you dont have to do exactly that.
As someone who has been struggling with weight all my life(bouncing up and down) at some point being 110 kg, now down to 88, I just wanna say that through my own journey of figuring out how to lose weight consistently, by trial and error I have arrived at pretty much the same conclusions as Wanhee here. Therefore to the overweight people out there, don't be put off by the 10% BF title, you can absolutely use these tips for weightloss! Good Luck!
I've been tracking my stuff and losing weight for 2 years now and lost almost 40kg, then recently gained 20kg, but what i wanted to say that this video is probably the best one on this topic i've ever seen, just well put together and healthy advices. good stuff
Damn, probably the best video I seen on this topic, complete clarity 👌🏾
I must commend this individual for providing a remarkable blend of practical wisdom and expert guidance when it comes to nutrition, training, and recovery. Their overarching philosophy, though simple, is beautifully articulated. They emphasize the profound influence that consistency in making small choices can have on our physical and mental well-being. The authenticity of their words resonates deeply. It is my earnest wish that this channel continues to effectively reach its intended audience and experiences exponential growth in viewership. Let us wholeheartedly encourage and support their continued endeavors!
This was by far the BEST video that makes the most sense to me for getting to my goal, thank you ❤️
Thanks Jordan ;)
Aside from the great advice, Wanhee your videos are a masterclass in great pacing, content and delivery! Just brilliant
Useful tip: When it comes to water, take into account that around 30% of your water intake should be through food. Eat a lot of fresh food that contain a lot of water (fruits and vegetables)
Thank you my man, now I know what to do.
The final 5-8% body fat is eluding me. I know it’s diet for me. I’m eating better. Eating less. But I’ve reached a plateau being so close to goals and getting to the next level is so hard (yeah I’m not tracking consistently and I know it will take me to the next level).
Important thing to note, if you’re happy at 10% and you’re feeling the best you’ve ever felt, you can maintain it. But most people can’t. A healthy body fat can be maintained at somewhere around 15% you don’t have to go to 10% if you feel like shit at that level. Be happy and feel good!
Another key thing to note about stress is that it affects hormones, leading to problems with your body eliminating fat, poorer sleep, and a multitude of other problems that can make the journey harder.
thank you, this is full of great advice, especially the part about managing stress, I put on 20kg and stopped training for almost 10 years because of depression, only just started training again a month ago, am seeing nice results, but the biggest motivator for me is that my wife wants to leave me, I'll be sad to lose my kids, but not sad to lose her, I started getting fit again because the motivation to attract a new partner and start again and actually be happy in my life was actually a possibility now, my angry neglectful wife was the reason for my depression.
Awesome video Wanhee. Your voice is so relaxing, you should do podcasts! I reduced my body fat by making the following tweaks to my diet: switching from high-carb protein powder to low-carb, reducing the amount of hummus I ate ( I love hummus), eating fewer rice cakes, cutting out bread, eating more protein and vegetables. Thanks again for your brilliant explanations and tips, Wanhee.
I think for me personally doing cardio works really well. Sometimes I struggle to eat healthy consistently and give in to cravings but whenever I’ve done cardio eating healthier foods satisfies me much more, so while I do get those hunger cravings it’s usually for something better than I might’ve chosen to eat without the cardio
I work overnights, and recently I've been starting to set a 50 minute timer and every 50 minutes doing laps in the Barracks I work in (it's a military school, basically a boarding school for boys eith behavioral problems. There are no links to the military. The military part comes from how our program is run.)
I sit at my laptop to work on my side projects (trying ti get a game dev studio up this year) and doing X ammount of laps every 50 minutes.
I start my watch with a 100 calorie goal. Walk 2 laps to warmup, jog till I reach 100, them walk 3 laps to cool down.
I'm hoping to drop from 24% body fat to
As a licensed nutritionist, hearing someone mention the thermic effect of food has made me subscribe to this channel. I can tell that there's science involved here. Keep it up!
Appreciating the advise given, your delivery style, and keeping it real. Thank you, Sensei 🙏
I stumbled randomly onto your channel and I am so glad I did. A lot of people tend to miss the small (INCREMENTAL) steps.
They are so focused on achieving the results that they tend to rush things. Ex. If it takes 2 months to achieve a certain fitness level, they think they can achieve it in a month by doubling the exercises. Rather, the right mentality would be to patiently and consistently progress towards the goal.
TL;DR: Thank you so much for producing such wonderful content, I really wish more people discover it :)
The walking part is so true. I myself hike rather then walk but it only takes up an hour total of my day and you don’t feel truly exhausted compared to playing a sport like let’s say soccer for 30 minutes.
Bro was a menace for posting this guide on may when its already too late 💀🙏
stay consistent day in day out, dont be too hard on yourself. each day apply more and more, you will get there!
Great vid once again. Your videos and the program has helped me so much with my fitness. Can‘t thank you enough
Pretty solid advice, though I would say Meditation was optional. Reduce stress, of course, but whatever works for you...works for you (Music & Gaming does it for me).
Given this a Like, Wanhee.
I have been on the carnivore diet for the last 2 months and have lost 6% fat, coming from around 20% body fat. The nice part is also that I don't restrict my calories at all. It's so effective and also has a wide variety of metabolic and psychological benefits. Can recommend it to everyone
Great advice, can I just make a small suggestion?
Walking is awesome but sticking 10 kg in a backpack and walking with weight is unbelievable.
Also, while meditating and practicing mindful gratitude, do a few rounds of wim hof breathing for the amazing benefits and the hgh boost.
Anyway, keep up the good work.
Great tips. I might try this ;)
Best video on this I've seen great work man. I completely agree with all of your points. It's really not as complicated as people like to pretend it is, just a matter of maintaining consistent good habits grounded in your commitment to achieve your goal. I think the most essential point you make as far as establishing this consistency is never backsliding into self-hate after a mistake.
The more water you drink the more you start to notice how much water you actually need. Which makes it actually a pretty easy habit to change imo. Keeping a big bottle by my desk at all times changed my habits totally because i ended up taking small sips very often instead of trying to get a big glass down every now and then.
this technique psychologically works lmao. drinking by glass makes you want to gulp down in one go. but using a big bottle hits different
@@skadi4094 Yeah i think it's just much easier and more natural to build the habit that way as you can do it more consistently. And then it kinda snowballs because your body just starts asking for more water basically xD
@@menamgamggood idea girl
@@Tonyishollow Hell yeah, woman!
Nice video! You can't outrun your diet. That's the lesson learned from studies on the Hadza tribe of Tanzania. In addition to a high protein and low carb diet, I would add some nuance that one should strive for mainly a plant based, high fiber, whole food diet w/ avoidance of all ultraprocessed foods (see NOVA system classification of foods) and incorporation of anti-inflammatory foods and avoidance of inflammatory foods. Animal proteins are inflammatory, but reasonable to ingest in moderation. Recall that Atkins had a cardiac arrest likely due to coronary disease, although he denied this while alive.
This is amazing, I've been doing some of these things over just trail and error. I havent dont a lick of cardio, and I've lost about 10lb through a high protein diet mainly. High protein is everything, I also usually have 3x carb dishes because I am Mexican so I make sure to eat different dishes within my culture that focuses on protein.
Edit: It WAS 15 pounds and its about 12 atm, but i gained a little back because I didnt drink much water that week! Its totally doable with a little bit of discipline. I by no means have amazing discipline but I wake up every morning, have about 40 grams of protein, go to the gym, and then I come back, shower, and eat more protein xD. Im NEVER HUNGRY.
would love a video about calories' tracking, thank you so much for all the knowledge you're spreading on socials, you've changed my training approach and my life in general, grazie mille amico❤
Another thing which i think can make your weight loss journey more is eating whole foods. By limiting yourself to only natural foods that are more satieting and calorie dense, its easier to make better food choices. Of course you can reward yourself oncs in a while, but by obly allowing healthy foods in your kitchen, eating healthier is easier when you dont have a bag of savory chips in your cabinet 10 feet away
I appreciate you. Thank you for making these videos. Have a sweet July!
Ok, here’s the thing about tracking since you emphasized it heavily, for me personally I don’t own a scale, and everything I cook I have no idea how many calories are in it. I’m just listening to my body and staying consistent in the gym. I’m 3 months in and I see the shape forming between my traps, chest and back.
I agree on everything, I've actually started doing all of this for the past 2 months. I'm doing allright I think but I'm going to take your advice on the bigger water bottle to drink more and be more effective. Thanks a lot !
Always here to listen your advices since the beginning Keep going Wanhee !
Hiking > Walking, but both are great.
thank you, these are hella realistic compared to the other videos out there that only talk about just diet and gym. thank you.
Very practical advice unlike those by so many others on RUclips asking you to give up your life and sacrifice everything else for physical gains.
This is so good. I recently lost weight just by doing this (mostly by accident actually lol). But this was incredibly educational for me.
Thank you for the content. I needed to hear the part about being mindful and appreciating the journey.
Please get into boxing, it will change your life!
Im 13.4% and im happy with it😊
Full of wisdom, common sense, and good advice. I can confirm from my own experience that this video gets is right!
idk why I clicked on this, I don't even aim at 10%, but bro, you're a cool guy ngl, some good vibes right there, keep it up man
I run not because I want to lose weight, but because I enjoy the feeling of athletisim I get from it. Any weightloss I've had from running is jsut a bonus. But yes I agree, If your goal is to lose weight you don't need to do cardio, but I'd still recommend it because it feels great.
another one that I think is quite good, it seems stupid but associating the hunger with loosing fat, not thinking I need some food thinking that it is your body loosing fat
this is the best video about leaning down I've ever watched, and your voice is so calming i could listen to you all day. Thank you so much for these tips!
Chickens soup in a pressure cooker is legit amazing for cutting. So quick as easy and tasty as well. I’ve lost 11kg in 2 months, most of that was just from walking and having oats for breakfast and soup for lunch.
Awesome informative video! The only thing I don’t do is count calories. I find it to take up so much time and it’s a nuisance especially how busy I am with work and such. Now I just eat healthy (at times eat what I want) and stop eating til I’m content or specifically at a level 5/6 on a hunger scale.
I think the hunger scale isn’t really looked at a lot because we can eat healthy but even eating eating healthy, we can still gain more weight. With the hunger scale, we know when to stop eating and you can physically feel if you are overeating by touching your stomach.
I like to hear this. For me permanent sustainable changes are the only way.
Great video and wise tips I totally agree with. Thanks!
"A thousand-mile journey starts with a single step" (Laozi)
Thank you for this helpful video! One of the best Ive seen in a while. I like how your not promoting shakes and supplements but talking about real foods and making it simple to understand :)
For sleep, blackout curtains is one solution, but if for whatever reason you can’t or don’t want to get them, 3D SLEEP MASKS are excellent (unless you hate having stuff touching your face). I’d always wake up prematurely, until I got my 3D sleep mask (it has a cushy gasket lining the inside to block out light).
As for the EASIEST visible, flat abs, I’d recommend the trifecta of the SUPERMAN PLANK, PUSH-UP & HOP. I’m gonna be a half-century old next year, and I have abs & a waistline again (and I’m also an endomorph, or “apple” shape, which means I’m ALL tummy if I gain any weight), w/ literally just a few minutes dedicated to my core! Does it get any more minimalistic than that?!? I’m only after functional fitness, but you get so much bang-for-buck w/ the Superman trio-it’s so EASY, and it feels good…very energizing, and puts a smile on your face! 😊
This guy knows what he's talking about .the key 🔑 is being in ketosis state fast often and eat fat
Key insights
💪 Starting early and gradually getting leaner is much easier and more enjoyable than rushing into extreme measures, as the more drastic the measures, the more likely you are to bounce back and fail.
💪 Double down on strength training to get lean and build muscle while cutting body fat.
🍟 The food industry uses scientific methods to make processed foods addictive and trigger overeating, unlike natural whole foods.
📊 Tracking your workouts, weight, calories, and steps can greatly increase your awareness and lead to better decision-making for overall health and fitness.
😅 Minimizing decision fatigue and stress is crucial when trying to achieve a body fat percentage of 10%.
🧘♀ Meditating daily and minimizing stress can help prevent binge eating and maintain a healthy body fat percentage.
🧠 Maintaining a healthy mindset and avoiding negative self-talk is crucial in preventing stress-induced binge eating and hormonal imbalances.
Good video. I'll try my best.
Always thought of carbs as energy, but yes, you're right I do crave more carbs after eating them
Amazing video!
9:10 LOL!! I feel personally attacked. I'm super guilty of this especially on the bulk
I love the way you talk, so relaxing buddie
Thank you, sensei! Such a powerful video and as someone who studied a lot of biochemistry, this video is gold. Thank you for being very inspiring. Love this so much!
agree on too much cardio. you regain the bloat and weight once you eat and drink water. when i started strength training, even after a large cheat meal, my waist line remains the same the next day without the bloating.
While not true about carbs, I understand the rationale - it’s dependent on the individual’s preferences.
Myself, I could snack, and have snacked on beef jerky all day long. It’s just not as common to want to binge eat proteins vs carbs. But over snacking on nuts and seeds (fats) is common too.
Its January boys...Lets get this bread.
Thank you! I've always struggled with this but will try your tips for the next 12 months.
This video was extremely informative, ı was expecting general advice like do cardio etc
You gained a sub.
This is beautiful, thank you so much 💕
You present the content in a nice relatable way. Amazing golden tips ! Very helpful.
Just want to say thank you for making this content, really helpful and strong mindset, will keep on following this account, please keep sharing.
You are so smart and well articulate, easily understand and well explained.
The first vid of yours I see and I simply loved it. Thanks a lot for all your messages!
i dont agree with the cardio part since its better to still do it for the composition benefits
I Watch your videos and rewatched and rewatched again your all video, your teaching it just simple and easy that you can maintain it in your life
point number 2!!!! everyone need to hear this
one of your best videos brother, truly, need that tracking video asappppp. stay working look great too!!