Made a few notes w/ some of my own stuff, add anything I missed or misunderstood 1. Going to fast / using to drastic measures (1:05) - People often want sth drastic and burn out quickly & relapse 2. Restricting ingredients entirely (2:33) - Depriving yourself of certain ingredients entirely costs you a lot of willpower/effort and makes you burn out quicker -> A diet has to be sustainable for longterm result 3. Not planning your meals (4:20) - If you plan your meals you're not dependent on friends/familys eating habits/schedule and are more likely to stick to your diet! Try meal-prepping! - Take-away/Delivery-food often is of unknown compisition (reg. micros & macros), processed and of unknown caloric content - Failing to plan is planning to fail 4. No weight training (5:44) (Do you even lift, bro?) - People often only do cardio to lose weight, whereas a mixture of 4-8 rep range strength training in combination w/ some cardio works best (+ calorie deficit) 5. Too much cardio (7:16) - Cardio makes you hungry 6. Not tracking weight (7:49) - Results are achieved more likely/faster when they are measurable (see KPIs in Business, setting SMART-Goals (Google this if you don't know this yet)) - What gets measured gets accomplished - If you keep track of your weight it motivates you to stick to your diet/training plan when you see the digits drop - Measure your weight at the same time everyday. Keep in mind that slight fluctuations are normal and see the trend instead of the individual numbers! 7. Guessing Calories (8:51) - Guessing errors accumulate. If you misjudge your calories by 10 % everyday (+~250kcal of 2500kcal daily intake lead to 1 kg of additional fat (~7700kcal) over 30 days)
'all the gym bros are secretly nice' love the way you put those to words. I started my fitness journey in weigh training signed up for a gym membership with a personal trainer. I'm so glad that the community around fitness are so welcoming. Like to think they also start from nothing. So humbling
Hey Wanhee! just wanted you to know that I found your Fat to Lean video at the beginning of this year and it made me start the gym (for real) for the first time in my life. It´s been 8 months now and I am more defined (I never wanted to be shredded) but definitely I feel healthier, stronger and now I have a routine which is something I always struggle with... so THANK YOU!
I'm a 41 year old dad trying to look good naked, my older brother recently passed away at the age of 46 due to a stroke. I have enough reasons to want to start to live a healthier life. Thanks for your advice, everything needs to be planned, have patience, and consistency. Definitely subscribed.
This video absolutely rules. This guy is the only reason I actually lost weight. The most underrated content creator in the entire f*** platform You’re amazing man - keep sharing this information
Always remember that your aim is not to flex your body for people but to aim wellness. It's fine if you're craving for a chocolate chip ice cream. do not punish yourself. enjoy life because it offers us lots of possibilities. It happened to me but I always keep talking to myself gently. I still do my usual routine 3 times a week at the gym, 2 times a week for calisthenic. 16 hours of fasting and eat lots of protein, fruit and vegetables. Treat your body as your home.
Great tips as always, accountability by measuring your weight, calories, steps in the gym and progress definitely is key 🔥 "What's measured gets managed" 👌
Really good advice! I struggle with restricting myself too much and then giving into the binges! It’s all about balance and planning food when you can 🙂
cardio is just as important as resistance training i truly dont lose the weight i want to without some cardio too. With that being said to each their own whatever works for you
I was able to sustain Keto for 3 years, but starting having cheat days after that thinking I could handle one day of cheating and then go back to Keto. Well, I was able to sustain that for about 8 months, then went off the handle and just started eating/bingeing ALL THE CARBS. It's been a tough road...still trying to figure things out, but videos like these show some light at the end of this LONG tunnel. Thanks Wanhee!
I started making ramen, but adding cottage cheese to the broth and eggs in later and it helped me get nutrition. Slowly I started adding less seasoning and my diet is getting better over time.
You’re perfectly correct in all each aspects. Wish everyone will realize few basic mistakes of achieving their body physic. I’m one of those before for years , ei strict diet , gym bunny , constant thread mill, etc etc low carbs, no sugar , sodium. Hahaha ended up craving & putting back what I achieved with all self punishments sort of. WRONG WRONG. Now I’m in control & enjoying my body shape , looks & going to the gym. Life is wonderful 👍😜😍❤️
Wanhee, this was an excellent video! It was so helpful and straightforward. I love watching your videos because a) you are super smart; and b) you are super cute! Love your eyes LOL 😊
Love your videos wanhee! They've helped me a lot, so thank you. I'm prediabetic and trying to reverse it so I went cold Turkey on cutting out sugar and carbs. It's been 3 months and my body looks and feels great. But this is making me go in a caloric deficit but my goal is to build lean muscle. I feel like im undereating and I have a petite frame. What's your suggestion on going through a body recomp as a diabetic? Any tips?
🎯 Key Takeaways for quick navigation: 01:19 🏋️♂️ Prioritize compound movements over machines for better muscle engagement and overall strength. 02:56 🛌 Avoid excessive training to exhaustion; prioritize rest for optimal muscle recovery and growth. 04:36 💪 Stick to fundamental exercises instead of constantly switching to fancy variations for more effective muscle development. 06:07 🏃♂️ Avoid intense cardio before or after heavy lifting; separate sessions or leave gaps between cardio and strength training. 07:14 📈 Track and measure your workouts for progressive overload, leading to consistent muscle growth and motivation. Made with HARPA AI
I found the most dramatic weight loss with Paleo Intermittent Fasting or 36 hour fast/12 hour feed. I had to set an alarm on my phone to remind me when it time to eat again, because by the third day, most of your food cravings disappear. You can probably eat whatever you want in the feeding window, but for optimal results, keep it clean. I ate 3 meals Noon, 4pm, and 8pm when I did it. Your stomach shrinks internally and you will find that it doesn't take as much to fill you up. Then the weight just falls away. You'll have to order new clothes, but don't order more than a couple of pieces at a time, because they'll be too big after you have worn them only a couple of times. Because your body is in autophagy, you will have less of a problem with excess skin. Carrying less weight, you'll look forward to exercising more. Unfortunately, there is one group of people who should not do this diet. I'm a member of this group and my Doctors insisted that I quit. For those of us who take daily medications WITH FOOD, this form of intermittent fasting is not recommended.
Hey wanhee! Awesome video! I just wanted to know what app or program you use for tracking your weight. You’ve really helped me to make some progress in the gym, thank you
Does anybody have an answer for me, he says to avoid internse cardio but i play competitive tennis and we play for up to or more than 2 hours so its something that i cant really avoid it. What should i do.
How do I track calories? I have no problems with the others(I used to but I made slow adjustable changes) still trying to figure how to do it in a manageable way?
He says you cant stick to the diet the rest of your life? Challenge accepted... i got 16 month head start on carnivore diet. I have no interest or crave sugars nor carbs. I do crave meat and eggs 😆
Its a lot easier to stick to a diet and not buy takeout when you're poor as fuck 😅 I dont meticulously plan my meals. But i keep staples in my cupboards so that i can make chillies, curries, pastas. Also Quorn is a lifesaver for me rn. And frozen/canned veggies.
I'm so terrified of eating more than 1400kcal as I'm not really losing weight but I know I'm not gaining any either. What the fuck am I supposed to do lmao
It just feels so nice watching great quality stuff...
Made a few notes w/ some of my own stuff, add anything I missed or misunderstood
1. Going to fast / using to drastic measures (1:05)
- People often want sth drastic and burn out quickly & relapse
2. Restricting ingredients entirely (2:33)
- Depriving yourself of certain ingredients entirely costs you a lot of willpower/effort and makes you burn out quicker -> A diet has to be sustainable for longterm result
3. Not planning your meals (4:20)
- If you plan your meals you're not dependent on friends/familys eating habits/schedule and are more likely to stick to your diet! Try meal-prepping!
- Take-away/Delivery-food often is of unknown compisition (reg. micros & macros), processed and of unknown caloric content
- Failing to plan is planning to fail
4. No weight training (5:44) (Do you even lift, bro?)
- People often only do cardio to lose weight, whereas a mixture of 4-8 rep range strength training in combination w/ some cardio works best (+ calorie deficit)
5. Too much cardio (7:16)
- Cardio makes you hungry
6. Not tracking weight (7:49)
- Results are achieved more likely/faster when they are measurable (see KPIs in Business, setting SMART-Goals (Google this if you don't know this yet))
- What gets measured gets accomplished
- If you keep track of your weight it motivates you to stick to your diet/training plan when you see the digits drop
- Measure your weight at the same time everyday. Keep in mind that slight fluctuations are normal and see the trend instead of the individual numbers!
7. Guessing Calories (8:51)
- Guessing errors accumulate. If you misjudge your calories by 10 % everyday (+~250kcal of 2500kcal daily intake lead to 1 kg of additional fat (~7700kcal) over 30 days)
Hey thank you so much!
You’ve clearly put so much work into this comment man ♥️♥️
Thank you.
Thank you!! 🥰
Is fasting good or not?
'all the gym bros are secretly nice' love the way you put those to words. I started my fitness journey in weigh training signed up for a gym membership with a personal trainer. I'm so glad that the community around fitness are so welcoming. Like to think they also start from nothing. So humbling
You’ve helped me so much. I’m doing all those little changes from all your videos and my abs are starting to show little by little
Hey Wanhee! just wanted you to know that I found your Fat to Lean video at the beginning of this year and it made me start the gym (for real) for the first time in my life. It´s been 8 months now and I am more defined (I never wanted to be shredded) but definitely I feel healthier, stronger and now I have a routine which is something I always struggle with... so THANK YOU!
I’m 51, and lost 60 pounds (from 240 to 180) and all the points you made are exactly right. Thanks for doing this video!
I'm a 41 year old dad trying to look good naked, my older brother recently passed away at the age of 46 due to a stroke. I have enough reasons to want to start to live a healthier life. Thanks for your advice, everything needs to be planned, have patience, and consistency. Definitely subscribed.
This video absolutely rules.
This guy is the only reason I actually lost weight. The most underrated content creator in the entire f*** platform
You’re amazing man - keep sharing this information
Always remember that your aim is not to flex your body for people but to aim wellness. It's fine if you're craving for a chocolate chip ice cream. do not punish yourself. enjoy life because it offers us lots of possibilities. It happened to me but I always keep talking to myself gently. I still do my usual routine 3 times a week at the gym, 2 times a week for calisthenic. 16 hours of fasting and eat lots of protein, fruit and vegetables. Treat your body as your home.
Great tips as always, accountability by measuring your weight, calories, steps in the gym and progress definitely is key 🔥 "What's measured gets managed" 👌
You're videos are great !
Danke!
The editing of the videos, the explanation, everything is on point as always
Really good advice! I struggle with restricting myself too much and then giving into the binges! It’s all about balance and planning food when you can 🙂
You inspire me wanhee keep up the good stuff
7:09: "All the gym bros are secretly nice guys"
It's true, I've never met a mean or disrespectful gym bro.
cardio is just as important as resistance training i truly dont lose the weight i want to without some cardio too. With that being said to each their own whatever works for you
Cant wait for the gym anxiety video 💯 keep the videos coming!
I was able to sustain Keto for 3 years, but starting having cheat days after that thinking I could handle one day of cheating and then go back to Keto. Well, I was able to sustain that for about 8 months, then went off the handle and just started eating/bingeing ALL THE CARBS. It's been a tough road...still trying to figure things out, but videos like these show some light at the end of this LONG tunnel. Thanks Wanhee!
I started making ramen, but adding cottage cheese to the broth and eggs in later and it helped me get nutrition. Slowly I started adding less seasoning and my diet is getting better over time.
Incredible content
Hey mate just found your channel a week ago, really enjoying the content especially the sitting down to eat and chat vlogs
“What gets measured gets accomplished” wow
Good stuff as always man
Your videos have really practical and do-able advice. Really love your videos a lot. Thanks for always sharing effective tips and motivation. ❤
Be motivated by what you can do, not defeated by what you can’t.
Appreciate the content and knowledge that you're providing, Wanhee. Also, the new camera setup is looking great. 👍
Thank you, Wanhee. First time watching your video! Great video. I'll be back!
Thanks for the inspiration
Asian diet can be a double edged sword. Gotta be smart with carb timing. But still way better than western fast food.
thank you bro, new subscriber. Looking for my glowUP
You’re perfectly correct in all each aspects. Wish everyone will realize few basic mistakes of achieving their body physic. I’m one of those before for years , ei strict diet , gym bunny , constant thread mill, etc etc low carbs, no sugar , sodium. Hahaha ended up craving & putting back what I achieved with all self punishments sort of. WRONG WRONG. Now I’m in control & enjoying my body shape , looks & going to the gym. Life is wonderful 👍😜😍❤️
thanks for your advice 😊
Wanhee, this was an excellent video! It was so helpful and straightforward. I love watching your videos because a) you are super smart; and b) you are super cute! Love your eyes LOL 😊
Intro song: Anxiety by Neffex
Love your videos wanhee! They've helped me a lot, so thank you.
I'm prediabetic and trying to reverse it so I went cold Turkey on cutting out sugar and carbs. It's been 3 months and my body looks and feels great. But this is making me go in a caloric deficit but my goal is to build lean muscle. I feel like im undereating and I have a petite frame. What's your suggestion on going through a body recomp as a diabetic? Any tips?
🎯 Key Takeaways for quick navigation:
01:19 🏋️♂️ Prioritize compound movements over machines for better muscle engagement and overall strength.
02:56 🛌 Avoid excessive training to exhaustion; prioritize rest for optimal muscle recovery and growth.
04:36 💪 Stick to fundamental exercises instead of constantly switching to fancy variations for more effective muscle development.
06:07 🏃♂️ Avoid intense cardio before or after heavy lifting; separate sessions or leave gaps between cardio and strength training.
07:14 📈 Track and measure your workouts for progressive overload, leading to consistent muscle growth and motivation.
Made with HARPA AI
I found the most dramatic weight loss with Paleo Intermittent Fasting or 36 hour fast/12 hour feed. I had to set an alarm on my phone to remind me when it time to eat again, because by the third day, most of your food cravings disappear. You can probably eat whatever you want in the feeding window, but for optimal results, keep it clean. I ate 3 meals Noon, 4pm, and 8pm when I did it. Your stomach shrinks internally and you will find that it doesn't take as much to fill you up. Then the weight just falls away. You'll have to order new clothes, but don't order more than a couple of pieces at a time, because they'll be too big after you have worn them only a couple of times. Because your body is in autophagy, you will have less of a problem with excess skin. Carrying less weight, you'll look forward to exercising more. Unfortunately, there is one group of people who should not do this diet. I'm a member of this group and my Doctors insisted that I quit. For those of us who take daily medications WITH FOOD, this form of intermittent fasting is not recommended.
you are legend.
Hey wanhee! Awesome video! I just wanted to know what app or program you use for tracking your weight. You’ve really helped me to make some progress in the gym, thank you
You know what I am first time watching your video.
Great 👍 ❤ no word buddy..
From India
7:09 Truest thing
very important video thank u sir for making such important videos
Thank you wanhee!
Wanhee, LYW been following for a while.
Can you make a video on alcohol and vices? I would love to know your take/opinion on it.
I failed. Im starting again tomorrow . This time - i will succeed!
You got this. Keep going my brotha
I absolutely love your channel
Those tiles at 2:18 upset me lol
how do you count calories if you aren’t able to eyeball it or there’s no nutrition or just definitive count in general
Does anybody have an answer for me, he says to avoid internse cardio but i play competitive tennis and we play for up to or more than 2 hours so its something that i cant really avoid it. What should i do.
Great video again🙂
I'm suffered from lower back pain since gaining weight 😪 what can i do?
Omg I can’t wait to eat croissant next time in Paris 💅🏼 jajajaja greetings from Latin America thanks for great the content 🤎
Great guy great video if you want you can do videos similar to hamza when it comes to books and your life experience if you want it would fit you
So should I keep eating in a deficit or maintaintaince or a small surplus? I wanna build a lil more muscle and lost my stubborn belly fat
yes
How do you maintain a body and workout 3 times a week only?
Yes, he does. He lifts heavy and goes to failure which gives him gains, and second you don't need a lot of training to maintain muscle and stuff.
How do I track calories? I have no problems with the others(I used to but I made slow adjustable changes) still trying to figure how to do it in a manageable way?
My fitness pal, or just reading the nutrition labels and adding from everything you eat
what are some things you do for legs?
I would like to know how long Wanhee needed to get to his actual body state ?
bro did you get a new camera? shit looks cleannn son
Ultra handsome Korean boy - better looking than any Korean film star I’ve seen because there’s one thing lacking in them: masculinity
Do you workout in morning or evening? Which time is best for cutting
Whichever you like most it doesnt matter
He says you cant stick to the diet the rest of your life? Challenge accepted... i got 16 month head start on carnivore diet. I have no interest or crave sugars nor carbs.
I do crave meat and eggs 😆
Good points! But oh my god, why did u have to put a footage of chocolate lava cake there? Don’t bait bro 😢
You just need to be what matter your food
hello
Hi
hellooooo
I wish if I can just get abs watching your videos.. I promise I will watch them all. Twice!
❤❤❤❤
TL; DW. Don't be lazy. be disciplined. workout.
Its a lot easier to stick to a diet and not buy takeout when you're poor as fuck 😅
I dont meticulously plan my meals. But i keep staples in my cupboards so that i can make chillies, curries, pastas. Also Quorn is a lifesaver for me rn. And frozen/canned veggies.
I'm so terrified of eating more than 1400kcal as I'm not really losing weight but I know I'm not gaining any either. What the fuck am I supposed to do lmao
Do you think you have to be hungry in a diet?