7 Most Underrated Tactics For Losing Fat Indefinitely
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- čas přidán 11. 03. 2023
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I think you cracked the art of intro in this video.
haha thank you!
2023
1st Jan - 110kg
1st Feb - 105kg
1st Mar - 98kg
Target: 75kg on 31st December 2023
Props to you!!🙌🏼 keep going, I trust in you;)
How’s going? Even if you got out track you can just get back in fall 7 get up 8
did you reach the 75kg?
u good?
Gave up fast food, sodas, pizza last year. I saw some improvements, then I added some intense workouts, added to the benefits. But the absolute best thing I did was fasting, it reprogrammed my mind, we are constantly focus on food when we aren’t hungry, just bored. The 7 day fast I did improved a lot of things. I felt better mentally, emotionally, and the physical part was a plus.
After the fast I only ate food that benefited my body. I’m now the weight I was in high school and have my dad starting his own fitness journey. Believe in yourself, find what works for you, and become the best version of yourself.
Good luck!
This is one of my favorite videos so far. For me it is also important to not only stay consistent with the calorie counting, training etc. but also staying consistent in my expectations and enthusiasm. Like not thinking "oh I went down from 98 to 88 since last October. I achieved so much. Now I can get down to 80 in no time". No! First you have to go down to 87, 86, 85 and so on otherwise you could burn out because you don't see the results you want just because you didn't stay humble and forgot that these things continue to take time and effort. That was a mistake I made once and never again.
Thank you! Yes staying grateful at each stage of the transformation is very very important. Amen
At this point in my journey I think I've already figured out what works for me and I'm doing quite well, but I always enjoy listening to your videos man, I think it's because you're just so damn relatable and I still get useful info out of them 😆😆
Looking forward to seeing your channel grow further 🙌🏾
You’re exactly the type of motivation I needed in my life right now. Thank you!
Your videos have helped me so much. I’ve lost 24 pounds since I watched the first one and everything clicked. Thanks!
Hell Yeah!
Nice, chill video. Revisiting the basics lately and this one is broken down so eloquently without pretentions. Thanks.
Your videos are so helpful thank you so much! Cant wait to see my progress
Hello, I love your physique, mindset and other things. I’ve always liked the idea of an aesthetic body but I also wanted to be able to run, ski, swim and do other activities I like without being a huge, clunky guy. I feel like you really resonate with what I want and I feel like you’re a great mentor for my fitness career. I was just wondering what app you use to track calories, where you get your information from, and what snack is your favorite that is low in calories, easy to make, and high in protein. Thank you.
I use myplate, It's pretty reliable.
Thank you chris! I don't use apps to track, I just do it on my notes. My favorite snack is gelato (but if we go healthy, it would be boiled eggs)
kinda love this guy i love how genuine he is and also blunt like yes amazing
!!
You've become one of my favorite CZcamsrs. Right now I'm at a set point in my weight loss journey. I've been maintaining it for about 3 weeks now. I think I'm going to turn up my workouts and see what happens. I'll be 40 in a few weeks and this is the best I've felt in a long time. As always thanks for the advice and encouragement
Thank you! Welcome the plateau ;)
The sanest guy in the fitness circle. It’s refreshing to see a different approach! Subbed ❤
The part about plateau and learning to maintain / be at the new weight is brilliant. Yes. Thank you for that reminder
I killed it this past week and ruined it by binging all weekend. I really like this advice because it seems more applicable and real than starving myself to the point that binging feels like such a huge reward. I’m gonna try this! Thank you, my friend! 🙏
what im doing is rice and chicken for lunch and dinner, and a small piece of bread before gym and after (one with cootage cheese, another one with a dulche de leche spoon), so you dont feel that crazy amount of hunger that makes you eat a lot of crap and sweets.
And on the saturday or sundays, one free meal. its working out.
You make so much sense. Thank you
God, Wanhee, I just love listening to you! Your are so helpful, educating and inspiring. You’re the first man who ever told me that the man I have always wanted to be is okay and even desirable: a lean, athletic, esthetic body. Thank you so much for producing your videos. Peace!
What gets measured, gets managed.
DAmn Wanhee..lookin good dear sir!!!!!!! I love the " no frills..no messin about" approach!!!!!!
Keep up the good work!!!!!!!!!
Great video! Thanks!
FINALLY! Someone finally explained maintenance calories vs BMR calories! Thank you! I really needed to know that.
Another great vid. Can’t thank you enough for these videos.
Yes channers. Love your support.
Thank you for explaining about the Plateaus. I've felt like I hit a wall for a month then after a month pass by, I start seeing results again.
Thanks man, you really helped me. That plateau state is happening to me right now. I lost 6 kg in 3 weeks and suddenly it stopped. Your video gave me hope and make me want to keep going on this journey and not give up. Hope the best for you and your channel.
Wow this video has so much solid advices! I have always wanted a body that enables me to do all the things I love , I am currently at high fat percentages so my main goal is to achieve a body truly capable of running and looks aesthetic and is strong for my bodyweight!
Your channel and the ideologies that you promote honestly resonate with me so much! I also love food and am not fan of obsessing over protein all the time. Your videos are really helpful in guiding beginners like me
One thing I would like to ask is what is the best way to lose body fat ? Currently I am at higher percentages and would like to trim down
The key takeaways I've seen are
1. Sustainable and Enjoyable Diet
2. Weights 3-4 times a week majoring on major muscle groups
3. Some form cardio that I enjoy eg- Walking and Football
Would love to hear more in this from you! Thanks for all the information!
Thank you for sharing this, you’ve made everything so clear
Thank you for watching till the end. (did ya?) haha
@@wanheekim watched til the end and subscribed. Inspiring content man
Love your videos, bro. Your advise “dropping weights a bit and do only what’s necessary” helped me to stop dropping out of gym every once in a while. Now I’m more consistent and see better results and look better, even though my lifting weights goes down compared to previous times. I just want to write here one thing: measuring your weight every day might not be always the best way, because of general fluctuations of weight in your body. I’d recommend to do that every 3 days or even better a week, and don’t stress a lot about it.it’s like on stock market, don’t check it every minute, or you’ll lose .The easier it’s for your brain to stay consistent the better it is for your body in the long run. It’s a marathon, not a sprint. ❤
Yes brother. Consistency is so key. You will get better results in the long run.
dude this was great WELCOME THE PLATEAU @!!!
You have understood very well the (sometimes subtle) difficulties that one might find in the process of losing weight.
Thank you sir.
i must say you out did just about all the rest on you tube by your breakdown ,very informative , i just have bad eating habits
Problem with maintenance calculators is that theyre completely wrong for me. Most websites tell me 2400, yet I'm maintaining at the end of my first cut at 1800 a day..
I like the idea of making weighing yourself every day a habit. I used to be compulsive about it from a place of anxiety and stress, but I think making this a subconscious thing will be a lot better for me. Great tip, thank you.
You’re great dude, keep it up!
Thanks Tony
I’ve been IF and counting calories however I don’t have a scale. I think I’ll go buy one next paycheck. I’ve never been this close to my target physique and I don’t want to fall off track, thanks for your tips and advice.
Wan Hee... I associate with you... I knew and followed but still follow your videos diligently ; just to validate. The best part is.... I am exactly who you are ... I dont want to be a Bodybuilder, or a Fitness influencer on Social Media, a warrior who wants to be solid fit and healthy.
More power to you 🙏🙏🤘🤘
Yes, more of us out there ey ;)
건강도 챙기고 영어 공부도 하고 좋은 채널👍🏻
Fuggin ay. You got my sub. I dig your message
Really admire your style man. I have found your videos so useful. Since coming back from holiday in Nov '22 I was the heaviest I have ever been- 90kg. I've managed to lose 10 kg and feel so much healthier in my mind and body. Your videos have helped me immensely on the way. Please do keep it up. I feel like my weight loss journey and understanding this shift in identity where I become familiar with plateaus and maintenance is just beginning. Still got a few more kg to lose but feel much more positive about it compared to the past.
Hi bro , your videos helps many including myself to use the basic principles shared through your CZcams videos! I am aged 37 , 173cm tall and currently able to maintain at 68kg easily for the past 3 months atleast since 3 weight drops in the last 1 years’ period I.e. stage 1 from 78 to 75kg, stage2 from 75 to 72kg , and now 68kg. What I still have is those soft belly spots but overall feeling really active. Interested to look lean but not stressed for it though 😅
that's awesome. I'm glad I could help man
How many calories were you eating to go from 78 to 68kg? And how much time did it take you?
Hey man, I do really enjoy your videos, gives me great motivation
can we get some of the recipes you generally eat ?
Cheers
Alright. It's in the list. Food videos.
Thank you for answering about weight loss plateaus 😮💨😮💨
My pleasure haifsa!
Best intro buddy. U explained the guilt cycle perfectly
Really good!
measuring weekly is so much better for my mental health, it always made my anxious and go down a very mentally unhealthy spiral when i measured weight daily in the past :/
Appreciate your content, subbed. Have you tried supplementing with Taurine? It stopped my urge to binge and for sweet things. Also improved my sleep a lot.
Hey Wanhee thx for such cool gym exercise points!!!🎉 r u living in LA Korea town?:-)
I was here before 80k subs, another 50k in plus! Congrats Wanhee
Thank you G
Wow his channel has grown a lot lol
I love 70 pounds within 7 months, decided I was actually very happy with myself was able to maintain it while building muscle. Now I’m ready to lose more weight and and continue building muscle. Maintaining is very underrated
Amazing video! Super clear and easy to follow. Thanks!
bro the refuel thing helped me loads. Been cutting for a few months now and weight loss stalled and started to feel like I was losing a bit of strength. So i just went back up to a bit over maintenance for 2 weeks (6 sessions) and then dropped calories back down. Strength came back and actually increased and I looked the same and then now back down to deficit for the last few weeks and strength still going up and losing fat 💪
this video is EXTREMELY informative and done so well. JUST PLEASE REMEMEBER IF YOU ARE GOING TO COUNT YOUR CALORIES PLEASE DO IT IN A HEALTHY WAY! COUNTING CALORIES HAS LED ALOT OF PPL (including myself) TO AN ED SO PLEASE DO SO IN A HEALTHY MANNER! DO NOT OBSESS TOO MUCH! YOUR HEALTH ALSO INCLUDES YOUR MENTAL HEALTH!
random question. what background music are you using? That beat is fire!!!
I'm down 80 pounds in 2 years. My goal keeps moving so I don't know where I'll end up. Things are slowing down now because I care a lot about retaining muscle. I'm 6'2 200 right now. The next push is for 190 in a bout 15 weeks. Then I'll see if I want 180, I probably will. I'm looking almost as good as I did when I was playing football. I appreciate these kind of videos for motivation and advice. I learned a lot from channels like this.
Thank you bro!
Congrats! I’m same height as you but I’m 225 currently. I want to get down to 190lbs and build muscle so I look good around that weight.
How many calories do you eat a day?
whewww the introduction 💯👏
I am a gym rat female and I loved your video (yeah for the algorithm!) I just subbed!
I love you Wanhee ❤
The ability to balance on one foot 🦶 is how fast you pull yourself back to center when you feel your body sway to one side. Someone with bad balance lurches their whole body towards the floor because their efforts to pull back to center was initiated too late. A person in a state of balance on one foot 🦶 if you were to look closely has a micro vibration of the foot moving side to side. A balanced weight is the same thing with regards to diet and exercise.
These are really good tips, I precisely keep track of all my foods (even weighing em) and try to drink 1 gallon of water a day.
Woah. That's awesome. How about workouts ?
@@wanheekim thanks man, I do it 5 days a week
I have been workout for 7 month and i don't really know how much weight that i have right now, my body is a litte bit Shaped though. I can see my muscle especially when i'm Wet. And i really be grateful for that. Eventhough my body isn't big and good yet but compare to my old body, there is a huge different between them. ( Sorry for my bad english, i hope you can understand what i wanna say about ). And yeah set a Realistic goals Will make you more Consistent because you are not upset with your unrealistic goals.
Hey really like your videos! Could you please do some cooking videos, where you show some of your go to meals :) Greetings from germany
Alright man! cooking vids
How do you refuel your mind? Like what kinds of things do you do?
What do I do if I am not overweight but I want to lower my BMI/ get leaner? Is there a way in which I can measure building muscle and also burning fat without losing weight?
I relate to all of this. Family and old cultures are self destructive, by eating junk food and making people feel guilty for rejecting their food.
agree with u bro
But if you look at traditional foods, they’re usually pretty balanced and healthy
@@cecilyerker That's true, but they're also full of synthetic pestacides and preservatives and are often high in fat. If they became all organic and non-gmo and changed the macro ratios while keeping all the good micronutrient content then that would be much different and and way better.
Hello, I like your channel:) I tried to do Jim with a plan to get lean but I noticed that my body became bigger and my shirts tide. I used the Weights in devices less weight more rep 10-12. Maybe it's my gens? Thanks
Your content is great! Been using your minimalist workout routine for about 3 months now and can already tell I'm getting stronger. However, diet has always been an issue for me. I'm actually significantly underweight (130 lbs, 5'10) and don't really know how to properly gain weight (trying to reach 140) while also building a lean and aesthetic body. Any tips?
eat at a calorie surplus and eat a lot of protein.
What I love to hear! In terms of gaining weight, you gotta be in a caloric surplus. Skinny fat guide coming soon!
@@wanheekim I look forward to the video!
@@skizzaryaan9877 as I remember, to get lean mass it is better to add about 200 calories to your maintenance amount. So basically, IMHO, I would add just some protein shake or some kind of this stuff to keep on track.
thank you
I take photos of meals and track food intake because I will forget how much I ate.
Math is like going to the gym for your brain. It sharpens your mind.
The intro is exactly where I am right now
I did my first cut right after I started working out as skinny fat and went from 20-25% bodyfat down to 7-8%. I found fasting very helpful. I'd rather have bigger meals 2-3 times a day than tiny portions more often that never take away my feeling of hunger. I also eat as late as possible. Delaying my meals helps with patience and discipline. It's much easier to not eat knowing you will eventually in some hours, than to have exceeded your daily calories and still have hours to go where you can't eat. As a bonus, often times I just fall asleep and skip the last meal, which I then calorie bank on next days credit. Weighing myself is extremely difficult though. Even if I meausre exact same time of day, I'm easily off by several kg. Unless you drink exact same amount, eat exact same amount and exact same food, measuring at same time is useless.
I think I'm on my breakthrough stage. I'm trying to incorporate more protein now on my diet after people say how thin I look already (even though I know myself that I'm not lean at all, as there are still no abs I can see.) The tips you mentioned are all gonna be helpful to me, though I would really have to invest in some things like a weighing scale. I hope that I'll be able to see my own abs someday.
you definitely don't need to weigh yourself every day and most likely shouldn't. Instead, try weighing yourself once a week on Sunday mornings after you have gone to the bathroom and before you have eaten or drank anything, Also measuring your waist line every few weeks is an accurate measure of if your losing fat or not.
Alonso casually overtaking Hamilton on a weight loss journey, what a crossover
Lol
Currently on step 6 😍😭
to remove stress an worries and tracking .. fast 16 hrs a day and dont eat all bs in eating window its easier to maintain your stomach needs rest that 3 meals a day and snacks is hurting you
What workouts did you do to become lean
For me, lean is my one of my goals though not exactly. My most important goal was to fit in clothes better, second is increase peak performance and strength. I used to remind myself in the past that eating ‘this’ kind of food is simply irrational.
Cutting out sugar and refined carbs simplifies the struggle a lot. You don't overeat fat without sugar. You don't massively overeat protein. It's sugar that is the toxic drug that makes you its slave, screws up the delicate hormonal balance of your body, and ultimately makes you insulin resistant and a lifelong yo-yo dieter. My best advice if you know you're a sugar and carb addict is to cut them out of your diet. Try the carnivore diet. If it does nothing other than break your sugar addiction then it will have been a worthwhile experiment. I don't think calorie counting is the way to go - if you're still addicted to sugar it's only a matter of time before you relapse.
Should we deduct the estimate calories burned in a workout session?
So when you are maintaining during plateau, do I increase the calories all the way up to maintenance?
yeah Im 17 and Ive struggled with multiple eds all my lfe, always targeted around fat loss. This time i wanted to make a safe approach to a caloric deficit but i realized now, to actually achieve a cd i would have to eat less than 1000kcal every day cause my body has gotten used to barely getting any food. Anyone know what I should do???
Hello bro i have a question, i am actually on a cut its been like 2weeks, i am losing some strength , do you think thats normal bcz my calorie lntake went down around 1k from when i was bulking or does that mean i am losing muscle ?
Hello
The link for women is not working, I get not found 404. Would you please give me the correct one ?
Thanks
I want to do Omad but i need around 2400 calories to lose fat, and I find it hard to eat 2400 calories in one go, what do you advice me to do?
I'm 194cm tall and 104kg, my weightloss goal is 90kg and sometimes I find it crazy that they say my maintenance is 3000 calories, and that's a lot lol, so can you please give me a brotherly advice when it comes to OMAD or intermittent fasting (I'm muslim I have no problem doing dry fasting either).
Thanks in advance.
I’m having trouble calculating my Caloric Deficit.
I’m 29, 5’11” and weigh 226 pounds. The TDEE calculator states my “Sedentary” cutting calories at 1915 calories. However, I do lift 3 times a week which would put me under the “Moderate Exercise” cutting calories of 2619 calories. That seems waaaay too high.
Granted, I should be more disciplined with my diet on the weekends, but I roughly eat about 1800-2000 calories on a given weekday and my weight loss has plateaued for the last month and a half.
Should I stick to the 1915 cutting calories aggressively throughout the entire week or eating at 2615 calories to account for my activity level?
If you're not losing weight at those 1800-2000, you're either not tracking your calories accurately or you're erasing your deficit on the weekends. Like if you go >3000 on the weekend on both days that would erase the deficit from the workweek.
2615 seems a little bit excessive to me. That's extra 3500 calories in a week. If your main goal is weight loss, I'd try to stay under 2000 every day including the weekends. A cheat meal/day is not horrible, but if you're letting go every weekend, your effort goes to waste.
I don't recommend going below 2000 kcal for a cut. You have to increase your maintenance by building muscle first ;)
Bro you are a unit waiting to become a Demi god. if I were you I would try to hit 2500 calories a day and 200 grams of protein minimum. Play around with fat and carbs but I promise you will recomp your body. Get a good workout split going and you will see results. The first three weeks of a diet and training split are the hardest because you are not seeing the visual results yet.
Track your calories and weigh for 2 weeks, eating normally. If you don't lose or gain that is your TDEE. Start lowering from there. Online calculators are one size fits all and may be wildly off for some people. I use MacroFactor to track which calculates my TDEE for me after entering my data and adjusts automatically on the speed I want to lose weight. I don't cut more than 10% of my total TDEE.
That’s amazing and he’s right. Goodness, This man is beautiful. 😅
Calories Calculator 2:42 (eat 300-400) less calories than that amount.
I have a question can you eat one bad meal on a rest day ?
Thoughts on sprints? Also, is staying in a caloric deficit but having a somewhat high sodium diet counter productive? For example, I lile Bakdak 2x ramen. High salt, low fat but still in a caloric deficit…can I still eventually look like you if I have 1. a week?
Salt shouldn't affect your fat loss. You will lose weight if you stay in caloric deficit. However, when you eat a salty meal, your body will retain more water weight. So if you eat salty foods one day a week, you may see your weight jump up the next day by 1-2 kg. That's just more water in your body, not fat.
Love sprints cos they are ultra athletic exercise and explosive. High sodium isn't that bad except water cravings being a nuisance.
As someone who enjoys cooking calculating the calories is a pain in the ass because I use so many ingredients including sauces. Do you have any simplified yet accurate enough methods?
make a big batch of one condiment and weigh it out. divide the calories by the amt of servings u get from it. i mix gochujang with ketchup mayo and mirin to make like 2 cups, use it on everything and i know how much in every tbsp. also use spices over condiments
There is no way around for the first 3 weeks. Then it's autopilot. Unless you switch meals every time
the binge monster is real
Which website I can use to start my calorie deficit? I'm almost 16 years old.
Also, can i eat on my maintance in my cheat days?
I don't understand how nobody's talking about him fatshaming himself at the beginning of the video when he's really not fat at all. He's just like, not fit, okay. But not fat. That's some bad body dysmorphia right there (unless he's been heavier than that and just didn't want to show it I guess?)
Watching while sipping milkshake
Lol nice. The 5 Dollar Shake?
Ok but measuring sometimes for some reason you hold on to water and then the weight goes up and that frustrates you. Even tho you actually are losing fat. So maybe for some daily weight in is bad?
Actually daily check in is exactly good for that reason . When you check in daily you will see a pattern downward . Where as once a week . You lost 1 kg of fat but also ate carbs last time and holding 1 kg water boom no fat loss
so if i have a maintence of like 3600 then i shouldnt go for 1500?
Please make some video for skinny fat people like me. I want to gain weight. But I have a lot of fat too.
Yes. Skinny fat coming soon - in the next 2 -3 vids
@@wanheekim thank you so much, your videos are very much to the point.
shoutout to accountants 😤
❤
Does your workouts work for women too?
There's one specifically made for women