1. Strength training and cardio - 1:00 2. Protein to carb ratio - 2:00 3. High NEAT (Non Exercise Activity Thermogenesis) lifestyle - 3:04 4. Self-awareness & tracking - 4:22 5. Good boundaries - 5:40 6. Healthy body image - 6:30

@Pavel_Franta

10 ай бұрын

thats my man! thank you

@sabrinasyu5113

10 ай бұрын

Thank you for the highlight!!!❤❤❤

Always concise and very realistic approach. Contains a lot of more useful information compared to 80% of the sh*t I see on YT. 🙌🏻

I waited 19 years for this video

@HammadKhan-tl6bb

11 ай бұрын

U tube has only been out for 17 years lo

@ssayanmaiti5954

11 ай бұрын

@@HammadKhan-tl6bb 🤣🤣😂

@rutabega306

11 ай бұрын

I was waiting on ebaums

@joeblack6384

11 ай бұрын

@@HammadKhan-tl6bb so I can’t wait for a video before 17 years ?

@M_SC

11 ай бұрын

@@joeblack6384right.

On minimalistic training, I'm loving it ❤ Thanks for being the game changer in my life.

Knowing what you want and learning to say "no", to not sacrificing your own goals definitely is a life skill 🔥 Great content here! 😊

Great advice as always, but damn man the production quality of this video is just insane ! Everything from frame composition, editing and animation is on point 🔥🔥🙌🏾

Wanhee, I love your channel. No fluff, no bull, no annoying music or flashy graphics, just pure helpful raw truth and guidelines for improving one's body, appearance, self-esteem and life. 친구 야 고마워 , 오클라호마의 제프리

No.4 "Narrower buffer zone" - so simple but yet I've never thought if it. Brilliant mate, cheers

I came across you only a few days ago and I have gone down the rabbit hole. Thanks so much! This is so clear and sounds doable!

OMG this is SO precise, on point and laconic - I am going to love this channel further on, I promise

Awesome video, words of wisdom. I would add: good quality sleep, and controlling stress levels.

Great video brother! Huge help! Very motivating! 👍

Amazing content and high quality! Glad I found you. Subscribed

Thanks bro Wanhee

Wanhee you are my guru. Thank you for all these videos. I found you about 2 months ago and I have shifted my mindset and I’m starting to see positive results with my body. Thank you truly my dude.

@skillup84

10 ай бұрын

what program ur on

Really informative video, personally I struggle with #5 and #6....appreciate your advice on these.

Tbh these videos keep me Motivated to do Sport and uhm yea i just want to thank u ❤️

would be great if you could share how you are able to set boundaries. i find that the most challenging after being able to create a habit of working out. that's my next challenge

i like your stance on sports. So many people over value the gym, and under value utilizing sports for health and lifespan. we need to compete and play. works muslces that could not otherwise. works balance. explosive movements. INCREDIBLE FOR HEALTH. keep competing kiddos

This guy is good, captivating presentation of content. Thanks

Amazing video bro 💪🏽

2:12 the problem isnt the burger, the cheese or the bacon it's eating it with bread as well as the sugar in ketchup and mustard etc and combining fats and carbs (randell cycle)

Cool tips !

Body awareness and and feeling good is key. At 69 I have lived my life this way and have no regrets. I look and feel better then 99.8% of men my age. I am not on any meds. I'm not limited in any way physically.

@jt1559

10 ай бұрын

My parents are your age and I'm trying to convince them to start exercising now with weights and mild cardio before it's too late and they are fragile and weak.

@naturalforlife6741

10 ай бұрын

@@jt1559 show them my videos.

Thankyou for your valuable information. Brother ✌️

Your setup is looking amazing, can see you've been working on it. What camera are you using btw?

Wanhee be like casually forgotten to button his shirt 😅

hey brother following your minimalist workout for past month after 2 months will share the results

Asian cuisine carbs are the best! 🍱 Definitely motivates you to workout to have more leeway to munch on more 🤤🥢

As a former fat kid, shifting your identity to these principles is more important that most will EVER realize!

형, thank u for the amazing content

A healthy lifestyle is something you refine over time - not overnight

great video

❤ great video

He is very inspiring ...

Hey, I wanted to thank for your videos and ask a question regarding elbow pain after workout. It demotivates me alot. One thing I noticed that I was overtraining. My trainer made me do a around 2 hour workout including cardio and weight training for 4-5 days a week for a month and I am like starting out in fitness, though I am near 40yrs age. Is it the cause for that constant elbow pain? I can see the results in 2 months but I feel like I am tired all the time.

Top 1% should reference people in a position in life where they can build muscle like that. Like people between 18 and 40. Diluting it with 90 year olds and toddlers makes it mean a bit less to reach that top 1%

@ 5:40 boundaries; this is not a problem when you are festive with friends and family, you just account for the estimated calories and focus on adjusting the diet to burn it off; i like to just do a 24 hour fast the day after the family get together…the food from the get together will fuel you during the fast so you don’t even feel anything, and you get back on track; its all about the mindset and knowing the extra you are putting in the body and accounting for it the next day; use your scale to see how much you were effected,i find that it was only a extra pound or 2 that was added from the party, which is burned off in the 24 hour fast

"Your friends are like, what are you talking about, have a drink, what are you trying to get a six pack for? You get pushed around, moulded by your surroundings, you have trouble saying no because you're a nice guy. Your boundaries are wishy-washy, which means your skin, your mouth - which is the boundary between the external world and your internal world is also wishy-washy, which means you get moulded by your surroundings and you're not a defined entity, so your muscles also are not defined!

Question… I know that you need to achieve calories deficit but I’m still not sure how much calories I really should be going. I’m trying to go 1600-2000 kcal/day. I’m don’t look fat but still suffer from excess fat in some part of my body. Do you guys just do accurate calculation? Or you track your BW and calories accordingly?

I'm my own enemy. After 20:00 the munchies kick in. I eat whatever carbs are in the house. I take my kids candy that I bought them. Every morning I wake up with regret whatever I ate the day before. I do workout 4x a week. My gains are cool but my Mt everest is my belly. Im 40 and I think my metabolism just called it a day. Awesome videos. Love.the laidback style. Real talk no bs

@boomwizardyt7228

9 ай бұрын

carbs are not bad for you its sugar. get rid of that and you will get leaner. (obviously with a caloric defcit and moderate weight training)

I like your videos a lot. Just discovered you. But, I think you should lower your frame a bit, in a way that your eyes are not in the half of the vertical, but maybe in the 33%. Just try it, and let me know how do you like it more :)

That band you're using I need that so bad I got the other shorter ones Can you tell me what bands you're using and where you got them

what advice do you have for getting lean and not losing muscle? I started out a year ago bulking and gained some decent muscle, but when I tried to cut to get lean, I just ended up losing most muscle and barely any fat, all my reps got lowered too.

@LucidCoder

10 ай бұрын

Exercise in a fasted state and focus on strength training, not high intensity cardio. This signals to your body that you need your muscle and not to cannibalize it.

I need advice and help with a routine or plan for me to gain muscle and lose belly and face fat

The 5th point hit me like a fuckin truck!

Maintaining the body is super hard many hours in the gym and eating very specific healthy foods with high protein and low fat and carbs continously

First, love ur content

How can you eat more calories so you increase in volume but maintain a low bodyfat %? Barely got to a low % and my abs are *kinda* showing, and I wanna get a little bigger but I'm afraid I'm gonna lose the definition (lean but bigger, I guess I'm asking...)

What's the song you use in your videos? Can't ever find it :)

10% is honestly not super sustainable for many people, its right on the edge of being too lean and in some people can cause a lot of problems like hormone issues. 12 - 14 I feel is still pretty lean without bordering on all these health issues

Yeah as a wrestler I’ve been able to just guess my weight to the decimal too

Is there a way I can obtain this body type while still training BJJ about 6 times a week?

If you are natty, you have to choose. You can look good in clothes / suit. Or you can look good with shirt off. It’s impossible to get both, it’s a choice between a six pack but having clothes hang on you / skinny, or no six pack but looking great at the office.

@boomwizardyt7228

9 ай бұрын

its not really a choice, being more leaner is more attractive to women its in the statistics.

@mkyhou1160

9 ай бұрын

@@boomwizardyt7228 not really, being tall, I look way to skinny when I get there. I had the most success with women being a little bigger, most girls aren’t really into abs, but they hate skinny weak looking guys, washboard is good enough.

@roderickclerk5904

9 ай бұрын

@@mkyhou1160 At 20% bodyfat 260 lbs I don’t have a super cut six pack. But my midsection is best described as washboard. Not defined abs but pretty flat belly, almost no love handles, tight waist. I generally don’t carry a lot of midsection fat even when I’m clinically “obese”. I don’t have a lot fat or mass on my chest or back either. Am I gonna eventually get real abs, yeah probably somewhere around 220 lbs. But a lot girls I’ve been around say my midsection is very nice, so I agree. Super defined, big blocky abs aren’t really necessary

You don't need to train 3 or more times a week for optimal muscle growth. I do high intensity training every 4 days and it yields better results than 5-6 times a week

@jru20

10 ай бұрын

Good but It’ll lead to more injuries. Nothing to brag about if you can’t workout from torn body in your early 40’s.

hey just wanna ask, as a 6 ft 66kg skinny teenager should i go on a clean bulk to get more weight and lean? also if i want a 6 pack while eating in a surplus, do i have to first get to my desired weight which is 75kg and then go in a calorie deficit?

@Glamy001

10 ай бұрын

start working out. have a good carbs/fat to Protein ratio. Do not do dirty bulking. Thats bullshit you should never do! better do a little calory surplus and train consistent

hey could you talk more about your stuggle with gyno please ty

Can you do a video of 1 day in your life?

Can i gain muscles if i do calisthenic and lift weights BUT...also run 3-4k 2 times a week? At least is obvious that i'm going to loose fat right?, i'm skinny fat.

yo wanhee i love ur videos n i have a question, what software did you use to track ur weight?

@ssayanmaiti5954

11 ай бұрын

bro it is weighing machine only. measuring after every 3-4 days ...and tracking them

@j4tin91

11 ай бұрын

@@ssayanmaiti5954 in one of his other videos he shows his line graph where he tracked his weight to see the overall decline in his weight and id like to do the same, thats all

@Mikachu2407

11 ай бұрын

@@ssayanmaiti5954 better to just weigh every day and take your weekly average.

You’re my asian inspiration, dude!

whats your calorie mainteannce for 69kg

hello wanhee i have a question, before going to gym should we make our body thin by running for few months and then after that getting into gym and do all muscle works to get a sexy body? or we can go to gym by having fat on our body and then directly start doing muscle works....i heard that it can make us muscular type of guy not somebody who is sexy...

@NavD1

11 ай бұрын

lean down to 10% body fat whilst lifting weights and then lean bulk to 15% body fat and cut back down to 10% body fat. Repeat the process until you are happy with your body. This way you will never be fat.

@AWPologize

11 ай бұрын

​@@NavD1exactly what I'm doing

@ssayanmaiti5954

11 ай бұрын

@@NavD1 thanks a lot

Quick question: I play intensive badminton for couple of hours 5 days a week. I am loosing a lot of fat but not from my belly area. Also although I feel that I am in my best physical condition, I have been getting leaner and leaner by the day because of which I don't look that good aesthetically as I used to when I only did weight training. Tips and opinion please ?

@LucidCoder

10 ай бұрын

If you're still getting leaner, be patient. Belly fat comes off last. But if it's visceral fat (under the muscle), that's even harder to remove. You might try time restricted eating: fast for 16 hours (including sleep), don't eat too close to bedtime, and don't snack. Make protein a priority and reduce carbs.

@zenith5795

10 ай бұрын

@@LucidCoder Thank you for the input. Yes it is visceral fat. Should I be eating in caloric deficit after 16 hrs fast ? I'm assuming my performance and productivity will take a dive if I follow this?!

@LucidCoder

10 ай бұрын

@@zenith5795 A small caloric deficit is wise. Eat to about 80% fullness. Go to bed a little hungry. Too much deficit can trigger starvation mode which slows down your metabolism. You'll feel colder and sleep worse.

@boomwizardyt7228

9 ай бұрын

@@LucidCoder reducing carbs is not gonna get you leaner it will just make your muscles look less full

Hey Wanhee, you mentioned that you weigh 69kg now - but how tall are you?

can anyone recommend a program?

Bro really mentioned ma woyfe Karina😎

0:27 wth why did he say arnold schwarznegger with i instead of e

Hey wanhee, how much do you drink?

pls explain in one video difference between calories and fats....whenever we eat something it is said that this has this amount calorie that amount calorie it can make us fat....then again what is fat then whenever we divide the percentage about a particular food we say this has this much fat this much protein this much calories...pls make it clear

@maltheri9833

11 ай бұрын

Calories is not fats. Fats,carbs,and proteins all have calories and fats usually have more calories. Calories just describes the energy received from those 3 food groups

@jt1559

10 ай бұрын

There's nothing wrong with eating fat, and in fact you want a decent proportion of your food intake to be fats. If you eat too many calories, your body turns it into fat. There are lots of calculators out there that will help you calculate the amount of calories you should consume based on your age, sex, height, weight and activity level - use this as a staring point and add/remove calories as needed depending on your goals and results.

Are you tracking your calories?

I’m 74 kg and I’m 178 cm tall, I’m starting your minimalistic training approach , I have some muscles but now I’m starting going to the gym with your method, is 74 kg a good starting point or should I lose some? My abs show a bit but I still have some fat around the belly, should I get leaner while training with your method? I’m a bit confused😅

what's your height ?

No sound

Might sound paradoxal but I struggle with the nutrition not because I have apetites, I'm actually surprised how much I can endure, but the cost of meal prep. Costs moneys and time that I don't have. That's a very bad situation to find yourself into. I think getting in a better phisique is simply not possible for me and I feel so sad. I tried calorie deficit, didn't went crazy on it, was just a test and I noticed that I have to make shopping more often than I usualy need to (usually I would buy ingredients in a weekend, prep food for the entire week and it does save me moneys). I really don't get it. I know all the discussion, people are telling me about discipline trying to adjust and so on but Im completely lost, I don't get it, is as if this is reserved for people who live with their parents or are not alone or people with a very decent income. :( Still, I really like how you treat this subject, feels honest and concise.

@M_SC

11 ай бұрын

Depends what country you live in.

@strawberryinsomnia9188

11 ай бұрын

It can be cheap AND quick if you don’t mind boring. Pre-seasoned frozen veggies from Green Giant and Birds Eye, minute microwave grains (wild rice/quinoa/brown rice instead of white), half a can of black beans, and a little canned tuna if that’s your style-cheap, healthy, and easy.

how tall is the guy? his average weight is 70 kg so I guess he's about 170 cm tall

i think there is a fan under his table blowing his shirt open so its just enough for us to see his abs

Can i know your height ? bcz your height matched perfectly for your lean body.

I had wait for 25 years to watch weeheee

im 15.6y and can a 5'4 body look aesthetic ?

@devdev7366

3 ай бұрын

You’re still a baby enjoy your childhood man

I just wanted to be stronger than my mom for once 😅

6:07 now we need the video of how you resurrected that hairline!

@maltheri9833

11 ай бұрын

The pull ups helped pull the hair strands out

@14loosecannon

10 ай бұрын

@@maltheri9833 he made the video! kzread.info/dash/bejne/h2uBlc6xfLmYhtY.html

aespa karina is an inspiration to us all

What about healthy fats

Hi.. i like your videos I already watch 10/20 im not sure but, I really can’t understand how to start, i want to wach all your videos but your playlist is make me confuse. Can you just make 2/3 videos. So i can follow it in 6 months/ a year. I really want to be like you. Tanks I was martial artist (silat Indonesia PSHT ) but now my body like fatty pig 😅😅

inb4 wanhee is a karina stan 😂

Be wary of eating TOO much protein, since a lot of protein intake can make you age faster, but don't use it an as excuse, carbs are one of the reasons most people get fat

We Asians eat carbs a lot, but our hard working nature needs that carb

lol if you can’t define boundaries how can you define your body. Nice 👍🏻

Is this Master Wong's son? 😅

My guy likes Karina, who can blame him😅

body is more than external and u mentioned nothing about internal health, sleep, nothing

Just a friendly reminder that 10-13% fat is NOT optimal for women. Women should have at least 21% body fat (important for hormonal health).

카리나빠였누 ㅎㅎ

Nah you can have a good amount of carbs that’s false af. Protein needs to be only 1g of body weight or even less

That open polo style is cringe. Screaming I’m fit now but I’m still a loser vibe.

Bro does not have a 1% body

@jt1559

10 ай бұрын

Maybe not, but he's definitely at least in the top 5%, and he's in very good and obtainable shape.

Did u just say the N word in 0:28?

7. Don't be tall

@runbho710

10 ай бұрын

Excuses

stop pushing lean meats. nothing wrong with fat