Agree so much with this vid. People always plan to do too much in the gym. The sooner you realise less is more, the sooner you achieve your goals through consistency.
Yea like people trying to say if your not limping out the gym then your leg day wasn't hard enough or if your not going to failure every workout then your working out hard enough that really is really annoying.
Also always remember changing your body is a way of self love not self hate do not hate your current state but cherish it as it is the way to claim your victory instead of focusing on how you look today focus on what you've achieved have you done 10k steps? Did you finna be able to do dips? Can you make more than 6 reps of pull ups record your progress and love the process self hatred and body dismorphia can make it worse by either falling down to your old habits or overtraining anf losing muscles.
Hi Wanhee, I love your videos. I’m a woman but I can still apply this to my fitness goals. The question I have is…. Is this realistic for a man who is working full time and raising a family? Is it truly sustainable?
Hey Lisa, not Wanhee, just someone here who follows his minimalist preachings. Going to the gym 3x a week for an hour (ish) is sustainable for anyone, I've just had my A level exam season, the busiest and most stressful time of my life, and while most others stopped going to the gym because they were going so much more, I was able to keep it up and it really balanced out my life. I'm sure this will be sustainable for you. You can always try it and find out! 😎
Sleep is the hardest thing for me, something i struggle with and something I feel I have no control over. The more I know I need to fall asleep, the less I fall to sleep at bed time, no matter how tired I feel 😢
You should read "set it and forget it" about sleep. The irony with sleep is the more you try, the less it happens. So you need to let go of control. Read that book, it will help.
the most important part is learning about the visual tricks and lies that makes up all the ways we perceive others and think they percieve us in. i have been fascinated with eastetics since teens but took me years to learn that most of the musclebound men i saw in movies and elsewhere, were much closer to me already, they had lighting, they had lower fat percentage, i mean a couple of percentages, and or was much smaller than me in frame, (im 189cm). also you have to learn and choose between looking big with or without clothes on. you cannot have both. when you are very educated in all of this, you can spot a muscular and fit guy even when wearing a sweater, once you know what to look for. but you need to know that the vast majority of people will not see this and will not think he is bigger, fitter or stronger than the guy who have 10 percent more fat than him sitting next to him. even though he is much worse in all aspects both eastetically and functionally because of the higher fat percentage. i have been very muscular and bear mode, and also odder mode. and there is no comparing them. odder mode or rather natural mode is so vastly supirior in every way. i mean you might lift a bit more on max lifts with more fat, but that is completely useless and not attractive compared to the more balanced mode, not to an educated and wise mate at least. with low bodyfat, you can do so much more and for much longer, and its way easier to maintain, and easier on your body long term. when i way bear mode i got a lot different looks and comments from people about how fit and strong i was/looked. and i was very strong but not endurance or any other metric, and i would look much softer shirt off then my clone with 5-10 percent less fat. i live in denmark and is not fond of the beach so i was rarely shirtless. which was a big part of why i, mostly subconsciously, saw bear mode as the obviously better choice. but damn i feel great being freed from that. i have retained most of my muscle and strength and focus much more on running and calistenics now. focus on vo2max and longevity instead, as well as much less stressful dieting and overeating. i always thought that calistenics was a great and much better way of training, supplemented by some weights, mostly for varietys sake. especially in regards to fitting it into your schedule and lifestyle. extra good for introverts too. being tall and muscular means that i will never have good chance of winning any ternaments with it. not that i had any intensions to. whereas i would fare pretty well in powerlifting competitions when i was focussing on that. but that style of trainging is so much worse than weighted calisthenics, at least if you hyperfocus on that and on maxlifting. way better and harder to do highrep squats than some crazy one rep max. again, do vary to stay motivated, i just recommend that you focus on higher reps and calisthenics style training for the most part long term. also, for fellow tall and heavy people, calisthics is actually greatly aided by our frame. it makes the training much more effective, and you can progress far longer relative to small light people. you dont have to carry nearly as much gear and weights around, which makes longterm, weighted calistenics much more "lightweight" in terms of gear and other annoying stuff. for example if you are as big as me you are pretty much better off never doing weighted pullups or pushups and just focus on more reps and perfecting technique and variations. and that should give you a much healthier and well rounded result.
This is incredible, I just logged to write the same comment, today I'm officially no more overweight! I managed to lost 8 kg following this lifestyle... fasting, minimalistic focused traning, eating salads after my fasting period ends is giving me the opportunity to eat a lot of pasta(which i love) in the evening without even over the limit of de deficit! I feel I can continue this lifestyle for ever! Thank you, you changed my life!
Quick Tip: Protein shakes Fruits, water, are your Best friend When your Fasting! Try to eat more chicken. It’s protein and lean meat. Saturday have a cheat day. Don’t torture yourself. Sunday-Friday grind!
I did resistance training every day for half an hour for three months and I burnt out. Been on a month long break and now I'm getting back into it with more knowledge. Round 2 let's go
@@sunnycowboy2147 your body being in repair mode all the time in different areas inhibits your ability to go into GO mode when you do it for a long time. even if you are training different groups, best to leave at minimum 1 day off entirely in the week
I love how you talk about mindset. Can you delve into the mindset of self-image further? You often bring up changing your physical identity is hard because it has many mental barriers. If some of us have gone from fat to skinny and are now trying to lean bulk, that mindset of “you are not getting fat, it’s for muscle” is hard.
Love your stuff wanhee. It would be nice to see a minimalist approach to neck training. I'm getting pretty good results overall but i am struggling with the neck... Tried with bands, head harness, plates... with little success. Carbonara is the bomb! 💪 Greetings from italy
LOVE this channel and would love to see a more detailed video on protein. I'm 46, weigh 195lbs at around 16-18% bodyfat at 6ft tall. I recently lost 23lbs of fat and am currently doing 2x a week workouts, HIT style and loving it I also walk 10k steps a day and live near the beach so swim and play with the kids a lot. I was eating 100-120g protein a day, but experimenting now with 150g+ a day as I have increased my calories, so excited to see where this takes me. What would you recommend for my weight and height? Many thanks
Getting lean enough is the hardest part IMO. By eating clean, I can get my weight down to where the outline of my abs is visible, but the last few kilos are much more difficult because there is no junk food left to cut from the diet, it's about reducing portion size.
Good info as always, glad I found this channel. What you said was exactly what I had issue with. I have the bad habit of going too hard and getting burnt out. Now that I've found a happy medium I'm looking forward to working out and have been able to sustain it for longer than ever before.
As far as the cardio goes, have you experimented with jump rope? That might be a fun one to look into as it can be fairly high in intensity and very accessible to most people.
It's been only a month but ı lost 6kg and ı can somewhat see some great change on my body. I still have my belly of course but ıt's only been a month so, ı have a long journey ahead. Your videos are actually the reason ı could start going to the gym and start my body recomp. Thanks a lot man!
Reshaping your self image is a powerful tool. Believe in yourself knowing you're going to be that guy/girl with the physique of few. It's kept me going for 7 months straight and it really shows when i interact with old friends.
very much loved what you said at the end: "People worry about whats the perfect incline bench angle, while walking and sleeping enough makes a bigger difference".. can only agree haha
Yo, I love your videos, bro keep it up! I’m a Korean American, who moved to Korea six years ago, and sometimes I watch transformation videos of these Korean men, preparing for those photo shoots. But your video is straight to the point, and it motivates me to hit the gym. Keep it up. Maybe talk about those 프로필 photo shoots. Talk about the process. I’m sure a lot of people around the world are curious about it and why is such a trend here in Korea?
No bullshit bullshit guide: Pump your muscles, put on some oil or sweat, get sunlight and good camera angle, take a picture and get back to eating and drinking.
Hey man, great video and great advice as usual ! Since you do the minimalist training, how do you warm up ? sometimes it takes me 20-25 min just to warm up
That's almost half my workout lol. Ive stuck with 5 mins of dynamic stretches ending in push ups to get blood flowing to the upper body for months now and it's done me justice. Can I ask - what do you do for 20-25 mins?
Your videos helped me so much, I started 11 months ago and lost 25kg, now i don't look overweight anymore and I'm not quitting, I'm going all in to get the lean-muscular body type that I've always wanted. Thank you!
@Wanhee 완희 I love what you do, especially your minimalist approach to training and life. So please don't use cheap video effects, cutscenes and transitions (like this glitch/noise effect and big typography behind your back). Keep it clean and simple like your records and your philosophy. All the best for you!
So to be clear. Your advice is to lift weights (compound), be consistent, be in a calory deficit, eat protein, walk, drink water and sleep? Wow... never heard that before on over 1 million other videos and IG posts.
i disagree about the overhead press being top tier. it's fine and all, but if we're talking strict aesthetics, ignore direct anterior delt work and do something like upright rows, which will hit your side delts (much more important for aesthetics) and your traps, traps being primarily responsible for that "yoked" looked. your front delts will get plenty of work from incline bench. (clearly i wrote this before getting to halfway of the video). for legs, if you have one of those belt squat machines in your gym, that thing is absolute king. don't get me wrong, squats are top tier and i can't not recommend them, but we're talking aesthetics and the belt squat machine has the advantage of not making your back gassed from supporting load. hence more energy you can put into your legs. if you don't have one of these machines, the runner up is the hack squat machine. but it's important you hit ATG on whatever you're doing.
I feel like you're encouraging the tiers too slow. You're right, new people don't need to jump all the way in immediately. But three years? You should be on tier 3 around 6-9 months.
I appreciate this video, but I also appreciate that you took the feedback in changing the Hamza style content from previous videos. Keep up the good work my friend.
I did 2 years straight 5 days a week (I felt mentally and physically bad if I ever missed a day), I missed maybe 10 days in each year but then COVID hit and I've been making excuses since lol.
Why is it always the overweight, unfit guys in the office who say "you're too thin, you need to gain weight, u look skinny' it doesn't do your confidence any good. I exercise and have got more toned and definition. I like the way I feel but u start to doubt it when people say this. I am 6ft 1" and 80kg.
A constant struggle for me is I’ve always been lean and wanted to put on some muscle so everyone would stop calling me a twig, fast forward now everyone wants to be turbo lean and aim for athletics, it’s a grass is greener on the other side. Right now I look like what every dude is trying to achieve and I don’t feel satisfied cause it’s been hammered into my head I need to be bigger 😅 it’s an on going fight and I still struggle with cause I see myself as super skinny but everyone around me is telling me I look good. Currently 6’1 190 the biggest I’ve been I feel physically amazing I’m on a good workout plan but I can’t escape the thought I could be bigger and I need to bulk, body dysmorphia is rough😂
Love your channel and I’m listening to all your advice ! I’m male 5’8 24 years old at 200 Lbs with around 25-30% body fat. Realistically if I follow all your advice on This video, how long would it take me to get an aesthetic body? Thanks you’re awesome!
I have adult ADHD and yea, I have a tendency to try to do too much too quickly. But actually the biggest reason why I lack consistency is not liking gyms and not having much space at home. I got a membership at my local rec centre but the lockers are coin op and small. I don't like how at the gym you can't easily do a circuit or superset because if you are using 5 different stations you look like and are probably an asshole, therefore it takes at least 3x as long to do the same workout. There also creepy old dudes, people who zero respect for personal space, distractions, shitty showers, maintenance schedules closing equipment or sauna/pool etc. Like honestly, fuck gyms. Would way rather have a home gym, just don't have the space right now.
I like your guide. Only thing I would somewhat disagree with is the amount of protein. Most research agrees that between .6 and .8 grams per pound of healthy body weight (for most males that would be somewhere between 10% and 15% b.f.) is ideal and beyond that, most don't see any benefits. For a lot of males, that adds up to somewhere between 80 to 125 grams/day. Talking non body builders and folks not on gear. But even for them, the percentages are very similar (in between .6 and .8 grams per lean body weight).
I’m also fan of minimalist training, I do full body everyday with push/pull/legs, 1 hour everyday which builds up consistently and discipline cuz u have to dedicate 1 hour of ur day to training.
Do you know what your body fat % is? I took a DEXA scan for the first time and realized I have to count my calories. I’m at 16, which is good, but I want to get to 10. Curious to see where you are if you can share bc we have similar body types.
Im hitting 40 yrs in a couple of weeks, really out of shape, back problems are diluting my quality of life so much. I would love to give a real shot but im not sure I can and not keep getting back problems, im like 10 or 15 kg over weight too.
I love the video. On the part about deadlifts tho I'm more on Sam Suleks side there. It costs too much in form of late life injuries for what it gives. You can work around that.
instead of deadlifts do olympic clean pulls, they are similar but will use the legs a lot more & also introduce the traps with a shrug as part of the overall exercise you'll get massive traps lol
95 percent of what I've followed most my adult life and studied as a trainer. So many dudes have a warped idea of what is attractive to most women and improves your quality of life.
Why is walking so good to lose body fat? Do you burn body fat whilst u walk? Or does it just increase your maintance calories and thus increase your caloric deficit/easier to maintain the caloric deficit?
Love this i advice - I work as a chef on a super yacht - it’s hard job to maintain routine - but I do well compared to peeers. It I crash when I get home - ama take your advice and apply it, I hope to come back here in a better shape haha
Dude, I'm 60 and I'm doing it. Of course not. I've lost over 50 pounds in the last couple years and I'm as muscular as I've ever been and that's no exaggeration. Seriously. I found my measurements from when I was working out in my mid 20s. I wish I would have done it a long time ago. I spent most of my adult life overweight and undermuscled. I bought this program and I'm using it and it works. You've got this.
My god, you are so fricking handsome, and that accent, it's just so mesmerizing I can't even pay attention to what you're saying lol. Didn't you used to use cartoons in your videos.
Beans, lentils and eggs. Whey is not that expensive if you buy it in bulk. Also it depends on your starting weight, assuming you are not above 200 lbs, try to get atleast 100 grams. While not optimal, you can improve by consistent work out.
If youre only concern is Aesthetics Just workout shoulders, abs, lats and Caloric deficit. No one except fellow gym bros care about your quads or calves or the Christmas tree in the back etc.
What do you / community think about the saitama work out? So 100 push ups, sit ups & squats a day
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I honestly wouldnt recommend a workout based on a cartoon character bro. The excercises aren't bad per se, but nothing beats a gym membership and doing what Wanhee recommends here.
Agree so much with this vid. People always plan to do too much in the gym. The sooner you realise less is more, the sooner you achieve your goals through consistency.
Yea like people trying to say if your not limping out the gym then your leg day wasn't hard enough or if your not going to failure every workout then your working out hard enough that really is really annoying.
Also always remember changing your body is a way of self love not self hate do not hate your current state but cherish it as it is the way to claim your victory instead of focusing on how you look today focus on what you've achieved have you done 10k steps? Did you finna be able to do dips? Can you make more than 6 reps of pull ups record your progress and love the process self hatred and body dismorphia can make it worse by either falling down to your old habits or overtraining anf losing muscles.
Hi Wanhee, I love your videos. I’m a woman but I can still apply this to my fitness goals. The question I have is…. Is this realistic for a man who is working full time and raising a family? Is it truly sustainable?
Hey Lisa, not Wanhee, just someone here who follows his minimalist preachings. Going to the gym 3x a week for an hour (ish) is sustainable for anyone, I've just had my A level exam season, the busiest and most stressful time of my life, and while most others stopped going to the gym because they were going so much more, I was able to keep it up and it really balanced out my life. I'm sure this will be sustainable for you. You can always try it and find out! 😎
Sleep is the hardest thing for me, something i struggle with and something I feel I have no control over. The more I know I need to fall asleep, the less I fall to sleep at bed time, no matter how tired I feel 😢
You should read "set it and forget it" about sleep. The irony with sleep is the more you try, the less it happens. So you need to let go of control. Read that book, it will help.
the most important part is learning about the visual tricks and lies that makes up all the ways we perceive others and think they percieve us in.
i have been fascinated with eastetics since teens but took me years to learn that most of the musclebound men i saw in movies and elsewhere, were much closer to me already, they had lighting, they had lower fat percentage, i mean a couple of percentages, and or was much smaller than me in frame, (im 189cm). also you have to learn and choose between looking big with or without clothes on. you cannot have both. when you are very educated in all of this, you can spot a muscular and fit guy even when wearing a sweater, once you know what to look for. but you need to know that the vast majority of people will not see this and will not think he is bigger, fitter or stronger than the guy who have 10 percent more fat than him sitting next to him. even though he is much worse in all aspects both eastetically and functionally because of the higher fat percentage.
i have been very muscular and bear mode, and also odder mode. and there is no comparing them. odder mode or rather natural mode is so vastly supirior in every way. i mean you might lift a bit more on max lifts with more fat, but that is completely useless and not attractive compared to the more balanced mode, not to an educated and wise mate at least.
with low bodyfat, you can do so much more and for much longer, and its way easier to maintain, and easier on your body long term.
when i way bear mode i got a lot different looks and comments from people about how fit and strong i was/looked. and i was very strong but not endurance or any other metric, and i would look much softer shirt off then my clone with 5-10 percent less fat.
i live in denmark and is not fond of the beach so i was rarely shirtless. which was a big part of why i, mostly subconsciously, saw bear mode as the obviously better choice. but damn i feel great being freed from that.
i have retained most of my muscle and strength and focus much more on running and calistenics now. focus on vo2max and longevity instead, as well as much less stressful dieting and overeating.
i always thought that calistenics was a great and much better way of training, supplemented by some weights, mostly for varietys sake. especially in regards to fitting it into your schedule and lifestyle. extra good for introverts too.
being tall and muscular means that i will never have good chance of winning any ternaments with it. not that i had any intensions to. whereas i would fare pretty well in powerlifting competitions when i was focussing on that. but that style of trainging is so much worse than weighted calisthenics, at least if you hyperfocus on that and on maxlifting. way better and harder to do highrep squats than some crazy one rep max. again, do vary to stay motivated, i just recommend that you focus on higher reps and calisthenics style training for the most part long term.
also, for fellow tall and heavy people, calisthics is actually greatly aided by our frame. it makes the training much more effective, and you can progress far longer relative to small light people. you dont have to carry nearly as much gear and weights around, which makes longterm, weighted calistenics much more "lightweight" in terms of gear and other annoying stuff. for example if you are as big as me you are pretty much better off never doing weighted pullups or pushups and just focus on more reps and perfecting technique and variations. and that should give you a much healthier and well rounded result.
Lot of words... some may say too many
Your advice are so good. I've lost 7kg from following your advice and been enjoying the gym more than ever before.
Good job bro
This is incredible, I just logged to write the same comment, today I'm officially no more overweight! I managed to lost 8 kg following this lifestyle... fasting, minimalistic focused traning, eating salads after my fasting period ends is giving me the opportunity to eat a lot of pasta(which i love) in the evening without even over the limit of de deficit! I feel I can continue this lifestyle for ever! Thank you, you changed my life!
That's great to hear man! Make sure to keep enjoying it ;)
I became a millionaire after this training , only 3 more TH-cam videos and I'll be a billionaire
@@wanheekim I need to gain muscle badly..my lady said she wanted to bang a dude that's thicker....can u help me? with exact muscle plan?
Once you see results, it becomes an addiction.
Quick Tip:
Protein shakes
Fruits, water,
are your
Best friend
When your
Fasting!
Try to eat more chicken. It’s protein and lean meat.
Saturday have a cheat day. Don’t torture yourself.
Sunday-Friday grind!
I did resistance training every day for half an hour for three months and I burnt out. Been on a month long break and now I'm getting back into it with more knowledge. Round 2 let's go
a month long break? 💀💀
Dont do it everyday wtf
@@Xefawwhy not? u can train different muscles every day
@@sunnycowboy2147 your body being in repair mode all the time in different areas inhibits your ability to go into GO mode when you do it for a long time. even if you are training different groups, best to leave at minimum 1 day off entirely in the week
I love how you talk about mindset. Can you delve into the mindset of self-image further?
You often bring up changing your physical identity is hard because it has many mental barriers. If some of us have gone from fat to skinny and are now trying to lean bulk, that mindset of “you are not getting fat, it’s for muscle” is hard.
Actually made a whole dedicated vid on this!
@wanheekim going to see if I can find that, I'm feeling like I was very fortunate to find your videos this morning.
Love the vids! Went from 82kg to 74kg in 3 months! Still going strong!
Awesome.
Love your stuff wanhee. It would be nice to see a minimalist approach to neck training. I'm getting pretty good results overall but i am struggling with the neck... Tried with bands, head harness, plates... with little success. Carbonara is the bomb! 💪 Greetings from italy
I tried the Dips in Wanhees free bodyweight workout but I keep getting sternum pain, does anyone know why it's like this.
Where can i find this workout?
There are lots of videos on how to deal with sternum pain on TH-cam.
@@bosanceros0172 he share free pdf minimal body training in his video. I just downloaded it few months ago
LOVE this channel and would love to see a more detailed video on protein. I'm 46, weigh 195lbs at around 16-18% bodyfat at 6ft tall. I recently lost 23lbs of fat and am currently doing 2x a week workouts, HIT style and loving it I also walk 10k steps a day and live near the beach so swim and play with the kids a lot. I was eating 100-120g protein a day, but experimenting now with 150g+ a day as I have increased my calories, so excited to see where this takes me. What would you recommend for my weight and height? Many thanks
Getting lean enough is the hardest part IMO. By eating clean, I can get my weight down to where the outline of my abs is visible, but the last few kilos are much more difficult because there is no junk food left to cut from the diet, it's about reducing portion size.
Good info as always, glad I found this channel. What you said was exactly what I had issue with. I have the bad habit of going too hard and getting burnt out. Now that I've found a happy medium I'm looking forward to working out and have been able to sustain it for longer than ever before.
As far as the cardio goes, have you experimented with jump rope? That might be a fun one to look into as it can be fairly high in intensity and very accessible to most people.
It’ll make you hungry
It's been only a month but ı lost 6kg and ı can somewhat see some great change on my body. I still have my belly of course but ıt's only been a month so, ı have a long journey ahead. Your videos are actually the reason ı could start going to the gym and start my body recomp. Thanks a lot man!
@redpickle how are you doing, have you kept at it?
@@jms1263 other than the Last month ı was going great but ı had a medical condition with my hand. So ı took a break. Im planning to go back tho
@@redpicklewhat about now
@@superjohnsmith7070 ı feel better thanks for askin. Its been a week since ı start goin to gym again. It feels good to be back
@@redpickle Keep at it bro
Reshaping your self image is a powerful tool. Believe in yourself knowing you're going to be that guy/girl with the physique of few. It's kept me going for 7 months straight and it really shows when i interact with old friends.
Good advice, the lean part is probably the hardest. I genetically keep more fat on my abs and love handles. Really hard to get rid of.
very much loved what you said at the end: "People worry about whats the perfect incline bench angle, while walking and sleeping enough makes a bigger difference".. can only agree haha
I get a Korean Tom Hardy vibe from you bro. Lol I appreciate the advice!
Love this. Lost 20 lbs on a month at 46yrs old doing IF. Lean enough to gain good muscle. This is great stuff
Yo, I love your videos, bro keep it up! I’m a Korean American, who moved to Korea six years ago, and sometimes I watch transformation videos of these Korean men, preparing for those photo shoots. But your video is straight to the point, and it motivates me to hit the gym. Keep it up. Maybe talk about those 프로필 photo shoots. Talk about the process. I’m sure a lot of people around the world are curious about it and why is such a trend here in Korea?
No bullshit bullshit guide: Pump your muscles, put on some oil or sweat, get sunlight and good camera angle, take a picture and get back to eating and drinking.
Hey man, great video and great advice as usual !
Since you do the minimalist training, how do you warm up ? sometimes it takes me 20-25 min just to warm up
That's almost half my workout lol. Ive stuck with 5 mins of dynamic stretches ending in push ups to get blood flowing to the upper body for months now and it's done me justice. Can I ask - what do you do for 20-25 mins?
that's this is very helpful I will change my work out cuz of this
I want a Chinese muscle boyfriend...
Thank you so much for listening to me and keeping the gap between the mic. So plesent to listen to you now.
would you mind making a video about how you track your progress with the weight you lift or the reps u do with body weight??
Your videos helped me so much, I started 11 months ago and lost 25kg, now i don't look overweight anymore and I'm not quitting, I'm going all in to get the lean-muscular body type that I've always wanted. Thank you!
25kg in 11 months is NO JOKE. I dont know you, but your comment made me happy for your progress. Keep it going! 💪
@Wanhee 완희 I love what you do, especially your minimalist approach to training and life. So please don't use cheap video effects, cutscenes and transitions (like this glitch/noise effect and big typography behind your back). Keep it clean and simple like your records and your philosophy. All the best for you!
should mention heavy rope training.
i have lost 8+ kgs in one month with only disciplined diet and regular calisthenics workouts ( pushup+pullup+chinup+ legraise+etc)
well done!
Cut the booze … that will do wonders . Did for me .
If you stay in a caloric deficit but eat enough protein would one still lose muscle?
Gotta do training too
So much wisdom in your videos!
Good stuff wanhee. Wish I had seen this years ago
So to be clear. Your advice is to lift weights (compound), be consistent, be in a calory deficit, eat protein, walk, drink water and sleep?
Wow... never heard that before on over 1 million other videos and IG posts.
i disagree about the overhead press being top tier. it's fine and all, but if we're talking strict aesthetics, ignore direct anterior delt work and do something like upright rows, which will hit your side delts (much more important for aesthetics) and your traps, traps being primarily responsible for that "yoked" looked. your front delts will get plenty of work from incline bench. (clearly i wrote this before getting to halfway of the video).
for legs, if you have one of those belt squat machines in your gym, that thing is absolute king. don't get me wrong, squats are top tier and i can't not recommend them, but we're talking aesthetics and the belt squat machine has the advantage of not making your back gassed from supporting load. hence more energy you can put into your legs. if you don't have one of these machines, the runner up is the hack squat machine. but it's important you hit ATG on whatever you're doing.
Yo that burger place is fire
I feel like you're encouraging the tiers too slow. You're right, new people don't need to jump all the way in immediately. But three years? You should be on tier 3 around 6-9 months.
I appreciate this video, but I also appreciate that you took the feedback in changing the Hamza style content from previous videos. Keep up the good work my friend.
I did 2 years straight 5 days a week (I felt mentally and physically bad if I ever missed a day), I missed maybe 10 days in each year but then COVID hit and I've been making excuses since lol.
Why is it always the overweight, unfit guys in the office who say "you're too thin, you need to gain weight, u look skinny' it doesn't do your confidence any good. I exercise and have got more toned and definition. I like the way I feel but u start to doubt it when people say this. I am 6ft 1" and 80kg.
A constant struggle for me is I’ve always been lean and wanted to put on some muscle so everyone would stop calling me a twig, fast forward now everyone wants to be turbo lean and aim for athletics, it’s a grass is greener on the other side. Right now I look like what every dude is trying to achieve and I don’t feel satisfied cause it’s been hammered into my head I need to be bigger 😅 it’s an on going fight and I still struggle with cause I see myself as super skinny but everyone around me is telling me I look good. Currently 6’1 190 the biggest I’ve been I feel physically amazing I’m on a good workout plan but I can’t escape the thought I could be bigger and I need to bulk, body dysmorphia is rough😂
Love your channel and I’m listening to all your advice ! I’m male 5’8 24 years old at 200 Lbs with around 25-30% body fat. Realistically if I follow all your advice on This video, how long would it take me to get an aesthetic body?
Thanks you’re awesome!
A year or 2
A month and a half in I’ve lost like 12 pounds!
Im starting to loose between half a pound and a pound a week now though
Great advice, awful French onion at 09:36. Not even caramelised, 2/10
Solid 10/10 advice. This definitely works, especially for Asian men who want to bulk.
I have adult ADHD and yea, I have a tendency to try to do too much too quickly. But actually the biggest reason why I lack consistency is not liking gyms and not having much space at home. I got a membership at my local rec centre but the lockers are coin op and small. I don't like how at the gym you can't easily do a circuit or superset because if you are using 5 different stations you look like and are probably an asshole, therefore it takes at least 3x as long to do the same workout. There also creepy old dudes, people who zero respect for personal space, distractions, shitty showers, maintenance schedules closing equipment or sauna/pool etc. Like honestly, fuck gyms. Would way rather have a home gym, just don't have the space right now.
I like your guide. Only thing I would somewhat disagree with is the amount of protein. Most research agrees that between .6 and .8 grams per pound of healthy body weight (for most males that would be somewhere between 10% and 15% b.f.) is ideal and beyond that, most don't see any benefits. For a lot of males, that adds up to somewhere between 80 to 125 grams/day. Talking non body builders and folks not on gear. But even for them, the percentages are very similar (in between .6 and .8 grams per lean body weight).
I’m also fan of minimalist training, I do full body everyday with push/pull/legs, 1 hour everyday which builds up consistently and discipline cuz u have to dedicate 1 hour of ur day to training.
Do you know what your body fat % is? I took a DEXA scan for the first time and realized I have to count my calories. I’m at 16, which is good, but I want to get to 10. Curious to see where you are if you can share bc we have similar body types.
Im hitting 40 yrs in a couple of weeks, really out of shape, back problems are diluting my quality of life so much. I would love to give a real shot but im not sure I can and not keep getting back problems, im like 10 or 15 kg over weight too.
Don't give up! You can do it!!
💯💯💯
I’m curious. Do you think a rowing machine can be used to sculpt an aesthetic body?
I love the video. On the part about deadlifts tho I'm more on Sam Suleks side there. It costs too much in form of late life injuries for what it gives. You can work around that.
Nice video thanks for your help fallowing you from Quebec Canada
Hey Wanhee, what should I do if my maintenance calories are close to 3k? Should I keep on losing weight until I get back to 2k again?
instead of deadlifts do olympic clean pulls, they are similar but will use the legs a lot more & also introduce the traps with a shrug as part of the overall exercise
you'll get massive traps lol
I’m 6ft 3 and 85kgs, getting enough protein is the only thing I don’t enjoy on my journey. Otherwise, I’m here for it.
Got that V taper and chest.. but THE BELLY is that of a TURTLE SHELL.
95 percent of what I've followed most my adult life and studied as a trainer.
So many dudes have a warped idea of what is attractive to most women and improves your quality of life.
I switched up to a more gradual weight loss by making small changes in lifestyle overtime, it’s slow but so much more feasible in the long run.
Why is walking so good to lose body fat? Do you burn body fat whilst u walk? Or does it just increase your maintance calories and thus increase your caloric deficit/easier to maintain the caloric deficit?
Yeah if two guys do the same exact workout and one hits the protein goals and the other doesn’t. The one eating more protein will get better results.
I'm going to start this on Monday, how long does each workout take? Just so I could possibly do it before work.
Love this i advice - I work as a chef on a super yacht - it’s hard job to maintain routine - but I do well compared to peeers. It I crash when I get home - ama take your advice and apply it, I hope to come back here in a better shape haha
How do you feel about using a rowing machine for the majority of Tier 1? Too much cardio for effective resistance training or is it good?
Hello! I want to say you that I am not able to download you minimalistic body weight training from your website can you help me ?
I'm just here to say that there is nothing wrong with having muscle and having some fat in you
Can I ask your age bro?
dont ever do deadlifts guys. ten years ago i messed up and its stilll painful 10 years later.
Love your content Wanhee. Can’t stand the Hamza intros but other than that keep up the good work
Great delivery and information. Turn that mic up!
Wanhee, you've done it again. This is a fantastic overview of the process. Buy this program, people. I did. It works.
can anyone give me a good diet for a teen? I do t eat too much but I can't control it when I eat. help with a diet. thanks
Preciate you man, I was wondering is the program that you give to us the one that you use?
how many exercises per workout would you recommend?
Wish there was a female equivalent of this channel!
When is the next mukbang Wanhee? Love your videos!
Is 43 years old too late to start? I know I could do this but just need to get the diet part down.
Not late
Never late
you got this, its never too late
Dude, I'm 60 and I'm doing it. Of course not. I've lost over 50 pounds in the last couple years and I'm as muscular as I've ever been and that's no exaggeration. Seriously. I found my measurements from when I was working out in my mid 20s. I wish I would have done it a long time ago. I spent most of my adult life overweight and undermuscled. I bought this program and I'm using it and it works. You've got this.
No bro.
0:11 i love how Jim is portrayed by Jim from the office
Thank you bro 👌🏼. Very informative.
My god, you are so fricking handsome, and that accent, it's just so mesmerizing I can't even pay attention to what you're saying lol. Didn't you used to use cartoons in your videos.
gay as hell
I clicked on this video as i was eating a pizza
I cant afford that much protein. Can you make a video on 'the broke persons muscle diet'
Beans, lentils and eggs. Whey is not that expensive if you buy it in bulk. Also it depends on your starting weight, assuming you are not above 200 lbs, try to get atleast 100 grams. While not optimal, you can improve by consistent work out.
Awesome video, Straight to the point. Thank you
Man, you create such great content! Congratulations and keep up the good work!
If youre only concern is Aesthetics Just workout shoulders, abs, lats and Caloric deficit. No one except fellow gym bros care about your quads or calves or the Christmas tree in the back etc.
Great video, thanks
2:15
What if i only work out at home?
What is your height and weight?
What do you / community think about the saitama work out? So 100 push ups, sit ups & squats a day
I honestly wouldnt recommend a workout based on a cartoon character bro. The excercises aren't bad per se, but nothing beats a gym membership and doing what Wanhee recommends here.
I can lose 4lbs during the night after a dump in the morning
So glad I found your channel.
Your cut is sliding to the left
blud thinks hes hamza
Simple and to the point. Thank you!