6 Secrets To Lower Body Fat
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- เผยแพร่เมื่อ 16 ต.ค. 2024
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The secrets explained
1. Extend your first meal to later in the day
2. Reduce liquid calories(sodas, juices etc)
3. Keep your self busy rather than being idle
4. Walk 10,000 steps everyday
5. Embrace hunger coz hunger= fat loss
6. Fat loss takes time dont try to super speed up the process. It is not effective longterm.
Hope the summary saves you the 9:33 minutes. Lol 😊
thx iam doing all these things allready so u saved my time!!
Thanks. It did.
Thanks! but i'd rather watch the whole video to give him a credit on sharing all these things and explaining it whole heartedly
@@thearkigamer9275 yeah you can do that lol but summaries are still good.
Thank you
Few comments saying this is the same content. But honestly I don’t mind hearing the same message again, it keeps me on track and in check listening to this on my way to the gym. People need to realise fitness is simple, and most of it comes down to repeating the same thing over and over!
Absolutely agree, too many ppl over complicate fitness and influencers on social media take advantage of peoples lack of knowledge and those looking for the ‘quick and easy’ fix.
@@toddsouteralso a lot of people may not have seen the first video and genuinely want tips for weight loss. i don’t rly think it’s a bad thing, it just gives more opportunity for ppl to be healthy.
"Embrace hunger" - this is pure gold.
hunger makes me nervous
lol hunger leads to stress and stress leads to burnout, you need to take breaks in between or balance it out a bit, the hardest part is not gaining it all back once you lose it
@@pro-hz7kx I agree. Every one of us should take any advice with a grain of salt, and make them their own. In my experience, prolonged fasting periods are OK as long as they don't hinder me from doing something important. E.g. if I'm chilling or traveling, and don't need extra brain power, hunger is more than acceptable. Otherwise, if I see it's hurting my ability to focus, I'll eat something. As simple as that!
Total common sense and delivered in a calm, positive and intelligent way.
Inspirational! Was called too old at 50! Started training in crumbling garage doing mainly bodyweight exercises got ripped af at 53 years old!!!
Just checked your channel garageman brutal training keep it up grandpa💪
Since April 2022 I’ve gone down from 240lbs to 150lbs. Your videos about a year ago were very helpful, still love coming back from time to time to get some helpful motivation.
Wow! 👏👏👏👏👏
Wait this was almost exactly when I started. Peaked at 240 around the same time, currently 163. Finally got a good gym regiment too; that started and stopped a couple times, but a consistent calorie deficit kept me from back pedaling too much in the middle. Nice to read about someone who was doing a similar thing at a similar time.
@@Alexwolf5231 great job!
I want to thank you Wanhee I have lost 20 pounds in 1 month and 2 weeks. Your videos help me a lot.
Your channel is literally the best health and fitness channel out there. I wholeheartedly vouch for your ideas after having found success discovering them on my own journey
Mann I have done a lot of research and it always comes down to every point that you had made, the foods that are readily available are designed to make us hungry every four hours… to be addicted!! I greatly appreciate the effort you put in to teach everyone how to live a healthy, strong and long life! 💪🏼✊🏼👊🏼
Corporations yeah
I get up between 4 to 5 AM, am in the gym by 5:30 AM, eat soon after I get home from my workout, about 7:30AM, 3-4 eggs, bread, and eat my next/last meal as early as 2pm, and don’t get hungry or need to eat again. I go to bed around 8pm. In the past, I struggled with a little extra weight, but now it’s slowly coming off. I just had to realize that I don’t need as much food as other people. I’ve been working out daily for a few months now, rarely miss, and I don’t plan to ever quit. I’m anxious to see what I look like after a few more months.
not another clown who promises the impossible but a guy who has lived through what he tells us about and who knows more dimensions in life than just "pumpin' in the gym". A real, sincere help! Txs a lot!
Finally someone that actually gives good advice
This is the most useful video I've found about losing body fat thank you!
only 1 secret : calorie deficit, end of the video, after u got ur desired body fat percentage, maintain calories,no more deficit 💀
Calorie deficit is definitely the key for weight loss but some some people in the awkward skinny fat zone calorie deficit does not solve high body fat ratio, lean bulking with resistance training can be better in the long run
I just get so hungry bro
Actually the real secret is discipline.
@@prod.kashkari3075 hunger doesn't mean you have to eat , it's just a feeling that goes away,you can literally go without food for a whole month, what's half a day gonna gonna do to you
@@wickedfreestyle102 what do you do during hunger cravings then
You’re so right about the last point. Fat loss isn’t the goal. Change of lifestyle is. Fat loss is only the major bonuses from changing your life style.
For those who can afford a trainer, it worked wonders for me. Sometimes I find myself wanting to skip a day but then I already made the appointment and don’t want to flake out. Even if I have meetings that takes over the regular workout hour I try my hardest to find an alternate time. Best yet I just sho w up and don’t have to think much. Just take on the challenge put in front of me and I’ll leave he gym happy I’ve done it. Also if it weren’t for my trainer I can easily talk myself into skipping leg days 😂 I’ve got a lot of hate for recommending this but it kept me working out 5 days a week for last 5 years.
Wanhee I have been watching a bunch of your older videos and now watching this newer one and I’ve gotta say you’re looking so good, handsome and healthy!! Amazing work and thank you for your content. Awesome + real advice
you are absolutely my hyung by now bro lol. the burned out after pushing yourself, the bounce back after pushing yourself too hard is so true, thank you wanhee. i'll try this "the slower, the better"
This is honestly such a good video with actual information!
Very well said . Will do. Thanks and cheers from NYC!!
I find that this shift in mindset is really useful and works well. Thank you 😇
Thanks bro I will use this as my motivation for my glow up this 2024.
Genuine value. Props to the style of your content
I love you talking about diet, but it would be cool to see some workout routines, how to plan it through the week and make the most of your time maybe some quick stuff you can do at home when you only have half a hour
6:07 😂😂 im dying, many ppl be stressing about this too
Amazing advice, amazing approach! Great video man! Cant wait to try
This is the way.
WHAAAT DA HELLL, you literally had 12k followers when i subscribed, the growth!!! damn man
Love your channel bro. Cold hard facts. Former US Marine here respect to the ROK military 🤘🏼
all the love from Pakistan Wanhee. I love the aesthetic of your video's. Peak authenticity
I'm Pakistani from UK, really good to see here you bhai 👍🏼
This is quite the answer that I'm looking for. I'm an athlete and normally I lose fat, but since I work I don't have a lot of time to workout or do cardio. I really wanna do practice and work out but I can't because of the early wake-up and early to-sleep routine that messed up my training schedule. I'm in shock about my belly fat but since I watched your video I'm going to adjust this in daily life. Because I want to train but I cant and I know to practise hard I don't have the energy because of work. But this is gonna help me slowly.
At least he is consistent, he practices what he teaches. He giving gems based on knowledge he acquired from his journey which is different for everyone. I’m sure some of don’t mind the repeat in some advice, these videos are also introducing new viewers who probably have not seen his content before. At the end of day this man has a life of his own but is using his time to help people who are stuck in their journey. Grab a pen and paper write down things that will sit well with you and get to work.
In my experience, maybe exercising less could work, because you won't be as hungry. I feel like the more I exercise, the more hungry I am during the day, and can binge eat. Also, embracing your hunger is a good idea like you said.
If you want to be skinny with no muscles
This vid is one of the best explained I have seen in years. Totally awesum and totally logical. Thank You so MUCH. Mad John Sydney OZ
I agree with everything here, only 2 months in I'm down 30lbs already from 310, just doing walking every other day mixed with a little bit of jogging, and staying in a deficit, it's all you need
Great advice. For me, eating protein heavy meals means that I feel very full and consequently eat less. That helps a lot. And I don't do cheat meals/ days : it takes about a week after my last bad meal/ snack to lose any thoughts of wanting one. And yes, walking is great - but at a pace that means I could chat in short sentences, but not sing a song. After 3 weeks of daily walking I get to 11km in 90 minutes. Doing that I drop 0.5kg to 0.75kg week in, week out for 8 weeks and then it plateaus. At that stage I add in intervals of jogging to get my heart rate up to train the heart for longevity. Travelling for work is the killer of this routine, and my weight will creep back up due to lack of training intensity. Otherwise, I can maintain 15% all day long. In my 20's I was 10% bf without even trying. But now in my mid-50's, I have to eat healthily and consciously work out. All the best and greetings from Prague. CZ
This is definitely accurate but then again we are all unique in many ways there is no harm in trying this. I've been doing this 6 Secrets to Lower Body Fat (not exactly the same but the idea is there) twice already and It really works for me. I am doing it now for the 3rd time.
Merci Wanhee pour ces précieux conseils 👍
Great video man! I really liked how you reframed hunger into fat loss. I've never heard someone say that before. And I agree on walking 10k steps/day. I did that for a year and lost 40lbs. I had a job in a warehouse last yr which also helped me reach that daily count. Rn, I'm working a remote office job and I avg 6k but I know I need to reach 10k as a non negotiable. I'm not sure on the pushing back breakfast though. I've always heard that breakfast should be the biggest meal of the day, with lunch and dinner being progressively smaller. I also follow Bryan Johnson (Blueprint) and he eats his calories earlier in the day to sleep on an relatively empty stomach. This is to improve sleep quality and de-toxify your body.
Please make more vlogs, cooking volgs and stuff like that
Tracking everything and being aware of your calorie intake for me is the easier step to losing weight. It’s hard to go over your calorie goals if you are constantly aware of how much you ate. Also eating foods that have volume like fruits helps if you still feel hungry.
The last part is the truest of them all, that and liquid calories! I was on a fitness path for the last 3+ yrs. When I first started out I decided to take my time on the weight and fat loss this time. I didn’t need to lose that much weight though, but I needed to lose fat, I took my time and it worked! It did get frustrating with the weight loss because it took almost 3 months to get to my weight goals (and it really wasn’t a lot). The fat loss took even longer! But I was able to maintain it. As a friend of ours took a week or 2 to get to his weight goals and he gained it back quick and more!
I am still on my fitness path, but now hormones are taking over. I have to be on a treatment for 5 yrs and my mid section is not going anywhere, I was losing fat before but now it’s just there. It’s very frustrating. I have to be on an even more caloric deficit to maintain my hard work and I don’t like it. So what about that? Hormone change due to treatment, or being middle age / or both? 🙃
Best
Great advice!
Thx mate - good stuff
Love your progress (and your abs) - your "secrets" are more or less human sense. But most people are irgnoring them :)
Men I love you. Thankyou for this ❤
Number 5 is difficult to combine with work, because it is difficult to focus when you feel hungry
If you get up at 8 a.m. fasting is easy. Try getting up at 5 a.m., like I do, or 6 a.m., like many people do. In that case, lunchtime is not a mere 4-5 hours away but a dreadful 6-7 hours away.
This is so true. I get up at 3:30 for cardio and don't eat lunch until 11:30 and by 1000 I am dying lol
all good points so farr that i can relate with
I'm a software engineer. I try to follow as much of your advice as possible, but I sit for like 8 to 10 hours a day! It'd be great if you could make a video for people who sit a lot and how they can still make progress!
The best method is just strength-training imo, building muscle is the best way - since you fill the "empty" space and lose even more body-fat because muscle burns more fat the more you have.
Everything you said about intermittent fasting is true. I train a lot and I do it every day, hitting the gym is absolutely no problem at all. I've even run half-marathons on an empty stomach easily. And people be like: "OMG how do you manage, I could never train without food in my stomach, bla bla bla". Yes you could. You just don't have it in you to push yourself like that and discover what your body can actually do.
Hard work beats talent when talent doesn’t work hard.
3:47 “my mother at the time” bro how many moms you got???😂😂😂
Thank you!!!
I've got a question for you Wanhee: What is your opinion on the Carnivore Diet. I started it just over a week ago and along with my 10k steps a day I've already lost 8 pounds.
Great video.
When I work so hard, I need big pack of doritos beside me😂
I think my biggest problem right now is energy drinks, I drink 2 big cans a day. Should just make up my mind and quit it tho. It doesnt give me anything, I just love how it tastes
In the past around 7 months (during the current school year cause i moved to boarding school), i've lost around 140ish pounds (209 to 170 as a 5'11 15 yr old) and honestly i attribute diet to the most important thing, ive cut down on carbs (too many calories and it makes me bloated) as well as just started intaking protein (helps with building muscle after working out and i heard someone a while back on some random tiktok say people lose more weight on a calorie def if they eat protein)
I hate eating breakfast; my first meal could really be lunch. BUT if I don't eat anything and take medication on an empty stomach, I can't deal with the nausea :( and I have to take medication in the morning before work; otherwise, my neuro-spicy brain won't kick in until at least 2 PM. Any tips?
2:45 - don't forget alcohol! Even in drinks which have no added calories the alcohol alone has significant calories, not to mention the detrimental effects of alcohol on your body more broadly.
"My mother at the time..." She's not your mother now? haha
This is the weekly content I need to sustain my bodyfatloss transformation. Thanks Wanhee ❤
This is all really sound advice
Wanhee, do you still fluctuate in weight as well or are you dialed in now?
hi. how do you workout and not get migraines after? i get so discouraged whenever i feel motivated because after i workout there's a 90% chance i would get migraines
Does it work the same to not eat dinner instead of not eating breakfast?
hi i tried pushing my first meal to a later time but got gastric issues. so i am not sure how to embrace hunger as i tried tolerating but not helping .... any tips for this ?
Wanhee what’s your height and weight right now? Thanks ..
Outstanding video!
ERR🇺🇸 🇰🇷
I can always do weight training without breakfast, except for the leg day xD
i have a bit of fat and muscle but i want to keep getting bigger should i stick to calorie surplus?
02:45 me listening as i sip on my matcha latte 😭
0:03 thats how i look like hwan but with rounded shoulders, I am Indian with 12.5% Burmese ancestry i have too much fat on my face compared to the rest of my family males despite being at correct weight 70 kg at 5'9. Currently on a journey to reduce fat.
I was lifting weights from 2021 to 2023 December 31 I gained muscle sure but I never lost weight all that cardio all those P.R but I was just a strong fat guy I was down for a bit then last month April I decided nomore breakfast, carbs for lunch n veggies n protein at night one month later I'm 5kgs down first time in years
서울에 거주하시나봐요 ㅋㅋㅋㅋ 잘 봤습니다!!!
didn't you post almost the exact video like a week ago..?
Reframe hunger as "I'm loosing fat".
잘 보고있습니다~!
Can i cycle instead of walking?
I didn't realize how fat colas made people until I visited an Egyptian friend who'd moved to Saudi Arabia. In Egypt, he didn't drink a lot of cola because it was expensive. His diet was good but basic and he was quite active. In Saudi Arabia that changed. He worked sitting down all day and drank colas by the case. The guy literally ballooned. I hardly recognized him, and it was all cola.
You're a cool bloke :). It's harder for Europeans to be as thin as some Asians. It's not so much our diet or lifestyle, we just have different genes. Thin Europeans are very rare. But, tell me what u think? Excellent videos btw, I agree with all the science!
I’m drinking beer right now. Shouldn’t do it if I want to lower fat lol
you have a zinus bed as well?
Excellent
Not eating much keeps you lean and mean and ON IT
guys my problem with 10.000 steps a day is i have rod & screws on my femur so i cant walk for 10k steps without hurting myself. the best i can do is 1500 steps, is that okay?
1500 steps is not that much... if 10k steps is painful, I would try a less painful cardio alternative like cycling machines, elliptical machines ect. These machines are pretty easy to find at local gyms.
You deserve subscrive
What about skinny fat? It seems like it would’ve be the same but slightly different
its very easy for me to lose weight but unfortunately its hard to lose fat, i used to be 180 and now im 139 but im worried that ill always be skinny fat
I ate roughly 1,400 calories today. Im a male 6’1 182 pounds
Fattie
What if you have a lot of loose skin?
Embrace hunger... how does this fit in with us who have gastritis?
You should add a TCA trigger warning because those 6 « secrets » can be bad if you push them too hard
I have been skipping breakfast all my life, i only eat at 1 pm, i never eat sweets because i dont like sugar or sodas, and still… i have a lot of body fat percentage…. Idk why but i just cant get defined no matter what. So keep in mind that genetics does affect your build. You can be skinny and not defined
the best
Honestly I think cortisol (stress) and beer is what made me skinny fat
Small story: was with my daughter at Starbucks and ordered one of these delicious carrot cakes… later the day I checked the calories… 850 calories!!!! 😂 never again!!!
My problem is my Redbull Addiction.
im stupid because I watched this in bed while downing shit tons of candy