Wonhee gold tips : 1. Don't rush it 2. Strength training 3. Eat high protein foods 4. Drink a lot of water 5. Track everything 6. Walk 10k steps 7. Minimise decision fatigue 8. Meditate everyday 9. Don't go into self-hating 10. Stay consistent

Tracking is a total game changer, measuring weight, protein, calories and gym weights totally transformed my body even starting at age 32 😊🚶‍♂️ Walking is the most underrated exercise for for!

"Double your strength training" That line got me well motivated :)

This man offers a good mix of common sense tips and experienced counsel on nutrition, training and recovery. His overarching philosophy is simple, but elegantly framed. Consistency of small choices , over time , has big impacts physiologically and psychologically. He speaks truth. I hope this channel continues to reach its intended audience and his viewership grows exponentially. Keep on keeping on!

how you get it: everyday gym, only cheat day once in 2 weeks and 15k+ steps a day nothing more edit: never rush it, do these for a whole YEAR.

Dude thank you so much for the quality content. Your knowledge combined with your presentation style is always such a vibe, hopefully we'll all get to that 10% this summer, or next summer! Keeping it real as always haha, that's what it's all about

man, the way you articulated the final 10th steps was so helpful and encouraging. Thank you

Out of the thousand aof KZfaq videos of watched about losing weight. This one is by far the BEST and most representative of My Journey :) thank you

Wanhee, wow, I'm speechless. You nailed it. I watch a lot of health and fitness-related videos. I'm not sure I need to watch any more. You provide a clear and doable recipe for getting and keeping your bodyfat low, while also growing and maintaining muscle. So inspired by you!

Solid advice from this /\ young man. As an ancient lifter i can confirm that ''crash dieting'' has NOT worked for anyone I know - they always bounce back to a flabbier place than they started at. Whatever you do, make it part of your life rather than ''going on a diet'', like brushing your teeth every morning. Drink plenty water, keep your diet clean, avoid alcohol, eat a little less and walk a little more. Combined with weight training ( concentrate on good form, not huge loads) you should be able to make a noticable change every month, all year round. Better and more fun than trying to starve for one month - then relapsing.

Amazing video - I feel like each time I’ve tried to go on a cut, I’d learn one or two of these things but still failed to keep consistent in the end. I wish I could show this to my past self as I finished high school to have saved five or more years of trying to figure it all out myself; these were all very useful, very real habits and lessons to learn!

Love this channel. Started my fitness journey a month ago and there's so much bullsh*t and quackery on YT. Straight to the point and presenting the facts quickly and concisely. Your videos have been instrumental for me in staying motivated and organised, tracking calorie ins and outs and avoiding overthinking with staple meals was a game changer for me. Big love from Leicester

Thank you Wanhee. I've realized how much calorie's I've been eating for a month, I can see the results and the impacts. You've helped me so much through my journey. Much love.

Wanhee is BIG reason why I dropped 15kg in 7 months. Literally, mastering moderation and keeping a solid calisthenics workout will do it for you

This is the best cutting video I’ve seen so far. It’s basically the same tips as every other video but the delivery is smooth snd encouraging

Ur energy is so powerful its amazing its very rare to meet someone that actully knows what they r on abt and what the subject is actully based, and i can confidently say that i actully learnt something then js wasting my time watching other guys begging for views and attention so thank you Wanhee.

Hi Wanhee, thanks for being an amazing KZfaqr. Keep doing what you do! Every time I get fatigued/anxious from overthinking, your channel immediately comes to mind. I've been subbed for awhile, and your videos never fail to keep me engaged because you explain past surface level (ex. you didn't just say to avoid carbs, you broke it down and elaborated it was glucose which I believe most people outside of STEM don't know). Your videos are very comforting and inspiring, and I'm just very grateful that content like yours exist. It makes me feel better, so thank you.

you sir are a gentlemen and a kind soul, i am doing this for about 3 months now and it's the best thing ever, after years of trying to get in shape and always bouncin back now i lose it, slow but steady...i only came with these conclusion after years with trial and error, listen to this man please, trully quality info right there for overweight people..many fitness gurus bullshit alot so this is gold..cut the carbs eat lots of protein and strenght exercise

Damn, probably the best video I seen on this topic, complete clarity 👌🏾

Thanks a lot Wanhee. This is the real information everyone who wants to change needs. I'm tracking my weight for 3 years now, and all the people who've asked me, how they can do it, I always say: start tracking it. Even if you don't want or can change things right now, tracking is the most important, because once you start doing it, your awareness rises and changes will follow. About my journey: At 102kg in 2021 I started tracking weight in May, I added a morning routine, including yoga and meditation and starting the day with a glass of water, even if I didn't like it. I consistently lost weight until I hit my goal in 12/2021 (80kg). Small steps, small improvements were helping. Accepting to fail, or being slowed down, was a massive help, to maintain motivation. Since 2022 I was tracking weight and body fat, didn't rush. In 9/2023 I started with calisthenics Since January 2024, I am tracking weight, body fat, meals and training, plus the walks. I will start counting calories at 04/2024, to drop below 15% body fat. I'm still struggling with #6, #7 and especially #9 from your list. Hope you have a nice day 🙏

Aside from the great advice, Wanhee your videos are a masterclass in great pacing, content and delivery! Just brilliant

this guy is doing so much good for everyone listening bc he focuses on mental aspect of it , well done i wish more young guys saw this over other fitnes influencers that are setting them up for self hate and failiure

This was by far the BEST video that makes the most sense to me for getting to my goal, thank you ❤️

Appreciating the advise given, your delivery style, and keeping it real. Thank you, Sensei 🙏

Walking and cutting sugary drinks is literally a cheatcode for weightloss. You can easily go from a surplus to a deficit with almost no affort which can be really nice to get started. Just make sure to track your intake and you will be setup for success.

Awesome video Wanhee. Your voice is so relaxing, you should do podcasts! I reduced my body fat by making the following tweaks to my diet: switching from high-carb protein powder to low-carb, reducing the amount of hummus I ate ( I love hummus), eating fewer rice cakes, cutting out bread, eating more protein and vegetables. Thanks again for your brilliant explanations and tips, Wanhee.

I must commend this individual for providing a remarkable blend of practical wisdom and expert guidance when it comes to nutrition, training, and recovery. Their overarching philosophy, though simple, is beautifully articulated. They emphasize the profound influence that consistency in making small choices can have on our physical and mental well-being. The authenticity of their words resonates deeply. It is my earnest wish that this channel continues to effectively reach its intended audience and experiences exponential growth in viewership. Let us wholeheartedly encourage and support their continued endeavors!

Very consistent with Greg O'Gallagher's methods for getting lean. Of all the tips, the one that has helped me the most is the meal consistency/standardization. In my log book I worked out three lunches and three dinners. The macros and cals are locked in. I do my meal prep each week and select from those options. During the week, it's zero thought required. It's just locked in. This shit works my friends.

This might sound strange, but I feel the need to express my gratitude towards your videos by saying: if I could have a father, I would choose you. To be honest, people who go into this journey quickly realize that there's so much more than loosing weight. It was never about that, truly, rather than loosing all the things that were weightening you down in general, making you always loose. It's learning how to properly love yourself, by providing the things you need to you, not as a duty, but as a pleasure; because you finally get to understand you are worth of it. A couple of minutes ago, I was experiencing anxiety deep inside me, and this video brought me back to the present, just in time. You are an amazing, nurturing and kind soul. Thank you so much. I'll start implementing the tips in a more serious way, especially, meditating and being grateful.❤

Thank you my man, now I know what to do.

Great vid once again. Your videos and the program has helped me so much with my fitness. Can‘t thank you enough

Important thing to note, if you’re happy at 10% and you’re feeling the best you’ve ever felt, you can maintain it. But most people can’t. A healthy body fat can be maintained at somewhere around 15% you don’t have to go to 10% if you feel like shit at that level. Be happy and feel good!

I've been tracking my stuff and losing weight for 2 years now and lost almost 40kg, then recently gained 20kg, but what i wanted to say that this video is probably the best one on this topic i've ever seen, just well put together and healthy advices. good stuff

I stumbled randomly onto your channel and I am so glad I did. A lot of people tend to miss the small (INCREMENTAL) steps. They are so focused on achieving the results that they tend to rush things. Ex. If it takes 2 months to achieve a certain fitness level, they think they can achieve it in a month by doubling the exercises. Rather, the right mentality would be to patiently and consistently progress towards the goal. TL;DR: Thank you so much for producing such wonderful content, I really wish more people discover it :)

I don't know if this counts as drinking water, but I love tea and I drink gallons of it. Usualy I have two - three simplified "gongfu" sessions per day. I use 250ml gaiwan, ca. 4g of leaves (usualy green in spring-summer and red autumn-winter), I don't count infusions, I drink until 1.3l kettle is empty. I start in morning and finish before lunch, then I start again around 1PM and finish between 4-5PM and if I'm in mood, I start third session between 18:00 and 19:30. Plus I drink water during workouts. I do it this way around 5 years in the row. It's great because I love the taste and because of the aftertaste I have in my mouth all the time, I don't want to eat candies etc. It refreshes my mind, I'm well hydrated. I can do two huge meals a day (even omad is easy) diet without any hunger.

Reduced quantity of movements, but higher frequency of workout days have been huge for me, so basically PPL. Also another point on eating more protein is also eating more foods with fiber and keep in mind about foods high in satiety ( fiber protein helps here ) The other big game changer was compromising with Sugar and Soda with low cal / low added sugar ice cream, and Zero Sugar sodas. Also swapped out my creamer with zero sugar creamer. Make sure the foods you're eating most of the time are AT LEAST 1 gram of protein per 10 calories in the food. I know I shouldnt be drinking diet or zero sugar at all, but its just what works for me you dont have to do exactly that.

Always here to listen your advices since the beginning Keep going Wanhee !

thank you, this is full of great advice, especially the part about managing stress, I put on 20kg and stopped training for almost 10 years because of depression, only just started training again a month ago, am seeing nice results, but the biggest motivator for me is that my wife wants to leave me, I'll be sad to lose my kids, but not sad to lose her, I started getting fit again because the motivation to attract a new partner and start again and actually be happy in my life was actually a possibility now, my angry neglectful wife was the reason for my depression.

Best video on this I've seen great work man. I completely agree with all of your points. It's really not as complicated as people like to pretend it is, just a matter of maintaining consistent good habits grounded in your commitment to achieve your goal. I think the most essential point you make as far as establishing this consistency is never backsliding into self-hate after a mistake.

this is the best video about leaning down I've ever watched, and your voice is so calming i could listen to you all day. Thank you so much for these tips!

thank you, these are hella realistic compared to the other videos out there that only talk about just diet and gym. thank you.

As someone who has been struggling with weight all my life(bouncing up and down) at some point being 110 kg, now down to 88, I just wanna say that through my own journey of figuring out how to lose weight consistently, by trial and error I have arrived at pretty much the same conclusions as Wanhee here. Therefore to the overweight people out there, don't be put off by the 10% BF title, you can absolutely use these tips for weightloss! Good Luck!

Useful tip: When it comes to water, take into account that around 30% of your water intake should be through food. Eat a lot of fresh food that contain a lot of water (fruits and vegetables)

I appreciate you. Thank you for making these videos. Have a sweet July!

Full of wisdom, common sense, and good advice. I can confirm from my own experience that this video gets is right!

Pretty solid advice, though I would say Meditation was optional. Reduce stress, of course, but whatever works for you...works for you (Music & Gaming does it for me). Given this a Like, Wanhee.

would love a video about calories' tracking, thank you so much for all the knowledge you're spreading on socials, you've changed my training approach and my life in general, grazie mille amico❤

Thank you for this helpful video! One of the best Ive seen in a while. I like how your not promoting shakes and supplements but talking about real foods and making it simple to understand :)

stay consistent day in day out, dont be too hard on yourself. each day apply more and more, you will get there!

Another key thing to note about stress is that it affects hormones, leading to problems with your body eliminating fat, poorer sleep, and a multitude of other problems that can make the journey harder.

Thank you for the content. I needed to hear the part about being mindful and appreciating the journey. Please get into boxing, it will change your life!

I think for me personally doing cardio works really well. Sometimes I struggle to eat healthy consistently and give in to cravings but whenever I’ve done cardio eating healthier foods satisfies me much more, so while I do get those hunger cravings it’s usually for something better than I might’ve chosen to eat without the cardio

I love the way you talk, so relaxing buddie

Very practical advice unlike those by so many others on KZfaq asking you to give up your life and sacrifice everything else for physical gains.

I work overnights, and recently I've been starting to set a 50 minute timer and every 50 minutes doing laps in the Barracks I work in (it's a military school, basically a boarding school for boys eith behavioral problems. There are no links to the military. The military part comes from how our program is run.) I sit at my laptop to work on my side projects (trying ti get a game dev studio up this year) and doing X ammount of laps every 50 minutes. I start my watch with a 100 calorie goal. Walk 2 laps to warmup, jog till I reach 100, them walk 3 laps to cool down. I'm hoping to drop from 24% body fat to

The final 5-8% body fat is eluding me. I know it’s diet for me. I’m eating better. Eating less. But I’ve reached a plateau being so close to goals and getting to the next level is so hard (yeah I’m not tracking consistently and I know it will take me to the next level).

point number 2!!!! everyone need to hear this

I agree on everything, I've actually started doing all of this for the past 2 months. I'm doing allright I think but I'm going to take your advice on the bigger water bottle to drink more and be more effective. Thanks a lot !

Thank you, sensei! Such a powerful video and as someone who studied a lot of biochemistry, this video is gold. Thank you for being very inspiring. Love this so much!

As a licensed nutritionist, hearing someone mention the thermic effect of food has made me subscribe to this channel. I can tell that there's science involved here. Keep it up!

The first vid of yours I see and I simply loved it. Thanks a lot for all your messages!

You present the content in a nice relatable way. Amazing golden tips ! Very helpful.

You are so smart and well articulate, easily understand and well explained.

Awesome informative video! The only thing I don’t do is count calories. I find it to take up so much time and it’s a nuisance especially how busy I am with work and such. Now I just eat healthy (at times eat what I want) and stop eating til I’m content or specifically at a level 5/6 on a hunger scale. I think the hunger scale isn’t really looked at a lot because we can eat healthy but even eating eating healthy, we can still gain more weight. With the hunger scale, we know when to stop eating and you can physically feel if you are overeating by touching your stomach.

Nice video! You can't outrun your diet. That's the lesson learned from studies on the Hadza tribe of Tanzania. In addition to a high protein and low carb diet, I would add some nuance that one should strive for mainly a plant based, high fiber, whole food diet w/ avoidance of all ultraprocessed foods (see NOVA system classification of foods) and incorporation of anti-inflammatory foods and avoidance of inflammatory foods. Animal proteins are inflammatory, but reasonable to ingest in moderation. Recall that Atkins had a cardiac arrest likely due to coronary disease, although he denied this while alive.

incredible video!

The walking part is so true. I myself hike rather then walk but it only takes up an hour total of my day and you don’t feel truly exhausted compared to playing a sport like let’s say soccer for 30 minutes.

I have been on the carnivore diet for the last 2 months and have lost 6% fat, coming from around 20% body fat. The nice part is also that I don't restrict my calories at all. It's so effective and also has a wide variety of metabolic and psychological benefits. Can recommend it to everyone

Great video and wise tips I totally agree with. Thanks! "A thousand-mile journey starts with a single step" (Laozi)

Thanks man! Appreciate the way how you communicate and what you share! Fave!

Just want to say thank you for making this content, really helpful and strong mindset, will keep on following this account, please keep sharing.

Brother your content is just amazing its so real.... loving it!

This is amazing, I've been doing some of these things over just trail and error. I havent dont a lick of cardio, and I've lost about 10lb through a high protein diet mainly. High protein is everything, I also usually have 3x carb dishes because I am Mexican so I make sure to eat different dishes within my culture that focuses on protein. Edit: It WAS 15 pounds and its about 12 atm, but i gained a little back because I didnt drink much water that week! Its totally doable with a little bit of discipline. I by no means have amazing discipline but I wake up every morning, have about 40 grams of protein, go to the gym, and then I come back, shower, and eat more protein xD. Im NEVER HUNGRY.

Another thing which i think can make your weight loss journey more is eating whole foods. By limiting yourself to only natural foods that are more satieting and calorie dense, its easier to make better food choices. Of course you can reward yourself oncs in a while, but by obly allowing healthy foods in your kitchen, eating healthier is easier when you dont have a bag of savory chips in your cabinet 10 feet away

Im 13.4% and im happy with it😊

one of your best videos brother, truly, need that tracking video asappppp. stay working look great too!!

Love the new set-up. Looks stylish. Great video as always btw.

This is so good. I recently lost weight just by doing this (mostly by accident actually lol). But this was incredibly educational for me.

Thank you! I've always struggled with this but will try your tips for the next 12 months.

Amazing video!

Bro was a menace for posting this guide on may when its already too late 💀🙏

This video was extremely informative, ı was expecting general advice like do cardio etc You gained a sub.

I Watch your videos and rewatched and rewatched again your all video, your teaching it just simple and easy that you can maintain it in your life

This was so correct and motivating! Amazing content

This is beautiful, thank you so much 💕

Thank you Wanhee ❤

Your new mic sounds great, Wanhee! 👍 🎙️ 💕

Ok, here’s the thing about tracking since you emphasized it heavily, for me personally I don’t own a scale, and everything I cook I have no idea how many calories are in it. I’m just listening to my body and staying consistent in the gym. I’m 3 months in and I see the shape forming between my traps, chest and back.

Its January boys...Lets get this bread.

Chickens soup in a pressure cooker is legit amazing for cutting. So quick as easy and tasty as well. I’ve lost 11kg in 2 months, most of that was just from walking and having oats for breakfast and soup for lunch.

The more water you drink the more you start to notice how much water you actually need. Which makes it actually a pretty easy habit to change imo. Keeping a big bottle by my desk at all times changed my habits totally because i ended up taking small sips very often instead of trying to get a big glass down every now and then.

the mental advice are really great thank you

Hiking > Walking, but both are great.

These tips are absolutely spot on

I run not because I want to lose weight, but because I enjoy the feeling of athletisim I get from it. Any weightloss I've had from running is jsut a bonus. But yes I agree, If your goal is to lose weight you don't need to do cardio, but I'd still recommend it because it feels great.

I am very impressed , so many videos I have watched but this philosophy is great , THANKS 🙏 for the content

another one that I think is quite good, it seems stupid but associating the hunger with loosing fat, not thinking I need some food thinking that it is your body loosing fat

Good video. I'll try my best. Always thought of carbs as energy, but yes, you're right I do crave more carbs after eating them

Wanhee, I really appreciate your videos. I work as a psychotherapist and your videos are so intuitive, raw and uplifting. I’m also seeing progress myself, best wishes to you.

Jedi shit, thanks Wanhee. Great channel, total respect for the commitment to sustainable principles here.