3 Minimalist Workout Routines I used to transform my body (FREE): wanheekim.com/minimalistworkouts

The same problem I have faced lately where I'd go full out in the gym only to skip the next few weeks because mentally I don't feel super excited. Glad I found this channel which resonates on the same idea as mine that not everyone's life revolves around fitness and Jim. We need something sustainable cause we train for life.

Timestamps: 1:25 1. Progressive Overload 2:17 2. Lift Heavy, Build Strength 3:32 3. Focus on Compound Movements 4:19 4. Prioritize Mental Energy 6:24 5. Less is More 9:18 6. Discipline to Rest 11:25 7. Is Cardio Good For Fat Loss?

Since when I implemented minimalism, lots of aspects of my life changed for the better. Indeed, this concept is not to be applied only on fitness. For instance, I am currently studying a third language, but since the beginning I decided I would have dedicated only around 10 minutes a day. Some people will think that 10 minutes won’t change anything but I’m telling you, 10 minutes every day for 200 consecutive days is a better strategy than 2 hours daily on a non consistent basis. I’m studying Spanish on my phone while I wait the bus and during the bus ride, it’s been 110 days and I already started to communicate with Spanish native speakers. Same with work outs, I work out at home on a consistent basis for no more then 1h 3 times a week, paying attention to an healthy diet as well. I won’t see the biggest fastest results but at least I know that this is sustainable for me on the long run. Let’s not forget that the war is to be won on the long term, sustainability is the key. My life improved drastically since I understood this concepts, thank you for this video.

Minimalism is so so so underrated. Everyone needs to understand that fitness is not the ultimate aim for many people, but is necessary. Most people train like professional bodybuilders and over complicate on their diet and fitness regime. Good video brother. All points covered. Everyone would be glad if you could share your routine and diet stuff. Cheers!!

i like how you actually talked about the mental aspect of the gym rather than focusing only on physical! It's way more important than people realize!

Bruh the more I watch your videos the more I learn about life. I came here for the fitness videos but I'm actually getting more, all these fitness advice you give applies to life. This is your gift and purpose, to inspire and educate people. Thank you so much for sharing your gift to the world.

So true, I also train this way. Most regular people will gain more with training less. Recovery is too difficult to manage ( rest and nutrition ) for most people with a busy life, and if you cannot manage recovery, you will just be stressed and not get stronger/leaner. Focusing on the correct compound movements, the correct rep ranges, and careful progressive overload as you said is key. Its so great to work off of a well planned periodized program over 1-3 months.

This is the most realistic, sustainable, and practical fitness advice that's fit for humans. Thank you so much for this!

Didn't plan on staying so focused listening, excellent video! I'm not as lost as I thought in this new healthy lifestyle I'm trying to have.

Thank you for this video, started training for 3 times a week since November, but thought it was wrong since the norm would be 4+ days. It's hard squeezing time for my workout as I am a working college student with ambitions to pursue. This video resonated with me and I hope I could learn more from your experience.

I’m a woman but seriously what you’re saying is true! I haven’t been at the gym for like a month but I’ve noticed my muscles have been popping out 😂 I was trying to do 5 days a week but I was so stressed. Personally I don’t like doing a routine, I just kind of make it up as a go, I know this isn’t for everyone but I often felt bad when I couldn’t finish my routine. Im not focused on any results now and have found I’m much more motivated rather than having a goal in mind and constantly tracking. But I’m happy when I happen to notice progress ❤ P.S I can’t believe you started making videos only a month ago 😮

Great advice. I myself experienced, that training less can be more if you know what you are doing. Especially the mental part for me was the biggest thing, since I burned myself out day after day for months and did not see any progress. Then I changed it to a lighter and more enjoyable training routine and it works perfect for me now. Its about enjoying what your doing, not pushing through something without enjoyment!

I need this video to reach everyone who is struggling with their fitness journey, because this changed everything I thought I knew about working out. I needed this, thank god this fell into my recommended! 💕💕

its really soothing to listen to someone who is not yelling in the camera abt bodybuilding

I'm so happy that I have come accross this video! This is such a realistic approach to training. I used to workout 6x a week during pandemic but when I started working, I couldn't find the time to do it. Recently I started working out again but just thinking about how long i'll workout is draining me. Hope you make workout vids that's both fit to men and women, your diet lifestyle etc.

This might be lost in comments but this is so helpful to me. I've gotten out of a very negative job that's overwhelmed and beaten down any self-confidence and healthy mindset over the last year. I never know where to start when it comes to exercise, or what to eat, and I stress out so much because I can't choose a program. I'm so burnt out and I'm going to take everything slow, but after watching this I'm going to try to remember myself again. Thank you for this video and your knowledge ♡

I’ve been training at home since 2 years ago, like 2020 during the covid. I use the training day/rest day method that you said in the video, and I started to see my body grow, my friends and people around me say that im getting bigger and I reach my max weight ever. Im very proud of the proccess im doing while I enjoy the other things in life. There aren’t the fastest results but I have that habit , I hope, forever. Thanks for this video

As an Italian guy and theatre performer I totally agree with your mental idea and metaphore about food. We need essential things and principles. Everyday we are overloaded and this makes stress for our brain and our body, so for our life. There's a time to work, to focus and do the best we can do, but we need time to recover and relax too. Less is More!! Thank you Wanhee, GRAZIE !

Knowing how many reps I do every time is the thing that keeps my motivation high, I just push myself "One more, just one more rep" I get it, it feels good, I'm proud of myself and just wait for the next workout 🙏

Mate, this is very useful and grounded explanation for getting the ball rolling on working out and being healthy human being. Love the content, looking forward for more!

The section on compound lifts is fundamentally wrong. They’re both harder to accumulate volume on and progressively overload, as small muscles tire before larger ones. This is why bodybuilding makes so much use of isolation movements - they’re much easier to get specific muscle groups, especially the big ones (chest, quads, lats, etc), enough stimulus to maximize muscle growth. Most modern BB routines mix compound and isolation movements for this reason, even doing isolation movements first to pretax the muscle.

Man thank you so much for this. Right before Covid I was running at peak minimal training efficiency, perfectly in tune with my body, aesthetic af, and hadn't missed a workout in years. Then quarantine happened and it destroyed my mental state and I was out of the gym for a long time. I've tried several times to get back into it, but my old approach has been physically and mentally draining when starting from scratch rather than already trained, I give up every time. I've tried looking up other minimalist training and all I find are people who think "one exercise = minimalism" or "pitiful volume = minimalism". That's not true effective minimalist training, I can tell this is. The PDF is clear and organized and the routines are fundamentally sound and scalable. I really feel like I can just follow this guide and work back to where I was 3 years ago, and that's exactly what I'm gonna do.

This resonates with me. You are just confirming to me, that the change that I did lately is one to stick with. I observed exactly the same reality. As a natty, I keep on injuring myself doing too much in the gym and burning myself out mentally. Going from 3 days FBW of 12-15 sets per muscle group, to Upper Lower of 10-12 sets per muscle group (Lower day the next day right after Upper day) and finally settling on 3 day FB-Deadlift-FB with 10 sets a week per muscle group (sometimes I don't do Deadlift day) depending on how I feel. Then I eliminated Barbell Squats and only do Bulgarian Squats like you do. Finally I only do Deadlifts on it's own day on Middle Day, if I have a good week. Also our Central Nervous System needs 24-48h to recover and our muscles even up to 72h, if they are pushed to failure. So I stop 1-2 reps away from failure nowadays and do most of my lifts between 6 to 10 range with Reverse Pyramid Scheme. Reverse Pyramid Scheme is a good auto regulation of how you feel and you can progress in both ways of adding KGs for first set orr Rep Ranges for later sets. I came to understand that most YT is riddled with people who are on gear and have to look good for the things they sell. For natties, definitely less is more. I have the biggest growth, feel best with max of 10 sets per muscle group a week, 2 lift days a week, maks 3 if they have at least 2 days break for the same muscle group. From more I cannot recover, I get injured and burned out. I overdid it when I was younger, totally, when I was 18-21 I could do 3-4 days a week, 15-20 sets total a week and I was burned out, just sheer willpower. Gains were awesome for the first month, but after that only injuries after 3-4 months and back to square one. Finally totally agreed. First of all it's about getting your diet on point, then comes lifting and only then cardio, in terms of fat lose and aesthetics. I am on a Low Carb diet as an Intervention Diet (for a couple months) and after getting to my desired results I will be going back to the Mediterranean Diet. Then you get massively hungry from cardio, squats and deadlifts and they are not functional. Instead do Split Squats, Lunges for legs and, Rows or Pull ups for the back. Personally I added cardio for it's functionality to my regimee, at least 1 day a week, if feeling good 2 days. Interchangeably shadow boxing and running\cycling as to not stress my body too much with cortisol.

I am 48 and try to do 30 mins walks at least 4-5 times a week in the evening sun. It is nice to enjoy and take in nature at the same time. It’s the time where I just focus on myself and be quiet, at the same time get some fitness. I don’t like cardio 😅 and still loves some sweet treats sometimes. I am just coming back to some resistance training. Your videos are inspiring.

Life really hit me hard this past year and I've probably gained over 40lbs but I've decided to get fit again. I miss being able to move freely, I miss have body control and miss just feeling capable. I decided to take a minimalist approach to eating. I decided to give up sugar from anything that isn't a fruit, I said no more soda, just water and milk occasionally. I will no longer just be sedentary and I've decided to do body weight exercise 3 days a week always making sure to do at least one extra rep then the last day.. I plan on having my bicycle fixed by the end of the week.. and to hit the heavy bag ten minutes a day 6 days a week. I was unaware of the benefits of just walking so I'll totally add that to my daily schedule. I don't plan on purposely getting into a calorie deficit but I do intend on being more mindful of my body and not waiting till I'm stuffed to the max before I decide I've eaten enough. Meditation seems to be helping me be more able to listen to my body. I plan to cut back on the butter also... all things considered I feel like this is a great opportunity and adventure for myself. I'm a firm believer in creating your own purpose and life goals I've decided one of my life goals is to be able to always be able to the best of my ability to be playground ready, to be able to move freely and be capable and useful physically. This is just my affiliation! Bless up yall?

Tracking your work outs is vital. You do your notes like me man, ALWAYS put how you feel/could improve next time helps you zero in, especially if its relating to mind muscle connection/accessorie muscles taking over etc. Just came accross your videos, nice to see some common sense here on youtube, the actual gym industry (PT's) is full of people who have no idea how to implement training or diet programs.

BRO i am so glad i found you, i have the same skinny fat body you had and i wanna become lean. I run 5kms everyday, 2 hours in the gym 5 days a week and little results are coming, plus my hunger has gone up and i skip some days too. M gonna follow your advice and m excited for your upcoming uploads. And please create a guide on all exercises we should do on all three training days.

Thanks for reiterating Mental Energy... this one we sometimes oversee or forget, but the will power, soul and spirit part is what drives our physical aspect. God bless brotha.🙌🙌🙌🤜🤛

This is amazing. So glad I got this video in my recommendation. It would be wonderful if you can share 4-5 exercises you perform each day in the gym.

This video was so freaking helpful and I’m so happy that this aligned a lot with the things that I was already working towards! Also, I’m just starting out in jiu-jitsu and it’s made me prioritize wanting to build, not only a stronger body, but, a healthier body, and lifestyle in general. You’re amazinggg!! Great video

I resonate with those points so much. I often see those old-school bodybuilders spending 3 hours to train their triceps from every angle the world has to offer, whereas I mostly do compound lifts and exercises that involve my core. I don't really like the idea of completely isolating really small muscles as our bodies are made as one system that should work together. But I do train to failure and do lots of sets on my hip thrusts and squats because I build up to my max weight. And I often don't take enough rest because I also fall into the trap of grind and discipline over recovery and rest🥺

The bit in the intro that starts with “we’re not all fitness influencers..” love that

Best health advice I’ve ever heard. This is exactly what I do. I also eat one a day. I’m saving this video to reference for all my friends when they ask me “How did you get in shape?” I’ll just send them this. Thanks man! Will look at your other vids. Have a great night!

Fantastic advice and he’s living proof look at him. It’s sustainable which is the key 😊

3 strength days! Enough for me!! Im mentally drained due through out the day so working out 5 or 6 days doesnt workout for me. Even if i push myself, it’ll cause injury. Hence i dont force at all. And 3 heavy lifting days are enough for me to regain my energy! ❤🎉

Hey man. Found your channel recently. I am astounded with how much your philosophy for working out aligns with how I have been shifting my mindset in all aspects of my life. I used to be athletic but similar to you, my social life and love of food sent me to the chubby zone. Worse yet, my mentality of always going all out and pushing my body and mental to it's limits each day caused me to burnout and I suffered a pretty big back injury. It was devastating, not being able to move my body the way I know it could. It took a years but I am starting to get back into shape and your minimalist workouts, your 80/20 approach, your philosophy of being consistent rather than intensive really resonates with me. All that is to say, thanks man for making these videos. I hope to say thank you to you in real life one day! Maybe by then I will have achieved my strong aesthetic body as well! Haha

This is real talk, I can't wait to see your training program been long awaiting for some structure to work out and follow and this minimal way sounds amazing!

This channel has got me hooked. Just resonates with the dilemma I'm going through as a legal student to really get my fitness consistently. Thank you and thank god for showing your channel.

Hey man, I just wanted to drop by and sau that it’s very rare on this platform to come across people who share their wisdom simply for the sake of the viewer. I’m thankful to the KZfaq algorithm for recommending your video to me. You are awesome and cannot wait to learn more from you. I’m at the stage where you once were and I’m excited to continue this journey and achieve those results. Thanks again for everything.

I've been training on and off for a year or so. I got so confused with all the stuff on the Internet. Do this do that to the point I stopped ✋️..Mate, I found you and just focused on your videos, and Mario ( forgot his last name) ..I'm down to 15% body fat,feel great,the Mrs is impressed and I don't feel burnt out ..So thank you 😊 ..This is great advice as I'm 50 and I'm not causing my self any injuries and getting plenty of rest

Great video I actually just started my simple workout. I felt like I was t going anywhere but it’s about patience, what sucks is I got into a small car accident 😢and been out for a month now I have to start all over 🥺I just started with walking, and tomorrow I’ll hit the gym. This video is really motivating

Glad that I found you, I think becoming mentally aware of your mental energy levels and really utilizing rest days to recover your mental energy is important. Something you don't really think about consciously

This was really motivating. Simple but effective advice for changing your lifestyle

Finally a fresh point of view on body and mind "evolution" :) . I have been following the same principles since two years ago and I got more results than in my 3 previous years where I thought killing myself multiple days a week would transform my body... Result: Injuries, overtraining, burn out. Thanks for your work here I really appreciate it and I am very interested in it!

I loved listening to your story and how you want to guide us. Really appreciated. please share us your plan in a whole week workout. Thanks a lot!!

Every time I watch this video my mental mana restores to 100

I’ve been counting calories and walking 10 miles a day for 3 months and lost 24 pounds but I still have a big gut while skinny every where else.😅 I just started lifting yesterday so hopefully I can get more off! I really appreciate your videos man!!

this is the realistic advice from the internet. thanks for this!

Great video! However, I find cardio great for fat loss. People shouldn't shy away from it if they like it. It's all about managing energy. My main choice of cardio is running and most of my runs are EASY! For those who are new to running, look into Zone 2 or MAF training. Running helps me restore my mental energy and because most of my run are easy, I can easily sustain them for longer. Hence I burn fat and don't feel exhausted afterwards. Don't even have food cravings after running even though I usually run on empty stomach. Strength training AND cardio FTW!

Man, I've heard so many health and fitness gurus over the years. Like really, most of the most famous ones in the world, I've listened to for at least a couple of hours. Your content is so much better, great job!!

I've been training for over thirty years, and much of what you say falls into the category of "I wish I knew that when I was younger!". When I was your age I was all about getting bigger and stronger. This only led to excessive body fat and joint pain. Looking back, I realize that carrying 30kg of excess muscle and fat everywhere was just plain uncomfortable. I now finally understand that getting lean is more important than just getting strong. When you get lean you feel and look much better, even if you're physically not as strong. Even the reduction in strength isn't a problem, since it means less stress on your joints when you train and you still have plenty of strength for everyday functionality.

this is by far one of the sickest vids on YT for transformation, thanks so much brother! 💪🏻

This is the type of structure I need. Thanks for sharing this routine. ❤

Great vid ! I only train 3 times a week, with no cardio and am shredded AF all year round (7-8% bodyfat).

The best advice about working out that I have come across on KZfaq.

Great video man ! I actually workout twice a week nowadays & have noticed fantastic results both physically & mentally. With more rest days I feel more excited about my next workout and more motivated ! Less is more is definitely the truth when it comes to improving physical fitness

Watched dozens of body builder, lots of motivation talks, this is the best guy gave me mental power and knowledge. Keep up the good work mate, you are very helpful. Salutes from Turkey🙏

Great stuff here. So grateful to come across your channel. Look forward to more!

As a new mum, my mental focus (in regards to working out) is split between a) I want to be with my son as much as I can, therefore efficient and quick sessions are the most logical, and b) I want to get (and stay) strong to keep up with my growing boy as he (very quickly) outgrows my strength and energy levels. It makes the most sense to me. This video helps a lot. Thank you.

looking forward to your workout guides. i'm completely out of shape and want a routine where i can feel the progress w/o getting burnt out mentally.

Dude, just to let you guys know. Wanhee is one person who has the biggest heart out of all utuber, respect and whish you the best my guy ❤

Love this! Recently started going gym and I relate to this so much,I would love to see what exercise routine you perform on the three days,I would like to try the same.

Very good advice, as an orthopaedic surgeon I would definitely recommend 3 days a week minimalist training, with some walking thrown in twice are thrice a week for low impact cardio

The cardio part is getting me, I've been doing elliptical for over a year now along with some resistance training and its been severely draining me. I don't have much places to walk cuz my neighborhood isn't safe and I'm a homebody. I average about 1k steps a day, I'd have to walk around my house a lot to get 10k.

i think another massively relevant but overlooked thing we should start to incoorporate into working out/staying fit are exercises/habits that don't exclusively focus on aethestics or organ health, but joint & muscle health (flexibility) as well.

seeing this I dont know how david goggins is still going at it 😆

great content!!! please make a video on foods to eat with this minimalist workout

I still can not get over your transformation!!! SO FRICKING INSPIRING! You looked like .... well....let's not go there.....and now you look like an F'ing MODEL!! JUST JAW DROPPING stunning!! I like that you are not big, but aesthetically PERFECTION!! WOW! I review your videos just before I go work out and I feel really excited to go!!! BEST.....👍🌟👏😁

How tall are you?

This ideas helps other people especially me, that minimalism is actually good not just for splitting workouts and putting less effort compared to "some" gym people who overly exert too much efforts. But also minimalism provide an idea on how you really managed your time and also gives freedom to actively enhance other aspects of our life.

Not that relevant but how tall are u? 😅

Keep up, u gonna get a lot of subs. Such valuable info!!

Consistenty is key, happy for you man.

Great .. video. It’s very refreshing to see some one talking about losing weight from average to good. Most channels either about bulking, losing weight from over weight or temporary shredding for a show. Your’s (‘to use your words ) are “sustainable” and not likely to have hate or love relationship with gyms. Amazing .. Keep it up..

Great Video! I love your minimalism mindset that less is more! I totally agree. The only thing I wonder is why your background is not minimalistic 😄 keep up the great work man!

that's so true about the sport!!! I play football and i crave so much food even until a day after i played

Thank you. No words can describe how I felt after watching this video. Lots of gold nuggets.

Bro, your channel is so under rated man! Literally binged all your shorts and videos. Keep grinding brother!

The best INFO by far! I am a pro Stuntman and I LOVE this!!! More Please!

This is a really well-formatted video 👍🏾 I found it on my recommended and was compelled by the thumbnail and title. Keep up the great work

Mind awoken here... Subscribed after 1.5 videos. Best advice here...

Man I'm so glad that I found your channel...as a student I really struggle to balance study, commute and exercising..I always skip workout, eat shit and just study and study for a competitive exam that's coming up...will start incorporating workout in my life again...also keep my workout sessions minimal so that its sustainable and I become consistent. I used to think regarding anything in life to either go all in or don't do it all, that led to my burnout phases be it study or working out..But you taught me that minimalism (less input/efforts , max outcome) and consistency is the key...Thankyou a lot for changing my mindset.💜

Very wise my Jarhead buddy I’m really amazed on your knowledge of exercise and nutrition, you nailed it!

I already lost a ton through dieting alone and have now hit a plateau (I'm a 5'10, 34 yo Male) i went from 270lbs (122.5Kg) down to 214lbs(97kg) in about 8 months. thanks for these tips, I'll incorporate them and hopefully will manage to beat that plateau! (goal is 180lbs/82kg)

good thumbnail! gave me "american pyscho" vibes. i don't know if it was intentional or not, but i like it a lot. i confess that's what made me watch the video. good content.

Wow! Witnessing the birth of a great health related channel! Good luck and have fun on your journey! 😃

See what works for you, I just bulked up a lot when doing only weights (appetite increased a heap) and looked shit. Started cardio and lost a heap of weight and look way better. Now doing over 50% cardio. Cardio I do is 45mins on the cross trainer

Great video Wanhee

This is so concise, sensible and 100% right. Keep this up - it‘s so helpful.

I'm performing 3days/week and a linear progression of two ✌️ exercises (lat machine and dumbbells press bench 30°). I find it sustainable.

I dig your style man. Following

So many lovely nuggets of information. One piece of advice I would add is having fun in the gym.. I love doing rows.. they are a great fun and amazing for power building. Find that one thing that you enjoy having fun in the gym with and bake it into your workouts

Walking for the win baby!

thank you. this really helped me. i'm an avid personal growth person, and i can already see how these principles can be applied on the psychological/emotional/mental level too. bless.

to me the most important part of minimalist training is to figure out how to keep it exciting. i know that i can get about as good results but using tools and machines are interesting, so keeping things like a log or routine variety to keep interest help a lot.

this is one of the best training guides i have seen in a while! I started walking 10.000 plus steps each day the past week and so far it's way more enjoyable then Jogging. Jogging always makes me really upset for some reason hahah! You gained a new subscriber bro!

Great video, I was doing exactly that, overtraining, and I finally reached that stage of complete burnout, and my eating habits got bad and my training declined which has been a struggle to bounce back from. I am glad I found this video, because I always felt guilty from taking rest days. I will slowly get back into training now!

commenting for the algo. thanks for what you do and providing some very useful information in the most digestible way possible.

there is a lot of aesthetic, inspitation and vibe in this video. thank you 🖤