How I FINALLY Got Six Pack Abs - Training And Diet Explained

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@WanheeUnfiltered
@lifeofwanhee

[@Ecc210]

I strongly urge you to continue producing low production content, as your conversational style is incredibly valuable and provides a significant benefit to your audience. Your chats are immensely helpful, and I believe that by continuing to deliver this type of content, you will continue to make a positive impact on those who listen to you specifically beginners. So please, keep doing what you're doing, as your audience truly appreciates it.

[@BodaciousBodie]

Completely agree pretty much subscribed for the humble fitness content and the chats

[@TaleOfTwoIdiots]

Totally agree. This video was great, kind like just hanging out talking.

[@Cardboardcar918]

This sounds like it’s supposed to offensive 😂😂 “ please keep on creating low production content 😂”

[@phil_waseaten5476]

agreed. its like a friend giving u advice n it's so inviting

[@ManlyHK1]

I don’t think it’s low production value/ most KOL videos are the same - 15 mins of one person chatting in one scene! Besides, this guy is really attractive (his body, sexy stubble and voice) so I enjoy just watching him!

[@brae1085]

time stamps 0:26 1) “your abs are made in the kitchen” 1:13 2) most common mistake 2:17 3) the primary function of your core 2:49 4) the ab burn(out) routine 3:14 5) what about machines? 3:33 6) seated vs standing 4:46 7) what about ab exercises? 5:29 8) why hanging leg raises? 6:04 9) the secret ab booster 7:13 10) don’t do abs till you feel drained 10:00 mukbang

[@robertlaloggia5346]

Love it. Wanhee has so much wisdom, he's easy to understand, and he's so easy to listen to. It's like you're just chatting with a super-smart, but totally humble and laid-back friend. Keep it real and keep it raw, Wanhee!

[@raswin8058]

this is the most relatable, realistic fitness content ive ever come across!! keep going bro!!

[@alaskanlocal907]

Thank you for all your advice. You videos keep me motivated and assure me I’m doing the right thing. Consistency is my biggest challenge.

[@yaayy123]

I appreciate your zen approach to fitness and maintaining a healthy lifestyle, there are a lot of gym bros and hype and pumps that just burns me out, so i really appreciate you man

[@fortunemichael5097]

Man you’re such an inspiration, imagine the amount of people you’re helping right now just by being you and showing us your journey and making fitness so accessible so thank you, also do more lowkey videos like this !! P.S for anyone wanted to start their fitness journey do it ! I was 85kg 2 yrs ago and now I’m 67,kg getting new PRs everytime and above all having a healthy relationship with how I look regardless, so go and get it kings !

[@ssing7113]

We’ll for correction not many. Few people change. He’s doing it for the two guys who are actually gonna take action. Not trying to be an ass… it’s just getting a six pack is an uphill battle. Not many will take the actions to do it

[@zahrach]

And queens? Lol

[@wr8015]

@@zahrach There's always that one person lmao

[@zahrach]

@@wr8015 what one person ?

[@raswin8058]

i love this type of presentation, feels totally like healthy friendly convo!

[@shelby1681]

Incorporating new things into life that lead to health and fitness long term is always interesting to hear about and see how other people are doing it in their own lives. I think that's the thing about these unedited "just chatting" sort of vlogs you've been including at the end of your videos and why we love them. A second channel based on you and your personality rather than a specific topic would be good! 💜

[@duderubber]

Truly appreciate your video & content. Feel so comfortable watching you chat and sharing your experiences and insights. You are my inspiration :) Thank you Wanhee

[@jlukeg]

You've given me such great motivation. Over the course of my life I have lost 180lbs, so I understand weightloss very well. I have maintained between 195lbs and 215lbs (at 6'3"), but getting my body fat down and maintaining muscle mass has been such a big challenge for me. Your videos have reassured me that I'm on the right path! It's time for patience at this point, trying not to rush the process. Anyway thank you for sharing! Chapters 0:00-0:24 Intro 0:25-0:1:11 Your abs are made in life and gym 1:12-2:15 Most common Mistakes 2:16-2:45 The Primary Function of Your Core 2:46-3:13 The ab Burn(out) Routine 3:14-3:31 What about Machines 3:32-4:44 Seated vs. Standing 4:45-5:27 What about ab exercises? 5:28-6:03 Why hanging leg raises? 6:04-7:12 The Secret Ab booster 7:13-9:40 Don't do abs till you feel drained 9:42-9:59 My Coaching Program 10:00-11:42 What I'm eating 11:43-13:59 The reason it's a good idea to eat the same thing 14:00-14:53 How many calories this salad has 14:54-15:15 When to overshoot and undershoot 15:16-16:02 Different things you can eat 16:03-16:15 How much I weigh 16:16-17:18 My goals 17:19-17:56The Mindset to a sustainable diet 17:57-20:03 Outro

[@nuhuhassan4090]

Thanks! 👍👍👍

[@pain.497]

Jeez talk about taking notes 💀

[@stevenanderson5811]

Brother 180 lbs well done man

[@iampicasso1811]

Great video! Love the conversational style. You are doing something authentic and unique… mixing common sense and down to earth strategies and techniques. I’ve been getting leaner and have already been doing some of the things that you’re teaching. Intermittent fasting, quality protein (sardines!) building shoulders, etc… but you’re conversational style really helps the information stick in your brain. Keep up the good work! Thank you!

[@vanceroday]

this channel and Owen Blair are my go to! love the chilled style of them

[@cloudfighter6455]

Your current videos are amazing, it has helped me in a big way, especially my mindset. Look forward to your second channel. Many thanks, much appreciated. Regards

[@Daniel-vu4qu]

This guy is honestly the best fitness channel on KZbin. No bs roid ridden dude claiming he is natty, and not trying to shill a course. Just straight facts and info. Good job bro.

[@adilrahman786]

Brilliant video! Thanks for this can’t wait to see minimalist ab workout

[@johnstyron6543]

Just chatting and giving us your input is just fine for me. That gives us a chance to get some real insight on a lifestyle that is effective. Thanks my friend.

[@michaelnorman9441]

Man this is such good advice. I love how you mention that most people don’t have time to workout like these fitness influencers so you really need to be organized and mentally well to be consistent over many months and not burn yourself out

[@disciplinenotregret]

I really enjoy these low production low edit videos. Looking forward to the new channel.

[@em4227]

This guy is very informative and says so much truth about ab working out and the abs are such an important part if you have a six pack that shows that you know what you're doing and the rest just follows in

[@samueljanssen6656]

Love this style of video is very calming

[@hershilparekh8654]

Literally the best content. This low production stuff but just your knowledge and the way you outline it is so helpful.

[@MRindependentTHINK]

Paid sponsored comment detected

[@hershilparekh8654]

What lol

[@cleverdino9194]

I am doing good but it isn’t showing much and i don’t really know how to lose my love handles. Never surrender KINGS👑

[@Rover-gg8jj]

Caloric deficit

[@cleverdino9194]

@@Rover-gg8jj Thank you 🙏

[@worldpeace2688]

Discipline, calorie deficit, mass building.

[@happykorie4827]

Also check out SkiMaskDuets (KZbin name) His Ultimate guide to fat loss video. I think its really informative

[@srconrad]

Just keep at it! You'll get there. Hopefully, me too. I've been at it for a year. Down 30 pounds from where I started a year ago. Down 50 pounds from my worst. Getting close. Was starting to get discouraged but then started seeing some results. I'm taking a little break right now and just eating at maintenance. Then continue with the calorie deficit. It's just a matter of time. And never stop working out.

[@thegoldenthread-greatstori6795]

Great videos man thanks and congrats on all the success. I do have to slightly diverge from you on the isolation and abs point. I've been quite trained with the compound lifts at certain points in my life and subscribed to the idea that this was all i needed for abs, yet I would find that my abs were much less conditioned than expected with the basic bodyweight movements when i tried them, and they also saw a lot more pop when I started hitting them directly with progression like Any other muscle group. I think the compounds probably train the transverse abdominal and the more structural core muscled well, but the little individual units of the front ab walls main job is ultimately to generate that forward bend movement (meaning they actually have a relatively limited role in a mechanical sense) and that this is probs the best way to hit them. Just thoughts!

[@matster3940]

Really helpful and great advice!

[@julianoismail116]

Keep uploading bro we need you daily ❤️💯

[@jasonrolph6694]

Thank you Wanhee! I discovered your channel about a month ago and it's been super helpful with realigning my exercises with my fitness goals. Thank you for being so real in your delivery. 🙏🏻Just a quick question as a person with quadriplegic cerebral palsy, you talk about doing BIG Compound Movements as a key strategy. I have been focusing on isolated movements for my obliques so far. Do you have any tips for targeting big compound movements for people who are wheelchair bound. Appreciate it brother.

[@michaelscarn4402]

I don’t usually comment on videos, but I feel compelled to have you acknowledge that your advice is resonating very heavily with me. I have been indulging in fitness content ( I am a big believer in people over watching this content because it makes you get a dopamine spike watching it thinking your improving JUST by watching it) but your advice is different. I would categorize myself (27 year old male) as someone who has become OBSESSED with fitness, contrary to what you say in this video. However I am feeling very proud of myself and have gone from 205lb 5’9’ to 167lb. I still need to get to HONESTLY 145-155lb to get shredded but i will not give up like i have in my past. Thank you so much for your content brother, I hope your channel pops the fuck off but you always stay true to yourself

[@Steezy_Edits]

Bro I’m on the same journey. 5’9 174. My goal is 150, I think that would be a nice sweet spot for us.

[@a-terrible-fate532]

5'9 here as well and im at about 147.8 lbs right now and decently lean id say about 16 percent bf at this weight, But my plan is to get to about 142-143 lbs before upping my calories to 350 above maintenance so it will be about 2750, calories to start of with in my bulking phase. By using a n online bf calculator that uses my age, weight, height , neck size, and waist size to estimate mty bf . I know its not perfectly accurate but its good enough for me, to decided when its time to stop cutting. with a waist line of about 31 it says my bf should be somewhere between 12% and 15 % bf and if i grind my waist line ( measurement around belly button) down to about 30.5 inches and my weight would likely be in the low 140's I would be around 11-12 percent bf according to the calculator. I think getting down to 30-30.5 is what I will shoot for. It will take me roughly 6 more weeks to get there but that means i get to start ramping my calories up in june to my bulk calories. I think a bf of about 12-13 % before bulking for 3 months is a pretty achievable thing.

[@nathanesteban8567]

Yes that would be amazing to have videos like that and would you mind also having a video about fasting thank you. you never fail to keep me motivated

[@patrickwallace8242]

This is truth! I always wondered why people who even do calisthenics always have defined abs. It's the compound movements requiring the abs to always be involved in someway. Such a good video.

[@FOREVERKXS]

Great content, I am learning a lot. I’m just now beginning my journey. 😊

[@fuzooli]

Thank you for sharing insight on meals!

[@ChrisThul487]

Valuable, meaningful advice. Than you man

[@craigrooney5459]

Clear, concise info.

[@bungalogic]

Bro… this is great stuff!!! Thank you. 🙏🏼

[@lincolnbeckett8791]

Please make that second channel. Your vibe is so magnetic.

[@TDZone70]

This is one of the best videos about getting a six pack that I have watched!!

[@Nanticoke]

Hi wanhee. I’m a 55yr old korean woman. Watching u eat Korean food is very comforting and encouraging. Just started eating healthy n exercise but I cut out Korean food bc I’m afraid to eat rice. But watching ur other video about calorie has given me some hope that I can eat Korean food again. Learning every day thru YT. I lost about 20-25 lb in about 2 months. Intermittent fasting has helped a lot. Just came across your channel today and binge watching. And I find it extremely helpful. Sharing your failures and successes. Sharing what u eat. And you sharing your life with us is super relatable!! I am starting to weight lift. But don’t have much knowledge. However ur content today has given me much courage and information. Going to take ur advice and try it. Thank u. ❤

[@gemssolution717]

I appreciate this. I like this kind of video even though it's low on production but it's high on giving some valuable stuff ❤

[@gemssolution717]

Please bear with me, my English is still improving.

[@sa_555]

Heard a very long time ago, sincerity sells. It rang true and just goes to show, your low production content is more insightful and helpful than many of the click bait fitness material available on KZbin.

[@miluna94]

Very useful and informative video. I'm curious to know your approach to cardio or even how many steps per day you recommend

[@liamvanramshorst774]

Love it man thank you

[@mouaadjaaidi5011]

The thing with olive oil is that even though its high in calories, olive oil has been proven to increase testosterone. If you have high testosterone you will burn more calories.

[@mohamadamirkhairanasir7160]

i just lost around 2kg for the first month of my weight loss journey. right now im fasting for ramadan. ive learnt a lot from watching u thank you so much

[@OrangeJungle]

This guy is freaking real😭😭😭😭thank you bro first channel that’s not a meat head

[@serenading_m.a.r.s]

For me being smart about my work out is a problem, what exercises do I do? What exercises do I do twice a week? Some food that my mom makes is not very friendly when it comes to counting calories, so how do I keep up with that? Some youtubers require you to bulk up when you want to loose the skinny fat body type and look aesthetic, while others recommend both cutting and bulking first as viable options. The amount of possibilities and variety of exercises combined with trying to remain consistent, deciding what work out to do and when to rest is all that I find confusing. Getting abs is something I find rather difficult to achieve especially when you are a student. Watching your videos, I hope I reach my dream physique some day.

[@glamour6448]

I recently found your channel and binged watched your videos. They were so helpful and your such an inspiration! 😊 I’m starting my journey today and wanted to leave this comment by as a reminder for myself. Age: 26 Weight: 130 pounds/ 58 kilos Height: 5.5/ 167 cm Goal: 112 pounds/ 50 kilos Wish me luck 🥰

[@mouaadjaaidi5011]

Everyone has their goals yeah. But I think your goal of being 50 kg at 167cm is not a healthy one... You should aim to have a nice athletic body and curvy. No one likes the anorexic look. What I mean is that you shouldnt aim to be a certain amount of kilos, you should aim at having a nice looking body and feeling good.

[@lilsleep4998]

My expection is that if you go to the gym reguraly, you can gain muscle, while losing fat , resulting in staying the same weight but looking healthy, strong , and ready to take on the world. I would change the goal to '' achieve my best potential body'' rather than being unhealthily low weight. I don't know your circumstance but this advice is only if you have normal condition/genes

[@evelic]

Great content. Inspiring.

[@ILLAmusick]

yes on the content 💪🏾

[@Aristotle000001]

I really enjoy your videos and listening to your views on self-improvement without revolving around dedicating your life to the aspect you're improving. However, I don't think it's necessary to put vlog type content on another channel, since your channel is kind of new there's still room to upload different kinds of content, but idk, you're the one that sees the statistics so maybe there's something I don't know, but that's just my thoughts. Keep up the good work!

[@iampicasso1811]

You don’t need a second channel. I like the way you’re doing it now.

[@riskysway2542]

The best video you could make, is what exercises we should do for push-pull-legs, for each day individually.

[@AllanGildea]

What a teacher!

[@jasonlagman9993]

I agree that abs should'nt be isolated in workout as a sore ab can deprive you from performing most workouts you normally too. One thing I just want to point out with standing compound exercise. That is definitely for intermediate lifters as it has a very high risk of injury especially for teens who underestimate the intensity difference between sitting and standing up.

[@jeanalvarez4486]

I appreciate the average joe type of content coz thats what most of the viewers are. I feel more at home man. Thankyou

[@jasonrivera2633]

Compound movements help with core stabilization but if you want your abs to pop out, has to be less fat percentage combined with progressive overload on the abdominal muscles..

[@donnyplayz4090]

How do you do progressive overload on your abs? Do you have to use a machine or something?

[@joemama7134]

@@donnyplayz4090 you can add some isolated abs exercises. I personally add hanging leg raise and cable crunch, which allow me to add weight and progressively overload my abs. (You can also increase reps, technique, add tempo,…)

[@jasonrivera2633]

@@donnyplayz4090 i use machine.. or dumbels… for the lower I have a way with cables to progressively overload it or hold dumbels with leg raise

[@jasonrivera2633]

@@joemama7134 right on… actually minimalist coach I know Does Not even require extensive progressive ex since its being hit anyways with the compound exercises. So I just usually focus on maybe 1 each for upper and lower to focus on the progressive overload then calorie deficit tracking

[@joemama7134]

@@jasonrivera2633 totally agree. I only do 2 abs exercises, one for upper and one for lower abs. The rest is just compound movements and getting lean 👍

[@RevvingInPeace]

Dude I did’t see “come questo” coming 😂 I’m actually watching this video while eating kebab ‘cause I’m moving and my house is a mess, but totally inspiring me (now I feel guilty for the kebab). Thanks for the effort and the inspiration you’re spreading, keep it coming 💪🏼

[@ivango9113]

Thank you for your content. I'm a fan.

[@supervitallica]

I like the lunch talk, keep it up

[@bosanceros0172]

More of these kinds of videos please

[@christopherblade5984]

This content is awesome bro.

[@marvinwadlow1949]

Amazing Advice

[@mab5710]

When I first started working out, ABS were the primary muscle group that I wanted. It wasn't long though before I stopped caring about ABS and I've never done any direct exercises to target ABS since. I'm much more interested in maintaining a flat stomach than ABS. What ABS I do have are there from compound lifts (which can be dangerous if you dont use a belt cuz of hernias) and mainly from diet/being lean. Bodybuilding all the other major muscle groups of the body is hard enough, I don't worry about ABS or calves.

[@SomTaylor]

2nd Channel sounds awesome

[@strongminds7029]

Great vid, thanks

[@reverendrolandthemotivatio8094]

Don’t forget the Serratus anterior!! It’s the muscle kind of under ur arms that look like ur “ribs” that adds to ur mid section physique as well

[@pain.497]

I know its odd but I had a can of tuna the other day and experimented with adding barbecue to it with mayo and seasonings like garlic, onion, pepper, and salt. It surprisingly was pretty good and treated it like a pork barbecue sandwich.

[@mattsmopar854]

Thank you for this video.

[@BlowUpTheOutsideWorld]

I love compound movements because they're challenging.

[@AndrewLinArchives]

I know this is an old video now, but I do love these longer, low production videos. it's great having your videos on as I'm getting the day started, etc. Did you ever start a second channel with more videos like this? Thanks!

[@wanheekim]

yes! check out @wanheeunfiltered rants and topics, and more to come. :)

[@user-wt3vj6pe7k]

You’re Excellent❣️THANKS❣️

[@martintozer1946]

Very helpful and real thanks

[@humvnerr0r844]

loved that mukbang chat at the end!

[@marcosvivanco2433]

Love the low production words. Do more !!!

[@yannick5]

Ure like a good friend. Keep going. And thanks

[@tonyo1788]

Nice. Very informative

[@nromanov2150]

Bro it make sense its real and Raw keep doing it

[@wilburmcbride8096]

I need to get back into shape. I haven't seen my abs since my early twenties. I hope to get my shape back!

[@louiet2679]

Been watching ur videos, trying to get leaner, started int fast in nov 20:4 and just do 500 push ups a day with no days off, went from 225 to 199 shreaded

[@youspolin4223]

I really enjoy all your vdos

[@curiousgee5513]

I love this guy. I want him to be my gym buddy!!

[@Louie.Nguyen]

Machines and seated workouts not engaging the abs was my biggest takeaway from this video! Thanks for the tip!

[@scottstevenson6093]

Can you do a detailed video of a few of your go to meals that you make regularly with calorie counts etc thanks

[@gladiator2003]

Subscriber #182 to the second channel - looking forward to the content!

[@hollowhoward8879]

Thank you

[@ParagonKnight]

Came for abs, got a life lesson about mental decision and finite energy 🙏

[@lckcyy]

the eating n chatting mukbang thingy is reli interesting n helpful in a fun way, maybe make it into a podcast would be great too!!

[@lavatr8322]

Im an Ectomorph, just starting out and got a gym membership I can't do pushups/pullups ..... i can do knee pushups. My main goal is to be fit and strong and havea strong core like the calistenics guys.... pls suggest the kind of workout I should have

[@worldpeace2688]

Thanks bro. Follower from BKK. Im now 72.7 from 95. Im aiming 70. I agree 100% to what u said as i saw the changes from me. I think our meta is similar.

[@worldpeace2688]

70 before massing

[@MaxTyrer]

Great advice but another case of aesthetic abs is David laid not very built (his abs) but he’s so lean they just look phenomenal so really depends how built you want your mid section when you are shredded enough

[@yungfatherfigure9737]

Keep making content like this please

[@fangiodownunder]

Can you make a video on how to stay in shape on holidays??

[@jmtokx]

How do freeweight alternatives like dumbbell press compare to exercises like bench press when it comes to activating and building your core?

[@tudorandreicristian9555]

With the training and eating i do exactly as u sayd. I got over the hunger and the diziness, but i Take the deficit too far like 1300 out of the necessary 1900 kcals. Its not a problem cuz i have some meat soup and fruits. But its getting a bit annyoig to eat soup 3 times a day. Your egg salad i got ti Say its Genius ima switch 1 meal with that and i will combine it with turkey meat and pasta some sort of bolognese variation. Nice video very informative.

[@julienforletta7896]

Hey brother I’m new to your content . Great stuff I’m a big fan . Can I ask your height and weight here ? You seem like you have a really similar physique to me but you’re final form lol. I’m 5”8 about 155 and trying to lean out a little more

[@joey-rr4xe]

love this content, 3 months late but def make more of these

[@a-terrible-fate532]

I do some ab stuff about 8-10 sets half of which are weighted crunches with a 40 lb weight behind my head , and the other half of which is hanging knee raise to failure and that's it for any direct ab work. I don't need any of the 15 minute separate ab workouts, don't have the time or energy for such things. MY lifting/ bodyweight routine is more important anyways.

[@Silentsamurai87]

I'm having low carb brown pasta and bolognaise whilst you were eating your salad. I didn't see that coming lol. Please show more diet food

[@Ciskuss]

Can someone make a list of the best compound exercises for all the body?

[@simonphetoane907]

Can I use dumbbells instead of barbell for compound lifts?