How to FINALLY get LEAN in 2024

[@knox4630]

i promise that by the end of 2025 i m gonna achieve my dream physique

[@kkentaii]

🙌🏾

[@beth3471]

Go! Go! Go! 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼👍🏼

[@thatunitedfan7473]

Hope you achieve bro, I’ll join you aswell on the grind 💪💪💪

[@sungers4929]

Have short term goals too!

[@i_am_vadim]

What’s your dream physique?

[@stockton350]

Having a "playlist" of meals and snacks that hit your nutritional/caloric needs is a great way to maintain variety while elimination decision fatigue.

[@arpan9937]

Can you share a few good ones.😅

[@stockton350]

@@arpan9937 Mine are specific to my goals particularly for protein and calories, but they include Breakfast (eggs and toast, high protein cereal and Fairlife skim milk, egg white omelettes with vegetables, and egg/bacon sandwithces) Lunch and dinner (a lean protein with vegetables and a half cup of a starch -- tons of options there like a turkey burger, steak and rice and salad, rice bowl with salmon). For me, snacks should have around 200 calories and over 10g of protein (high protein cereal, a protein bar, a protein shake). That's pretty much my regular lineup. I follow it around 90 percent of the time. Good luck finding your playlists :)

[@stockton350]

@@arpan9937 for example, for breakfast: protein cereal with high protein skim milk, egg whites and a piece of whole wheat toast, a turkey bacon breakfast sandwich, a smoothie with protein powder

[@neelpatel3844]

Seriously, you are brilliant. Just so f’cking smart and wise. The stuff you say hits home and makes total sense. I’ve not heard it communicated as well as you have through your videos.

[@naomis8816]

You are the realest one left on here. I really value your channel it has helped me so much. Your advice are straight to the point and effective not just right now but in long term. Please keep making these videos!

[@justbleu]

I love this guy ideologies Simplicity is key

[@sannieziii]

I have watched a lot of your videos and i just love how easily you explain things and i also love those tips! Im recovering currently from ed and during my binging and fasting, i have gained a lot of fat around my stomach and thighs. Those tips have helped me already and your journey is giving me a lot of motivation. Thank you.

[@wanheekim]

Thank you!

[@Ryan-Horgan]

Paralysis by analysis is a real thing. Good points man

[@arrusherlol9036]

paralysis by analysis *

[@Ryan-Horgan]

@@arrusherlol9036 haha I swear that was a predictive text error

[@iCanBeDaniel]

The way you deliver this information is pleasant to listen to, i just play in the background when im doing day to day activities 😂

[@padmeasmr]

Intermittent fasting has now become a habit and I lost weight during the holidays! Just by skipping breakfast. The consequence is that I now have less appetite between meals, no appetite in the morning and I naturally think "am I really hungry?" before eating. I also managed to say no to too much sweets or cakes etc. and I feel full sooner, thus my meals are smaller and when I really am hungry or want to enjoy a party dinner I eat what I wants with no regrets ❤ it's so good

[@NebraskaaJones]

I wonder why intermittent fasting works, since losing weight is simply burn more calories than you consume. Do you eat less calories because you skip a meal, or is it the same amount of calories you ate but just divided over two meals? And do you work out the same amount?

[@padmeasmr]

@@NebraskaaJones I save up calories ofc at the start of the day (at least 200-400) and as I explained I am less hungry during the rest of the day as well (so less snacking and smaller meals) which means less insuline spikes + after an amount of hours without food you actually start using fat as energy instead of glucose. Since I have hyperinsulinemia and insuline resistance it was always very hard for me not to snack, it makes me hungry all the time. Moreover I am sensitive to gluten and gluten free food has higher glicemic index which is so bad for my metabolic problem. I haven't changed my work outs significantly but I focus more on weights and less on cardio.

[@ShadeCandle]

Not eating close to bedtime isn't about weight loss, it's about sleep quality.

[@2TVGTS]

Finally advice that isn’t “bro science” driven! I understand that bro science and science has its place. Having a better attitude toward eating habits and consistent workouts is just as important. This video is a 10/10 keep up the great work

[@marcalexgrueso7094]

I will use this video as my motivation for my glow up this 2024.

[@RafaelGrigorian]

I developed my own recipe of super healthy protein waffles, and I've been eating them for dinner EVERY SINGLE DAY for the past year or so. And I agree, it's so much easier to NOT think about what you need to make today and instead have something that you really like to eat, even if it's the same thing every day. To whoever is curious I make waffles with sprouted organic oats + sprouted whole wheat flour, pasture raised eggs, extra virgin olive oil+MCT oil , organic cottage cheese+ greek yogurt, unflavored whey isolate + grass fed low fat milk. Sweetened with monk fruit. If I want to incorporate my dessert into my dinner I add 60g of Artisana chocolate hazelnut spread (It is oh-so-good). Together it's about 850 calories (~50g of protein)

[@elijahcarter2435]

Comment for the algorithm! Love your videos Wanhee!

[@Kimeikus]

Started August 1st, 2023 around the time I discovered your channel and I’m 30lbs down now. Even though I know the tips, I keep watching to reinforce the concepts. Thanks for laying it out simple. 💯

[@GuagoFruit]

I've put a big magnetic whiteboard on my fridge with my goals so I see it every day. Offloading at least my weight goal from my internal voice to something I actually see every day has really helped it materialise and keep me on track.

[@abcde1054]

One thing that has worked well for me is to decide today what i eat tomorrow. Also i do a check at the start of the week in my mind how i will train the coming week, gym, powerwalk etc etc.

[@Sareubasa]

동기부여가 많이 되었습니다. 풍부한 설명과 상세한 배경을 설명해주셔서 감사합니다.

[@MikeMasondo1632]

Very informative. Thank you.

[@MatteoMarra3]

Looking LEAN boss man! Keep up the great work :)

[@Aristotle000001]

Excellent work, Wanhee! By the way, while you were talking about your Jiu Jitsu growth process, it occurred to me you could make a video sharing your personal vision and goals in your Jiu Jitsu, and show off some fights of yours and stuff, while also sharing how you apply all your views to advance in your skill. Like how you avoid burning out, focus your time on whatever the fundamental main skills are, measuring where applicable, mindset and etc. I also have other skills that I'm passionate about, and it definitely feels more and more complicated to apply all of these as the context gets more and more specific, but I always have this feeling that I'm 1 step closer to figuring it out, so that's why I'm interested to hear how this plays out with your skills as well.

[@christian8657]

Great advice! If you make the diet process or journey stressful then you will (maybe) get the result you want, except you’ll feel stressed in the end Find a peaceful and easier way to take the journey You could walk 5km but it’s easier and less stress to drive there

[@fherdroid7356]

Editing getting better and better my man

[@spikes20]

Wanhee spits out wisdom like Bruce Lee. When he speaks I listen. 👂

[@joelsupplee]

I subscribed because I am grateful for you sharing your journey and helping others.

[@PaulAllen47]

Amazing video, really helpful and uplifting thank you ❤

[@kbykell]

Thank you so much for so many insights... ❤real value here!

[@obtryce7070]

Thanks for inspiring us.

[@liamduffy5276]

yep...I'm in China...definitely different food options than in my home country (US)

[@kevinvitualla]

hello wanhee, is it good to eat the egg yolk during leaning process or shredding process? or is it best to cut it out and eat only the white?

[@novadhd]

Yoke is best part

[@Monatsuu]

Is it possible to build muscles while cutting down or do i just lose fat and the muscles stays the same?

[@PabloLAlmodovar-lg6sg]

I would love to go into cooking Vlog!

[@TylerNederpelt]

@Wanhee 완희 In your skinny video you said that I can be gaining body weight with 400-500 calories surplus, do I need to increase my intake for calories when going to school? and how much do I increase by? Considering sport classes etc.

[@harshicle]

istg, i'll do it this year

[@Godschildolise]

amazing video

[@Chili.512]

From a bodybuilders perspective. Rule 1 - Be honest with yourself, don't cheat on your meal plan/calorie allotment Rule 2 - Set a higher goal than you think is achievable Rule 3 - Weight training and cardio that is suitable for your fitness level If all else fails, get a proper coach who can do all of the thinking for you

[@jeanalvarez4486]

Nah. As soon as you mention rules, i'll go the other way. Not everyone wants to spray tan. 😅

[@Chili.512]

@@jeanalvarez4486 Or to walk on stage in basically a speedo haha different strokes for different folks

[@Hermaninho]

I am fat atm, and wonder if I follow this minimalist way of training and eating and living, if I'll reach my lean goal within summer holiday

[@RomyIlano]

amazing!

[@fitnytech]

Never say the sky’s the limit when there are footprints on the moon.

[@Realone91]

Real one

[@rajputbhaumik1765]

Is this appy to skinny fat people also? I am skinny fat and my weight is 75 kg and I am doing gym from past 9 months but can't see significant progress. What should i do? Pls, wanhee reply and aslo great video as always

[@gerardofigueroa2724]

Can you make more living in Seoul videos i really enjoyed the vlogs

[@joetheguy115]

Thanks!

[@sungers4929]

Staple meals are so crucial

[@Nomad-wg6dj]

Hello Wanhee. Would like to know about your height. Haven't been here around much, so don't know if you have mentioned anywhere, but finding your videos helpful especially the part where it was something like "as my body fat increases, my eyes become puffy..." - something similar, seemed very relatable(hah). Anyways, thanks for the video. Finding it helpful. 👍

[@reiito8727]

I just want to know one thing, can you build muscle while being in caloric deficit to lose body fat ? Like if my meals are focused on protein and vegies, but i am in a caloric deficit thanks to cardio and calistenics. Can i still build some muscles ?

[@Aristotle000001]

I kind of have the same question too. I haven't leaned down to those aesthetic body fat percentages yet, for one because I kinda feel happy in my new toned body with some of the bulkiness tbh, but also I'm not sure whether keeping the body fat helps muscle building progress in the long term or how exactly it works. Those factors just kinda keep me indecisive about it.

[@reiito8727]

@@Aristotle000001 Hope i'll find an anwser, i'll let you know if i found something meaningful.

[@davecooper1809]

The process you are asking about is called body recomposition. Google is your friend. Actually, I think this fellow talks about it in one of his videos. Turns out building muscles is a signal response to training, not dependent on surplus calories, so you can remain in a deficit. It occurs if you provide enough protein and workout.

[@reiito8727]

@@davecooper1809 Oh yeah heard about it before, my bad. There is so many concept i got lost there. Thanks for helping.

[@treasurestrove170]

In short, you CAN..but it won’t be any major changes, if anything you’ll barely get toned. This is why so many people cut first, and once they’re slim,they start a bulk with a high protein diet. And Cut-bulk-cut is a faster way to gain muscle P.S - do a Lean Bulk

[@loonersx6]

Very insightful

[@ardianmaulanasyaputra214]

3:40 might be came back for this

[@peeeppeee-rv2qg]

Bro I want to believe the calorie in and calorie out but I’ve been eating 1000 cals and less and I’ve been very strict I’m not eating any oils and am doing a lot of protein and low carbs but I’m not loseing any weight I alredy have somewhat visible abs but I have a layer of fat that just will no go away I’ve been doing this died for about 5 mouths somebody please help

[@shubhamvairagade1]

Summary?

[@nobodynowhere21]

Make it easy and enjoyable for yourself. Don't overcomplicate things.

[@HenriKr08_1]

Please make more vlogs

[@jerieslawen5933]

Can’t seem to decide wether to go for a calorie deficit or surplus, I’m 23, I’ve been working out on and off for a long time but lately I’ve been consistent. I look quite skinny but I do have a belly and love handles, I weigh 73kg and I’m 170cm. If anyone can give me any tips I’d appreciate it

[@NebraskaaJones]

I can relate to your uncertainty. I was satisfied with my waist, but my legs felt too thin so I went in a calorie surplus. My legs got bigger, but so did my waist. Now I'm in a calorie deficit and realize all I wanted was to get lean. Eating the same I did but doing more strength training instead of pretty much only cardio would've done the trick. Wish I knew that sooner so I wouldn't extend my body goals by over a year. Maybe you also just want to get leaner/more defined without realizing?

[@jerieslawen5933]

@@NebraskaaJones ywah that’s exactly what I want! So should I try to eat my maintenance calories and do more strength training?

[@holdencornfield472]

How to get lean ❌ how to get intelligent and happy ✅

[@Dan-sw8tg]

Found the fattie lol

[@LiamMendoza-ue3rt]

So I'm intelligent

[@junwen0524]

How to grow out a moustache like yours?

[@togo7022]

babe new wanhee video telling us how fat we are just dropped *click*

[@leestockton9367]

Thermodynamics is not the answer, your body and brain are intelligent and will do everything to protect your life, therefore if you go into a calorie deficit, your body will learn and then reduce your metabolism; what do you do then, cut more calories? Science has proven that the root cause of being overweight is INSULIN RESISTANCE and the ONLY WAY to break this without medication is by eating to your maintenance level (weight in pounds multiplied by thirteen), eating sensibly and through intermittent fasting; THEN you will lose weight, it will be sustainable and it will stay off. Adding resistance training to this will help the process because as you build muscle, more energy is required to maintain it. It's not rocket science people!

[@bien.mp4]

Aren't all your videos basically the same? Time to mix it up, man

[@Quincycle]

Gotta agree

[@Kimeikus]

Yeah, I feel you. But I benefit from the repetition. It’s like a reinforcement of the main ideas.

[@etre_jaclyn]

Repetition is the mother of skill

[@nobodynowhere21]

There's really only so much to say. Maybe worry more about why you've spent so much time here that you've noticed instead of dragging someone else?

[@nobodynowhere21]

@@MartianTane I wasn't rude, I'm sure he does like the content, and nothing I said takes away any of his "rights" or freedoms in any way whatsoever. Project less?

[@Neutrxn1]

first

[@jonaspete]

Famine

[@ProUploader]

second

[@ВанекЗнаменщиков]

да, да, мы поняли, что ты накачался. хватит на каждое превью ставить полу-голого себя

[@charleslanphier8094]

Like a broken record, like all the others.

[@sonnycrockett6527]

First of all put that mask away...To get lean