How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

[@maryjanewesterlund9958]

Two things you said now that hit home for me: - the real, deep reason why people don’t track food intake (cannot hide from the numbers.) - the deep mindset changes (I am changed - not just how other people see me but how I see myself.) I’ve had friends tell me, “you’ve changed; you’re not yourself.” Yes, I am myself… a better, more self-contained self. I’m not where I will be but getting there.

[@MC-ml3cn]

" the real, deep reason why people don’t track food intake (cannot hide from the numbers.) " No, it's just a shit tonne of effort. Edit: I would know, I am down 20lb in 4 months

[@MC-ml3cn]

@@nikolastankovic3981 hell yea brother! I agree with you. After a couple months I can make educated guesses. That and I have the same meal and a proetien shake everyday so the calories that I count are minimal. Hope your journey goes well!

[@stevethea5250]

""I’ve had friends tell me, “you’ve changed; you’re not yourself.” Yes, I am myself… a better, more self-contained self. I’m not where I will be but getting there."" TIS HIT ME

[@Melvin420x12]

That first thing is so true about the clothes fitting better. Even just a pair of pants suddenly look better on me. As a lifelong fatty clothes felt more like a fat cover than a looks enhancement. Now that I've lost a lot of fat clothes actually enhance my looks. Even socks, like it's so weird. Though every single thing you said here is so incredibly true. Unbelievable how valuable

[@jshxlot]

That's why I love watching and listening to his contents it is so realistic and refreshing

[@SilverMystes1]

Do not downplay cardio. It is still extremely important for your fitness. It is true that high intensity is ultimately not effective for weight loss, so you just don't have to do it - go for a walk, bike ride, go on a hike - or any cardiovascular activity that you can sustain for a longer time frame. These are extremely valuable especially if you are morbidly obese. 150 mins a week, is all you need. Improving your cardiovascular strength will get you a long way in your fitness journey.

[@SilverMystes1]

Btw, I was 260 pounds short guy and was morbidly obese. Walking for 8k-10k steps everyday helped me so much and now I'm down to 200 pounds! Now that I'm more lightweight, I'm starting to have new goals especially in the aesthetic department. So have to be a lot leaner - will start incorporating weightlifting now.

[@alexauga]

@@SilverMystes1 100% agree cardio is important, I personally believe avoiding high intensity cardio can benefit certain individuals though, particularly if you're carrying a lot of additional weight I would prefer to walk 10k steps than put your body and joints under a lot of pressure trying to run and then lacking the recovery to consistently train every day or get the most optimal weight lifting session in (unscientific opinion)

[@markprocheska7302]

He never said dont do cardio. He said dont rely on it for weight loss. And he is right.

[@SilverMystes1]

@@markprocheska7302 not entirely true especially if you are morbidly obese. If you are 300 pounds or something, you can most definitely rely more on cardio than weightlifting. Still, if you are on a healthy weight and wanna lose the belly fat then sure he's right. However, it's very dangerous to just say "don't rely on cardio" and not elaborate on it. These kind of videos are the reason why people like us continue to be set up for disappointment because we will just think not to do cardio entirely.

[@Demiurge66]

You don’t even need 150min per week 10 min a day of moderate cardio + intense weight training will do the trick. on rest days if you prefer to be active on rest days 20min of cardio. That’s it.

[@shockfire521]

This video really made me sit back and kinda opened my eyes. I’ve been so clouded by depression and anxiety that I just haven’t been able to find the energy or willpower to make a change. Listening to to talk here and in your other videos… yeah you and your channel are gonna be a big part of my journey going forward. 255lbs rn. Let’s see where I end up 😆

[@benito8596]

You Got This Bro💯💪

[@eggstravagent3801]

i BELIEVE IN U MY FRIEND U GOT THIS, U ARE STRONG, U ARE CAPABLE OF *MORE* THEN WHAT YOU THINK YOU ARE CAPABLE OF.

[@spicybanana1308]

I've been into body recomposition for some time now. I was 203lbs when I started, now I am 175 lbs. I've lost around 40lbs of fat and gained about 14 pounds of muscle mass. Just stick with it and it'll become your lifestyle pretty soon. You got this, king.

[@WickCandle12780]

You’ll do great mate, sending good vibes!

[@biglewlc12]

How many calories per day did you eat?

[@_l.w.a.]

Your logic is undeniable. Loving your channel! Thank you.

[@necro3617]

Thanks man, I keep seeing videos that are so similar. This video encourages me to continue working out. I've been going at it for 2 weeks now. I'll definitely go look at your videos for more help on my workouts.

[@aquabotstudios4444]

update?

[@bairfreedom]

Strength is going up! Lost 20 lbs. in a month. went from benching 100 to 145, Still going up progressively. Going up in strength in all other workouts as well. It's working!

[@selfsacrafice]

Great video as always. Your approach to weightloss is very refreshing. As someone who has struggled with my weight since my teens, mindset and accountability are important but many struggle deeply with this. I'll be 40 in 3 months at first it was a number I was obsessed with but I think that's starting to change. It's more than the number on the scale. I wanna feel differently about myself and really work on my mindset. Thanks again for your content.

[@sophieb1829]

Same here, I'll be 40 in March, I've never not been overweight and tried so many times to stick to this or that weight loss program without long term success. I know it really comes down to my own mindset, which is the most frustrating part to me: why can't I do this? why do I always end up failing? Anyway, best of luck on your own journey!

[@selfsacrafice]

@@sophieb1829 thank you! I wish you success too!

[@jshxlot]

you guys can do this! I believe in you :))

[@bwanuabraham9276]

Started doing bodyweight exercises 4 times a week since November last year when I came across ur fat to lean video and it feels great doing it. Looking forward to more videos from you

[@jon700]

Mate, thank you for the content! It’s a realistic approach to fitness and diet! Way better than most of what we find on KZbin! My focus is to stay lean, healthy, and have an aesthetic body so your tips are helping me a lot!

[@furyberserk]

That's a lie. Everyone I see on KZbin give realistic takes on these subjects.

[@jshxlot]

I've been working out for 2 weeks now, and I've lost 4 kg out of my 79kg. So my current weight is 75kg, going with this pacing of mine combining cardio + weight training and caloric deficit. My goal is to lose weight up to 65kg in two months. Then build more muscle at my 65kg :D Good luck to me, your videos help me wanhee! Keep on uploading!

[@theanderking3727]

Update? How did if go? Thats my current goal

[@dean8147]

Powerful closing points. Its good to hear someone speak it out loud once in a while. Cheers mate.

[@pineapi1505]

I love the realistic aspect of these videos. I think for most, just saying what everyone is thinking makes them feel less isolated. Great video 👏🏻

[@koxonutboy]

I feel happy learning about the possibility of living a minimalist training lifestyle to live a balanced life. That’s what I have always wanted and I want to start that change and feel more confident in myself.

[@StevenClarkeRealEstate]

Dude you’re the first person I ever heard talk about the emotional change needed for this transformation to stick. I lost 40 something pounds over the pandemic kept it off for 2 years, then gained half back and never once took the time to think about myself as a new person. I’m back on track now and am adding in daily mediation to remind myself I am a new person and eliminating some of those old belief systems.

[@chadraddish8435]

Less than 5 mins in and this was already a wake up call for me. Thank you so much.

[@srconrad]

Spot on. Obviously you know after having made the transformation yourself. I’m on the journey now and have made great progress. One thing I’ll add is setting some time goals once you’ve made a decent amount of progress. I started working out and eating out at a calorie deficit diligently in April of 2022. Lost 22 pounds and got to what I thought when I started would be a decent goal. Once I got there, I saw I could probably lose at least another 10 pounds. Doing that now with a 12 week goal after having done the math with my current calorie deficit while I continue to work out.

[@pranmasteam9432]

Thanks a lot Wanhee, it is the first video of yours that I have seen, the ink line really hit a chord with me, wishing you a lot success

[@beingscouted]

Man, you are out here changing lives. I’m so happy to see how quickly your channel has grown. Your principles and transformation ignited something in me that has actually gotten me to get serious about my training & eating after YEARS of being on and off with both. I lost a good amount of weight two years ago and have been sitting at 158-165 as a 6’1” guy and finally was able to unlock why my physique has never made it to the shredded ideal I desire thanks to your videos. I grew up with a diet obsessed mom in the 90s who was always restricting her diet in some way, and while it hurts to admit, it affected me in many ways. I always thought the key to getting the physique I wanted was losing more weight. But as I got down to lower weights, I was still disappointed since I didn’t have the muscles that I wanted. I’ve finally admitted to myself that I’m skinny fat and that my training approach needs to change. But then gaining muscle was challenging because it required me to eat more and watch the scale go up. Thanks to your content I’ve been eating more consistently for four weeks now and am working on my own recomp in a way that will actually stick, since I’m only in the gym three or four times a week and don’t waste time doing all the other bullshit I used to do. I’m really excited to see how things change from here. THANK YOU WANHEE.

[@njames69]

Not only is everything in this video super valuable but I love the sound of his voice. Anyways some tips for anyone interested in body recomp although please note 2 things; 1) I am not a licensed or official trainer, I am a child who is somehow legally an adult. And 2) most of this is mental based which is well over 50% of the battle. 1. Combine lifting the heavy metallic circles (weights) with stretches aimed at achieving muscle tension (you’ll be amazed at the marginal yet consistent improvements this provides.) 2. Bootleg intermittent fasting: Simply do not consume any food for the first 6 hours after you wake up, breakfast is mostly a lie so ignore it. 3. Boosted energy: Don’t consume caffeine for the first 2 hours of the day (look into adenosine, it’s the chemical that causes the tried feeling and morning grogginess, caffeine block it but after caffeine wears off that chemical grogginess comes back and it can affect your fitness and energy production) 4. Mindset is not something you simply just choose, you build it slowly. Just believe in yourself, notice how you think and doubt your own negative thoughts (negative ones specifically) 5. Don’t overdo it, yes there are benefits for training till muscle failure and in almost all cases it is completely essential but that’s not my point, the point is not to “strike while the iron of motivation is hot” but rather to progress in a way that is comfortable and manageable for you because well think, you want it to be consistent for the long term. (This can mean not training to failure until you’re ready for that) 6. Never feel bad about your body or your progress compared to someone else, in essence “don’t compare yourself to others”. Everyone starts and ends at different points, some people never end. Focus on yourself which brings me to the next and final tip. 7. Self focus, realistically we have plenty of time in our days, even with a busy work life we have plenty of extra time we just mismanage it and perceive it in a wrong way. Make time for yourself in the day and take the time to focus internally, you’ll learn a lot about yourself and it may even bleed positivity into your training. That’s all, best of luck everyone. ------------------ If you don’t agree with anything I said, well that’s fine it shouldn’t matter to you anyways. If my advice is a crock of shit then please inform and explain to me how so I can improve in the future. If you did gain anything out of this then all I ask in return is that you be kind to the next person who seems like they need it.

[@user-cz6zc9jc8m]

This channel is so refreshing. Love Love Love it.

[@moonman8450]

I just started with intermittent fasting (4 days lol) but, what really works for me and I’ll continue doing, is avoiding the sweets aisle in the supermarket and having little food at home in general. Eventually you just become disinterested in junk food and other unhealthy food. Hope to keep this up

[@jshxlot]

You can do it, best way for me that kept me going is tracking my progress try installing "LOOP HABITS" the app has this feature that when you did the habit for example "FASTING" in this day, the current day will be colored. And I am happy to see that my fasting habit section is full of colors :D After doing the tracking thing I've been fasting for almost a month :)

[@Mostmagicalducky]

I've just been so confused lately with the things I see on youtube, different videos telling me to do different workouts for 2 weeks or smth like that but I have a good feeling that this video is going to help me get back on track

[@apurp-1498]

very underrated youtuber, ever since i started working 2 years ago, i have still been the same weight 180lbs. If you think you aren't making any progress, trust me my friend you are. I thought about the same thing as well, you need consistency and you have to trust the journey and reflect back on how much you overcame, im still trying to be lean and aesthetic and i forsure see a change

[@JohanFitFoodie]

Really great insights and description here, I lost 10kg and staying around 12-13% ever since focusing on strength training, less cardio, more protein and better nutrition. Let's make 2023 the best year so far! ☀️💪😊

[@strafevlogs]

how long would you say it took you to lose 20 pounds maybe 15?

[@JohanFitFoodie]

@@strafevlogs i did it in 3 months mostly with walking, tracking my diet, high protein and strength training. However probably a bit too aggressive, so 6 months likely is safer. 2 poundts are 7700 kcals, so 2 pounds per week require a daily deficit of 1k kcals which is tough. But 20 pounds is 10 weeks then or roughly 3 months. But key is a plan afterwards to not bounce back, better to have a slower sustainable plan. I sometimes share tips on my KZbin channel too, good luck ☀️ Morning greetings from the gym in Beijing! 🌆🏯

[@strafevlogs]

@@JohanFitFoodie yea i only eat like 1,800 cals or 1,900 on just eating chicken and rice with a calorie deficit aswell as fish kinda just a warrior diet where you eat extremely clean and working out maybe 4-6 times a week so i’m sorta expecting to lose 2 a week if that sounds right?

[@strafevlogs]

@@JohanFitFoodie while walking 10k steps a day with cardio but mainly weight training

[@JohanFitFoodie]

@@strafevlogs i did 22k steps per day when most aggressively, but i usually already got in 10k steps before this period and after, so depends on your starting point. It completely depends on your physique but I'd estimate adding 10k steps on top burns another 350 kcals or so, which adds up over time

[@johnnytate69]

Love the point on sustainable and enjoyable way to diet 7:11 Sometime back I tried low carb high protein diet, but it wasn’t enjoyable. I could only do 3 months and I’m out. Gonna focus on the enjoyable and sustainability aspect of it now.

[@mastahbutlah]

By far the best video ive seen on introdcuing the concept. straight to the point and honest. I love the blunt, lack of nuance. Heres the truth. Thank you. More inspired in watching this one than any other of the mostly BS stuff out there

[@sosmanasyan7516]

I actually like this content, somehow when I watch others I feel like I get jealous of them, but when this guy talks it seems like he's gonna be with us in this journey. Keep doing what you do now, and never become one of those who make others doubt themselves with their content. Respect you bro🖤

[@joshcastle9257]

New Wanhee upload let’s go 💪🏻

[@angelac293]

I started my body recomp late November. Last night when I weighed myself I was at 177 lbs. when I started on November I was at 185 lbs. you don’t know how happy I am 🥹 my shirts fit on so much better and my belly doesn’t poke out as much.

[@cindylouwhoknew]

Working to be strong and lean doesn't mean I need to give up my curves. For me, balance is the key. Your advice and perspective helps keep me on track toward my goals.

[@CHRISTIVN.OFFICIAL]

wanhee. You just know how to compose these videos to assist us in our journey. Appreciate you bro. You one in a million.

[@baneen6396]

I do strength training Pilates at home and I found a video I can stick to so I hope that can help me build muscle and lose some belly fat since I’m cutting out dairy and processed

[@sallyface4372]

you are actively one of the most inspiring people I have ever seen on here, you feel .. real if that makes sense. Therefore make your story feel that much more possible for me who's trying to get stronger and better than what I was yesterday. Your appreciated friend.

[@naseemahmed3871]

This is such a good video. You definitely explain things very well. I also like your holistic view towards fitness. I also joined your bodyweight program and I’ve really been enjoying it. Keep it up man

[@alehnduvas]

You opened my eyes with a fundamental yet simple concept: my problem was not that I was not building muscle, but that I was covering it with fat. If you're not a big gym bro, even a small layer of fat can hide your well trained muscles!

[@Reddoc4890]

currently on my weight loss journey and not in my desired form yet but when he thought about staying in a calorie deficit he was right , my family normally eats high calorie foods which made me bloated but by having healthier options in the meals you normally have and also track your calories you will see progress now currently it's been at least a month (roughly) since i started and i noticed i have started getting a two muscle things on my upper part of my chest and also when i look straight don't feel extra bit of fat or skin just hanging below now i have to fully bend my head down to get a double chin. i hope you can take away something from this and i wish u luck in losing that fat brother 💪🏽💯

[@kusuuherbear381]

I love you man I'm crying in gratefulness ❤️

[@moumniWell]

I start using minimalistic approach. I reduce workout from 6 days per week to 4. it is working Bro thanks

[@smarley678]

Another great video Wanhee! Please consider making a video that provides details for the person that is (perhaps) 90% along this fitness journey, but then can’t seem to ever get to 100%. How do you do that final trim-up to get rid of those last few rolls? Thank you for all that you do for us!

[@moshekimhi8197]

Thanks, great videos!

[@danielleprendergast]

Working on your workout plan, took my 2 week progress photos today after doing 500 calorie deficit + weights and seeing good results!

[@fitnytech]

Once you see results, it becomes an addiction.

[@kylewhisman]

So addicting that it got me to cut out alcohol and start counting macros I just want more and more

[@janyamehta4849]

@@kylewhismanI’m on the same journey brother it’s seriously insane how I went from being addicted to overnight stopping everything

[@mabbbbbbb]

that’s how i started my fent journey and now i can’t stop

[@getrelaxed3848]

I'm still here watching ut second by second, thanks for infos my man, clear and simple

[@ketan2.06]

I've lost almost 36kg ~ 75 pounds i guess, in span of 4-5 months. This has made my body go downhill, i tried to lose as much as I can and I was frail by the end of it. I was 120 , toned down to 84. And i realised it was not all that good to just lose weight. I started weight training, took in protein and made balanced diet. Currently I am almost 90-91 , but i am at much better musle mass % than when I was 90kg back then. I hope if i continue this for long enough, I'll find my dream physique

[@rohitmanmode1250]

I just want a flat stomach, but my biggest hindrance is protein intake and lack of gyms in my neighborhood, almost all good gyms are 15-20km away from me. Second Whey protein costs have sky rocketed, to the point where even 500gram box is insanely costly for me. These two reasons along with Office stress has been stagnating my Fat Loss journey at multiple stages.

[@lawrencebookham4289]

Absolutely spot on with everything you have said. Subscribed.

[@sulimaanpriest4854]

You have such a great and well rounded approach. Fitness, diet, as well as overall mental and physical health are all intertwined and you do a great job addressing each of them

[@jamesk8s1]

GREAT video as always, thank you Wanhee. REALLY appreciate the explanation about cardio! Loving my new minimalist progressive overload compound routine created from your videos. Feeling much better and liking the progress!! 👍I was really doing way way too much before. When the turkey is done, continuing to cook it only burns it. Tracking my weights and after my first 10 Wanhee sessions, up considerably in pounds just adding a couple pounds every couple weeks. Pure nutrition is easy for me. Having more muscle which burns more fat even when doing "nothing" is similar to having more $ that earns $ just sitting there doing "nothing" 🤣. Seems like a win win to me! Tony Robbins says "psychology is everything" and I agree. In society we try to "legislate" behavior, control behavior, but if the consciousness within has not been elevated, things tend to fall apart; same with training, same with relationships, same with everything - thanks for making a strong point about the mental/consciousness essential key!

[@Saidnoone]

I would write down what I do. But Tbh. I don’t have a clue what I would be writing down. 😢. Ps. Super chill guy please don’t turn to them annoying “gym lads” KZbiners. U get to the point. Thank you.

[@noiZtheartist]

One of the things I noticed over the last four years doing my body recomposition is that I never realized how much heavier I used to be I always had a pretty good amount of leg muscle growing up so I didn't struggle to move or anything but as the fat fell off it was like a weighted blanket disappeared and nowadays when I go to stand up sometimes I accidentally hop a little bit if I do it too fast I just feel so much lighter in general it's pretty cool:)

[@TheJMan1K]

I’m in the same boat what did you do? I was an athlete a good bit of my life so got a solid base but my weight shot up to 260 trying to cut down to 210-220

[@noiZtheartist]

@@TheJMan1K Lot of things TBH but I think the deciding factors that made the difference in the end (for my body specifically and of course results may vary) was timing meals. What I did (by accident initially) was I ate breakfast 7-8:30am made lunch the big meal instead of dinner at 12-1pm and I ate my last meal between 3-5pm and just drink lots of water throughout the day. Along with staying active there's a good chance you'll see results. Let me know if it helps:)

[@kroy5555]

Man, another great video! Since I started watching your videos a few weeks ago, I started tracking my calories and workouts. You are correct...I see where I was going wrong on the calories (I ate a lot more than I thought I was eating) and now since I started writing my workouts down when I go to the gym, I know what weight and reps I need to do to improve and make progress. Like you said, it keeps you accountable to yourself. Keep the videos coming even if they are repetitive...they motivate! Thanks!

[@bambang889]

This is the exact information I was looking for. Thanks a lot!

[@djmcloud100]

Absolutely love your videos man - simple & straight to the point which I think most KZbinr's lack. I think my biggest question from your videos is how do you decide, from your own personal journey, on the size of your caloric deficit? I understand there's calculator websites out there, but have you found a 500kcal deficit too severe? And how do you normally decide on your activity level for these calculators? Keep it up man 🙌💪

[@soccerfc4443]

Currently going through a similar thing. I had luck with the DamnRipped TDEE calculator. You should create two different calorie "days." Have a calorie intake for days where you are active/training/lifting, and another for rest days. E.G. for a hard training day, it's 2000 cals, and for rest day it's 1700 Cals. I also can't emphasize enough the importance of eating lots of protein. It really helps you stay full.

[@djmcloud100]

@@soccerfc4443 thanks man, appreciate the advice!

[@THETRUTHAKI]

I appreciate this man he’s help me gain the a perspective of changing my life and has proof to back it up I love watching your videos keep going brotha!

[@oneadultt7399]

I really love all your fitness’s video you take your time to speak love that part the most thank you once again

[@rgbpriester7153]

3:49 science shows runinng or cardio for at least 15 min 2 times a week is enough to boost testo prod., muscle growth better for recovery, more stamina for weight training and its good for the health in general

[@fifajesus7784]

I hope this finds you well... Male, 5 foot 9, 170 lbs. Age 23. 2 weeks into my diet. Same height and weight as you, when you started your cut. Currently, I eat a diet consisting of high protein low to no carb and low fat. I love this diet more than any diet ive tried. I have tons of energy, mental clarity is great and im down to 166 lbs already. Breakfast - 2 whole eggs, 2 egg whites with PES science chocolate cup cake protein powdershake Lunch - smoothie with fruits, almond milk, protein powder, frozen berries Dinner - Home made meal one protein and veggies blend depending on the day. (fish, chicken, beef, turkey etc) (broccol, zucchini, carrots, green beans etc) My issue, is I am finding myself struggling to eat all this food. Total cals for a normal day is around 1500 calories and I am full to the brim. I believe for me to be in a deficit I would have to eat 2100 cals but theres no way i can get that many cals in. What should I do?

[@wealthy3810]

Grab any mass gain protein powder and you’ll be amazed

[@talktoyoutoo405]

keep up the good work boss. get more cals in by making calorie dense shakes (peanut butter, oats, fruits) and stay on track!

[@erick7brian]

Are you still in maintaining that diet?

[@fifajesus7784]

@@erick7brian yes bruv, im down to 162lbs. Do strict dieting 5 days a week then on weekends i treat myself

[@erick7brian]

@@fifajesus7784 dope!! Keep up the good work bro 🙏

[@pieceofwood7064]

mid-life crisis actually made me start my self improvement, since I dont know what I'll do with my life I decided to make myself atleast look good, its been a year now and I actually look younger now that Im 31 than when Im 25 back in the day......I guess its really about mentality, the more you hate yourself the more you wanted change. atleast for me it worked

[@resikin]

Phenomenal video, excited to see how far I’ll come by June as long as I stick to this 😁

[@mustardbiscuits9750]

Wonderful channel, wonderful content! Thank you for the work you do!

[@zaylkh]

hi can you make a video on minimalist abs workout workout without any equipment, just bodyweights. thanks for ur vids.

[@iNFiN3]

I was doing just the strenght training, I was loosing fat, but not as quick as when I mixxed it up doing alternate full body weight training (pushups, squats, cruches, planks, curls, split squats, mostly body weight with some dumbell exercises, also need to buy a bar to do pull ups) 1 day and the next cardio, 30 mins 15km+ cycling or when I have extra time swimming, easily lost 5kg in a month without any extreme dieting, just eat a bit less with more vegtables.

[@philippang07]

Excellent video, Wanhee..... thank you Bro. Gentle share, move the mic down away from your mouth so your audience can see you without any blocking... you look good for the camera and the women.... 😎🤘Enjoyed your perspectives. Keep it up. Subscribed. :)

[@TheRealDedi]

Thank you for sharing this video! well done.

[@eubertesquivel4269]

Your videos keep me sane

[@ivangg378]

I do 50 min of weight training, and 15 min of cardio (running). I think it works perfect.

[@johanmichael6624]

Wanhee is my new KZbin crush. Always look forward to his videos

[@jacobscordilis6954]

Great video 🙌🏼

[@alinasunar9933]

This video was really resourceful. I want to body recomp but I always get confused about what I need to eat and what I shouldn't, I am a beginner, so could you please make a video on nutrition while being on a calorie deficit?

[@wanheekim]

Check out the nutrition vids on the channel ;)

[@Chris-iq5pr]

0:30 hit the nail on the head

[@Klaude]

Great Contents! Just a heads up. Imo, HIIT Cardio & LIIT cardio both needed for overall health on the top of Weight Lifting. HIIT is certainly a great way to inflate muscle growth and lost fats at the same time. Although it is very tough to follow.. 💪🏼

[@lejla876]

Just so u know, your videos I watch on repeat. Thank u

[@alisaeed3090]

Amazing video brother, thank you for the motivation and yes I had thoughts and things I referred back to in my personal life being overweight with the things you said at the end. I started calorie tracking as of today, hopeful everything goes well.

[@genovasquez8361]

Do both On rest days from strength training do sprinting up hill to build legs muscles or jump rope to build calves

[@Exhales7]

me personally, my number 1 source of motivation is my crush and over 3 months and I've seen significant change in my biceps and also went from 70kg to 63kg (I'm 17 years old). Tbh I'm chill with my cheat days and work days as long as I'm gradually losing weight and building body as well as face muscle

[@Tonytoejam]

I’m like you right now I’m buff have muscle you can see my arms shoulders etc but it’s just that small layer of fat on my belly and face. Watching you is giving me so much useful information and not just non sense course selling thanks so much

[@shikhartomar3518]

Great insight

[@bettykofan]

Thank you for sharing your deeper thoughts and philosophy about exercise, mental health, and change. Your videos are unique for their depth, honesty, and ability to address the deeper issues behind self identity, acceptance, and change. I appreciate your depth and philosophical approach towards exercise, living, and life, Wanhee. Please keep making videos. You are incredible.

[@alanmacalma]

Awesome content once again!

[@spicybanana1308]

I was 203lbs when I started, now I am 175 lbs. I've lost around 40lbs of fat and gained about 14 pounds of muscle mass in 6 months through weight training and lean diet and proper protein intake. I do train at home btw. Everyone thinking about getting into better shape, just start doing it already. Y'all got this.

[@Jolsone]

how do you train at home?

[@voyegerkane2301]

14 lbs of muscle 6 months??????????

[@Reese99]

14lbs in 6 months?? That's damn near impossible bro I'm sorry haha no hating shit

[@strafevlogs]

@@Reese99 it’s not lol

[@baneen6396]

All I have at home is dumbbells, what did you use to train at home ?

[@Woah595]

Both work synergistically together weight training and cardio. Also don’t eat evening, just have a protein shake.

[@dbesttech]

Thanks for simply break it down. Obviously you gained one more subscriber.

[@mindyours752]

Since starting Calisthenics I would say I lost more weight compared to when I was just weight training. My body kept shedding the fat and I would wake up after a light meal with my skin tighter then it was the day prior. Yet I believe doing both Calisthenics & Weight Training will give you the ideal body you want that isn't just strong but also flexible and more nimble/agile. Instead of just being stiff from pure weight training. Chris Heria is the ideal person to watch if you are looking for more of the ideal athletic body.

[@srikrishna546]

How to know how much Calories I should intake and how much to burn. Suggest a tool/formula!?

[@danghuy3035]

Exactly what I am looking for, and release on my birthday too. Thank you brother :)

[@PiggoNZ]

Your before and after photo could be me on the same day, one is tensing hard, using light for definition, probably after the gym and not full of carbs and water.

[@uno1r]

so glad I found your vids thank you

[@gandalf8179]

Loved the video! I’d like to know what hours you’re doing for the intermittent fasting? 16:8?

[@noelledlc]

hey man, really enjoy your videos. thank you for keeping it simple and real, you have been a big part of my fitness and fat loss journey. i was just wondering though, how long do i need to stay at a caloric deficit? at what point can i start increasing my calories? how do i gradually increase my calories without gaining back the weight?

[@LamixFace]

I'm not an expert, but I think you stay in the caloric deficit until you have the lean body that you want. Then those amount of calories become your new 'maintenance calories' to sustain that body. This is all assuming that your level of activity and other factors remain the same.

[@rumjhumgupta7137]

@@LamixFace you are right, a sustainable level of calorie deficit becomes a normal amount when you become lighter since your body needs lesser energy.

[@jeffreylum6179]

I saw something a while back that changed how I look at things and it completely blew my mind... "Weight lifting is for long term weight loss and Cardio is for short term weight loss"

[@summer-plumeria]

Wow, great video.

[@lucasvarley9764]

I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.

[@niblothecactus1735]

Thank you for this video sir! helped me a lot

[@shuui_lx1]

Thankyou sir, I just have some really good content.

[@Finalph]

I am currently going to the gym monday to friday and this is my third week. I am 5 9 and 24 percent body fat atm. 71kgs. I just would like to know when i would be able to see progress.

[@aidenprocopio6438]

Thank you sir🏋️‍♂️

[@paolonietes9511]

thank you for this. ❤️

[@olegromashko]

Valuable information Very motivating

[@DespicableBunny]

There's this misconception that you have to bulk and cut when in reality, you could steadily make gains while losing body fat.

[@naughtiousmaximus7853]

I am doing this myself. After around 4 months of consistent lifting my body is starting to change for the better. I just need to tackle the diet a bit harder.