Thank you so much for giving realistic advice and sharing your progress as a normal person, this is something seriously missing in fitness social media rn
Wanhee really hits home with this video, and I could say from my personal experience he's spot on when it comes to why we overeat and why it's hard to lose weight. There are a ton of opinions and pieces of advice out there about what emotional eating or overeating is and how to stop it that, I hate to say, are almost all wrong. Emotional eating is not a moral failure or a lack of knowledge about the harms; it's not a matter of gluttony, laziness or stupidity, nor is it simply about not knowing better or getting hooked so badly on specific foods. People often treat overeating as if it's a rational or conscious choice, but this is the furthest thing from the truth. You should not treat or react to others' food or weight problems this way, nor should you try to solve your own problem with this mindset. It will only lead to frustration, guilt, shame, insecurity, lack of confidence, broken hearts, and dysfunctional relationships. I’ve learned this the hard way. **Emotional eating is a kind of addiction**. I know when people hear this they become perplexed and try to resist the notion, but isn't food to you like a drug to a conventional addict? Notice when you need your emotional eating the most, and you'll get a hint of why you do it and what function it serves. You wouldn't need it so desperately if it didn’t serve some function. From my experience and what I’ve learned working with others, basically, you need your addiction when you’re overwhelmed by negative emotions or at risk of feeling them soon. Specifically, it’s tied to feelings of deep insecurity or powerlessness. Let me tell you my story to clarify this point. From an early age, my parents instilled in me the need to get things right. The specifics don’t matter-what’s important is that whatever matters to me, I need to get it right. This led to my self-worth becoming highly dependent on getting things right, and when I didn’t-or feared I wouldn’t-I’d lose control. That’s when I needed the addictive behavior right then and there. It didn’t matter how big or small the situation was. If my subconscious detected the risk of powerlessness, I’d go off the rails. Now, there are two important caveats to this: 1. **It doesn't matter what form your addiction takes**. As you may relate, people often shift from one form of addiction to another because it's never really about the specific substance or behavior. 2. **Addiction is a psychological problem**. While some substances cause strong physical dependency in their regular users, that’s not why it’s so hard to stop. We’ve all seen people quit harmful habits after facing a serious risk or the potential loss of a relationship. The core issue isn’t religion, genes, peer pressure, willpower, intelligence, or knowledge-although these can all play a role. Now, we get to the suspenseful part: how do you stop it? Here’s what I say to everyone: “Yes, you didn’t become an addict by choice, but you can definitely break free by choice.” The core of addiction is the overwhelming feeling of powerlessness about your emotional state. You feel trapped, like an animal, and your primal fear and flight instinct kicks in. This creates an intense urge to flee or do something to regain control and feel powerful again. For the addict, this powerful act is the pleasure they derive from their addiction. An addict often feels they can't control anything else in their life, and so the pleasurable addictive behavior becomes the only thing within their control. But that’s the big illusion in every addict’s subconscious, one that has been ingrained for so long. In reality, **there’s almost always something that can be done to relieve that sense of powerlessness and helplessness.** The long-term solution I’ve found is to live a life of direct, active psychology and behavior. This leads to a new lifestyle and mode of existence-an Active lifestyle. It takes time and intentional effort, but it doesn’t just solve your addiction problem; **it transforms you into a new person-a higher person.** This approach worked for me and for many others. All other approaches are simply shortcuts or easy fixes; they will work for the wrong reasons, and you will as easily fall off the wagon. Easy come, easy go. Don’t take my word for it, ask others or try them yourself. What do you think? If this resonates with you, please send me an email at (mailto:contactminahimself@gmail.com) so I can give a detailed breakthrough of the method that worked with me. Nothing would make my heart happier!
One more thing. Gains may be slow to realize. Follow a routine, keep proper form, and trust the principle of progressive overload, and you are sure to succeed. It’s worked for me, and I am now 20 months into exercising 3 days/week, starting from a runner’s skinny upper body into one more aesthetic. I won’t be muscular like a body builder but I will look good. Check out Tyler Path.
I’m really glad I found this at the right time because I’ve been struggling with staying motivated in my exercise routine. Every time I start something, like jogging or a home workout, I find myself losing steam way too quickly. It’s like my mind is constantly coming up with excuses to stop, even when I know I should keep going.My college routine makes it even harder to stay on track. When exams come around, everything I’ve worked on just falls apart. It’s frustrating because after exams, getting back into my routine feels like starting from scratch-no stamina, no drive, and the same old negative thoughts telling me to give up.I mostly exercise either in the park or in my room because I can’t afford a gym membership. But it’s tough. I’m 23 years old, but I feel like I look like a middle-aged uncle in his 40s. I really want to push through this and make a lasting change, but it feels like an uphill battle every time I try.
This is spot on. The only way you're going to stay on the raft is to just put results out of your mind. As long as you just go in and lift, you will make gains. It's extremely easy, but also extremely hard because we have been trained to think about it like "I need to look this way in 3 months and if I don't then this is a waste of time". This is why 99% of people stop.
Great video Wanhee. Brilliant advice when mentioning when adding something new to your workout routine, don’t ask solely about the gains but whether it’s sustainable. Your videos continue to progress and grow, it’s awesome to watch.
Dear Wanhee, I am 40 and I've been training home for more than a decade. My workout now is based on a circuit with the following exercises: decline push-ups, squats, shoulder press or lateral raises, plank and pull-ups. Even if I execute slowly and till failure, my muscles don't seem very big and sometimes I have the frustration that people don't realize I work out. Your channel made me understand that, probably, even though I look slim, I still have too much body fat. Probably that's the key: if I had 15% body fat rather than 20%, my efforts would be more evident. But I still have some friends who developed an evident muscular volume without doing anything particular: they just go to a regular gym. Building volume seems like a struggle to me, even though I train till failure. My pecs and shoulders have a nice shape, but overall I don't look like the classic trained guy...
Hey, I am 34yo guy, I have powerlifting cage, bench, barbell, +-200kg of weights and two dumbells in my basement. I used to go to comercial gym for 5 years here and there in past and I had almost none progress. Then, after 5years pause I found Wanhee and started working out at my basement. I am 175 cm (5'8") and started at 73kg (161lbs) this April. I set myself a goal to get 6pack before my vacation in mid September. My maintenance calories is 2100 kcal (from experience, not calculated). So first month I ate 2000 kcal, second and third 1650-1800 kcal, fourth and fifth month 1450-1600 kcal. Working out 3times a week, push pull split, reverse pyramid training, adding +1kg to every key lift every training, only 3 sets per mucle group (I follow mainly Wanhee and Greg from Kinobody, their aproach is very simmilar). My weight went to 62kg (132 lbs), which is thing I was affraid all my life, to be that light. But I said to myself: "dude, I want visible abs I never had, I'm old af and it will be harder and harder to get abs with every future year, I don't give Fs if I'll end up tiny, I don't need to prove anything to anybody". But strange thing happened. People started telling me I am big and muscular 😂. I get compliment almost every day. My shoulders get bigger or stayed the same, lats and pecs also, but waist lost 15cm, so I look bigger. Biceps and triceps and delts have clear transitions between them. And my abs started to appear. It is really crazy, I am 20kg lighter than I was when I used to go to gym, lightest I ever was. Yet I get 3x more compliments every week than in my whole previous life. My advice is don't be affraid to be light and shredded. People see veins on your forarms and biceps, not number "60kg" on your digital scale. They see your shoulders are shi*ton more wider than your waist. Your wife/GF see your dick bigger compared to your thighs and waist. You will feel 100x better and more confident. You will be healthier. If I had realised these numerous benefits I would get shredded in my early twenties and not in mid thirties.
For building muscle wouldn't it make more sense to have a workout based on a bunch of individual exercises eg 3 reps pullups 3 sets rows 3 sets barbell curls (with rest time) and gradually progressing the weight with each exercise as opposed to doing them in a circuit? If you train to faluire without progressively overloading you'll just burnout and as for the circuit style training that's probably better for training your cardiovascular system right?
@@nathanielpatterson6963 I am having good results with a sort of intermittent fasting. Probably the path is not over yet, but I have already lost a lot of fat...
@@GG-ew1rm Well, I think that, as long as you reach failure at ~10th rep, your body should receive the right signal. Circuit is a good way to condense workout time: while you are doing one exercise, another muscle group is resting and getting ready for a second round...
thanks for the good and comforting advice, it is my dream to have a nice lean and proportion body.. I have been overweight and obese for the past 10 years.. ( i started being a chubby boy at the age of 11). No PAIN No Gain🤜💪
*looking around my neighbourhood to find the German rainforest* 😹 Awesome, really based advice! Great job. Especcially the part with "start slow and build momentum" instead of locking in to a non-sustainable routine fueled by a spike of "motivation"
Interesting point on sticking to exercises, i do 4 week meso cycles and always change up to keep it interesting. Maybe i should stick to something longer.
Great video, Wanhee! Can I also say, your physique in the clips from the 'white boxer shorts' photo/video shoot was absolutely amazing. You mention if you see someone with a physique that you would like to have, your shape at that time would be absolutely how I would like to look :) I'm still a beginner really, but am doing a recomposition at the moment and your videos definitely give me something to strive towards.
„In the first two years you’ll progress no matter what. You can make all the mistakes and still build muscles” That’s a bold assumption. I wonder why I can’t progress despite following my training program and nutrition plan perfectly in my first year, so actually NOT making all the mistakes and having nearly perfect work ethic yet still failing.
Hey WanHee, I wanna know what your atg workout routine is if you have one. And how you've organized which exercises to do on which day over the week. Thanks
Cannot stress how important mind muscle connection is. Not only do you build more muscle but it also makes it much more enjoyable as well. You feel like you're mastering an artform each time you do a rep with perfect form.
He hardly had muscles so why is he teaching something he hasn't achieved himself. He is effective at cutting down and has solid advice in other videos on that.
time to switch up the topics king. How many more videos can you make about the same thing. This is like listening to a Korean pasteur going on about Jesus every Sunday.
Thank you so much for giving realistic advice and sharing your progress as a normal person, this is something seriously missing in fitness social media rn
Thank you!
Wanhee really hits home with this video, and I could say from my personal experience he's spot on when it comes to why we overeat and why it's hard to lose weight.
There are a ton of opinions and pieces of advice out there about what emotional eating or overeating is and how to stop it that, I hate to say, are almost all wrong. Emotional eating is not a moral failure or a lack of knowledge about the harms; it's not a matter of gluttony, laziness or stupidity, nor is it simply about not knowing better or getting hooked so badly on specific foods.
People often treat overeating as if it's a rational or conscious choice, but this is the furthest thing from the truth. You should not treat or react to others' food or weight problems this way, nor should you try to solve your own problem with this mindset. It will only lead to frustration, guilt, shame, insecurity, lack of confidence, broken hearts, and dysfunctional relationships. I’ve learned this the hard way.
**Emotional eating is a kind of addiction**. I know when people hear this they become perplexed and try to resist the notion, but isn't food to you like a drug to a conventional addict? Notice when you need your emotional eating the most, and you'll get a hint of why you do it and what function it serves. You wouldn't need it so desperately if it didn’t serve some function. From my experience and what I’ve learned working with others, basically, you need your addiction when you’re overwhelmed by negative emotions or at risk of feeling them soon. Specifically, it’s tied to feelings of deep insecurity or powerlessness.
Let me tell you my story to clarify this point. From an early age, my parents instilled in me the need to get things right. The specifics don’t matter-what’s important is that whatever matters to me, I need to get it right. This led to my self-worth becoming highly dependent on getting things right, and when I didn’t-or feared I wouldn’t-I’d lose control. That’s when I needed the addictive behavior right then and there. It didn’t matter how big or small the situation was. If my subconscious detected the risk of powerlessness, I’d go off the rails.
Now, there are two important caveats to this:
1. **It doesn't matter what form your addiction takes**. As you may relate, people often shift from one form of addiction to another because it's never really about the specific substance or behavior.
2. **Addiction is a psychological problem**. While some substances cause strong physical dependency in their regular users, that’s not why it’s so hard to stop. We’ve all seen people quit harmful habits after facing a serious risk or the potential loss of a relationship. The core issue isn’t religion, genes, peer pressure, willpower, intelligence, or knowledge-although these can all play a role.
Now, we get to the suspenseful part: how do you stop it?
Here’s what I say to everyone: “Yes, you didn’t become an addict by choice, but you can definitely break free by choice.” The core of addiction is the overwhelming feeling of powerlessness about your emotional state. You feel trapped, like an animal, and your primal fear and flight instinct kicks in. This creates an intense urge to flee or do something to regain control and feel powerful again. For the addict, this powerful act is the pleasure they derive from their addiction.
An addict often feels they can't control anything else in their life, and so the pleasurable addictive behavior becomes the only thing within their control. But that’s the big illusion in every addict’s subconscious, one that has been ingrained for so long. In reality, **there’s almost always something that can be done to relieve that sense of powerlessness and helplessness.**
The long-term solution I’ve found is to live a life of direct, active psychology and behavior. This leads to a new lifestyle and mode of existence-an Active lifestyle. It takes time and intentional effort, but it doesn’t just solve your addiction problem; **it transforms you into a new person-a higher person.** This approach worked for me and for many others. All other approaches are simply shortcuts or easy fixes; they will work for the wrong reasons, and you will as easily fall off the wagon. Easy come, easy go. Don’t take my word for it, ask others or try them yourself.
What do you think? If this resonates with you, please send me an email at (mailto:contactminahimself@gmail.com) so I can give a detailed breakthrough of the method that worked with me. Nothing would make my heart happier!
I have been in my gym life for 18 months and love it. Already changed how my body looked and recently added some HIIT and on my way to a 6 pack.
You will not get 6 pack. 2 upper pack MAX
@@harel18 good enough for me.
One more thing. Gains may be slow to realize. Follow a routine, keep proper form, and trust the principle of progressive overload, and you are sure to succeed. It’s worked for me, and I am now 20 months into exercising 3 days/week, starting from a runner’s skinny upper body into one more aesthetic. I won’t be muscular like a body builder but I will look good. Check out Tyler Path.
I’m really glad I found this at the right time because I’ve been struggling with staying motivated in my exercise routine. Every time I start something, like jogging or a home workout, I find myself losing steam way too quickly. It’s like my mind is constantly coming up with excuses to stop, even when I know I should keep going.My college routine makes it even harder to stay on track. When exams come around, everything I’ve worked on just falls apart. It’s frustrating because after exams, getting back into my routine feels like starting from scratch-no stamina, no drive, and the same old negative thoughts telling me to give up.I mostly exercise either in the park or in my room because I can’t afford a gym membership. But it’s tough. I’m 23 years old, but I feel like I look like a middle-aged uncle in his 40s. I really want to push through this and make a lasting change, but it feels like an uphill battle every time I try.
I was in the same cycle at uni. Going more minimalist might be the answer :)
This is spot on. The only way you're going to stay on the raft is to just put results out of your mind. As long as you just go in and lift, you will make gains. It's extremely easy, but also extremely hard because we have been trained to think about it like "I need to look this way in 3 months and if I don't then this is a waste of time". This is why 99% of people stop.
Big fan of your channel dude. Honest and easy advice. Likeable and No BS. Thank you.
Thanks Jordan
Great video Wanhee. Brilliant advice when mentioning when adding something new to your workout routine, don’t ask solely about the gains but whether it’s sustainable. Your videos continue to progress and grow, it’s awesome to watch.
Main point!
Dear Wanhee, I am 40 and I've been training home for more than a decade. My workout now is based on a circuit with the following exercises: decline push-ups, squats, shoulder press or lateral raises, plank and pull-ups. Even if I execute slowly and till failure, my muscles don't seem very big and sometimes I have the frustration that people don't realize I work out. Your channel made me understand that, probably, even though I look slim, I still have too much body fat. Probably that's the key: if I had 15% body fat rather than 20%, my efforts would be more evident. But I still have some friends who developed an evident muscular volume without doing anything particular: they just go to a regular gym. Building volume seems like a struggle to me, even though I train till failure. My pecs and shoulders have a nice shape, but overall I don't look like the classic trained guy...
Hey, I am 34yo guy, I have powerlifting cage, bench, barbell, +-200kg of weights and two dumbells in my basement. I used to go to comercial gym for 5 years here and there in past and I had almost none progress. Then, after 5years pause I found Wanhee and started working out at my basement. I am 175 cm (5'8") and started at 73kg (161lbs) this April. I set myself a goal to get 6pack before my vacation in mid September. My maintenance calories is 2100 kcal (from experience, not calculated). So first month I ate 2000 kcal, second and third 1650-1800 kcal, fourth and fifth month 1450-1600 kcal. Working out 3times a week, push pull split, reverse pyramid training, adding +1kg to every key lift every training, only 3 sets per mucle group (I follow mainly Wanhee and Greg from Kinobody, their aproach is very simmilar). My weight went to 62kg (132 lbs), which is thing I was affraid all my life, to be that light. But I said to myself: "dude, I want visible abs I never had, I'm old af and it will be harder and harder to get abs with every future year, I don't give Fs if I'll end up tiny, I don't need to prove anything to anybody". But strange thing happened. People started telling me I am big and muscular 😂. I get compliment almost every day. My shoulders get bigger or stayed the same, lats and pecs also, but waist lost 15cm, so I look bigger. Biceps and triceps and delts have clear transitions between them. And my abs started to appear.
It is really crazy, I am 20kg lighter than I was when I used to go to gym, lightest I ever was. Yet I get 3x more compliments every week than in my whole previous life.
My advice is don't be affraid to be light and shredded. People see veins on your forarms and biceps, not number "60kg" on your digital scale. They see your shoulders are shi*ton more wider than your waist. Your wife/GF see your dick bigger compared to your thighs and waist. You will feel 100x better and more confident. You will be healthier. If I had realised these numerous benefits I would get shredded in my early twenties and not in mid thirties.
For building muscle wouldn't it make more sense to have a workout based on a bunch of individual exercises eg 3 reps pullups 3 sets rows 3 sets barbell curls (with rest time) and gradually progressing the weight with each exercise as opposed to doing them in a circuit? If you train to faluire without progressively overloading you'll just burnout and as for the circuit style training that's probably better for training your cardiovascular system right?
@@wilfriedvomacka1783 I think that's the key
@@nathanielpatterson6963 I am having good results with a sort of intermittent fasting. Probably the path is not over yet, but I have already lost a lot of fat...
@@GG-ew1rm Well, I think that, as long as you reach failure at ~10th rep, your body should receive the right signal. Circuit is a good way to condense workout time: while you are doing one exercise, another muscle group is resting and getting ready for a second round...
thanks for the good and comforting advice, it is my dream to have a nice lean and proportion body.. I have been overweight and obese for the past 10 years.. ( i started being a chubby boy at the age of 11). No PAIN No Gain🤜💪
German Rainforest?
Good video man! Keep up the good work ✨ very enjoyable
*looking around my neighbourhood to find the German rainforest* 😹 Awesome, really based advice! Great job. Especcially the part with "start slow and build momentum" instead of locking in to a non-sustainable routine fueled by a spike of "motivation"
Haha. What about Blackforest?
@@wanheekim for the sake of your arguments I'll let that count 😋
Love it. Appreciate your take :)
Thanks papi
Interesting point on sticking to exercises, i do 4 week meso cycles and always change up to keep it interesting. Maybe i should stick to something longer.
Great video, Wanhee! Can I also say, your physique in the clips from the 'white boxer shorts' photo/video shoot was absolutely amazing. You mention if you see someone with a physique that you would like to have, your shape at that time would be absolutely how I would like to look :) I'm still a beginner really, but am doing a recomposition at the moment and your videos definitely give me something to strive towards.
Been watching your videos for a while now and have really helped me stay consistent. ❤ PS. Are you using a vocal doubler?
„In the first two years you’ll progress no matter what. You can make all the mistakes and still build muscles”
That’s a bold assumption. I wonder why I can’t progress despite following my training program and nutrition plan perfectly in my first year, so actually NOT making all the mistakes and having nearly perfect work ethic yet still failing.
very useful thanks
„in the German Rainforest“ 😂😂😂 we both have rain and forests, but no rainforests 😅
I immediately thought to myself as I said it "hope there's a rainforest in germany".
Well done!
You could legit just do pushups, pullups, and squats every day and be more muscular than 95% of people.
Best thing on this channel is that carbonara video. Made it today and it tastes sooooo good
Fist bump
YEP LESGOO..HOPE YOUR'RE DOING GOOD BUDDY
I have been on caloric deficit but I'm still not losing weight. Do you know why? Is it due to me not hitting protein targets
Great video, but please show me the german rainforest :P
Hey WanHee, I wanna know what your atg workout routine is if you have one. And how you've organized which exercises to do on which day over the week. Thanks
Cannot stress how important mind muscle connection is. Not only do you build more muscle but it also makes it much more enjoyable as well. You feel like you're mastering an artform each time you do a rep with perfect form.
What shorts are you wearing in 5:50
7:03 so important!
8:50 the what? Nah, but still great advice. You're the only fitness influencer I listen to
german rainforest omg:)
Hey bro,
Do you do like mix exercise or you have a seperate exercise each day ?
I want to get body like your 🥲
Fantastic❤
What's your height bro
what should I do if my breath seems short while doing gym?
I also have the same issue but only when doing OHP idk why , but cardio can help
Where the hell is the German Rainforest located?
timing of this video..
I just cant hit my protein, max I can do is 60 grams cauz my aunt makes my food still possible to get lean?
german rainforest? 😂
Bro is so jacked he is living in another universe
what shall i do between sets instead of using my phone ?
guys pls tell me , i really need help in this matter
Stare into the void and soak in existential dread
Or drink some water and walk around a bit
finally early for one of this
I literally want to be THIN
Why is bro speaking in 1.25x
I was thinking the same
Cause we got shit to do
So you can use UA-cam's 0.75x feature
he speaks normal lmao, stay of tiktok and get ur brain fast again haha
Lol
First! Mafakas
He hardly had muscles so why is he teaching something he hasn't achieved himself.
He is effective at cutting down and has solid advice in other videos on that.
time to switch up the topics king. How many more videos can you make about the same thing. This is like listening to a Korean pasteur going on about Jesus every Sunday.