6 Minimalist Secrets To Get Lean

Summary

In this video, Wanhee shares six minimalist secrets to help you get lean and drop body fat. He emphasizes the importance of a simple and controlled diet, minimizing decision fatigue by sticking to favorite restaurants and home-cooked staples. He discusses the significance of making conscious lifestyle choices that contribute to personal growth, such as prioritizing fitness activities over a busy social life. Minimalist training routines are highlighted as a way to reduce mental and physical fatigue, while preemptive rest is proposed as a strategy for maintaining long-term consistency. Managing stress effectively is another key point to prevent emotional and stress eating. Lastly, Wanhee underscores the value of community and guidance by promoting his minimalist training club to help individuals reach their fitness goals.

Highlights

• Wanhee highlights how a minimalist diet can simplify decision-making and aid in getting lean. 🥗
• Choosing the right social activities can dramatically impact one's fitness journey. 🎉
• Emphasizing minimalist training can conserve energy for life's other pursuits. 🏋️
• Preemptive rest is revolutionary in preventing burnout and maintaining consistency. ⏳
• Dealing with stress in healthy ways is crucial to avoid emotional or stress eating. 😌
• Community support accelerates progress in personal fitness endeavors. 🤝

Key Takeaways

• Stick to a controlled diet by rotating favorite restaurants and home-cooked staples to minimize decision fatigue. 🍛
• Choose social activities that align with fitness goals to avoid unnecessary weight gain. 🏃‍♂️
• Utilize minimalist training routines to lessen physical and mental strain. 🏋️‍♂️
• Incorporate preemptive rest periods to ensure consistent training and diet. 🌿
• Identify and practice alternative stress-relief methods to avoid emotional eating. 🧘‍♀️
• Engage with a community or seek guidance for better results in your fitness journey. 👥

Overview

In the hustle and bustle of chasing fitness goals, Wanhee's approach to getting lean shines a light on the power of minimalism. By advocating for a streamlined diet, he eradicates the stress of daily meal decisions. Instead, his methodology revolves around rotating a set of favorite dining locales and staple home meals that meet his nutritional needs without the usual hassle. This isn't just about eating—it's about fostering a sustainable lifestyle that minimizes mental fatigue. 🍱

Social choices can skew one's fitness trajectory, as Wanhee wisely points out. Rather than succumbing to the fun but often calorie-heavy social escapades, he suggests aligning one's social times with health-oriented activities. Whether through martial arts like Jiu-Jitsu or shared workouts, the shift to a conscious lifestyle translates into long-lasting healthy habits. This decision isn't merely about aesthetics; it's the gateway to feeling great and achieving broader life goals. 🥋

Preemptive rest and community engagement round out Wanhee's minimalist secrets. Instead of crashing after exhaustive routines, strategically planning rest can aid in continual progress without burnout. It’s a sophisticated dance between exertion and relaxation, allowing the body ample recovery to build strength and endurance. Plus, staying socially connected in fitness communities offers accountability and motivation, helping like-minded individuals elevate each other toward their aspirations. 🤸‍♂️

Chapters

• 00:00 - 00:30: Introduction to Getting Lean The chapter titled "Introduction to Getting Lean" discusses the concept of achieving a lean physique by maintaining a calorie deficit. It emphasizes that knowledge alone isn't sufficient; there are additional factors required to take the correct actions. The video promises to reveal six secrets used by the speaker to simplify the process, including maintaining a minimalist diet and restaurant list. This approach is presented as a contrast to the complicated diets many people follow, constantly shifting from one type of cuisine to another.
• 00:30 - 01:00: Minimalist Diet and Restaurant List The chapter discusses the author's approach to a minimalist diet, which includes a variety of foods like Korean and Japanese cuisines. The author emphasizes enjoying different foods while maintaining control by understanding their caloric and protein content. When dining out, they choose favorite restaurants with known nutritional values, and at home, they stick to staple foods like roast chicken, frozen chicken breasts, and steaks. This simplified dietary routine reduces decision fatigue and maintains consistency.
• 01:00 - 02:00: Simplify Your Social Life The chapter 'Simplify Your Social Life' offers advice on minimizing decision fatigue by simplifying one's diet and social commitments. It discusses the unnecessary stress caused by daily decisions regarding meals and social outings, suggesting the use of 'Staples' or consistent choices to make life more efficient. Additionally, it advises critically evaluating social invitations to focus on those that truly add value or joy, enhancing one's ability to maintain a lean and purposeful lifestyle.
• 02:00 - 03:00: Minimalist Training Routines This chapter discusses the impact of lifestyle choices on personal development, particularly focusing on how these choices affect one's physical and mental health over time. It contrasts youthful recklessness with the wisdom gained from experience, highlighting how small, everyday decisions can accumulate to significantly affect one's overall well-being and success in life. The speaker reflects on personal experiences from their 20s, acknowledging that the lifestyle of constant partying and seeking fun may not resonate with everyone initially, but underscores the value of making mindful choices as they mature. The importance of minimalist training routines is suggested as a means to maintain healthy living while balancing various aspects of life.
• 03:00 - 04:30: Preemptive Rest In this chapter titled 'Preemptive Rest,' the speaker discusses their limited social life and how it indirectly contributes to maintaining a lean physique. They mention their interactions mainly revolve around Jiu-Jitsu and work-related social engagements, such as meeting old friends who are also in similar creative fields. The speaker acknowledges not having a constant social circle inviting them out, which, according to them, aids in making healthier lifestyle choices. The chapter's theme suggests that fewer social distractions help in focusing on personal fitness goals.
• 04:30 - 05:30: Dealing with Stress The chapter discusses minimalist training routines, emphasizing the importance of reducing mental and physical fatigue while achieving fitness goals. The approach focuses on key compound exercises, training with intensity and focus, and minimizing time spent in the gym. The energy saved from this streamlined training can be redirected to other important areas of life.
• 05:30 - 07:00: Power of Community The chapter titled 'Power of Community' discusses the importance of balancing workout routines with sufficient rest to allow for proper recovery. The speaker elaborates on a training philosophy which is detailed across their channel and emphasizes the value of having minimalist routines for beginners. In addition to sharing these routines for free, the speaker encourages joining a free community that offers workout guides and a support network of like-minded individuals to enhance motivation and consistency in fitness journeys.

6 Minimalist Secrets To Get Lean Transcription

• 00:00 - 00:30 if you don't know that getting lean and dropping body fat comes from a calorie deficit you need to read my comment section but this video isn't about that you see knowledge is not enough you need some extra things that make it easy for you to achieve the right actions this video will show you the six Secrets I used to this day to go from this to this have a minimalist diet and restaurant list so many people have a complicated diet one minute it's Tai food next minute is Indonesian oh wait then this Italian Place opened up then
• 00:30 - 01:00 there's Korean and Japanese now I'm all for a Vari diet in fact I actually eat all of these foods that I mentioned as part of my diet but it's all within control I have scouted out these restaurants I know the general caloric content and the protein involved in all these meals and I just rotate between my favorite restaurants when I eat at home it's going to be the roast chicken it's going to be the frozen chicken breast it's going to be the steaks you see I can just reel it off my tongue it's because they show up as Staples on my diet so many people spend so much energy
• 01:00 - 01:30 and time and effort and stress figuring out what they're going to eat what am I going to have for lunch as they're eating lunch what am I going to have for dinner where am I going to get the protein we ate at the sushi place yesterday we must eat somewhere different where else must I eat what you got to do instead is just minimize decision fatigue have Staples resort to those and again simplify your diet so that you can get lean next if you have a lot of friends who are always saying hey let's go out to this club there's this event every one of these engagements you got to ask yourself is this making me
• 01:30 - 02:00 fatter or thinner is this making me smarter or dumber and it's really your choice now I spent a lot of my 20s just doing these things just going to the parties doing having fun and to be honest if you're a young guy who's into this right now what I'm saying probably won't even resonate with you and maybe just have fun and do your thing but over time as you get a little bit older and wiser you start to realize hey these little choices add up and they really make a difference in how I feel how healthy I am what I achieve in my life and so what I've ended up doing is like
• 02:00 - 02:30 I don't really have a social life right now sorry to say I have my social life in the Jiu-Jitsu with the people that I do Jiu-Jitsu with I have sort of work engagements that are now semi social like I'll meet another Korean Creator who also happens to me be my old friend so I met him and we did some like workouts together I'll go on a few dates here and there but I don't really have this whole like group of friends always asking me to do stuff and let me tell you it makes staying lean that much easier these are the little decisions that really make that their speaking
• 02:30 - 03:00 from experience let's get on to the next Point minimalist training routines for those of you that don't watch my channel minimalist training is about minimizing again mental and physical fatigue on your way to building the body that you want we're trying to minimize the fatigue and the stress so that we can use that energy saved up in other areas of life that are important to us minimalist training for example is about focusing on key compound exercises it's about training with intensity and focus rather than spending 2 hours in the gym it's about training you know only two
• 03:00 - 03:30 three four times a week maximum and having a lot of rest so that you can recover it's a whole training philosophy which I go into detail in these videos and also all over my channel but if you just wanted to get routines like you wanted my minimalist training routines that I used as a beginner then you can get them for free in the link below or you could in fact join a free community where you'll find not only the workout routines but other guides and other people doing the thing with you I made it all for free so that you can go get it so check it out below let's get on to the next point here's a key idea it's
• 03:30 - 04:00 what I call preemptive rest now I've never heard anyone talk about this and this is where you rest when you don't actually even feel like you need it quite yet and I started doing this and it's been a game changer now most people they rest because they have to they'll go so hard at work and gym they're burnt out and they're like oh my God I got to rest but this is not the smart way to rest because when you have to rest you end up resting longer and it takes longer and longer to come back so what you want to do instead when it comes to Gym training work in the rest periods
• 04:00 - 04:30 during the week but on the macro scale when you have a 4 we 6 week 8 we period of intense grinding give yourself a week's break where you intentionally say you know what I'm not going to go to Jiu-Jitsu this week you know what I'm not going to do gym this week I'm just going to rest I literally did that last week I literally just didn't go to Jiu-Jitsu for a whole week and trust me it was hard it wasn't like skimping out it was so hard not to go but I force myself to rest this is what I call preemptive rest and it's going to give you that longevity ity to stay
• 04:30 - 05:00 consistent with your diet and with your training so what does that mean when it's getting lean you are in a calorie deficit you've been losing weight consistently but it's getting a little bit harder what do you do you take a little rest from the calorie deficit you go and enjoy a nice meal you don't calculate calories or your weight for a bit and just couple of days you just kind of enjoy yourself this is not a cheat day okay I don't like this idea of a cheat day where people just go crazy and unleash all their unfulfilled desires on a plate of food just because they've been like starving to death the week before that's not what I'm talking
• 05:00 - 05:30 about I'm talking about preemptively just having like a fulfilling replenishing meal as a way to almost diffuse the desire to binge it before it even happens play around with this idea of preemptive rest but whatever you do give yourself a little break on the diet Journey next you got to have a way to deal with stress if you are someone that has struggle to get lean in the past you'll know exactly what I'm talking about when I say your hunger is not the only reason you eat your lack of energy
• 05:30 - 06:00 is not the only reason you eat you eat because of your emotions because of your stress because you're angry and anxious and lonely and sad and stressed whatever reason you're just like food this emotional eating stress eating if food is the way you release that tension then it's going to be hard to get lean so what do you do instead you got to have other ways of releasing stress the more ways you have the better if you're someone that's into I don't know like some Japanese sword fighting in order to get rid of your stress you just go and hit like this fake human with your your sword a thousand times this is good this
• 06:00 - 06:30 is a great way to get rid of stress if it's Jiu-Jitsu if it's a walk in the park if it's meditation if it's talking with your favorite friend whatever it is that allows you to lower your cortisol and go into a more relaxed lowered heart rate these kinds of things that help you release stress is all other ways you can Channel those emotions that would otherwise have led to binge eating otherwise have led to stress eating next when have you made progress in your life alone like I'm genuinely curious like
• 06:30 - 07:00 leave comments below where you actually became really good at something and you didn't do it with like people next to you in some kind of competition cooperation maybe it's Jiu-Jitsu maybe it's music where you didn't have a coach to guide you or a teacher to teach you like whatever you're excellent at like baking or French or whatever the hell even your own language you your parents were probably the first ones to guide you and then you had all these peers next to you talking to you you need a group around you with social animals with thrive in these group Community
• 07:00 - 07:30 settings and your progress is pulled upward if you have someone who's walked the path before guiding you through the hurdles and that's exactly why I created minimalist training club which is my private coaching Community where I guide the most serious people to building the body that they want build muscle lose fat get lean and aesthetic and I do that by giving you everything you need to know in terms of material but also jumping on actual live calls with you so I can talk with you in a very small group so if that interests you check out the link below and see you next week
• 07:30 - 08:00 bye-bye