How I Built An Aesthetic Body While Training Less - Minimalist Training Guide 

3 Minimalist Workout Routines I used to transform my body (FREE): wanheekim.com/minimalistworkouts

The same problem I have faced lately where I'd go full out in the gym only to skip the next few weeks because mentally I don't feel super excited. Glad I found this channel which resonates on the same idea as mine that not everyone's life revolves around fitness and Jim. We need something sustainable cause we train for life.

Timestamps: 1:25 1. Progressive Overload 2:17 2. Lift Heavy, Build Strength 3:32 3. Focus on Compound Movements 4:19 4. Prioritize Mental Energy 6:24 5. Less is More 9:18 6. Discipline to Rest 11:25 7. Is Cardio Good For Fat Loss?

Since when I implemented minimalism, lots of aspects of my life changed for the better. Indeed, this concept is not to be applied only on fitness. For instance, I am currently studying a third language, but since the beginning I decided I would have dedicated only around 10 minutes a day. Some people will think that 10 minutes won’t change anything but I’m telling you, 10 minutes every day for 200 consecutive days is a better strategy than 2 hours daily on a non consistent basis. I’m studying Spanish on my phone while I wait the bus and during the bus ride, it’s been 110 days and I already started to communicate with Spanish native speakers. Same with work outs, I work out at home on a consistent basis for no more then 1h 3 times a week, paying attention to an healthy diet as well. I won’t see the biggest fastest results but at least I know that this is sustainable for me on the long run. Let’s not forget that the war is to be won on the long term, sustainability is the key. My life improved drastically since I understood this concepts, thank you for this video.

Minimalism is so so so underrated. Everyone needs to understand that fitness is not the ultimate aim for many people, but is necessary. Most people train like professional bodybuilders and over complicate on their diet and fitness regime. Good video brother. All points covered. Everyone would be glad if you could share your routine and diet stuff. Cheers!!

i like how you actually talked about the mental aspect of the gym rather than focusing only on physical! It's way more important than people realize!

Bruh the more I watch your videos the more I learn about life. I came here for the fitness videos but I'm actually getting more, all these fitness advice you give applies to life. This is your gift and purpose, to inspire and educate people. Thank you so much for sharing your gift to the world.

Great advice. I myself experienced, that training less can be more if you know what you are doing. Especially the mental part for me was the biggest thing, since I burned myself out day after day for months and did not see any progress. Then I changed it to a lighter and more enjoyable training routine and it works perfect for me now. Its about enjoying what your doing, not pushing through something without enjoyment!

This is so concise, sensible and 100% right. Keep this up - it‘s so helpful.

Great video, I was doing exactly that, overtraining, and I finally reached that stage of complete burnout, and my eating habits got bad and my training declined which has been a struggle to bounce back from. I am glad I found this video, because I always felt guilty from taking rest days. I will slowly get back into training now!

This video was so freaking helpful and I’m so happy that this aligned a lot with the things that I was already working towards! Also, I’m just starting out in jiu-jitsu and it’s made me prioritize wanting to build, not only a stronger body, but, a healthier body, and lifestyle in general. You’re amazinggg!! Great video

Man I'm so glad that I found your channel...as a student I really struggle to balance study, commute and exercising..I always skip workout, eat shit and just study and study for a competitive exam that's coming up...will start incorporating workout in my life again...also keep my workout sessions minimal so that its sustainable and I become consistent. I used to think regarding anything in life to either go all in or don't do it all, that led to my burnout phases be it study or working out..But you taught me that minimalism (less input/efforts , max outcome) and consistency is the key...Thankyou a lot for changing my mindset.💜

there is a lot of aesthetic, inspitation and vibe in this video. thank you 🖤

Thanks for reiterating Mental Energy... this one we sometimes oversee or forget, but the will power, soul and spirit part is what drives our physical aspect. God bless brotha.🙌🙌🙌🤜🤛

I’m a woman but seriously what you’re saying is true! I haven’t been at the gym for like a month but I’ve noticed my muscles have been popping out 😂 I was trying to do 5 days a week but I was so stressed. Personally I don’t like doing a routine, I just kind of make it up as a go, I know this isn’t for everyone but I often felt bad when I couldn’t finish my routine. Im not focused on any results now and have found I’m much more motivated rather than having a goal in mind and constantly tracking. But I’m happy when I happen to notice progress ❤ P.S I can’t believe you started making videos only a month ago 😮

Best health advice I’ve ever heard. This is exactly what I do. I also eat one a day. I’m saving this video to reference for all my friends when they ask me “How did you get in shape?” I’ll just send them this. Thanks man! Will look at your other vids. Have a great night!

This is the most realistic, sustainable, and practical fitness advice that's fit for humans. Thank you so much for this!

Knowing how many reps I do every time is the thing that keeps my motivation high, I just push myself "One more, just one more rep" I get it, it feels good, I'm proud of myself and just wait for the next workout 🙏

Man thank you so much for this. Right before Covid I was running at peak minimal training efficiency, perfectly in tune with my body, aesthetic af, and hadn't missed a workout in years. Then quarantine happened and it destroyed my mental state and I was out of the gym for a long time. I've tried several times to get back into it, but my old approach has been physically and mentally draining when starting from scratch rather than already trained, I give up every time. I've tried looking up other minimalist training and all I find are people who think "one exercise = minimalism" or "pitiful volume = minimalism". That's not true effective minimalist training, I can tell this is. The PDF is clear and organized and the routines are fundamentally sound and scalable. I really feel like I can just follow this guide and work back to where I was 3 years ago, and that's exactly what I'm gonna do.

Didn't plan on staying so focused listening, excellent video! I'm not as lost as I thought in this new healthy lifestyle I'm trying to have.

This was so helpful and explained so simply but touching on every aspect that’s important in stating a fitness routine.

Hey man. Found your channel recently. I am astounded with how much your philosophy for working out aligns with how I have been shifting my mindset in all aspects of my life. I used to be athletic but similar to you, my social life and love of food sent me to the chubby zone. Worse yet, my mentality of always going all out and pushing my body and mental to it's limits each day caused me to burnout and I suffered a pretty big back injury. It was devastating, not being able to move my body the way I know it could. It took a years but I am starting to get back into shape and your minimalist workouts, your 80/20 approach, your philosophy of being consistent rather than intensive really resonates with me. All that is to say, thanks man for making these videos. I hope to say thank you to you in real life one day! Maybe by then I will have achieved my strong aesthetic body as well! Haha

This might be lost in comments but this is so helpful to me. I've gotten out of a very negative job that's overwhelmed and beaten down any self-confidence and healthy mindset over the last year. I never know where to start when it comes to exercise, or what to eat, and I stress out so much because I can't choose a program. I'm so burnt out and I'm going to take everything slow, but after watching this I'm going to try to remember myself again. Thank you for this video and your knowledge ♡

the most direct advisory I seen. Thanks a million boss

As an Italian guy and theatre performer I totally agree with your mental idea and metaphore about food. We need essential things and principles. Everyday we are overloaded and this makes stress for our brain and our body, so for our life. There's a time to work, to focus and do the best we can do, but we need time to recover and relax too. Less is More!! Thank you Wanhee, GRAZIE !

This resonates with me. You are just confirming to me, that the change that I did lately is one to stick with. I observed exactly the same reality. As a natty, I keep on injuring myself doing too much in the gym and burning myself out mentally. Going from 3 days FBW of 12-15 sets per muscle group, to Upper Lower of 10-12 sets per muscle group (Lower day the next day right after Upper day) and finally settling on 3 day FB-Deadlift-FB with 10 sets a week per muscle group (sometimes I don't do Deadlift day) depending on how I feel. Then I eliminated Barbell Squats and only do Bulgarian Squats like you do. Finally I only do Deadlifts on it's own day on Middle Day, if I have a good week. Also our Central Nervous System needs 24-48h to recover and our muscles even up to 72h, if they are pushed to failure. So I stop 1-2 reps away from failure nowadays and do most of my lifts between 6 to 10 range with Reverse Pyramid Scheme. Reverse Pyramid Scheme is a good auto regulation of how you feel and you can progress in both ways of adding KGs for first set orr Rep Ranges for later sets. I came to understand that most YT is riddled with people who are on gear and have to look good for the things they sell. For natties, definitely less is more. I have the biggest growth, feel best with max of 10 sets per muscle group a week, 2 lift days a week, maks 3 if they have at least 2 days break for the same muscle group. From more I cannot recover, I get injured and burned out. I overdid it when I was younger, totally, when I was 18-21 I could do 3-4 days a week, 15-20 sets total a week and I was burned out, just sheer willpower. Gains were awesome for the first month, but after that only injuries after 3-4 months and back to square one. Finally totally agreed. First of all it's about getting your diet on point, then comes lifting and only then cardio, in terms of fat lose and aesthetics. I am on a Low Carb diet as an Intervention Diet (for a couple months) and after getting to my desired results I will be going back to the Mediterranean Diet. Then you get massively hungry from cardio, squats and deadlifts and they are not functional. Instead do Split Squats, Lunges for legs and, Rows or Pull ups for the back. Personally I added cardio for it's functionality to my regimee, at least 1 day a week, if feeling good 2 days. Interchangeably shadow boxing and running\cycling as to not stress my body too much with cortisol.

Consistenty is key, happy for you man.

Awesome tips bro, needed that message on the mental health aspect of minimalist training.

Just want to say I get so much from your content - I've made radical changes already but going further - and you are helping me go the extra mile, so, thank you

Great vid man. Very inspiring to see your progress you've motivated me to continue a minimalist approach to my exercises

So true, I also train this way. Most regular people will gain more with training less. Recovery is too difficult to manage ( rest and nutrition ) for most people with a busy life, and if you cannot manage recovery, you will just be stressed and not get stronger/leaner. Focusing on the correct compound movements, the correct rep ranges, and careful progressive overload as you said is key. Its so great to work off of a well planned periodized program over 1-3 months.

Just came across this video, very well detailed and gives the tools and tips needed for anyone starting to workout, including myself. Keep going brother.

This channel has got me hooked. Just resonates with the dilemma I'm going through as a legal student to really get my fitness consistently. Thank you and thank god for showing your channel.

Thank you for this video, started training for 3 times a week since November, but thought it was wrong since the norm would be 4+ days. It's hard squeezing time for my workout as I am a working college student with ambitions to pursue. This video resonated with me and I hope I could learn more from your experience.

Great video Wanhee

this is by far one of the sickest vids on YT for transformation, thanks so much brother! 💪🏻

This video is exactly what I needed. I will implement these techniques and see how it changes my body, mind and time!

man so many solid advice in this video. I admit i made so many mistakes also in my journey and you really nailed all these advice

Thanks I needed this! keep these great vids up, i love the positive reinforcement

very clear, organized, and informative video! super helpful ! I hope there will be a nutrition and diet video too 🙏🙏

Thank you. No words can describe how I felt after watching this video. Lots of gold nuggets.

This is spot on and exactly what I need. Thanks man! Just subbed 👍🏻👍🏻

Brilliant- can’t wait for your ebook and nutritional content

this is the realistic advice from the internet. thanks for this!

I need this video to reach everyone who is struggling with their fitness journey, because this changed everything I thought I knew about working out. I needed this, thank god this fell into my recommended! 💕💕

love the vids man. super informative and helpful 🤝

thank you. this really helped me. i'm an avid personal growth person, and i can already see how these principles can be applied on the psychological/emotional/mental level too. bless.

Watched dozens of body builder, lots of motivation talks, this is the best guy gave me mental power and knowledge. Keep up the good work mate, you are very helpful. Salutes from Turkey🙏

thank u my guy for the video! I really needed this right now.

i love this dude thank you so much! exactly what I was looking for

You are EXACTLY what I was looking for and had already started implementing intuitively :)

its really soothing to listen to someone who is not yelling in the camera abt bodybuilding

The section on compound lifts is fundamentally wrong. They’re both harder to accumulate volume on and progressively overload, as small muscles tire before larger ones. This is why bodybuilding makes so much use of isolation movements - they’re much easier to get specific muscle groups, especially the big ones (chest, quads, lats, etc), enough stimulus to maximize muscle growth. Most modern BB routines mix compound and isolation movements for this reason, even doing isolation movements first to pretax the muscle.

What a great video ! I didn’t even know that I was doing some of the things you’ve mentioned during the video 😊 I definitely had to subscribe

I didn’t expect to stay the whole way but I really enjoyed listening to you share this advice. Gonna apply some of these traits.

I’ve been training at home since 2 years ago, like 2020 during the covid. I use the training day/rest day method that you said in the video, and I started to see my body grow, my friends and people around me say that im getting bigger and I reach my max weight ever. Im very proud of the proccess im doing while I enjoy the other things in life. There aren’t the fastest results but I have that habit , I hope, forever. Thanks for this video

This is the type of structure I need. Thanks for sharing this routine. ❤

thanks bro. cant wait for the next video.

Very wise my Jarhead buddy I’m really amazed on your knowledge of exercise and nutrition, you nailed it!

just found this channel and I'm loving it, I've been into keto and IF diet I want to incorporate the minimalist training 👌

Great stuff here. So grateful to come across your channel. Look forward to more!

Great explaining, I was able to listen to every detail without the confusion most influences will try to Jam down your throat. As a certified personal trainer myself, all of this advice is accurate and surely the upcoming generation is learning to train smarter and not harder. Brilliant advice.

This is a really well-formatted video 👍🏾 I found it on my recommended and was compelled by the thumbnail and title. Keep up the great work

Hey man, I just wanted to drop by and sau that it’s very rare on this platform to come across people who share their wisdom simply for the sake of the viewer. I’m thankful to the RU-vid algorithm for recommending your video to me. You are awesome and cannot wait to learn more from you. I’m at the stage where you once were and I’m excited to continue this journey and achieve those results. Thanks again for everything.

You have such helpful videos thank you 🙏 I love how you break things down and make it all sound simple🫰

Bro, your channel is so under rated man! Literally binged all your shorts and videos. Keep grinding brother!

Wow your videos are really great! Especially for such a small channel :) Subscribed and looking forward to seeing more!

Glad that I found you, I think becoming mentally aware of your mental energy levels and really utilizing rest days to recover your mental energy is important. Something you don't really think about consciously

Thanks for the content. I was just thinking about changing to higher quality 3x training sessions per week. It makes more sense for consistency and mind, indeed. Waiting for those pdf training programs you mentioned. Cheers!

I love this guy, great stuff!

This is GOLD! thanks for the free gems you dropped 🙌🏽🔥

I love how you explain stuff, I got the same mindset as you but I had hard time figuring it out by myself and it's even worse when you watch youtuber going 2 hours in the gym when I can't afford that time. I'm glad to see you have result since I'm starting at 188 pounds, I now know it can be doable even with 3-4 workout per weeks. Will look at more of your video :) Keep going!

Really great information. Thank you so much.

Great informative video! Thanks for the insights😍👌

Man, I've heard so many health and fitness gurus over the years. Like really, most of the most famous ones in the world, I've listened to for at least a couple of hours. Your content is so much better, great job!!

Good video Man!

This was really motivating. Simple but effective advice for changing your lifestyle

Every time I watch this video my mental mana restores to 100

Thanks for the video, i appreciate all the free tips that you give us to become a better version of ourselves. Keep up the good work. 💪

I'm so happy that I have come accross this video! This is such a realistic approach to training. I used to workout 6x a week during pandemic but when I started working, I couldn't find the time to do it. Recently I started working out again but just thinking about how long i'll workout is draining me. Hope you make workout vids that's both fit to men and women, your diet lifestyle etc.

great content!!! please make a video on foods to eat with this minimalist workout

This is jackpot! Hit the point! Looking forward to more of these!

The bit in the intro that starts with “we’re not all fitness influencers..” love that

Finally a fresh point of view on body and mind "evolution" :) . I have been following the same principles since two years ago and I got more results than in my 3 previous years where I thought killing myself multiple days a week would transform my body... Result: Injuries, overtraining, burn out. Thanks for your work here I really appreciate it and I am very interested in it!

This one opened my eyes to a new beautiful way to train

Really great video. People and the stress they make me have are what I have to overcome to be successful in the gym.

Thx a lot for this, extremely helpful and am eagerly awaiting your next video on nutrition principles and workout routine. Hope to see a routine fit for beginners 🙏🏻🙏🏻🙏🏻

So many lovely nuggets of information. One piece of advice I would add is having fun in the gym.. I love doing rows.. they are a great fun and amazing for power building. Find that one thing that you enjoy having fun in the gym with and bake it into your workouts

I like the idea of mental energy. It's not often mentioned but it makes a lot of sense. I'm less convinced about the importance of sticking to the 4-8 rep range. While I don't doubt that it works, folks doing calisthenics with bodyweight movements upwards to 30 reps can get similar results. The latest research seem to indicate that 30 rep is the point after which you no longer see strength and hypertrophy improvements, only endurance. As you said consistency is really the key here.

thank you sooo much...very very helpful video here

I am 48 and try to do 30 mins walks at least 4-5 times a week in the evening sun. It is nice to enjoy and take in nature at the same time. It’s the time where I just focus on myself and be quiet, at the same time get some fitness. I don’t like cardio 😅 and still loves some sweet treats sometimes. I am just coming back to some resistance training. Your videos are inspiring.

Fantastic advice and he’s living proof look at him. It’s sustainable which is the key 😊

Dude, where did you come from? Been waiting for you all this time. You're sharing to us more realistic approach in getting our goals! Thank you so much man! I really appreciate your videos!

omg I recognized the parks in the random clips of korea’s little workout parks haha. love those things. great video, thanks for the tips! I’m new to going to the gym and trying to build my routine! it’s super exciting looking how light the weights im working with now and imagining where I’ll be able to get after a few months :)

This is exactly what I’ve been needing to hear, after losing 70 lbs last year I took off the holidays I’m still feeling the results and benefits of my weight loss journey last year, but I’ve been struggling to get back to it Thank you for your content, it’s very motivating

You had me @ Minimalist. Nice!

Thank you for sharing some REAL wisdom 💯 🙏

Gracias por este video hermano! Por fin encontre lo que estaba buscando. Gracias.

Great stuff! Sounds like a lot of what I've heard but I like your suggestions, definitely subscribing. My biggest issue is consistency so I'm going back to starting small

Great Video! I love your minimalism mindset that less is more! I totally agree. The only thing I wonder is why your background is not minimalistic 😄 keep up the great work man!