12 Golden Rules for Fat Loss that I ALWAYS Follow
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- Опубліковано 28 тра 2024
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12 Golden Rules for Fat Loss
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Timestamps ⏱
0:00 - Intro - 12 Golden Rules for Fat Loss
0:30 - Calorie Tracking
1:43 - Increased Calories When Increasing Activity (G-Flux)
3:31 - Caffeine as a Tool
4:20 - Fasted Exercise
5:20 - Lean Meats & Added Fats
6:40 - Use Code THOMAS20 for 20% off House of Macadamias!
7:43 - Libido Monitoring
8:46 - Eat in a 12-Hour Eating Window (when not fasting)
9:22 - Eating Only Protein
10:37 - Have Breaks Between Meals
11:34 - Craving for Sweets
13:07 - Walk as Much as Possible
14:02 - 1 Avocado per Day
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🎯 Key Takeaways for quick navigation:
00:28 🍽️ *Maintain a weekly calorie oversight rather than daily tracking, ensuring a slight deficit for fat loss phases or a slight surplus for muscle building.*
01:48 🏋️♂️ *Increase calories only with heightened activity levels to manage energy flux effectively for metabolic adjustments without backlash.*
03:36 ☕ *Use caffeine strategically as a fat loss tool by varying intake based on activity levels rather than relying on it consistently.*
04:32 🌅 *Perform some form of fasted exercise daily to introduce hormetic stressors, aiding fat loss efforts.*
05:29 🥩 *Opt for lean meats for easier calorie tracking, supplementing fats through other sources to maintain dietary control.*
07:44 🍗 *Use libido changes as an indicator for necessary calorie increases, monitoring overall metabolic health.*
08:57 ⏰ *Maintain a consistent 12-hour eating window, allowing for a 12-hour break from food to support metabolic function.*
09:25 🍖 *Prioritize protein consumption over other options, even if it means eating less or opting for simpler protein-rich choices.*
10:47 🚫 *Minimize snacking between meals to stabilize insulin levels, promoting efficient fat utilization during periods of low insulin.*
11:42 🍓 *Address sweet cravings with fruit or dark chocolate (85% or higher) while understanding their impact on fat loss and using salt to mitigate cravings.*
13:19 🚶♂️ *Embrace walking as a habitual activity, taking every chance to walk, whether taking the stairs or walking during downtime.*
14:15 🥑 *Consider incorporating an avocado daily for its nutritional benefits, including fiber and monounsaturated fats, for overall health maintenance.*
Made with HARPA AI
thank u!
I've been eating one avocado per day for the last 6 years. 🥑👍
Side effect....I'm now really good at picking avocados.
My 3 guidelines:
1. Plan ahead, and buy the most bright green, rock hard avocados you can find...they won't be bruised up and get nasty fast.
2. Leave unripe avocados out on the counter resting on something soft, when they get darker green and have the feel of modeling clay when gently squeezed, either eat, or put in the fridge, where they'll stay good for 4-7 more days.
3. Classic pear-shaped avocados are best. Very round (spherical), and the pit will be HUGE. Very long-necked and they will be stringy/fibrous.
Cheers!
Thomas you should not waste your time commenting on the haters that give you grief for having sponsors!! You produce amazing content! I am so grateful! I love the products you endorse!!! Seed probiotic has changed my life! House of Macadamias is amazing!!! Focus on the people that love you! Don’t give breath to the haters!
#8 "Eating only protein" has been a game changer for me.
Example - We just went on a cruise. I did not want to just eat garbage during our long travels days flying there and long days of activities on the trip.
I still wanted to enjoy myself so I loaded lean for the majority of the day. Smoked salmon and ham during breakfast, whatever lean meat they were serving for lunch.
Then during the dinner and evenings I had a little more "Play" to be a bit more free with food... Since I did not over do everything all day. At that point in the evening I am simply less HANGRY because I had not eaten junk all day. Im actually less likely to go into "Cookie Monster" mode lol.
I still enjoyed food - I just tried to limit the "indulgence" to one meal max per day. The rest was clean and lean.
One of my favorite health channels thanks for all the content
AMAZING CONTRNT THANKS FOR THIS INFO DAILY AND WEEKLY.
Great video 👍🏽
Oh, I like your philosophies so much! I've learned spans, Thanks!
Thanks for sharing 🙏🏽
Thanks for this
Amazing content - thank you
Thank you for this personally valuable information 😊
It’s a good regimen. Good for you, staying true to what you believe is good for you.
I am 65 and hurting lol ( 10 years of football and blue collar worker) walking is king! And I love my total gym and swimming. Great videos Thomas.
Thank you for being honest and authentic.
He is a known juicer. Don't be fooled.
lol you’re naive! This guy is hardly natural. He’s making a killing by telling people hey look at me, look at all the studies and all the info I know. Take all my advice and you’ll look like a drug using bodybuilder. If he’s on TRT great, admit it. If he’s natural great, let’s see his most recent lab results. Otherwise he’s just a charlatan. At least Mike Israetel has the balls to be honest about his physique.
@@guillermowijdemans1587
It amazes me how many idiots buy into these guys.
Nice one.
Thanks Thomas
Yeah. Probably your best video. This is pretty interesting content
Great golden rules
Thank you
Fav video from you so far!! Nailed it
Great list.
Sharing what you do yourself makes for TOP TOP content.
Excellent video! Thanks
this is so good I put it in my huge bibliography on my channel
Great video. Need to start walking a lot again.
Thanx Thomas..appreciate this video 👍🏽
I love your candidness!
This is one of your best videos !
GREAT VIDEO!!!!
Just fysa, I don’t mind your plugs for products but I normally FF by them but there are times I look into the products you push. Overall, I enjoy your content!
Great advice!
Thanks for the information
OMAD works! I fast for 23:1 IF and eat a big meal with lean protein, healthy fats and will eat a good dessert that has low sugar like a keto ice cream bar. I’m down 20 lbs since Jan 2024 and been working out intensely
OMAD is no longer the new kid on the block, the experts are now saying it raises all sorts of risks which is the cue for us to move on to the next fad and so forth and so forth.
@@BillBiggs1What experts are saying this? The FDA? How does eating once per day pose a health risk?
@@johnsalazar2950 lol I’m not the expert who said that
Very helpful. Thanks.
Looking good, V-shred!
jk
It’s Thomas Einstein
@@BillBiggs1 Who is Thomas Einstein?
@@teeroy7973 Thomas is the content creator 😂 u don’t need to be Einstein to work that one out.
@@BillBiggs1 /whoosh
Thomas is most legitimate guy providing valuable content
Amazing Content Thomas🙌🏻
great video and to the point !!
Excellent 👌🏾🔥🔥🔥🔥🔥
Shout out to Clyde's Coffee in the caffeine section! My local coffee shop here in Tahoe!
Thanks, Tom!
That’s good but I have to keep track or I gain. Ugh. So interesting about the meats. You do lean and add the fats. That is very good. Love your eating window. I like that too.
You're a good man. This is gold.
Thank you. ❤
One of your best videos. Appreciate it.
Great video Thomas! One of my favs. Thanks for sharing!!
Love love love everything you had to say!
Thanks for sharing your life experience !❤
0:26 Uhhh is that Coop from Garage Gym Reviews?!
Very good vid bro
Great video, Vince!
Nice lead into your commercial ad .. haha
thanks for this, bout to start summer shredding
You’re one of my fav people to watch for health/fitness
Those macadamia nut bars are awesome
Awesome video Thomas!
Youre a treasure DeLauer!
I'll give you mine
haven't even watched the full video yet btw
1: Calorie Deficit
2: Eat whole foods, fruits veggies, meat dairy, eggs fish
3: drink plenty of water, diet drinks are allowed also and coffee
4: weight training is a MUST if you don't want to end up looking skinny fat
5: walking is king for cardio and fat loss, i aim for 25k steps a day when dieting
6: Sleep and especially deep sleep is crucial for optimal hormone health, happiness and of course fat loss and muscle repair
7: Intermittent fasting helps a ton, i don't eat till around 12pm, usually fasted cardio of some sort and some coffee in the morning
8: Stay busy and active throughout the day, i notice when I'm bored with nothing to do I'm more likely to eat or binge eat
9: Set realistic goals, aim for about a 1lb to 1.5lbs a week, the more fat you have the more aggressive you can be at first
10: Make sure you're hitting your micro-nutrients, using Cronometer, log your daily food and see what you're deficient in and then adjust
11: Take diet breaks when needed, and allow yourself some wiggle room to eat whatever you want as long as it is within your calories limit
12: Enjoy life, have fun, do not obsess over the scale and enjoy the journey.
25k steps a day goddamn.
how are u not walking all day
@NiKo an hour in the morning, get some sunlight also
I have a treadmill at work so I walk 45 mins in the late evening before bed, I also walk to the gym 15 mins away and walk after I eat
This is only while I'm cutting tho. I refuse to go under 2k calories when dieting, I'm 5'7 and I diet on 2500-2600 to lose 1.3lbs a week
He forgot number 13, steroids. He obviously uses quite a bit
@@brbjk.m.846 It's called dedication.. he's not on peds lol.
This video is helping me thanks
Sick vid. Love it 👍🏻makes perfect sense
I do most of these things especially the protein emphasis with good fats, six hour eating window, 1 avocado, and walking (25K/day step goal). I have never felt better (will turn 60 this year). Went from 353 pounds to 198 pounds in 15 months (still working to get that last 23 pounds off to get me to a 15% body fat and 24-25 FFMI). Resistance train for 1 1/2 hours 3 times a week, 30 minutes of rowing 3 times a week, and the walking. The Macadamia nuts with sea salt are great. My daughter loves them as well (we usually split a package).
25k steps per day??? That's at least 4 hours, maybe 3:30. How do you even find the time to do it? Massive props to you, I could never. I walked for 2:30 today as a one off, and it was great in the moment, but it's just too much time to do consistently.
@@ddd-op5wy I live ten minutes from my office. Also since I do audiobooks it is multitasking for me. I only have to prepare one meal a day (or sometimes every two days with leftovers) since I do a lot of 23/1 intermittent fasting.
6 hour eating window...you must have a really slow slow metabolism. I am blessed I dont need to do that (or coudl do that)....
wowww man this is some new perspective i appricate it 3:29
I don’t count calories, I make sure I have enough protein. I like chicken thighs over breast. You don’t have avoid fatty meat. Dr Berg prefers fatty meat when your doing keto. Im very cut eating plenty of fatty meat.
Nice rules . So many of them i already do .
I’m with you on the eating meat part. I’d rather have some chicken nuggets (grilled from Chik fil a) than a protein bar. But it’s so expensive now ugh!
Amazing video ! Keep up the good work
I want to count calories but I don't know how. Tom can you do a video on how to effectively count calories.
fitness man + fitness woman + Fitness kids = new subscriber
Fantastic health rules
Great advice! Was told I was too old in 40s started training in garage lifting rocks doing mainly bodyweight exercises got ripped af at 52 years old!!!
Just checked your channel garageman BRUTAL keep it up grandpa 🔥 subbed
Too old at 40? That ludicrous! I’m 72 and started intermittent fasting and resistance training and working out (fasted) regularly four years ago. I’ve never been stronger in my life.
@@margrose5 right. That's the dumbest thing I've ever heard. Too old at 40... Wtf
Dam look at you. You not called V-shred for no reason!💪
Thomas, what does your macros look like?
Dude you could mukbang pizza and mainline IPA 24/7 and look better than 99% of us!
I really appreciate how indepth you go with your lessons.
I'm recovering from an injury and starting my weight lifting journey all over again and honestly feel like this time around I'm healthier than I was before my injury. I contribute this 100% to knowing more and being more prepared to change my life, not just a part of it. I picked up These videos while healing so that i was at least mentally preparing whilst healing and they have really changed the game. What a difference from the fitfluencers I used to follow. Your videos are fantastic, and are now a staple in our home. Thank you for all of your effort and excellent content!
"Occasionally..I always"
great video…it helped make things click for me with certain things!
Love your content Thomas, best in the business! God bless!
I would like to know if protein powders, fat burners and alike were ever involved in your physique.
Yo, I never realized you were a gamer before, bro! What's your top five games of all time?
He ignored you
Anyone know what cracker Thomas used at the end of the video? Or does anyone know of a low-carb cracker that tastes good?
Rays since decade ppl with ua-cam.com/video/ONu4dPA5P4w/v-deo.html
REALLY GR8 INFORMATION THOMAS SHARING THIS ONE ITS ALL U NEED KNOW ,COOL ❤🎉😊😎🧡💛❤💜💙
Great video - thanks! Lots of practical advice
Best video in a long time!
Boy the kids are getting big 💞
Before fasted workouts, do you have caffeine?
Awesome video! Really enjoyed the information 👍🏻👍🏻👍🏻
Yo T Shred! I see you rocking that BluBlox EMF shielding hat! Good stuff man !
You Are Truly The Truth Bro I Appreciate This Content! 🗣️🦁💪🏽🏆🔥
Here is an easier way to track calories..
Eat when you are hungry, stop eating when you are not hungry and track your weight every day.
If you are above your standard weight, cut back a little on carbs until you are back on track.
whats that thing clipped to your shirt?
I really liked the "don't get hung up on the daily" idea...
Tom, you’re looking ripped. Bravo!
How to know which potatos are gmo which are not🤔??
Take a shot every time he says “nonnegotiable” Kek
This video is very important, I agree from personal failures to most points mentioned.
lifestyle > diet
Right
I'm a fan of fasted exercise in general too. I feel like having a bunch of food in my stomach, especially when lifting, makes me sluggish. I also prefer to have any insulin spikes happen after the workout, so I don't get a drop in energy if I'm going to be in the gym longer than 45 mins.
What I like to do is load up with a really solid last meal the day before I'm doing some serious lifting and work off that.
Why was there smoke steam from your avocado 🥑 snack what were you eating? 😅
Inquiring keto heads want to know 😃