11 Golden Rules to Build Muscle While Losing Fat

1~ Stimulus comes first. 2~ Protein at all costs go for whole foods over powder. 3~ Carbs during workout periodic once or twice per week. 4~ Don’t skip cardio. (also good for building muscle) 5~ Eat more and move more. (Keeps metabolism high) 6~ Training varying all the principles. Intensity, duration, frequency, volume. Progressive overload in each of these categories. 7~ Train to 80% 90% you don’t need to train to max or failure. This avoids burnout. 8~ Blood Flow Restriction Training. Supplemental for recovery not every workout. 9~ Weekly Calorie Count. Not restricted to per day. 10~ 2g of Creatine 11~ Sleep. Optimize for sleep. 🤯

The most important rule for building muscle: Avoid alcohol 💫 294 days no alcohol 🏆🦅🥇

Thomas, glad you mentioned the two grams of creatine. I am a very active female but did not like the water retention a got from 5 grams of creatine. I have been doing 1 to 2 grams and enjoying the benefits of the creatine with less water retention.

Wish I had this guy as a health teacher when I was in school, first part of getting healthy is knowledge. I tried to get in good shape in highschool I trained every day but didn't realize how bad the foods I was eating were. 29 years old now and giving it another shot but this time I got knowledge on my side. Thanks man 👍

Much more of a peek into your personal regimen than usual. Thanks for that! Another great video T.D.L!

I’m currently losing weight while building muscle. Down 80lbs so far and have upped my strength like crazy

I like the rhythm of your video: Clean, pure and no bs. Only good advice one by one.

I'm 50 and I'm glad to hear you say to train to 80%-85% failure. I find it works best for me but I was feeling guilty.

5:35 jesus, seeing those quads activating in slowmo is so satisfying to me

Thomas is on gear that is his #1 rule.