11 Golden Rules to Build Muscle While Losing Fat

[@JohnDHair]

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. 🤯

[@queenladycd]

Cliff notes. Thanks 😊

[@jhamlin726]

#9 is neurotic

[@ViktorEBoss]

Thank you for your service 🫡😅

[@justnotme6886]

thank you

[@truehealthkei]

The helper 👍

[@snakeeaterapc142]

I can attest to the blue light Thomas is talking about. I was blown up in Afghanistan in 2005 and sustained a very bad TBI. In 2015 I went to the Brain Treatment Center in San Diego to get what they call MeRT and they are huge advocates of blue light therapy and your circadian rhythm. I was there for a month and I left there feeling the best I have before the IED. Of course it was a combination of the MeRT, blue light therapy, getting natural blue light (between 0700-1100) and my sleep improved so much which starts to make everything else work and function better. Sleep will fix a lot of issues you have and Thomas is right about the muscle growth.

[@trollmcclure1884]

I was avoiding blue light wearing yellow glasses for maybe 8 months. It started with the night mode on computer screen and then I thought that if it's so energetic and kinda burn the retina, I'll avoid it during the day too. Well, it may also be because of welding but now I see a halo around the moon. It means refraction. It means cataract. I wear no glasses for two weeks and it already seems a bit better.

[@dabeav1317]

Thank you for your service

[@gregorysorce1898]

Army C 1/327 - 101st. I get you. Things get "better" with time.

[@haroldbrian310]

Thank you for your service sir, stay safe and God bless you and your family 🙏🇵🇭🙏

[@StevenSeiller]

💜 I appreciate your service to country, but also to yourself in recovery. 🙏

[@downtorideent6790]

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 👍

[@chelelee6321]

You're still young enough to change your life. I wish you success in your journey to better health.

[@shelilachel4162]

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.

[@RealziesCuts]

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

[@SSx90]

💪🏽 I'm getting started with 18 days of no alcohol after 8 years of alcohol consumption

[@trollmcclure1884]

It reminds me to open my beer. Alcohol is energy like sugar. The negatives come with the dose. I think it's beneficial. Hops may block testosterone but keeps the prostate from swelling. Red wine is better for men but come on, it's summer time. Nothing feeds the thirst like beer - the mana from heaven invented by monks.

[@Kalster1]

Why is it anyone who quits drinking knows the exact days since they last drank? Is it because sobriety feels like being in hell?

[@trollmcclure1884]

@@Kalster1 yeah. It's not over untill you can have a beer here and there without the urge to get wasted

[@curtisgrudzielanek6513]

​@@Kalster1I don't. But it's been about 3 years or so. I'm not counting because I made a lifelong decision. Not a temporary decision.

[@MythicStealth]

Been doing PSMF Protein Sparing Modified Fast lately. Meat, eggs, fish, very low carb while losing last 10lbs. I workout fasted and have been seeing a lot of positive improvements with these macros.

[@Vlabar]

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.

[@celticsfaninthedesert4778]

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

[@arthurmabeejr8752]

This is something I have used since I was 16 years old, now I'm 61 years old. It's amazing how research finally is coming full circle, I have been able to maintain my 28" inch waist since I was 16 years old, and added muscle weight over the duration. I used to be 130 pounds soak and wet, now I'm 200 pounds at 6' foot even. I don't have the most massive body, but hey! I'm very happy with 11% bodyfat, never had a desire to be 8% or leaner, even though I've been there numerous times, felt like poop, sleep declined, headaches ect., I feel great at 11% bodyfat, sleep 8 to 9 hours every night. Great information Dr Delauer, this is science proven for years: The Mitochondria depends on all aspects of these 11 rules, not just for muscle building, but also for a healthy metabolism. ❤💯🙏👍💪👊

[@serebbi]

What time are you going to bed and when are you waking up?

[@jc4evur661]

Studly!

[@arthurmabeejr8752]

@@serebbi I usually go to bed around 11-11:30pm, wake up around 9:30am

[@blondelp8451]

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

[@RLeeErmy]

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

[@carlpacquing2575]

I liked your take on failure training. I've always loved training to failure, out of personal enjoyment, but also obsessiveness and perfectionism. Lately I've dealt with knee and hip injuries, so managing failure training, and being smart about it will be key for me as I approach my 30s.

[@jc4evur661]

Form, and maintaining proper form, especially towards the end of the rep, is vitally important. Otherwise...injuries

[@bairfreedom]

@@jc4evur661 If I feel I am losing form due to fatigue I stop. I already have a messed up enough back. Lol

[@ham2956]

I’ve been recomping my body for the last 13 months. You 💯 can build muscle in a deficit. It’s slower I’m sure. I’ve gone from 248 to 193 in the last 13 months. But there’s no question I’ve put on much more than ‘newbie’ gains.

[@florianeisele9945]

Try this when you are already at 180. Both is only possible when you have a high bf %.

[@doughughes257]

One of your best video in my opinion. It pulled together all the things I’ve been learning. Thank you so much!

[@steviegee8413]

Totally agree on training to 80-85% failure. As a 49 year old, it's what I do and it gives me energy left over to move on to the next set and the next set and, so far, avoids injury. And despite training for just over a year, I'm seeing muscles I never knew I had. I'm not mega or anything, but definitely seeing vast improvement despite only hitting the gym 3 times a week.

[@judasblewit]

So you go to almost failure but keep a bit in the tank for other workouts?

[@Neon_toaster]

<a href="#" class="seekto" data-time="335">5:35</a> jesus, seeing those quads activating in slowmo is so satisfying to me

[@emach07]

Thank you so much for all of this personal info and knowledge that you took the time out to share. There's gold in these here hills. Invaluable! So many things here I have learned the hard way, experienced, and relate to so much. Sooo encouraging. Thanks!

[@igorkhomenko9680]

Out of the dozens and dozens of your vids I watched - this is one is by far the best. Super motivational. Thanks a lot!

[@jeffScotty]

I love this new way you are sharing these bullet point presentations.. Finally😂

[@RichardThomas-lu6ej]

Great video. Thanks for sharing!

[@fatlizardwr4313]

I’m 55 and I had bodyfat percentage 21.5 and muscle mass percentage 35.5 when I started <a href="#" class="seekto" data-time="968">16:8</a> IF, cut off most sugars, and started weight training 6 days a week with 3-split program a bit over a year ago. No other exercises. And no other restrictions in diet. My goal was to lose fat and gain muscle so that my body composition would be more ideal. I am 188 cm tall and weighted 92 kg at the start. 9 months later I weighted 86 kg, my bodyfat percentage was 14.4 and muscle mass percentage 39.3. I had never looked as good and muscular nor seen even a glimpse of my six pack. So I lost 6 kgs overall weight and at the same time gained at least 3 kgs of muscle based on my body composition metrics. Also my visceral fat went down 30 % during that time. I’m pretty sure that I was on caloric deficit most of the time as 8 hour eating window is not too long… So it is definitely possible to gain muscle while losing fat, thanks to intermittent fasting and good muscle stimulus from weight training.

[@kristfur]

What are some good Occlusion Bands for BFR training? There's a lot, lots of tacky branding, bright colors. Not what I'm looking for.

[@randya322]

Nice opening reference to Full Metal Jacket 😉

[@ThomasDeLauerOfficial]

I’m so glad somebody gets it 😂

[@stevent4955]

Thanx Thomas ! I will take your advice

[@alexisluna9764]

Very informative video, thank you!

[@robbrooks3809]

Thomas this is by far the best video you have put out in a while/ very informative thank you

[@k.t.1594]

Extremely amazing and valuable video!

[@kathleenreyes4345]

Thank you Thomas!!

[@rescignor]

I really love your content and I am implementing what is new that I have learned. I have seen many of your guests and they also add to my tool chest. How ever , I have to say, both you and your guests have completely missed the ball on the very first step (Written Goals) followed by corresponding Affirmation statement. I Promise if done correctly and then you follow your 11 rules you will have success.

[@michaellemaire7827]

Would love to hear rules for dropping max BODY WEIGHT while continuing to build muscle and lose fat

[@thebalrog2277]

Eat less, move more, eat more protein, left weights

[@lewynld]

Learn to wrestle and eat like a wrestler. You will reach your genetic potential after a a year or two of training.,

[@adammiller9179]

Do you need to weigh in for something? Otherwise, why would you care what your weight is as long as you are losing fat and building muscle?

[@peacefulruler1]

@@lewynldhow does a wrestler eat?

[@lewynld]

@@peacefulruler1 Pretty much keto if you are weight cutting but it also has to be paired with training.

[@gypsyboysla]

Excellent video I just learned a lot. Thank you.

[@BOZ_11]

One thing to add, protein synthesis is apparently increased in fasted inviduals. Excerpt from a study on fish (i know, i know): "When a meal of whole sandeel at 6% body weight was fed to fish fasted for 6 days, protein synthesis and (M˙O2) increased to a maximum at between 12 and 18 h after feeding. Peak (M˙O2) was about twice the pre-feeding values, while whole animal protein synthesis increased four-fold" The study's title: "Published: April 1992 The effect of short-term fasting and a single meal on protein synthesis and oxygen consumption in cod, Gadus morhua"

[@ioniatco]

Great info! Thx!

[@woopar305]

this channel ios so good thanks for the content and info

[@NewMateo]

Re: creatine - for any of those who havent noticed any benefit at 5 grams try upping it to 10 grams a day. Some people seem to need higher doses than 5 and others like Thomas can get away with 2 grams. Its odd but after I upped my dose to 10 I started to get a noticeable benefit from it when previously it was like it wasnt doing anything at all. Even at 10 grams a day its still considered safe but just ensure you are keeping hydrated as creatine draws in water so youll need to balance it out.

[@1995Benzo]

Stop!!! No one needs that! Eat and sleep better and workout harder!

[@J.B.1982]

Grassfed-grassfinished and wild meats have more creatine so if you're doing grassfed beef you're getting more creatine. I've heard this from solid sources throughout the years.

[@NewMateo]

@J.B.1982 I think the ratio is still like 1- 1.5 grams of creatine per lb of beef and I literally cannot afford to eat 5lb of beef a day lol. Supplementing is far cheaper.

[@J.B.1982]

@@NewMateo 8 lbs of beef per day with the 8 hour arm workout is the only way to get big. My perspective is always curious to the naturally occurring amounts. Humans that ate wild game meat all the time would have a natural limit on creatine and they damn well could get big AF. Look at pictures of traditional Mongolians and the early accounts of Native Americans described them as massive compared to the early pilgrims and colonialists.

[@UfukSahinDenmark]

Thank you so much. I couldn’t agree more.. 👏🏼

[@thrillerkid7965]

Hi Thomas, thanks for motivating me

[@Madmun357]

Great video Thomas!

[@aronulin1158]

Whats your take on fasting ? I've been doing one meal a day for a couple years , thanks for taking the time to give some good info

[@gmo709]

High intensity (sprinting and weight training) over volume (wears u down) and endurance imo, but do it safely and warm up properly. Initiate or stimulate muscle response then rest, rebuild, grow. Give system time to recover as well. Kick in that stimulation. No momentum and slow reps done properly. No swinging. Momentum is an external force. You may get help from your spotter for negative reps. Or if you like spending hours in gym, do your set after set and take a lot of time to not get a lot more out of it. It is up to you. There is something to be said for changing things up, but the change is ...adding more weight. Need proper rest. REST is key... workout and rest are 50/50 with weights. You want to be at your best for the workout and do the hard set as well as you can. warm up with a set , maybe 2, then kill the hard set. Stimulate, then next exercise.

[@beautybellsvanity]

So when should we use the sauna for optimal sleep? And do you workout while fasting? Insomniac looking to get in better shape lol

[@DaCon369]

excellent summary advise! prioritizing natural light and the indoor blue light over-exposure/toxicity should probably get a lot more attention (see Huberman's Jack Kruse interview)

[@321tennisplayer]

Good stuff. An idea for a future vid would be your training cycles. What is your split? Do you do Meso cycles? When do you do a deload cycles. For each phase of the Meso do you have different macos? Keep up the good work. Would also be interested in your exercise selections for each muscle group. I would be interested if you offered a hypertrophy plan that could be purchased.

[@LERicks-ie8xp]

Thank you so much...This is GOOD stuff...I am currently on a weight loss journey and I am learning as I go....You are an inspiration to me...i am learning to detach my emotions from food consumption. I am looking forward to my transformation.

[@mattmongeon2949]

I really appreciate your channel and you have taught me a lot, thank you so much

[@goon5544]

My main goal is to get to 173 in the morning and maintain below 180 no matter what. I went from 205 and now around 176. I am toning a lot, but definitely a lot of omad days where its nothing but chicken/salmon/beef/tuna, veggies and one fruit.

[@thejvp20102]

Nice man I’m in the same boat. 210 last august and now I’m 175 but I was 167 a couple weeks back but that’s because I became skinny fat and started toning so I needed to bulk a little

[@ThaStonedGardner]

My gym has a dry sauna next to their pool. I don't know much about saunas, but have done a little reading on dry vs wet. I have nkt been able to find an asnwer to my one question. Maybe someone here has some insight. Can I go into the dry sauna when my swim trunks and myself are wet? Can i go into tne dry sauna as soon as I'm done swimming laps? Or do i need to dry off first? Do my swim trunks need to be completely dry?

[@gregthomas6637]

In a calorie deficit why cycling help to muscle retention even running not ? (with the same tempo, same heart rate) Like running "use" the muscle wasier as any other type of cardio. Can someone explain it please ?

[@danieladobertifitness]

This video is great.

[@dangilsdorf1488]

EXPLAIN fiber before bed vs protein before bed. BOTH are suggested as what you are supposed to do....???

[@dreicharz]

You look phenomenal and what you talk about is highly intelligent and factual, love your channel ❤❤🎉

[@steveh8586]

❤Thomas, this was a good, simple, easy to understand, straightforward video. I was able to get all the info out of it. Plz try to lean toward more emphasis on understandable/applicable vs deep chemical reactions that, although true, cannot be applied even if understood. You’re so helpful thank you 🙏

[@meyasinm]

I was literally telling my friend that I lost 50 pounds and now i need to focus more on building muscle while loosing the rest of the fat while this video pops out😅

[@METAL__MECHANIC]

Skynet is always listening 😅

[@meyasinm]

@@METAL__MECHANIC You mean Thomas is also part of the matrix?!?!! 😧😝

[@eddiewheeler449]

Thanks Thomas. 190 down from 300. Looking lean and mean.

[@Siegbert85]

Was that a Full Metal Jacket reference at the beginning?

[@MrTejibaby]

Excellent!!

[@sunnysideup2663]

You are definitely smart and know what you’re talking about! Great job

[@alliseeisW]

Amazing health video it was well understood and delivered.

[@NaturesNutriCare]

Engaging from start to finish! Your video is a valuable resource. Our channels cater to similar content interests

[@greganderson2239]

So you the key is to stimulate and shock the muscles in your body by how you train? progressive overload, frequency, volume, high intensity etc? Do these different methods stimulate and shock the muscle so it grows better? Thank you Thomas for this video. I always seem to tone out but don’t really gain bigger muscles so I’m wondering what I should do, I’ve tried doing more weight and less reps but don’t see any improvement.

[@GeorgiaBoy1961]

Hi Thomas, thanks for another well-done and researched video. Do you take requests? If so, here's one: Now that you have unlocked so much for being lean and fit in the prime of life, how about something for the older set? Specifically, things like how a fifty or sixty year-old can use your principles properly and safely? As someone who has enjoyed resistance training and other forms of exercise my whole life, I don't want to given them up now that I am past fifty... but clearly the rules (or at least not all of them) are the same as they used to be. I can't lift as much as I once did, I am not making as much HgH and other hormones, and so on. Suggestions, thoughts??

[@markdenney4938]

Train, Train, Train. Protein, Protein, Protein. You are the best. Thank you.

[@nephilimfto3548]

The full metal jacket reference at the beginning was dope!

[@timflint25]

Serious question about light! We know that standing in a sunny window isn't effective - the glass blocks the benefits of sunlight. Unfortunately I worry that wearing glasses or contacts has the same effect. So many benefits from sunlight are absorbed by the eye, and having a glass/plastic lense in the way inhibits that absorption. I try to spend time outside without glasses, but it's not always practical 😅 (mowing the lawn or hiking blind isn't a great idea). I haven't found anything to back this up but I assume glasses/contacts have the same drawback as a window (common sense right?). Can anyone confirm or deny?!

[@victoriapecci3509]

Most contacts and regular prescription glasses are not UV protective, so you should be fine! Just listened to an Andrew huberman podcast that mentioned this

[@timflint25]

@@victoriapecci3509 thank you! What is the episode number?

[@victoriapecci3509]

@@timflint25 not sure but it was his second most recent one with Dr Jeffrey Goldberg

[@Julia29853]

Thank you, was wondering if replacement lenses after cataracts caused the same issue.

[@RealTimeLeadGen]

Thanks Thomas, looking jacked as always brother!

[@innerwestie1446]

I find a bullet proof coffee before a morning workout gives me way more energy than carbs. I am not keto but I fast on bpc twice a week when I do my heaviest lifting.

[@greggost6493]

Please add something about vitamin D..skin in sunshine..for spiking the T production process..

[@paulgalindo5242]

Such an inspiration. You look amazing.

[@karnnjadhav3011]

Hello sir. I have been watching a couple of videos that you've developed, and there is a doubt that comes to my mind. I always have this annoying though tin my mind that if I don't train to max effort, the muscles don't break, and thus don't grow. You've talked about training to merely 80% intensity. So, does it mean that my muscles do break down at this percentage, and would result in optimal muscle growth?

[@IonTrone]

very interesting info! thanks!

[@forisl4146]

This is very helpful. Thanks 🙏🏽

[@kadenweidner9151]

Can you do a video on your weekly workout routine… intensity? Sets? Rpe?

[@750ml]

Thomas, you didn’t include the BFR video links in the description like you said… (However, I assume they’re easy enough to find with “BFR” on your channel uploads.) I’ll look into the 3 specific products you recommended, thanks! On a separate note, do you have an opinion on the red light therapy products (blankets, lamps, etc)? I want to include a sauna into my regular life, but can’t install one at home right now and it seems foolish to pay for a gym membership just for a sauna (I have a garage power cage setup at home). Any thoughts are very welcome!

[@marsimusaonit4503]

Awsome advices! Thanks)

[@jaykana7677]

Brilliant podcast Please have Richard Smith on your podcast from Keto Pro in the UK

[@helenlong6221]

I want to know if Josh is single!!😂 I’m in the same age group - fat is a little differently distributed, but I found this helpful - never really thought about the cortisol effect of delaying the morning meal, but I might play around with that. As a trainer, I love your answer- no bullshit about spot reduction, but great perspective on how much difference a single percentage point makes when you are already lean. Saving this to share - thanks!

[@jgjohnny7964]

I'm a small lean guy (148 lbs, 5f10) and eating the amount I should (on calc apps) for gains is the hardest thing for me by far. I eat 4 meals and still barely/don't hit the nutrients/ protein I should for gains. I'm always full any tips ?

[@danielj6559]

hey Thomas, working out early morning. are carbs only enough or would one need protein pre or intra workout aswell?

[@garycoy8074]

Thomas, when do you sauna? Our new sauna is on the way and I've heard conflicting claims on the best time to sauna. I'm leaning toward a first-thing-in-the-morning routine, but would love to hear your thoughts.

[@franklahache3679]

Superset sauna with cold shower in the morning 😊

[@Never-Too-Old]

How does eating carbs during a workout help? doesn't it take 2 - 4 hours for the body to process food you just ate? my best guess is that the sensors in the mouth tell the brain food is coming and the brain tells the liver to release is glycogen store and that glycogen is where the energy boost comes from?

[@danschweri]

A lot of wisdom in this video.

[@bonitaamorim2984]

When is the best time to take a sauna? Does it have to be before bed, or is anytime ok? Thanks

[@ThabodiCorp]

should I consume more fat when working out on keto or just calories ?

[@ScottRachelson777]

Can you do cardio 5 days per week and resistance training without losing muscle mass? I can't seem to lean up without losing muscle mass. I gain muscle mass easily but not without gaining several lbs of body fat.

[@williamerdman4888]

Very HElpful... Thank you.

[@tonybell7267]

Cheers dude , some useful things in there 👍.

[@TheTykus]

How much whey is a decent and how much is to much? Right now I’m only doing 1 scoop a day very rare 2. I struggle to get 150 grams of protein even though I’m low carbing. My appetite is rarely high enough to get to 200. 6’2’’ I weigh 190ish. Trying to build. -thanks in advance

[@grimadean3432]

I have IH/ICP/IICP/RICP; can I still benefit from the sauna additionally increasing that pressure? Would it be better if I did cold therapy?

[@gregthomas6637]

In the last 2 year Thomas videos are content are skyrocet !!!! Dunno what happend, but your videos content are gold !

[@basbym]

1-deca 2-test prop 3-winstrol

[@erikbrown2682]

Iv been 20 hour fasting for 3 months lost 50 pounds from 270 to 220. Started working out again arms went from 17 1/2 to 18 pre work out in 2 months.

[@arh7897]

My jobs draining cross between heavy lifting and cardio and I can't eat at work or I feel drained and lose energy for some reason so I'm fasted till I get home

[@johnbrennan3615]

Fantastic video bro 😎

[@michaelatkinson4945]

What happens to the protein that you eat but your body doesn't use. Does it get stored as fat? What if your trying to lose weight and your overdosing on protein?

[@cory3518]

Thomas, what is your education? You're incredibly knowledgeable and intelligent. Just curious if you have any degrees in the health and nutrition field.

[@JoeJaeger]

Thomas is on gear that is his #1 rule.

[@filipcza]

All I heard was: "Shock the muscle!"

[@kristinstewart5556]

What is the best time of day for sauna?

[@cabolynn]

Dr. Leland Stillman MD. and Jim Laird (Coach) have shared a lot of information about light therapy and using natural sunlight for health, etc. They do a live every wednesday morning and you can ask them questions. Their channels are also on You Tube.

[@joshk4372]

How are you tracking weekly calories? Do you weigh it all at the start, then end?