1. Walk 10,000 steps a day 2. No food after 7pm 3. Closely watch the mirror adjusting your food intake surplus fat and reel fat intake 4. Full body workout upper and lower together 5. Prioritise lean protein 1h per pound of body weight 6. Rotate food intake quitting dinner or breakfast - metabolic flexibility 7. 60-90 days of Mediterranean foods then less Keto cycling 8. Lots of berries around workouts 9. Fibre is king eat lots 10. Fat / Portein high and low Cycling 11. Don’t eat nuts except macadamia 12. Prioritise recovery over intensity 13. Sauna, steam 14. Eat lots of eggs 15. Hang with the wife 😊
One of your best videos. Thank you. Happy New Year! I am down 70 lbs and in the best shape of my life at 59. Lean 10% give or take. You taught me to vary the diet and be flexible. Use protocols like keto as a tool and not the rule. My motivation is seeing my daughter get married some day. High cac score that i likely earned by just being on the edge of type 2 and overweight. My Dr was happy keeping me there and never told me about consequences or ways to turn the ship around. If not for folks like you Thomas I would still be blindly following my drs advice! Keep it real.
Quite right, Mark. Unfortunately, in western medical schools doctors aren't taught how to keep patients healthy. They are taught how to deal with disease and injuries. As a fitness trainer of many years I've trained people in the medical profession, including two M.D.s who were obese. Their lack of knowledge about nutrition was astounding to me. Medical doctors in the U.S. are not the ones to go to about getting and staying healthy. They're more interested in knowing how to avoid getting sued...
I wanted to add support for walking. I do a lot of pull-ups, push-ups and planks. An hour walking at different rates. The walking is a great time to relax and reflect. It is probably my number one daily goal too. It really works to keep the body burning fat. Paul R. Is also a big advocate. Simple and super effective. No excuses!
Congratulations Mark!!! I have learned a lot from Thomas and others as well. It’s helped me lose so much weight. Went from keto for 2 years to fasting and the Mediterranean diet. I’m at my goal weight now so I’m just trying to maintain and stay healthy. Walking is also my favorite activity as far as relaxation and being outside (when I can) We’re in this together! Good luck🎉
@@markhicks5569 Great work man. Wouldn't say the doctor's at fault for not pushing you harder. Probably has a lot of patients who complain about being close to 60 and basically inactive and set in their ways. It's always important to make clear to the professionals what you're looking for and they will give you the advice you want. See a doctor like a personal trainer. If you tell them that you're okay with where you're at, they won't push you to Mr. Olympia levels. If you tell them about your bodybuilding aspirations, they will give you something completely different. Guy was probably happy that you only were overweight and bordering type 2 instead of obese with full blown type 2.
This is the most down-to-earth explanation of staying thin I've ever heard. Most fitness gurus, for better or for worse, try to throw scientific jargon at us and we have no idea what they're talking about. This is simplistic, logical stuff.
I thought it was unhealthy to stay under 10 - 12% body fat? I do about 75% of ur routine and I have lost 100+ lbs in 8 months. Still looking to drop another 20 or 30 more and I'm sure I'll hit it if I copy this. Thanks for posting this. My drive is curiosity to see what i look like skinny or lean. I was 300lbs in April 2022 and as of today Jan 3rd 2023 I'm at 197.6lbs. I'll be crushing my goals this year and I'm excited!
Hey I was also 300 about a year or two ago🙏 I got down to 170 then felt reallllyyy small. Currently bulked back up with muscle and now I’m 194.6. Shoot me your IG if you have one we’ll talk if u want some tips or something
Correct. It's a stupid idea for most men to try to stay at 8% BF all the time. And furthermore, Thomas is quite clearly NOT as low as 8% BF all the time anyway LOL And of course no PEDs are taken by any YT fitness gurus. Not ever.
Also, don't forget "not drinking alcohol". When I drink, I binge eat whole pizzas and I'm still hungry afterwards. I'm heavily cutting back on drinking, as it's been the ultimate cause of all of my weight gain.
I rarely eat when I drink. Really helps. Hard to control portions when someone else is cooking for you. If I eat I make something like chicken breast + veggies or a 80g of pasta with some oil on it when I get home. Usually I just drink water and eat something in the morning. Usually something salty with meat.
Just stop drinking that poison 100%. I quit it 4 moths ago, best decision ever. Not only my life has improved in fitness, but sleep, mood, digestion, skin health and more...
@@theprolightingindia Video says under 8% bodyfat. Clearly what you are doing is not enough since you aren't at under 8% body fat... I don't think people watching this video is just aiming to be under 13% BF
Bro, you literally could've stretched this into a book and had a best seller. Thanks for all the free game. Going to do all this. I've actually done all these things at different times and didn't know why the results were great but hearing you put it all together and verify it just gave me clear direction. Thanks alot
11 out of 10 points for this video! Calm, elaborate and precise presentation and you've managed to fill an aesthetic/ superficial pursuit with a well rounded action plan of healthy habits and advice.
I've had a no meat diet for almost 20 years. My father died of a massive heart attack at 49 and I stopped eating meat in my early/mid twenties until I could determine that eating meat outweighed the benefits of not eating meat. I'm still not convinced, but I'm considering it. It's a big deal when your lifestyle has been one way for so long, but do you think there is a good protein source without meat? I do eat a lot of eggs like you mentioned, legumes, dairy (yogurt and cheese) and I'll supplement protein.
Originally I didn't like you because you always harped on fasting and I was ignorant. Then I educated myself and began to really listen to what you were saying and I'm incredibly grateful for doing so. Thank you for all of these incredible insights that you share with all of us I truly appreciate it! God bless you and your family!
Yes, we want to hear what you have to say. You changed my life with one simple video. I'd started keto & had decided to try 1 month. You recommended minimum 6 weeks. Since I wanted to stop inflammation not lose weight, it took longer to see results. Thanks to your recommendation I feel fabulous.
Had some puzzling questions with research and you hit the nail on the head to my direction towards which eating style I want to stick with. We appreciate all your knowledge ,you have a beautiful wife and family. Thank you
Thank you! Bottom line is cycling on and off healthy habits, even exercise intensity. Would love to know what you think about oatmeal given the amount of carbs.
Nice work Thomas! I am walking around for months under 13% it is part of my job as you said about yourself. It’s not easy and it’s not for everyone but I love it ✊ 114 days no alcohol team Jesus winning 🥇
Jesus turned water into wine at a wedding reception, according to the New Testament. Hopefully he only drank in moderation, and instantly healed hangovers for others, along with exorcising demons and allowing the blind to instantly see.
He's not on steroids he's on medically prescribed hgh cause he's short and if you know anything about high it does fuck all for muscle growth. Stop being a sickness cause your jealous and unhappy
That's the great thing about you. You understand the power of cycles and variety instead of claiming that one diet rules over the rest like so many nutrition gurus do
Your tips and tricks are so helpful and I can't wait to try them out. I'm sure your 13 steps will be a game-changer for anyone looking to get in shape. Keep up the fantastic work!
I'd like to see more on Mediterranean keto and not-keto. Carbs grams and timing for each, transition between or abrupt switch, performance changes, sleep effects, etc.
Thomas i appreciate that you are sharing your journey with all of us and giving us your best, honest experiences! It is key for all of us is to do what you said. Get all the information you can and then try things out on yourself! Maybe some people can eat nuts and be fine. Maybe some people can't do as much high intensity work outs. Whatever it is, the point is to be the master of yourself. If we don't get control of ourselves we will be left in bondage to our addictions and natural flaws. Thank you Thomas for another great video! 🤗
I always appreciate your videos because you share your own personal success with fitness and weight loss. You actually know the struggle/discipline it takes to achieve results, and it's very motivating to your viewers!
Great video. I have the walking part down pat. I was over 20k 5 days a week because of work. I think walking is underrated especially being in my mind 40’s keeps my joints feeling better. I have vowed to get myself down to the leanest I’ve been this year and will try these things tips ASAP. Gotta have a plan and not fly by the seat!! Thanks!
Great video. I admit I am one of those who “rains on the fiber parade”. I am reminded that when it comes to diet there are certain core principles but there are also individual differences. So if fiber works for you, great. For me, fiber has never done anything for me except give me problems, often the very problems fiber is purported to solve. I dropped fiber more than a year ago, and I have never felt better and my blood lab work looks great, according to my doc. But I certainly cannot argue with Thomas’s results. He is doing what works for him, and that merits respect.
Thanks for this Thomas... Been following you for a little over a year since I started my keto/fasting journey.. You along with self discipline and research has really taught me a cheat code to health and weight loss... I'm currently down from 300lbs to 220lb...I look and feel amazing and wanted to say Thank you fo4 inspiring so many.. please keep doing what you do and your teachings...
I really liked this video. Felt so honest and care-free. Most often he has to provide the greatest, top-notch, up-to-date, scientific proof for every syllable that comes out of his mouth or someone's going to get upset. This video had an "I ain't worrying about all that today" kind of feel, and I loved it.
Hey Thomas, the Walmart video was great because it shows real life application of what to shop for. You should do one for every major grocery store. I think that would be a popular series.
Honestly been a while I quit your channel because I wasn't fan of the way you were delivering (too much complicated science that it wasn't proven 100%) but now I see a new Thomas, reasonable and also very credible with content not hard pushed but mostly sharing the experience and even the voice tone. and this video is great. Hats off
Great video, Thomas - I've been taking bits and pieces from your videos and have lost over 40lbs this year. I'm feeling stronger, healthier, and most important...happier. Sincerely, thank you for putting out content to educate and share ways you've blazed this path for others----I've neber tested or found my % of body fat... However I want to set some goals here..I think 12% or 14% is a good place to start...but again, I don't know where I'm currently at...Anyways, off to learn more and make better decisions!!! thanks dude. Best, SoCal John
2:44 Thank you for confirming this! I used to do this by accident and it really works. It gives you a goal and you don't stop the workout/dietary regimen, which is the most important thing. It gives you an unachievable goal.
Thanks Thomas! Since being healthy and more fitness focused the last 4 years my BF% has varied between upper 11's to low 14's. I'm using Cronometer now which should help but would love to get to 10% or 9.999x%. I'm experimenting just like you within my own parameters and constraints that's a little more animal based focused. Based on this I also think I will up my protein a little bit and modulate the fats. If you see this would you mind commenting on grassfed beef fat? I'm surprised you didn't intentionally utilize, say, ribeyes/burgers to hit your macros while getting more stearic acid SFA's that's known to help with visceral fat metabolism.
This was outstanding. Fascinating content and impeccable delivery. One quick takeaway for me: I'm bringing my stocking cap to work for walks outside once or twice during the workday. I tend to downplay "steps", but I see from you that it's important.
I’m just learning about oxalates. Was really bummed to learn I’ve been eating a lot of that. Macadamia nuts and almonds are the worst offenders. Would love to get your take on this, in depth. Can’t believe I’ve been doing keto for a year and just learned about this. The carnivore folks seem to be the ones leading the charge here.
I know almonds, spinach and peanuts are very high in oxalates and best avoid or kept low. Almond flour is filled in keto breads, treats etc so I have got rid of this from my diet and feel better as they cause leaky gut. I thought macadamias are extremely low lectin and therefore not a problem on the oxalate front. Where do you get the info that they are high in oxalates as if that’s true I need to cut back as I have 50g a day?
@@terminator2798dude don't even look like he's 220 lbs. This body doesn't need anything other than to get decently strong. 350 bench. 405 squat, body weight press, 500 deadlift and so on and of course being 10 percent body fat and less. This is very realistic. This might take 5-10 years for someone just starting but he is average. Lots of hard work is all. Doesn't mean someone isn't using steroids but you definitely could build his physical appearance without them
Is your physique achieved naturally? I appreciate your transparency and have no judgement if you do. I just want realistic goals and your information has already changed my life. Bless
I’ve watched dozens of Thomas’s videos. Always appreciate his content. This, is absolutely my favorite video that he has made. Well done Thomas and thank you.
Serious question(because I use alot) what about supplements? I'm talking natural ones. I take things like berberine, and meta mucil caps for added fibre etc
Thomas does 12h fasting(your standard window) really helps to stay fit and lean? Do we have to choose longer fast when we get fit,I mean when we are lean , (for me , when i gain muscle mass as weight)? beacase your standard window is 12 hours
I've been following you for almost two months, and your info is straight 🔥 👌 I've taken some of your tips: Working out fasted. Intermittent fasting, which helps me not binge on garbage, especially at night. I'm back to eating my two whole eggs instead of just egg whites which makes me so fucking happy because I love eggs. And a few others. Your videos keep me motivated and make me feel not so stressed. These tips today have me even more excited because I'm realizing I don't have to stick to one thing. You're amazing. Thank you!!!
It's cool to get some insight on that man and to see how much I actually find I do naturally. My routine too takes in around 7,000-12,000 steps. I don't always manage as many days as I'd like in a given week but it's something I love to do and I'm lucky enough to have a nice area in which to choose my walk, which can be anything from a couple of miles to seven or eight. The objective mirror too seems to be a thing that I've adopted quite naturally - the initial boost I got from beginning keto a year ago is when I probably started that habit, but it does give you that reminder to think on. It seems as though a good rule of thumb is shaking the patterns of IF and keto meal ratios and timing in a way which is as unpredictable to yourself as much as it is directly to throw the body off?
Question: how can you cut it off at 7pm and rotate fasting schedules at the same time? With do a skip breakfast, my last bit of food is at 8pm? Are you just having a smaller eating window?
