The 10 Minute Hack To Lose Weight Faster | Stan Efferding
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- เผยแพร่เมื่อ 11 ก.ย. 2023
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Chris and Stan Efferding discuss if sleep is more critical than cardio for fat loss. Why Is sleep so underrated according to Stan Efferding? Why does Stan Efferding like taking 10-minute walks after meals? What hacks does Stan Efferding use to take more steps throughout the day?
#weightloss #fatloss #buildmuscle
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Hello you legends. Watch the full length episode with Stan here - th-cam.com/video/EuQoGHEA5Cw/w-d-xo.html
lol..nice work pushing this juicer. This roid rage approach is hilarious! Zero Cardio Necessary!
Hahahahahaha wow its so easy to trick people…if u eat more calories then u burn u will gain weight period i dont care how much u sleep…i sleep 5-7 hours and if u seen me u would think all i do is work out but nope i work 60 hour weeks and two full body workouts a week and watch how many calories i eat simple..sleep has nothing to do with how fat u get hahaha …i can only agree if he said u never sleep or maybe sleep 2 hours a night or something like that but if all u did is sleep u would creat more harm to ur health then anything…also sleep is base on ur genetics..i would say most people only need 6 that are fully grown adults..but they brain washed everyone to think 8 idk why maybe they want us fat and lazy
Hey Chris, have you tried adding incline to the treadmill while trying to get into zone 2? I usually go 11 degrees incline at about 3.3 - 3.5 mph. And I've heard Peter Attia say his zone 2 on a treadmill is 15 degrees incline at about 3.5 - 3.6 mph.
It's a sign of how sedentary society has gotten where walking is considered a life hack.
Its not so much that its the fact hes doing multiple 10 minute walks a day. Also after a meal he walks which significantly helps with digestion.
True!
No kidding. I see these influencers that have to “program” in walking and it is crazy to me. My job keeps me moving all day long, can’t wait to get off my feet at the end of the day.
If your lifting weights/ being active, theres almost no need to be walking after every meal lol, sure that might help with digestion etc alittle bit, but not a whole lot if your already active, imo you don't need to be doing this,I think it's exaggerated and not really necessary, if your fat as sht and act around all day that's a diff story
@@WillThomas-hs3oj in fact, walking after eating is very good. It helps maintain low levels of glucose spikes and your energy levels. Now, those are almost 4000 steps. Overall is very good. Maybe for losing weight or building muscle will not help that much...
Cardio is absolutely valuable purely from a health perspective. The heart is muscle that needs exercise to function efficiently. And yes, you may have to sacrifice like 5% of your muscle bulk to get that benefit. Sleep is universally beneficial.
Use to be one of those “sleep is for the weak” kind of mindset guys before I started a fitness routine for myself and turned everything around. Even now I always notice if screw up my time management and only get 4-6 hours of sleep it severely screws with my mental and physical performance in literally anything I do for the rest of the day. My muscles ache more and I’m definitely more hungry and thirsty to pick myself up more.
Epic crossover. Stan is such a down to earth person.
Sleep makes such a huge difference in my physique in the morning. If I don't get enough sleep, I wake up and look like my body is holding water. If I sleep 8+ hours, I wake up very lean looking.
Same here, I most definitely can tell a difference.
There is zero studies that indicate more sleep leads to more fat loss.
So true … nothing like waking up fresh body feeling nice n lean .. felt that
Truth It does
That’s because you went 8 hours without eating or drinking water. Duh. But yeah sleep is good for fat loss overall more energy and less hunger.
Been a fan of Stan for such a long time. He compresses knowledge very well imo. We get overloaded sometimes with detail in info, and sometimes the big picture is lost. Great guest, great podcast.
Sleep, exercise with Intermittent fasting is great
Stan is a legend! Was not expecting to see him here, but can't wait for the full podcast
Interesting. In our family for generations at family parties, dinners etc, we often have gone for a 30 minute walk after dinner, even on Christmas Eve or Easter.
That actually sounds delightful. Quality time for sure
I love it.
Finished a 48 hour fast just now. I didn’t get good sleep the night before, but I know how I’m going to sleep like a baby since I got a whole bunch of sun today…
Gonna lose another 2 pounds by tomorrow 😎
Stan is a part of Derek's MPMD Marek Health? That's cool!
I've recently forced myself to get up earlier, causing me to get less sleep for some time. I've instantly noticed how I not only recover slower from exercise, but cutting my weight by a pound or two (which I usually manage easily) goes a lot slower if barely at all. So there might be some truth to this.
When people start viewing cardio like a performance metric rather than a chore, then I think they’ll make some serious gains. Gradually go further, faster, and more often and you’ll see how less of a hit it’ll have on your muscle growth. I know a part of it is genetic, but there’s a reason why professional athletes can balance strength and endurance goals. You don’t have to lean hard one way or the other.
cardio is more important if anybody is honest. everybody should do strength/resistance training because it is good for health, but without cardio it is practically useless.
Started doing this and tracking the gains progress is amazing you get better everyday at it. When you start from the bottom.
Thanks to Stan's talking about the 10 minute walk ive made it a part of my life.
Stan is a legend, you are absolutely killing it with the health and Fitness guests lately. Top notch stuff!!
Hahahahahaha wow its so easy to trick people…if u eat more calories then u burn u will gain weight period i dont care how much u sleep…i sleep 5-7 hours and if u seen me u would think all i do is work out but nope i work 60 hour weeks and two full body workouts a week and watch how many calories i eat simple..sleep has nothing to do with how fat u get hahaha …i can only agree if he said u never sleep or maybe sleep 2 hours a night or something like that but if all u did is sleep u would creat more harm to ur health then anything…also sleep is base on ur genetics..i would say most people only need 6 that are fully grown adults..but they brain washed everyone to think 8 idk why maybe they want us fat and lazy
The more research that comes out, the more it almost seems like sleep is more important than everything for everything.
Really looking forward to this. Stan is the man💪🏼
Stan is in fact the man.
No there's allot of false points and confusion... He doesn't recommend cardio (but he means HIT) he recommends walking but that is cardio...the elliptical, biking etc is sustainable.. he's wrong for saying we become efficient at cardio and burn the same or less.. in time as we get in shape and our bodies become better at cardio and burning more calories each time or over time because of our increased endurance & VO2 max...were pretty far away from our aerobic fitness capacity if there is a limit
@@KoachSavage cyclists tend to have longer lifespans than non cyclists. Still most people don't exercise so telling them to walk twice a day is a huge improvement. There are things you can do in cycling to keep making improvements just like weight lifting. Things like sprints, short steep climbs, etc.
@@jeffk464 not sure if you're agreeing or not lol, walking is a great low Impact exercise for everyone who is able and it's sustainable... I also sprint but that would mess most people up and it's hard to consistently lose body fat that's way bc of the damage, high impact. How much oxygen we can take in is a factor in longevity. I wouldn't recommend HUT training to any beginner or people trying to cut body fat.
My beautiful cousin was an ergonomic specialist and she always told me way back in the early 00's that ergonomic breaks (movement) were of paramount importance. I think people are only catching up now with this important information and are implementing it into the workplace. It is definitely beneficial. Thank you for mentioning it.
Hahahahahaha wow its so easy to trick people…if u eat more calories then u burn u will gain weight period i dont care how much u sleep…i sleep 5-7 hours and if u seen me u would think all i do is work out but nope i work 60 hour weeks and two full body workouts a week and watch how many calories i eat simple..sleep has nothing to do with how fat u get hahaha …i can only agree if he said u never sleep or maybe sleep 2 hours a night or something like that but if all u did is sleep u would creat more harm to ur health then anything…also sleep is base on ur genetics..i would say most people only need 6 that are fully grown adults..but they brain washed everyone to think 8 idk why maybe they want us fat and lazy
🎯 Key Takeaways for quick navigation:
00:00 🛌 The Impact of Sleep on Weight Loss
01:40 🏃♂️ Cardio vs. Sleep for Fat Loss
03:33 🚶♀️ Benefits of 10-Minute Walks
08:24 🍽️ Post-Meal Walks and Their Impact
09:59 💼 The Overall Benefits of Movement
Made with HARPA AI
Fantastic episode, love the content and have been a firm believer of activity based low zone cardio for fat loss/maintenance. Great interview and informative, thanks!!
More and better sleep definitely has been a game changer the past years for me, together with just walking 🚶♂️💤 Also one rest day in between between gym sessions 🔥💪
Really interesting, especially the walking after eating idea.... definitely going to try this and it's an easy couple of walks 🙏🏼
I have severe obstructive sleep apnea with 130 sleep interruptions per hour.
The doctor who runs the sleep clinic I attend told me poor sleep definitely affects a large range of health issues including causing weight gain so that is 100% true. It also causes inflammation throughout the body.
People who have allergies, sinus issues who primarily mouth breath should definitely have a sleep assessment to check sleep disturbances.
Sleeping is effective to lose weight. It's already spoken about by the Japanese doctors and practiced people.
Stan is a goldmine of information (and accurate information at that).
Absolutely awesome info. A nice return to form for the channel !
I came for the thumbnail pic but I stayed because this is so informative!
Thank you!
Great video. This is just what I needed to hear!
What a great guy - loved listening to him
Really enjoyed the conversation! It’s quite insightful.
Coach Greg would love this 😅. The most important muscle in the body is the heart. Cardio is not only for maintaining weight it’s good for heart health.
If you go to the gym for an hour or two you are still taking time out of your day and sacrificing other aspects of life. Therefore, doing cardio and getting out of the routine is like going to the gym and prioritizing your health.
Love this. The way I balanced this is just having designated run or cardio days. The last thing I want to do at the end of a hard gym session is go hit the stair master for 30 minutes.
Holy shit this is gonna be such an awesome podcast. I love Stan efferding. I always go for the 10 minute digestion walks and I tell my family that Stan the man told me to.
That thumbnail though… “I’m just going to go to sleep flexing, don’t mind me.”
Stan is the real deal. Learned a lot from this🙌🏻 also, his squat video with - I think jujimufu - is the best guide on TH-cam.
Max Aita on Mark Bell is much better. But I do love Stan.
Everything is a balance, I haven't exercised in 2 years and and definitely been sleeping my ass off, obviously sleep more important
The white rhino!! One of the most well articulated fitness minds I’ve ever listened to! Good job Chris!
Really enjoyed this.
Stan the man. Listen to this man, gentlemen
Stan is just gold!
So get a dog, you have to walk them twice a day, and owning a dog has been shown to improve your emotional state.
And if I prefer cats?
@@KikwatzI’ve never seen someone walk a cat but maybe you could take it for a bike ride inside a basket. 🤷🏽♂️
@@Kikwatzwalk ur cat 🤣🤣🤣
Too much responsibility for own a dog.
Now you absolutely need to see Mark Rippetoe
this was awesome
Andrew Huberman has a great video on weight loss and the neurological and hormonal effects of adequate sleep paired with time-restricted eating (intermittent fasting). Just going by his lecture, I would venture to say that sleep, apart from a caloric deficit, it the most important aspect of losing weight.
The most insane part of this segment is Chris admitting he owns Crocs… I will never look at him the same.
I disregard anyone who does not recommend cardio as a physical activity, and puts weightlifting above everything else. As a former infantryman, the only ones who look jacked - are the POGs (people other than grunts); the people who have nothing else better to do than to go to the gym for 90 minutes, then do nothing else. The rest of us incorporate both...like the true athlete.
Great to get this suggested to me @2am
This one so going to be good
As a personal trainer who’s main form of exercise has been martial arts my whole life it’s crazy hearing some of these body builders philosophy on cardio. A lot of these guys are super smart including the man in this video so smart they’ll find any experiment to avoid going on a run😂
Stan is the man
Yes!
I had a challnage for myslef to walk 10 million steps in a year (27,300 steps a day, i know, aggressive). I maintined my gym routine and ate very healthy. I got shredded, and very low body fat, but i did loose some miscle. But i was in the best shape of my life.
I think there are parts I agree with and parts I agree less with. He's right about sleep, I think that is something I have struggled with awhile, and getting used to using a CPAP machine regularly has helped. The walking...I mean I see what he is saying but I still think when it comes to steps, it matters what you are doing to get those steps. Of course, everyone is different, for me, diet has been the main thing I have had to seriously have a look at. He did say one thing I agree with in that you have to love what you are doing. I find workouts I enjoy doing and find I am more likely to do them.
Forgive me for asking, but if you were otherwise fit and healthy, why would you need a CPAP machine to sleep?
@@UsyksmashedFurytopieces I never said I was fit and healthy, though he does mention in the podcast that there are those who may not be overweight but suffer from sleep apnea. I am certainly "fitter" than I was a few months ago, but I still have a ways to go. Listening to it this morning I kind of see more that he says a lot more than he does in this one piece, so altogether, I get the sense that he reiterates "what works for one, may not work for others." Which I totally agree with.
@@knicksprop Tbh, if I were you, I’d take lifestyle advice from a man who put PEDs into his system for years, with an extra large grain of salt.
@@UsyksmashedFurytopieces ok...
My dogs agree 100%. More walks per day better.
Hate running and I like to bike but only with friends, but none of my circle is a keen cyclist. Squash now... I love that and it seems that the sport is very high in cardio. So much so that I still have, at 66, a mild form of sport hypertrophia. Never felt better.
Ayy man, I love reading these little gems of accomplishment slash wisdom from others. Nice to hear you doing well, friend
Thanks. It has been my observation that people who engage in sport or equivalent physical activity are more likely to consistently exercise and stay fit if they choose something that they love. I find the gym really boring and despite several attempts to go regularly, it never took hold in my lifestyle. Those people that I know who train consistently are most often true lovers of their chosen activity; a few manage it through sheer determination or strength of will, but most people are not like that. Another observation is that men are more likely to persist in a sporting activity into adult life, which is a tragedy for women. Their bodies are equally capable of becoming fit and staying that way into late life, but because most don't stay with their sport, their typical resting heart rate will be well above 70, which isn't good for the human body. There's no reason for it to be different from men; other advantages men have in terms of strength and bone density are irrelevant for this measure.
Running also ends up hurting the body at some point for most people.
Running is a shit form of cardio
I’ve recently reincorporated cardio (half-hour walks with a 55-pound vest on) into my exercise routine not because of wanting to burn more body fat, but because it has helped me cut down on the number of breaths between reps on leg day and when I do t-bar and Pendlay rows.
Sleep is when the magic happens
18 years working in the night shift.
What is sleep?
Post work out meal makes sense because if we are hunters and we are moving and working in the wild and eat after.
I had a client who would complain about no longer making gains after a year and a half at the gym, found out he sleeps 4-5 hours a night and told him to try 7-8 for the next three months and he rapidly but in muscle mass.
Edit: cardio once a week on your off-day from weight training. It will change your life.
Stan the Man
The more you sleep, the less time you have to eat. Solved the equation...
If you are even slightly epileptic, you better not under sleep, overtrain or it will catch up to you in the form of exhaustion induced seizures
Like I say...sleep is my superpower®️ 💪
Hell yeah I'm gonna take a nap right now.
I learned from Fleece Johnson that when you go to prison, the most important thing in your life isn't sleep, it's booty.
I love how Chris has blatant sauce fiends on and allows them to speak about health. Bro science
Cardio really isn't that important for fat loss and can actually be counter productive. Increasing muscle mass even by a small percent is far more effective because it increases metabolism without increasing stress hormones which lower metabolism. Yes. Cardio lowers metabolism overtime.
Depends how quick you wanna do it.
A bit oversimplified, but relatively on the mark. Increased lean mass will indeed have a positive effect on BMR, but reduction of adipose tissue is an effect of a caloric deficit, regardless of mass, and is catabolic by nature, and once you get to a certain BF%, cortisol will be produced in greater amounts on a more constant basis - the point and degree to which it’s produced is subjective to the individual. “Cardio” itself is a rather vague nomenclature, as it’s important to differentiate between LISS or HIIT, as the ventilatory thresholds that fundamentally characterizes both have different primary and secondary systemic effects within the body.
lol...yeah cardio and heart health is a total waste of time. Best to juice up and lift heavy, just like this guy and Rich Piana. Maximize your life bruh! Fuck your heart! Muscles are everything. who needs a dick that works or a heart that doesn't last? look good...die sexy! FUCK CARDIO!
cardio is great for the heart, and make your body more efficient with blood flow to your muscles.
its all about balance. weights and 20-30 min cardio is the perfect mix for me.
more than 30min of cardio, its too much... and soooo boring to do xD
anyway, saying this. diet is probably 60% of the equation.
you cant out exercise a bad diet.
Chris is absolutely right. This idea people spread about the benefits of walking only applies to the most unfit people. For anyone in decent shape, you'd have to be VERY focused on making the walk hard. Either doing hills, or walking very fast, or rucking with weights. Walking helps very few people. To be in zone 2, as long as it's not 40 degrees out, you basically have to run, or like I said, making the walk hard enough to raise your heart rate to 130 ish...
That will raise cortisol
I feel the same way. Sometimes I feel like regular walking is doing more harm to me than good. I just need to make it hard.
@@VicDamoneJr82 Is that really a conern? Again I think we're talking about some seriously unfit people if slow zone 2 jogging is too much...
right on, bro. even though the Hadza walk about 6-9 miles per day, they only burn 2,600 calories -- about the same as the average sedentary Amurican. what a bunch of dumb asses. walking is a waste of time!
That thumbnail though 😂😂😂
Never seen someone trying to sleep harder that that in my life 🤣
Sleep is a magical thing. I pulled my back out and it only felt better after sleep every day. That's when I realized how important good sleep was, when it was the only thing that would heal me!
10 minutes of insightful and useful information. My Brain: "He said dog pervert" 🤦♂️🤣
i got a fitbit jsut to track my sleep and have been getting 8 hours recently. recovery has been awesome. I cant really speak on weightloss because I am always low bodyfat
Doesn’t track shit. Go get a sleep study and check every marker
@@kalencwil3924 sleep study is also inaccurate unless you completely get used to the clinic
I will be building my esp32/electrode based tracker built into my bed in time. For now I find this to be a better metric than my memory and feelings
walking at a incline u can easily get into zone 2 at 3.7-4.0 speed on a treadmill
So just to clarify when saying not recommending cardio we’re talking about not recommending high intensity cardio. Walking is a form of cardio too although low impact.
If im tired during the day because of the lack of good sleep then I tend to eat more for energy
The title should be "Is Sleep is better than Cardio?" and the answer is "yes".
Where is the full episode
Whose garage are they filming in?
How many contest prep bodybuilders have shit sleep vs how many still do hours of cardio per week? Would be a cool study.
“I never tell people to do cardio. I always have people do 5000 additional steps, then also have them walk 10-15 minutes 3X a day after meals”
Just lol
I do cardio for performance.
Clen
Society needs to stop catering to lazy people. I appreciate people like Stan tremendously, but you can tell he deals with a lot of lazy people.
Well…
Not recommending cardio, but walking. That is cardio.
Not recommending people excercise but increasing NEAT (non excercise activity thermogenesis). But going on intended walks is NOT NEAT… it is intentional..
I understand where he is coming from, seeing how people poopoo the word cardio and getting them to walk more places can be easier for them to adopt.
But what he is saying is true= increasing your cardio respiratory capacity lowers your blood pressure and increases your VO2max, which are the 2 biggest factors influencing life quality and excpectancy.
Plus all the hormonal balance goodies..
So people please, if you are overweight… DO CARDIO!
Call it what ever you want, do what ever form you want.. just do it..
Is tren more important than cardio?
Lmao
Lol, the elephant in the room
You sir ask the right questions
Homie getting interviewed looks like if Rich Piana and Mike Ehrmantraut had offspring 🤣
Well cardio isn’t great for fat loss anyway. Strength training!
“As soon as I put my Crocs on”
WTF lol
oh shit! never thought I'd see Stan on here. Stan's the fucking man!
Losing weight and being healthy aren't exactly the same thing. Anytime I hear a diet/exercise expert say to not do cardio, alarm bells go off. If your goal is to live to 100, you are best served to do cardio. Unless, you have a lifestyle that is active all day. For those of us that have 9-5 desk jobs, you must do cardio.
Me watching this at 10pm knowing i need to get up at 3am for work 😅
For me walking after a meal with intensity makes my stomach uncomfortable and usually I have to poop immediately 😂 sounds like common sense, our body doesn’t like walking after a meal. Since science sometimes will do 180 degree reversal after newer studies, I prefer to stick to common sense and what works for me. I walk between meals at least 2 hour after a meal.
Sleep is very important for recovery, mental/ physical health etc, but I woudnt say it's better then cardio if trying to lose weight, if anything staying up for long periods of time will make you lose weight, and its hard onyour body,
Stan's awesome, he'll respond to DMs and reply to questions in his comment sections on IG
Omg. Maybe we can have here Christian Thibaudeau with his neurotyping!
You need to have Menno Henselmans on at some stage
Sleep is important but it is not going to radically change your calories in minus calories out equation. Cardio can.
Zone 2 from walking?????