How Do You Lose Body Fat Without Losing Muscle Mass? | Stan Efferding
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- เผยแพร่เมื่อ 14 ก.ย. 2023
- In this short clip with Stan Efferding reveals what you must do on a daily (and weekly) basis to lose body fat without losing muscle mass and more.
Check out the full interview I did with Stan Efferding: • The Best Way To Lose S...
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Within the first 2 minutes this man has already said REAL ADVICE that 95%+ of influencers/youtubers take forever to explain/never do. respect. saw him on mind pump also I think
U lack discipline
Stan's the man.
There's a reason the very most elite strength athletes across multiple sports pay for Stan's direct tutelage. On top of THAT, he gives all the info he sells out for FREE all the time.
This is pure gold.
Great content! Thank you
Excellent video! Great advice. Thanks!
Wow, probably the best summation on training ive heard in 20 years.
Thanks Stan appreciate your knowledge
Good point!!
Stan is one of the best spoken wise men out there.
Great information cheers
Stan is the man!
Wow. A lot of good information there.
@Stan Efferding..Excellent explanation. Concise & precise! Thank you very much.
Awesome video and I love these tips and the vertical diet!!
I think this interview just saved me a year of trial and error. Stan is knowledge
Super efficient info ✅
I train big muscles, like back (which is also training biceps in a way) to switch with triceps… i take a day of do leges… take a day of and do shoulders first to warm them up for chests that i switch up with biceps… i do that over and over again and sometimes i do choose others exercises but it trains mostly the same muscle’s… in my of days i walk 10.000 steps. That’s about an hour of walking. (I build that up gradually over time!) i have to say that the way i train now is skyrocketing my strength and overall physique! And yeah i train abs every other day but just 1 exercise switching from upper abs to lower abs… i do focus on the more difficult exercises such as pull-ups, Chin ups, dips, hanging leg raises,..it just makes you much stronger 🤷 and i cone from an injured painful back history… i got no more pain at the moment at all 💪
He speaks and backs up what he says with studies. I like that
I’ve always trained like this... all started with Mike Mentzar training which I modified. I always did 2 working sets of antagonists flat bench with barbell rows, incl bench with chin ups or pull ups, and then legs separated
The Great Stan Efferding. He is the best ❤
Why the best?
I swear that 10 minute walk strategy really hit my brain. I never thought about it this way.
I work outside burying internet lines so im certain i can push myself even leaner if i add 3 10 minute walks.
Totally useless. You will NEVER walk your fat away. If anybody told/tells you that they lied.
@krane15 Steady state cardio is an extremely useful way of increasing your energy expenditure. I actually have never done any other form of cardio besides walking and can keep weight off just fine. Even when eating in a surplus, I won't be able to bulk unless I cut some of my walking out.
My comment was just shedding light on the fact that I'd never thought of breaking up my walking time instead of doing an hour straight.
@@krane15 I respectfully disagree. At 72 years of age, having lost up to 77 lbs (from 221 to 144), most of them in about 6 months, most of what I did timewise was walk. I don't run because of previously injured knees. I walked just over 30 miles a week for a year. Over 1,600 miles in a year. About an hour outside, and about 35 to 40 minutes on a treadmill with 15% incline and 3 mph. Had to change all my clothes. My biggest issue became loose skin. I did overshoot my weight mark, so I'm now at a healthier 156 lbs for my height (5'10"), as shown in the photo. So I would not say walking is *totally* useless. It may not be the *only* thing you want to do, but it most definitely helps.
By the way, my motivation was that I was diagnosed with diabetes with an A1C of 7.3%. In 2 months it was down to 5.0%, in 5 months it was 4.8%, and in a year it was 4.5%. Diabetes gone completely. Walking does consume calories, but it helps if you get mad at yourself and do everything to improve your health. It can be done. One just has to want it badly enough.
@@krane15I don't walk my fat away, I pray the fat away. 🙏
@@krane15If said walking puts you in a caloric deficit, then yes indeed you will lose bodyfat.
Your assertion that this fact is wrong is quite bizarre?
He is so articulate.
Walking definitely is a game changer, just incorporate it into the daily routine. I even got a treadmill to work at home at the same time, multitasking! 🔥😊🚶♂️
Rooting for you on your fitness journey, I’m also in my 30’s now bro let’s get it!!!
@@JasonNoDistractions. Definitely, turning 37 in September, and my goal is a beach trip in the best shape of my life for then 🏖️ However, already now my strongest so far, next up shredding that fat away 🔥💪😊 You too let's go!
Best thing I’ve done is park further away to places you need to go.
Food shopping, picking up kids from school etc
I park the furthest spots and you can add a good little chunk of extra steps a day without even thinking of going for a walk for steps.
@@JstBringIt definitely, or walking when possible instead of driving, but depends on where one lives obviously...
Stan has so much good information that ends up sounding like common sense when you think about what he's saying.
Clean diet, Morning workouts on limits calories until your reach your goals. Biggest mistakes is doing to much cadrio. Train Hard, get your rest and make sure your Diet is on point.
Dumpass advice
Yeh yeh
How about sit on the couch play video games and just count calories to be on a deficit
Stand Efferding, the EF Hutton of body building.
1year of tracking my weight and never did i put on muscle and lose fat on the same day...always moved together
Decrease calories slightly, raise protien intake and lift for size.
Stan is so reasonable isn't he now I'm out of excuses 😅
Yep I always watch these and Sleep is always a factor, So is reduction of calorie intake and my question is and will always be each time . Please somebody tell me how you achieve quality sleep each day reducing your BMI ? You can’t !
They way “ They “ do it is through PEDS the way it’s done naturally is through NUMEROUS nights on Zero sleep and suffering.
I do it year in year out Naturally 👍🏻
You know it’s strange I have this problem of finishing whatever food my kids leave over. Last night for example, kids had pizza, mom had to working late. I ate chicken and rice and accomplished my macros for the day In A deficit. But when I seen my kids left uneaten pizza on the counter, I thought well I’ll have one piece which of course led to 3 pieces. For whatever reason I feel like it’s my duty to finish whatever my kids don’t eat.
The struggle is real!!
@@ronaldsneller1989 word
@@believeinjesus8300it's a shame to see food go to waste also I have the same issue and a huge appetite
@@watsappenin2865 Iam on a journey to loose 50 lbs. I have a calorie goal and all the stuff I been researching it’s time to put in to practice and actually do. 👍🏾 down 5 lbs so far. Bio Layne Norton has been quite helpful to listen to.
Ha ha ha
I just aim for my .70 protein per pound of bodyweight andgo to the gym 5 days a week for 45 mins ( give or take ).
high protien intake no sugar no bad carbs you get to eat healthy change your eating and train
Besides diet, why is no one talking about taking medical tests to establish your baseline: blood work, check for artery calcification, TST levels etc. Most people are operating blindly not knowing what their levels are
This guy looks like the Ultimate Warrior from the WWE.
spitting image
You guys need to test all this while being strictly carnivore. I am having great success with fat loss and maintaining energy after becoming fat adapted.
🤡 you'll fall off.
With the reps/effort thing should I aim for say, 1500KG/set and 3000KG/set on my chest and legs doing compound exercises to pack on muscle?
He put a small emphasis on reps in reserve. If those totals get you within 80% of failure then yes.
You should think about perceived effort and nearing failure on every set, and reaching complete failure on the last set or last few sets of the last few exercises, especially isolation or single joint movements.
I think of volume less as weight #'s and more as total working sets per week, aiming for 15-20 working sets per muscle group per week. Doesn't matter if it's sets of 14 with lower weights or sets of 8 with higher weights, as long as your rep speed is slow and controlled. If you're poking at near failure over and over again for all those sets, you're going to look amazing (assuming your diet is on point).
Can you build muscle at my age 63? As I took 8 weeks of Testosterone Cyprionate at 350ml per week, trained to failure and heavy and took in lots more protein yet barely gained 4 pounds???
Yes but you have to be really really patient because it's a whole lot slower
That is gains for 63
350mg not ml
Can't possible
When your hunger will power is low, caffeine is the answer lolz
Almost everyone commenting on steroids are displaying their ignorance. What works is the same juice or not. Roids are not magic you have to do the work. The more you do right the better the results. Definitely help you recover faster and can make you stronger and get faster gains. But you have to train hard ,eat enough calories and protein and get enough sleep consistently. Stan is also genetically gifted and would be bigger and stronger than most without drugs. These people you are envious of and criticize for drugs have worked longer and harder than you cry babies who credit drugs for how they look. Bodies and strength don't come in a pill or injection, they come from methods he is explaining. Grow up and stop making excuses as to why you suck.
Easy dude, looks like roids are making you overly sensitive. Why would someone be envious of some clown on steroids? Doesn't make any sense. There's a reason people lie about being on steroids.
No sht sherlok sterioids still shouldnt be done
Yeah that’s great but what about the gear???? How much????
Your stand up isn't funny.
Jumping rope is one of the few cardio methods I've seen that truly works for fat loss while also being lifting/recovery friendly.
It's amazing how many calories you burn in 20-30 min and how fast you recover from it after. Then since it's low impact, you can easily do it 5-6 days per week.
I'll jump rope in the early morning and then have no negative impact on my lifting sessions in the early afternoon at all. It's truly a hybrid of high intensity for calorie burn and vo2 max while also being low intensity on the body/CNS.
Good point!
Elevate heart rate. The body doesn't know nor care how you get it.
@krane15 - That's true. But that's not really the point. Certain cardio modalities burn more cals than others right? So it's up to you to find the most optimal and efficient method you can.
As long as you have visibly noticeable body fat for example love handles. Does one still have to be very concerned with enough protein intake to not lose muscle? Can I just focus on calorie deficit and cardio?
And not worry about chest arms etc getting skinner?
Eat protein with every meal, basic stuff.
@@jamiealexander7065 At his point, its not rocket science. You always have to worry about protein. Muscle is made of protein.
Why would you go to the gym to walk on a treadmill when you can just walk outside?
You're not going to burn fat by walking. Nobody's going to wall long enough or far enough to do anything. Unless you're 90 years old.
@@krane15lmaoooooooo you have no idea what you’re talking about 😂😂😂
Fasting
Tren test and GH
Cut meals and only weight train, iz my secret.
Thank you for your knowledge and videos USA 🇺🇸 TRUMP 2024 2024
I gained 3 pounds but it was all in my balls, so I guess it was muscle ⚽️ 🏀
Zero carb, high protein (min 30g per meal and no limit), the rest fat, walk more, lift heavy with less reps and longer rest. Cardio strictly zone 2 only (5-6 zone model NOT 3 zone), 180 minus age HR +/- 5 beats. Stop eating 4 hours before bed and get the cardio done in the morning fasted. 👍
😂😂😂 The way you spew nonsense with such confidence is astonishing 😅
Oh they definitely misunderstood what it is to train hard
im carnivore.. i lost all my fat and not an ounce of muscle... im actually gaining muscle now that my testosterone has gone up by 200 thanks to the way I eat. Im 54 and could not gain any muscle no matter how hard I hit the weights it was nuts.. now I am gaining. Also, Ive started eating fruit because I leaned out so much... i like the way I look more when I have a little fat on me.
What's your meal plan like. I know you said you are a carnivore but what does that look like in a daily. I'm trying to lose fat Gain muscle right now. Also the boost of test would save my life also.
Do what Stan does, inject.
If you followed his advice you wouldn't be so jealous of him.
Even if he isn't natural he still has to do the work. It's not like people that juice just sit on the couch and get big, if anything they work even harder.
And dance!!
Imagine someone helping someone from dying an early death like all Americans are facing and you come and say some negative comments:
@@lamasimon9421 High testosterone levels aid in preventing muscle loss when in a caloric deficit. That’s a scientific fact. A normal guy taking advice from a guy who steadily keeps his t levels 2-3x the normal limit is stupid.
Greet stuff / egg whites egg whites egg whites and a keto brick …..12lbs to lose in 6 weeks !
12lbs?! You got this!
@@cmgeolo thanks man - feeling great 8lbs to go now - 5 weeks to show ! Everything dialed in .
Why even ask a Guy who is clearly on juice try asking a natural bodybuilder.
They would tell you the same stuff. You obviously haven't looked into this subject very much.
it can't be done it's like being a supermodel and being healthy
Got ‘em! If you’re a natural , never take advice from one who isn’t, period! The same rules don’t apply. If you’re playing chess, don’t ask people that play checkers.
What? How does what he said not apply to a natural lifter? Eat in a calorie deficit, do workouts that you enjoy and will adhere to, walk and move throughout the day, lift with compound movements moderate to heavy load. Everything he said will work for anyone. Your comment is nonsense.
@@mando3651 Ahhh I see, but this comment shows your lack of understanding of the entire picture. 1. To train the way he describes doesn’t mean, you will ever look like him. To have lean full muscle tissue at that density with low amounts of body fat, you will need and require the use of steroids, plain and simple. 2. Using that workout plan is required for naturals yes, but they cannot train as often and as hard without the use of steroids to look like him. Your recovery times are not the same and the output and volume in the gym is not the same as well. Plain and simple. 3. Steroids are called PEDs for a reason, they will allow you to train more often, harder, and longer while retaining dense lean muscle tissue while you diet to shred body fat. Plain and simple.
In conclusion, you need to train like that but it will require years of nearly perfect adherence to it without being able to look like him. He is playing checkers while naturals must play chess. Don’t believe me, look at the difference of naturals and those on PEDs, the results are obvious. People should know the difference, he should say, the differences and don’t make people believe they will ever look like him with just that advice. Plain and simple.
Fill yourself up more salad😅😅
This actually works 😅
One advice is not good , drinking much during meal, it destroys too many digestiv enzymes
There’s some big flaws to the logic presented here. The assumption that people can’t maintain cardio routines when they have kids, job, etc…well ok sure, but then you turn around and expect people to maintain resistance training? If anything it’s easier to just step outside your door and go for a quick 30 minute run. Much more time involved to go to a gym and do weights. Resistance training doesn’t burn as much calories as dedicated cardio either. And the extra muscle you’re adding will help increase BMR but not enough to offset ditching cardio completely and not nearly on the timeline someone would actually need it. So that advice is sketchy. The second main flaw here is….30 minutes of walking per day is not nearly enough for most people seriously trying to lose body fat. It’s like 150 calories. If you only have 30 minutes to do cardio you should go for a jog/zone 2 run where you’re burning maybe 250-300 calories.
Most out of shape people can’t jog or run in the beginning.
The OP is clearly only at the elementary level of understanding. I will not provide the answer. Just know the OP is wrong and Stan is correct.
You can just eat less to lose fat, 30 minutes 3x a week for health and resistance training for muscle growth, retention and bone density. What you choose to do with your time is a matter of priorities, It does not mean he is giving flawed or wrong information. I would assume he is right and apply what is useful and you are willing to fit into your schedule, cutting TV and social media time usually does the trick. And diet ,cutting calories is the easiest way to lose fat. Keep your protein high and do resistance training to spare muscle.
Hgh
Anabolic steroids. Easy. Thanks Stan and all “fitness” “influencers”.
By taking drugs. That's all folks
Try it out and let me know how it works for you. I have and it didn't work until I did all of the stuff he said in this video. Excuses are easy. Why don't you get your fat ass off the couch, stop watching TH-cam talking shit about things you know nothing about and go actually try what he's saying for 6 months then come back and tell me it doesn't work.
I like stan , but the topic or title of this video should have been without using steroids or for naturals nattiie's l o l😂😂😂
he talked about everything but steroids lol
Tiny head