How To BURN FAT & Stay Lean WITHOUT Cardio | Stan Efferding

Episode 218 of The Super Human Life podcast - How To Eat, Sleep, & Train To Build Muscle & Burn Fat w/ Stan Efferding

Stan Efferding is not your average fitness expert. With an illustrious career spanning over 35 years, he has achieved remarkable success in multiple domains, including bodybuilding, powerlifting, and entrepreneurship. As an IFBB Pro bodybuilder and holder of world records in powerlifting, Stan has earned his place among the elite in the fitness world.

In this enlightening conversation, Stan shares valuable insights into his renowned nutrition program, the Vertical Diet. Discover the core principles of the Vertical Diet, designed for both simplicity and effectiveness. Learn about the pivotal role of essential nutrients like proteins, fats, and carbohydrates in optimizing your nutrition.

Hydration is equally crucial, and Stan provides expert guidance on staying properly hydrated, maintaining an electrolyte balance, and understanding the importance of sodium-glucose concentration in a hydration solution.

But that's not all; Stan also delves into training principles and how to optimize your workouts for peak performance. Explore the significance of quality over quantity in training sessions, reducing the volume of sets, and incorporating rest intervals between sets. Stan emphasizes the importance of efficient workouts that maximize muscle growth while minimizing duration.

Loaded stretching, a concept Stan explores, may hold the key to enhancing hypertrophy. Learn how to incorporate loaded stretching effectively into your workout routines. Additionally, Stan addresses the timing of nutrition, especially carbohydrates, in the context of training, offering valuable strategies for fueling and recovering from your workouts.

Towards the end of this engaging conversation, Stan imparts life wisdom that goes beyond fitness and nutrition. He discusses the concept of becoming the "CEO of your life" by setting clear goals and priorities, avoiding distractions, and staying focused on what truly matters. Stan references Jordan Peterson's idea of "Design the Day You Want" as a guiding principle for personal success.

Don't miss this opportunity to tap into Stan Efferding's wealth of knowledge and experience. Whether you're striving for peak performance in fitness, nutrition, or life in general, the insights shared in this episode will undoubtedly propel you toward your goals.

Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the Worlds Strongest Bodybuilder.

Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years.Stan conducts seminars all over the country for various sports and nutrition and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine.Stan is also a successful Entrepreneur having built three different start-up businesses into multi-million dollar companies.

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[Rabid_Turtle]

Running, walking and bike riding was the key to my weight loss

[raw]

He's spot on.... I got in the best shape of my life doing very little cardio

[andrewhauge]

You must enter Zone 3 or vt2 for certain amount of your cardio for optimal heart health 75 minutes a week to 150 minutes moderate to vigorous exercise no exceptions

[fakenattypolice]

I like Stan, but I disagree. I think there's a huge benefit with implementing your fitness routine with a low stage two cardio 3 to 4 times a week for 45 minutes. I think there's some longevity studies that that show it has the ability to greet your VO2 max which increases longevity. But at the end of the day, I enjoy it in what I don't do it I miss it.

[nicksainsbury]

Stan's amazing but definitely needs to look at fasting more in depth..sometimes the body needs to recover from shoveling lots of food all the time

[gabriel]

I’m enjoying doing the 12-3-30 incline treadmill workouts

[Brii.Z]

Stan has said before, whatever plan works best for you is the one that you'll follow. So if you run 3x a week and that works for you, then stick to it. There is a caveat to this though. If your sleep is impaired everything falls apart and you won't recover, not to mention your blood sugar will get exponentially worse if sleep is left impaired. You can't "out-diet" or "out-exercise" bad sleep. The other caveat is if you wake up and your pulse is faster than it should be, that means you're overtraining and you're doing too much. Whatever you're doing, you must dial it back.

[JoeTaylor-wi]

I love how internet people think they know more then Stan, he knows more and still lifts more. That would be why he has clients from all over the world, like WSM Mitchel Hooper..

[ryandeffley]

What makes sense to me is doing a smaller food reduction of only 200 to 300 under maintenance to get more macro/micro nutrients.

Then, you widen the deficit with a combo of daily walking/NEAT and formal LISS cardio at least 3x per week. Both of these won't tax your CNS, and the low intensity activity will speed up recovery.

This allows you to lift harder with a bit higher frequency to maintain as much muscle as possible on a cut. If you're more sedentary and try to lose fat by cutting way more cals, your gym performance suffers.

[mando]

Fasting didn't work for me. I would be so hungry by the time I reached my feeding window. I would always overeat. I've always been able to lose weight eating breakfast, and dropping carbs when I stalled. Not completely just low carb. Whatever works 💪🏼

[robertthompson]

Swimming 25 minute as warmup prior to compound weight training. On off day Swimming longer plus varied land baaed cardio and of course farmers walk. Concurrent training strength and cardio. For me VO2 max and strength are both important. Oldest OG under the barbell at local YMCA. 🏋🏻

[Xrp]

I get 5 hours sleep I go to bad at 8, 30pm and up 3.am for work,
I not hungry all day I eat 4 meals over the day, I do full body 2 times a week, do cardio on my day of, stay lean full of energy

[adid]

Please not another expert telling me that my bedroom should be dark when I sleep at night, wtf is wrong with pople ?!

[dealwolfstriked]

I follow what this man preaches. Mainly Beef as I am carnivore and as usual beef makes carnivores feel best (just loaded with so much more goodies than chicken) and sleep until I cant sleep no more (retired so I can)! I went to store a few days ago and got some angry looks from the usual crowd....a great sign that your doing the right thing!

[DrSourPurp]

I went from over 300 to 190 in a year just lifting hard 3 days a week and doing keto.

[cesardmora]

cardio is not for fat lost, but for a healthy heart

[seabornekarmabrandonchaney]

Or just continue training with cardio involved and just be sure to get your recommended 7 to 9 hours of sleep and you'll be golden ponyboy 👍
PS it's always funny to me when I hear a video title arguing dropping cardio or just a article 10 times out of 10 it's always someone that's more swollen and muscular af and tend to not have a shredded lean physique 🤔 why do you get thicker with more muscle development and hex cardio routines???

[Richard-xgvv]

Excellent points Stan, glad I found this video, will use the information you provided. Best line "The best diet is the one you'll stick to", find what works for you with the main point being calorie restriction. Great advice.

[GoneCarnivore]

Ive been skinny for 48 years eating whatever and never doing cardio

[jamescorsey]

Yes cardio does make u hungry but right after cardio lifts weights and it goes away