How to Lose Weight and Build Muscle | Sal Di Stefano

How do you lose stubborn weight and build mental muscle?
Being fit is more than simply being in shape or losing weight. It’s one of the keys to having a limitless mind. Exercise stimulates neurotransmitters, like dopamine, serotonin, and endorphins, and can play a vital role in reducing systemic inflammation.
I’m excited to welcome Sal Di Stefano to the show today. Sal has been a personal trainer since he was eighteen years old. He’s the host of the Mind Pump podcast and is the author of the book, The Resistance Training Revolution: The No-Cardio Way to Burn Fat and Age-Proof Your Body-in Only 60 Minutes a Week: amzn.to/4a6jz20
Even though we know about the mind-body connection, there’s still a misconception that somehow the two are separate. And while any activity that’s good for the body is generally good for the brain, there are some that are better than others. Listen in as Sal explains why strength training has unique attributes that make it ideal for improved brain performance and how you can use these exercises to get maximum results.
0:00 Intro
1:03 Sal Di Stefano
1:51 How to start your fitness journey
8:33 Kwik Reading (ad)
9:05 What REALLY causes obesity
11:30 Why you need strength training
13:28 Loss of muscle mass and aging
16:45 How to get motivated to workout
21:01 Build a lifelong relationship with exercise
23:50 Mind Pump
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[@JimKwik]

What's your biggest takeaway from this episode? Subscribe so we can stay in touch. ❤ Like this video if it was helpful. 👍

[@Jules-740]

The biggest takeaway was that you don't just skip a workout cause you had a bad or rough day. Motivation isnfleeting and the worst thing to depend on to get you to do anything consistently. You can just do a lighter workout and you still show up to your workout. It doesn't ALWAYS have to be a challenge because you can end up making it something you start to avoid since you start to associate exercise with something that's always too hard.

[@ajwill40]

"Motivation is just a feeling". That stood out to me as well.

[@kalipress4338]

Great talk! While growing up, my parents had RA and cancer. My grandmother lost her leg from Diabetes 2. I have never stopped exercising or moving. I write natural health books. I’m 80 and feel wonderful because I trained myself through the years to learn new ways of living through movements, nutrition, meditations and joy.f

[@kerrienewband7118]

I love this! I love how you’ve opened your mind to keep evolving as you have aged….

[@ivasashamariapavic6689]

❤❤

[@annettefowler4704]

Bravo😊

[@lino580nunya5]

❤️

[@thuthanhmff4713]

So glad to hear that!! You're a wonderful women❤

[@alphabeta8403]

2:10 Connected mind and body 4:00 Hormone balance 8:00 Workout to live 9:10 Expanding weight, shrinking brain 11:30 *Grip strength* 13:30 5% muscle loss every 5 years past 50 17:00 Workout intensity 19:30 Diet; balance 21:00 *Challenging, yet realistic forever*

[@leodegas7731]

There's many times in my life that i hadn't worked out years at a time. And when I restart working out, I just used the bar with no weight or the machine with the littlest weight. Then a week later I start adding a little weight. With in 2 or 3 months I'm back to lifting close to my max weight. Example. I didn't work out for 3 years due to my depression and anxiety. I'm homeless and I'm 62 years old. 5 months ago, I couldn't walk a half a block without stopping. I started lifting weights using the bar only and today I can squat 340 lbs and deadlift 370 lbs without a weight belt. I lost 6 belt holes on my belt and lost 25 lbs. My depression is still here but not as bad. I'm going to truck driving school and hope to find work. It's all due to strength training. I go by the feel method. I push myself, but not every day is a feel good day. I go and i push myself as hard as I can, but i listen to my body. If I'm hurting too much, I push less. If it's a good day, i beat my muscles up and feel great at the end of my workout. Many times because of my depression, I ask myself why I'm even trying to better my body but by the end of my 2 or 3 hours, I feel great. Of course this is my experience with my mental illness. Everyone is different. I hope this helps someone to start working out. I also do yoga at the end of my workout. My next goal is to start a little cardio. Oh, my resting heart rate use to be in the 90s to 100 a minute. With only doing strength training, it's now in the 60s and 50s when I sleep. No cardio at all. God bless and good luck. Leo the homeless Vet. ✌️😊

[@MFV77]

🙏🙏

[@delhargis2219]

Inspiring share Leo. I believe you will find work, truck driving is a much needed and valued service After you get put into a cab, keep up the working out and movement. Truck drivers are notorious for being out of shape and having depression. Many eat and sleep poorly and they often listen to hate talk radio hours a day and they don't workout. About your depression, one thing I've noticed is that by changing your diet and adding quality fish oils and a multiple B vitamin daily, it makes a HUGE difference. The one other thing I could recommend is walking consistently. At our age, walking is a great way to get in some cardio, but it's way more than just that. There is a connection to it improving mental health. I started reading all of the new reports about this fact and then started doing it, I was shocked at the difference. You take care of your mind and body and it will take care of you. Keep up the good work, thank for sharing your story, and thank you for being the inspiration that you are Leo.

[@leodegas7731]

@delhargis2219 thanks for the words of encouragement. Will follow your advice. Be blessed ✌️😊

[@lino580nunya5]

❤️🙏

[@leodegas7731]

@@lino580nunya5 thank you. 😊

[@davidb2142]

I am over 65 and weight train, full body, twice a week and run 3 days. I am probably in the best shape I have ever been. I also reduced my a1c naturally by 6 points in less than 9 months.

[@choosenickey7562]

Yesss I’m 35 and I want to be you when I grow up!

[@lino580nunya5]

💪🙏

[@TreeMarieFit69]

How long do you run

[@makeadifference4all]

Sal is one of my favorite social-media fitness trainers. His advice is empathetic, realistic, and grounded in science and professional experience.

[@dimitrisgregan553]

Really?he is full of it and have no idea what he is talking about,he thinks lifting weight is the best exercise The best exercise is and always be running with slow tempo and faster tempo after that it's the weight lifting,you see all this body builders??what happens to them after 50?they can't even walk,if you cant run straight 2 miles you ain't neither fit or healthy as this mediocre thinks.

[@makeadifference4all]

@@dimitrisgregan553 He didn't advocate bodybuilding as the best exercise regimen. He's talking about weightlifting to build or maintain muscle mass, resilience, and bone density. Of course, running is great too.

[@K4R3N]

​@@dimitrisgregan553wrong, read Peter Attia's book. Muscle is the anti-aging key

[@annettefowler4704]

Me to.😊

[@shiner8375]

As an out of shape 54 yo man. I stopped eating meat and most dairy. Started yoga and added in palates. You can listen to these podcasts. But it takes a whole LIFESTYLE change. Nothing and I mean nothing else will ever work,,,, also watch your friends, because they may not have your best interest in mind-you do YOU!!!!

[@patrickstarrfish4526]

I’m 50 plus and have moved from Keto to ketovore the past yesr, with some days or runs of days as carnivore. Using comparative anatomy, the natural and optimal human/canine diet is probably 80-90 percent animal products. The move away from, and propaganda against animal products is politically motivated and arguably contrary to common sense and biological principles. The brain is mostly cholesterol, and the human/canine GI is mostly optimized for the digestion of meat. Be careful of the narrative being pushed on us by big food and big pharma. Anything other than all-meat will be carb-heavy and drive insulin and follow-on illnesses. Meat and animal products should form the majority of ones diet. It’s counter intuitive but logical once the human GI is compared with a cat vs a cow. Our GI is far closer to a cat, than a cow.

[@eseoraka]

I am in my late 40s, I do ab exercises and Burpees virtually everyday. Been doing so for some years now. Intend to keep doing it until I can no more. I am inspired by my Dad who is 81 but stays fit in body and mind with golf, tennis, composing and playing music, caring for His dogs , and living a generally active life. ❤

[@shiner8375]

Carb heavy? When I went vegan at age 56, I was pre-diabetic and had digestive issues like I constantly had to poop the entire day. Now blood work is perfect, digestion- I wake up drink water poop like no tomorrow and feel energized the whole day. Ufc fighter Nate Diaz vegan, tennis star Serena Williams- vegan. So take your BS somewhere else. Maybe it’s opposite. The meat industry is actually playing you as a fool.

[@colefarrior7291]

Lean meats like fish poultry and lean beef is way better than any other food. Don’t be brainwashed

[@rgb711]

Human beings are carnivores.

[@SunshinyDay4423]

I'm 60 and I bought Sal's book. Normally these books are so boring but I was able to read the entire book without skipping sections or putting it on the shelf and forgetting about it. I refer to it and use the exercises!

[@9um9um9um]

Sal, regarding this subject, you have the greatest attitude and insights on KZbin

[@joelbeaver1093]

Sal is a natural teacher

[@jaayeee24]

I agree with most of what he said except the scale. The scale is your friend. Weigh yourself daily or at least weekly. Things that are tracked improve. Things that are not tracked deteriorate. This is a simple fact of life.

[@daviniasingleton9406]

At one time I weighed my self 3 times a week I mentioned this to someone and was told I am addicted to weigh lost so I cut it down to once a week and I gained 15 pounds. Back working out and turning fat to muscle so I can keep my but ans I weigh in 3 times a week

[@lovelysoul8888]

So agreed. I weigh myself everyday because I have to know where I stand and if I need to reel myself in. Keeps my conscious about what I’m doing…

[@garretttedeman]

Awesome. This was 20-25 min. of a lot of straight, straight, straight dope people. A lot of real wisdom summarized, and key tips for almost everyone. ...Get your notepad and 3x5 cards for this segment! ...Big fan of Sal from the MindPump series on kettlebell tips, etc., but didn't realize he's such a pro-level trainer too. Just great stuff.

[@PieraB]

Awesome podcast! Love seeing you both together on this subject! My focus now is GAINING muscle, no longer losing anything. The only way to have a healthy connection to exercise is by programming our minds to associate good things with exercise. I've trained my mind and learned to actually like the feeling of pushing heavy weight, moving and challenging my muscles. Thank you for inspiring yet again!

[@ArifKhan.]

I love this sensible, positive approach to working out. 💪🏽

[@lucindalaree9265]

As a fitness professional since 1989 this is a great advice! I 100% agree

[@scottbennett3765]

Fantastic podcast with two of my favorite coaches. Found Jim through Mind Pump. Now they’re both helping me improve my life daily.

[@luckyducky224]

Always love listening to Sal

[@leek1002]

This is so true. When I was training (5 days a week) quite strict and heavy (natty) I was able to run 2 business. Both took huge hours and both were successful. Probably couldn't have done it all without the mental strength that weight s provided me.

[@colmrooney414]

wow I just clicked on this out of curiousity and I'm interested in building muscle/strength, so this was a perfect summary and insight into the mindbody connection. I appreciate the value so much. I would like to know how the physical and spiritual practises combine

[@dinomiles7999]

Wow , NO YOU didn't JUST CLICK ! You were guided to click and learn . Check out Dr. Bruce Lipton. There are NO accidents in life it's all Downloads . Eyes mind heart and soul wide open. NO FEAR! Live YOUR life . Your welcome. Any questions?

[@hanselyabut2728]

Thank you ❤

[@2enigma8]

Love this thanks a lot guys you rock

[@rawacoustics]

Amazing, this summarized my own experience.

[@101Cecilia]

Thank you for this ❤

[@armanthrives9722]

Amazing episode ❤

[@Success.Science]

Great video, I have been fasting for 5 years now and benefits blew me away! I am living truth who can validate all that said here.

[@bobholden2746]

This is pure gold!

[@claudiastrong4018]

Congratulations Sal ! Great to see how far you have come since 24hr fitness . Love seeing your sucess !

[@musicmuse76]

This is so valuable! So much great info that I will implement today. Thank you!

[@rolfhogfeldt7645]

WOW..., Eye opening insight. Great conversation 👍

[@stephaniewalsh67]

My husband is sedentary, overweight, and forgetful. He has recently been diagnosed with diabetes and has already had several heart attacks. He is ONLY 63. I can not convince him to make any changes. So I take care of me. Weight trai ing is my favorite exercise, but I try to do many other activities.w

[@formulasaltythunder4806]

The only thing I can say is try to make fitness fun for him. Maybe it's just walking the dog.Momentum is a powerful tool. Keep the encouragement and praise with him.

[@pranava9862]

I really liked thus jump right into meat. I have a hard time with 2 hr podcasts.....too much blah blah blah. Great content. I am MOTIVATED. thank you both❤

[@MADK1NG94]

10/10 episode. 👍🏻

[@nirouzsaad2479]

I am a 53 years female and lifting weights changed my life

[@Jadinmad]

Say more! I’m 53 too and just starting to get serious about this!

[@TB-ki1ux]

What a combo, thank you both!

[@mrNashmann]

Hey Mr Kwik thanks for your work first one of your podcasts I listened to you never heard of you but once again thanks from Canada ....you are a great interviewer more interested in content refreshing

[@tawnyamerrell6313]

Wow, needed to hear hear this today ❤

[@eloisechatmon4271]

This was so great

[@FitnessbyJenaye]

THANK YOU!!!!

[@gaurab7]

🙏GREETINGS FROM NEPAL!🇳🇵

[@larrykrakow8927]

Thank you

[@antaya715]

Amazing, thank you ❤

[@tracyclark2747]

Wow! Didn’t know that Jim had a podcast. So happy about this!

[@miaash3870]

To stay away from doctors and medication is my motivation! And this is most certainly worth going to the gym 6 days a week! And no vaccines ever!!!!

[@susangoins1221]

I got to get this book

[@artshoey]

Thank you! Sooo helpful and insightful!

[@sile8389]

I ❤ my 3 says of strength and 2-3 days of cardio

[@federaikkonerer]

I do 3 days cardio then 2 days strength. Keep in mind that pro cyclists and runners have longer life than body builders. I follow that path. Cardio-pulmonary (heart and lungs) health should be priority.

[@SachinBhatt-pq1fj]

Excellent advice !! Very common sense approach to maintaining and improving yourself. Really appreciate it.Thanks

[@kathleenmckenna8578]

I had a trainer at 35-39 and was in good shape and then met my husband and he was a swimmer and in great shape and I don’t really like to swim. I had a baby at 47 and gained 65 lbs and only lost 45, so 20 over and now 61 and didn’t lose the 20. Never been motivated to exercise, I walk occasionally and I need to lift weights and I need a trainer but it is 300/month and I don’t know enough to train by myself and it is so boring at the gym.

[@burkphotography2615]

Get an oculus quest and I’ll send you a membership link for supernatural. I’ve seen so many people especially over 40 loose that in one year just playing a game that’s also a workout. It has flow state that’s meditative yet you sweat, boxing, stretching, meditation. Not to mention a community that is positive and motivating. And hey, if you decide that after a month, it’s not for you return it, but I don’t personally know anyone whoever has. You can even do it sitting down if you want. Or walk at least 10,000 steps a day but a goal of 15,000 steps a day just walking will help you loose. I live in Michigan so going on walks isn’t always an option for me and treadmills.. I just can’t do it not even peloton.

[@sandychandra3222]

@@burkphotography2615 I started doing 16k recently and such a big difference

[@sandinarice6321]

AWESOME 💥LOVE "CARE FOR YOUR SELF 💥 TOTALLY DIFFERENT ASPECT,THEN PUNISHMENT 💥

[@FunfamilyB]

Go to the max…I love working out and have changed with consistency for a couple of years

[@AtlantaAngel84]

This is good.

[@michaelzegler1025]

👍🏻Excellent information✌️

[@vickydimitriou6156]

I’m motivated even more to keep active after this conversation at 64.

[@MrCvdx12]

Inspiring

[@andreawannop8670]

I love this presenter and I love Jim. Great value indeed to educate people like this. I do weightt training (for the last 25 years) but only recently I've really gone massive on protein. I'm seeing big benefits and feeling it. Absolutely what Sal is saying is a great strategy

[@The-Perfect1]

Brilliant!

[@darealmikeg]

Anybody hear about Sprint training, resistance training, mid distance running, plyometrics/ high jump, swimming training are the best type overall? What would yall rank for the popular long life living training?

[@rlg222]

New to your channel. Someone once told me my brain is just the drug dealer. The main reason I lost my ability to stay on any work out is my lower back. I've had herniated disk and now SI joint pain that just started. Every time I go back to the gym I usually last 2 to 3 months and then my back starts having big pain. This has been going on for over 10 years now. My Health is not too good and I just turned 51.

[@patriciawightman4561]

Try a lifepro vibration plate on low oscillation. Many utubes on how they relieve pain, get muscles and lymph system moving without any heavy lifting.

[@Avila-1111]

Where are the links for all their sites?

[@TheInternetFan]

14:33 yep, I remember I bumped into this idea of Cognitive decline linked to fitness level, first time listening to Dr. Peterson.

[@far3467]

Sals the man!

[@atomboyd]

GIVE US SAL'S LINKS! (please :D)

[@drwilliepatton6008]

Where are the links to his free resources Jim said would be in comments ?

[@tha-Kuldeep]

🎉🎉🎉

[@leonardwilliams2796]

i workout because if i dont ill be pissed off all day... working out is a mental thing for me as far as looking good well that is just the perks of me venting my anger on HEAVY ASS WEIGHTS

[@Shiva182Katarina]

I hear a lot of Gabrielle Lyon from what Sal says 😁

[@DavidBrockes]

...😭😭but it's so hard to not go heavy....😆😆Okay, I'm 62, had a year off, and lost 5kg of muscle, this might get me back.....be kind, sustainability, don't go heavy, be kind, sustainability, don't go heavy, be kind, sustainability, don't go heavy......😊😊thanks Sal and Jim.....I'll go take some creatine and check out Sals stuff. 🥰

[@mattwasMTB]

I think if by speeding up your metabolism, you mean it increases the amount of calories you burn that day, therefore increasing the amount of calories you can eat, then yes building muscle definitely speeds up your metabolism

[@christinarumble9340]

Jim does not look 50! Wow

[@sanjaykhanka2028]

I have sthg to talk other than this subject, i used to read quite often, but off late i see it whats the point of reading...no one is wrong writing the book but no one is right too...i realised one can learn from oneself if he simply observes things n just be aware, now there is an urge to read but at the same time no logic to read cuz there r 8 bn people in the world with 8 bn type of philosophies n thoughts n many others passed through n left there thought process back...for sure u cant listen to them all

[@FitnessbyJenaye]

🌟🌟🌟🌟🌟

[@300duoplus]

Going to gym has actually given me a body complex....

[@dinomiles7999]

Light, water, magnetism, fats and oxygen. Your welcome. Any questions ?

[@colefarrior7291]

Good Fats*

[@CuttinInIdaho]

wow...he almost said we marble like cows

[@dartondar9]

I need help, I'm very smart inside,i.e my holy spirit is very smart after I didn't do well as I want in any speech or discussion or presentation I totally forget best ways to prove my smartest man on earth, later I've failed inwardly I'll be be discussing it very well,if I didn't get second chance

[@brianlamptey4823]

JIM IS FIFTY YEARS OLD?

[@sandinarice6321]

Right 😁

[@shamaldhurve9655]

[@thomasthomas6557]

Okasov

[@loveAllaha]

Make brain strong and smart process thing better learn thing better Ant exercise is good but but if you have to pick one pick strength traing Help body use sugar Muscle store sugar Help utl8ze sugar Helping for unsulin sensitivity Harmon balance Youth Harmones with weight training Different muscle traing Help for rehab Exercise for every body Builds brain Alot more Don't need to do more you can once or twice you improve in recovery Preserve muscle loss Ultimate for exercise for longevity Help for reduce inflammation Above are benefits of weight traing

[@sethhussey5804]

Drink water, eat real food. Sleep. Move everyday. One step at a time

[@amielynn2657]

I do an intense workout at night around 8 or 9 and do not drink a protein shake or anything just eat a normal dinner then sit-n-watch TV snack on chips, pretzels and chocolate for the rest of the night. How bad is this routine?

[@philipsimmonds1103]

Exercise like a Bear is chasing U .

[@ChadDiamondDann]

Can u please suppl his youtube links?

[@joevelte4252]

Hes wrong. Im 60 and i lift consistently and I cant come close to what I used to lift when I was 30. You lose a lot more strength than what he says when you get past 50 or so.

[@michaeltigue2952]

Nonsense

[@delhargis2219]

Maybe you're not getting in enough protein?

[@joevelte4252]

@@delhargis2219 I eat plenty of protein. If you could gain the same muscle you did when you were thirty then you would see plenty of 60 year professional athletes.

[@dm7744]

I’m sorry to hear that but your training must be counterproductive

[@joevelte4252]

@@dm7744 whatever you say. Im waiting for 60 year Mr Olympia.

[@AP-dj2kv]

They never say how much muscle one should have. Obviously, that 35% Google says is wrong. Is it 68%? Is it 72%? How much? Also, how much cortisol in a blood work should one aim for? They should at least talk in numbers.

[@TheSpringboardPlanchaPodcast]

Sooooo you can out train a bad diet??

[@rharnevious]

Race across America 😂😂

[@lakaumbucha]

Buy a bicycle and ditch your car. Buy some food instead of gasoline.

[@delhargis2219]

Great in theory, works for some. Not practical for most people. As in not possible. Many live in places to manage getting to work they have to travel many miles, often in bad weather including freezing temps, with poor public transportation. The majority of the US is not designed for living that way. But if you live in an area that allows for that, good for you.

[@TopTierTV95]

Click bait ass title

[@_ktbelle_draws_3223]

Bro said he just entered his 50s 🫨 I could have sworn he was late 20s early 30s

[@annettefowler4704]

Thank you ❤