Start Doing This To LOSE BELLY FAT, Build Muscle & LOOK YOUNGER! | Sal Di Stefano

[@gzaos]

For 6 years I didn't exercise, then I started again with a very small workout. I am talking just cardio (steps) for 5 minute every day, and I will gradually increase the time. When I was comfortable with 10 minutes of cardio, I add weight training, push up and pull up, squats. After 5 month, my little workout of 5 minutes evolve in a 30 minutes workout. I lost 26 pounds in the process. Start small, but be consistent.

[@munkee21]

Did you change your diet?

[@rebeccapettiford5389]

I tend to find exercise makes it easier to eat healthier. But maybe that’s not true for everybody. However, when I did HIIT, I was a lot hungrier and made poorer choices. Now I do strength training and walking and I notice my calorie intake is under better control and I select healthier foods.

[@rebeccapettiford5389]

I tend to find exercise makes it easier to eat healthier. But maybe that’s not true for everybody. However, when I did HIIT, I was a lot hungrier and made poorer choices. Now I do strength training and walking and I notice my calorie intake is under better control and I select healthier foods.

[@karankickboxingchamp]

1. Stop cutting ✂️ calories in the Beginning. (Body Recomposition first fr 2 months then see if u need to cut Calories ) Keep Calories the same till then with Patience, just add and Replace with Nutrient dense Foods 2.Do Weight training 🙌💯 Compound movements 3. Add Protein nd Eat Protein first then Carbs veggies. No biggies 4.Increase Metabolism nd Replace fat with Muscle with these Steps. 5.Drink 4litres water leads to More movement/steps. No water with Food tho otherwise u eat more like pro food eaters do. 6. Full body workouts. Protein synthesis signal. More Frequency. Less Volume. Divide the Volume . Bigger signal for Protein Synthesis. Eg 3 Sets of Squat, rows, Bench,Overhead press 7. Train to Exercise Skill nd Technique not ego lifting. Good Form. Holding Accentric can increase Strength like Pullup. 8. Do training because u Love yourself not from a place of Self Hate. After a Workout u must feel Better not completely Dead 9. Love is an Action not just a Feeling

[@araaredeemed5541]

thank you

[@karankickboxingchamp]

Cheers Guys

[@opieutt9038]

God Bless You!

[@abdulnour628]

🐐

[@thomxAristy]

You’re a gem

[@happp5683]

Thank you for being one of those interviewers thats not always interrupting. Especially with Sal!

[@hi_saylee]

58:21 gym anxiety was real for me. I was 330 pounds and was so scared of the gym when I first started. But, 13 years later and losing 165 pounds and keeping most of it off has reminded me to be in service to help others, who walk into the gym with same fear. Thanks for this

[@emkat3149]

I started a month ago at 300 lbs. Everyone at the gym has been so kind and helpful. I have had several people come up to me and say I inspire them to come when they don’t want to because they know I am there whether I want to be or not. I feel so good about myself now that I’m going! I have lost 45 lbs in the last 3 months. 30 before joining and 15 since.

[@assiabenslimane2589]

Awesome story ..

[@excelself]

Congrats! 🍾

[@seemedoit]

Most people at the gym are not judging, overweight people, they are often silently cheering them on. I wish people would understand that ,it might motivate them more.

[@Harlow_Khmer]

Literally why I'm too nervous to go to the gym 😫

[@sicilian2k]

Great interview. Sal comes across caring and authentic. Need more people like him

[@wendymcgill7717]

Midway when Sal talked about taking care of ourselves really hit home with me. I don't self hate, but I don't prioritize myself enough. I know i need to so now it's time to make a plan. Also going to try full body workouts out!

[@veyriuss.4792]

“I know I can be better at other things if I just treated myself like someone I care about.” “Loving yourself is honest. It’s not shame. It’s not self-ridicule. It’s not hate. But it’s honest.” Thank you so much for this video. I am so, so, /so/ glad I stumbled on this, because I’ve recently decided that I really needed to lose weight and begin my fitness journey (long time coming, really). The facts are painful to hear. I’m only a week in and I’ve been constantly checking the scale, disappointed when the number didn’t go down, but I still /feel/ good about what I’m doing. I keep telling myself that future me will thank present me for going through with this, and it helps. I wish I had guidance, but I can’t afford gyms or programs yet, so this was really helpful. Love is an action, and I’m choosing to act now. Best of luck to everyone choosing to act now like me 💚

[@chrisbarnes489]

Sal is one of the best communicators of fitness information on KZbin. Every time I listen to a video he’s featured in he gets a message across so clearly and it all makes sense. A great guy I’ve learnt a lot from.

[@brooklynforever1990]

True

[@mazsroy9]

Yes, I liked him. Made sense and good information.

[@jordankaltenbach5295]

Agreed. I want to listen to this dude more

[@nancywright2680]

Well said . I was thinking of what to write and decided I couldn’t say it better than you .

[@LMEL756]

I really don’t watch fitness videos, but I’m glad I came across this and listened all the way through. I love the positive perspectives that these guys have on health. If I had a personal trainer like him, I would definitely be able to stick with a workout routine. I like the idea of just doing a little bit a couple days a week, but doing it consistently. It seems so possible.

[@zeenagolden]

“Love is an action more than it is a feeling” I love this!!!! So true!! ❤

[@monsoleil5053]

So I grew up in the 80’s-90’s. My father was a fitness junky. He followed Arnold’s career so of course I got into the women body builders. I was always on the thin side and loved getting that muscle tone. After 5 kids in a space of 20yrs and finally in my late 40’s I began to struggle with weight. I’ve researched the whole gambit over the last two years and this video by far out-ways them all. Thank you!! 🙏🏼🌞✨🌊♥️

[@theworldisgreenerandgreener]

Around minute 50:30 up to around 58:55, Sal gave us the best, the truest and the most caring definition of real body positivity. Thank you! That segment should go viral!

[@brooklynforever1990]

This was brilliant 🙏🏽

[@Hecate369healing]

😂😂 Thanks so kuch for tge timing 😂😂😂😂🙏🙏🙏👑👑👑👑👑👑👑👑

[@tracyhelpenstill1544]

Glad I watched this. My body has noticeably been telling me for a couple of weeks that I need to start doing something - I know it’s years in the making - but, I just feel weak and tired. I watched the first half of this earlier this morning enough to convince myself to workout today instead of next week. Sadly after 10 mins I was spent but, at least I did something. Thankfully I came back and watched more of this and started right at the point to where I should look at this as self love and not to hate myself for how I look or feel.

[@trickho3709]

Go sweat dog. It’s fun.

[@darrenhems2291]

Start with ten minutes.you'll soon be doing 20.take it from me.

[@hayslarson5954]

Keep going

[@yoshialv9710]

you could listen to this video while working out, that’s what im doing right now, im on my break in between sets, good luck 👍🏼

[@kimm00re]

I’m on month 6 of my fitness journey. The BESTT thing I ever did to start out was make my sleep schedule normal and consistent. Start there! It’s tough but it’s rewarding (I actually wake up rested, I have energy without caffeine. 180° change from previous years)

[@deonebergman20]

I ordered your book due to this and interview! The most common sense I’ve heard in a long time!!! When I was loosing my 80# people would say have you lost more weight and I’d say no it’s the same but I was losing the voluminous fat that took up the the space. After the pandemic and gaining weight due to stopping the strength exercises and not eating as healthy, now I’m on track once again and I’m so over joyed to hear this information. I do believe my muscle has memory.Yes it’s a journey to be enjoyed and that’s where my mindset is in eating and strength fitness. 💪😊❤️

[@marcushector2285]

P0) ol p0)) ol llp ll llll

[@vilzskilz2009]

*losing

[@gabg83]

I appreciate you both for advocating health versus aesthetics. It's not talked about enough! I learned a lot from Sal. Thank you for the plethora of info!

[@coldsoldier313]

This is astonishing. I've always been of the mentality that I needed to beat myself up. Great stuff

[@tangiemo]

Hello! I myself have been training since my teens and became a Group Instructor at 19 and became a Personal Trainer at age 35 And I’m now 52. You’re so correct when you say we can ask our clients to do what we ask, but somehow it doesn’t apply to us trainers. This video is spot on and I’m so happy my daughter shared it with me. When you look at the science your method makes COMPLETE sense especially when you factor in age, hormones and stressors. Thank you 🙏🏽 so much for this valuable information. God bless you!

[@mimiedwards7791]

Gosh yes. Max you’re an excellent interviewer. You enable people to expand and flourish. Superb

[@ourspacesinc]

I’m not ready for war week in and week out is the single most important statement in this whole podcast!! Being honest with yourself and others is ok!

[@bean0615]

43:28. THIS is why cancer happens. If you listen to just a small part of this great podcast, please start here! What a beautiful, logical way to explain self love. I love the 2 story comparisons. This is what humankind needs to hear 💗💗💗💗

[@mauimanda04]

Sal is amazing. He could totally jump on board with catering to clients that are there to lose 30 lbs in 30 days and the "quick fix" for them, for those results...but instead wants his clients to be able to have a lifestyle change vs yo-yo cycle. I LOVE that. That means his HEART is in the right place and he wants TRUE SUCCESS for his clients vs instant gratification. As humans we're wired for that instant gratification but I'm his clients and him get the gratification of it being sustainable and it that is more rewarding!!!!! Also love that he encourages lifting for women.. Jillian Michaels had me sold on the fact that heavy lifting would make me look boxy and bulky so I avoided it in my early 20s.... through frustration of killing myself with cardio for 2 hours and light weights and seeing little results, I did my own research vs trust magazine articles. And I experimented myself off of what articles I read. Life-changing. Fitness and nutrition became not frustrating but impowering. Really infuriating but hey... I learned. I hope others can too!!! If your routine is not working, you have the ability to change it!! =] 💪

[@Karapchik]

What a fantastic conversation. Sal is so well-spoken and intelligent. Thanks for sharing!

[@GaryCoolCoolCutterWilson]

Sal explains things so simple, but powerful insightful and educational. Excellent interview.

[@drearroyo1229]

Such a fantastic guest with a positive message. Thank you!

[@ericninan7900]

Start to finish was just amazing! So much gems in this video! 🔥🔥🔥🙏🏾🙏🏾

[@mauimanda04]

I think the gym is also the most welcoming place. You cheer each other on. I hate that people have the misconception that it's like high school... I guess even when I first went, I wasn't ever over weight but I was intimidated. I had no idea of where to start. But the important thing was to start. I'm well over a decade into my fitness journey now and it's literally saved my life from the winters in Iowa and seasonal affective disorder, depression , etc. I have moved , which was also a huge shift but fitness will always be a daily thing for me because of the mental benefits and the physical are a plus as well. I loved this conversation and the realness of what bodies are. I have struggled with body image issues and I have to constantly remind myself that I have a body that isn't photo-shopped!!!! And I have a bad@$$ life that I love!! And my body fucking rocks. The way it is. The way I am. Am I a supermodel, nope. I'm me. And I hope this conversation can help others accept themselves. And if you want to change, knowing you can still love yourself and want to change. As Sal mentioned, want to change from a place of love versus place of hate and you'll find beauty in all the stages and change that lasts. Also , Amen and Mahalo Max for saying you like "softer" women who are healthy and fit but not necessarily ripped to shreds. I had a boyfriend tell me once he wasn't attracted to my body type and although I wanted to tell him to f#(k off,I was also way too frail then and I was NOT healthy although I was skinny AF. Here in Hawai'i I've been somewhat liberated by seeing all the women in thong bikinis.. All shapes,, all sizes... sun's out, bums out. And I forced myself to join. And to go to a nude beach even.. because f*(k social media. Perfection is an idea in our head that we can never obtain because the bench marker keeps moving once you "get there". So. Amen for real bodies. And real discussions.

[@gloriasaliba3395]

One of the very best videos I’ve watched around health and weight loss - Sal is so right Love is an Action Word

[@kendalxox]

Been into fitness for 13 years so I know a lot of this already but I love the video! Every person new to fitness needs to watch this.

[@marlopez7755]

he is probably the most realistic and non extreme trainer out there! We need all PTs to think like Sal! wow!

[@Negrofifthpushingkg]

I do I’m a personal trainer in Waukegan il I’m a mindpump student

[@sonja4164]

@@Negrofifthpushingkg you're on the right track imo

[@libertybiberty7704]

One of the best fitness videos I’ve seen in a long time

[@maxlugavere]

High praise! Thank you!

[@ballybriggan]

100% gold

[@albataverasmarte]

Agree 😊 thank you … beautifully communicated

[@matkasim]

Agreed totally

[@kristinrigby8952]

Agreed!

[@CiaRose5858]

I usually don't agree with trainors. However, he makes so much sense. My Aunt had fat in her arms. She started taking care of her Greatgrandson. She lost the arm fat within the 6 months. She was 83 years old. Great talk.

[@joshuaingram403]

This is incredible. This is something I’ve struggled with since I started lifting and getting in shape 10years ago. I’ll go through seasons where I look great and feel great and then do the same thing and have completely polar results. Few people go deep enough to explain the reality of dieting.

[@briandeal8927]

I love his comment, “I’m not worried about the weight as much”… We should worry more about body fat percentage than weight!

[@kristinrigby8952]

LOVE this! Thank you so much! I've been doing the standard "bro split" for the whole 3 years I've been lifting. I'm going to try total body workouts starting next week.

[@encompasshealth9227]

I really enjoy Upper/Lower splits, it's similar to full body, but 4x/week training each body part twice a week. It's been great for my recovery and enjoying my lifestyle

[@kristinrigby8952]

@@encompasshealth9227 I actually thought about doing an upper body split 2 days a week and 1 total body day. My next training cycle I'll experiment with that.

[@davidgarza995]

@@kristinrigby8952 just say you hate leg day lol

[@mohammadsohelrana9119]

Nice Great Conversation sir.

[@gazels11]

This really is the best video explaining weight training I have ever seen. I really needed this guidance. It can be so confusing. Thank you so much!

[@mayfar4961]

I learned this in a hard way, not all the calorie is same. This is the main point in weight loss.

[@simobelazy1557]

The best part of this is that the host doesn't interrupt him

[@lissadorval]

This video helped change my mind set. I knew most of these things before but sometimes you need to hear things a certain way or experience things certain way for it to click. This video helped things to click back to center for me. It’s weird to say but I feel more encouraged and excited to get back into the gym now after this video then I have felt in years. I have stopped working out for a few years now mainly because of the pandemic and work. I’ve started to add workouts but struggling to be consistent because of my mindset. I always thought if I lost weight then I would feel more comfortable going back (… I know it’s a warped thought…). Well I lost 30lbs by changing my diet and I look good but Im still not comfortable going to the gym. I’ve lost muscle as well as fat so I’m not as strong as I used to be. Im self conscious about that. The gym, a place I used to feel at home in, now feels foreign; and I feel as though strength wise I don’t fit the mold. I don’t want to look weak as compared to everyone else. I don’t want to be judged. After watching this video it helped reframe my thinking. I’m going to the gym/workout to: build muscle and to build strength; to build a skill. That’s what the gym is for (of course). Most people aren’t going to judge me because they are perhaps at my fitness level or once were at my fitness level. I should push myself but to start I should focus on form and build intensity gradually from there. Don’t do a lot and overwhelm myself; do what I can but be consistent ( that helps build strength in itself). The aim is to feel better than I came in. Most importantly get out of my head and stop over critiquing myself and comparing myself. Be patient with myself and show love to myself. The only person judging me …literally is me. Again I knew these things but it just didn’t click till now. Thank you 🙏🏾!

[@darcellsdiamonddashboard]

I feel ya! Blessings on your health journey!! Stay encouraged🧍🏾‍♀️You got this🏃‍♀️💃🏽!!!

[@dianetrue2396]

As a former trainer n coach, trust me few people at the gym are in great shape or are disciplined or even know about diet. They are there trying to improve on some level and for various reasons. Sadly the ignorance is real. Do your research, come up with a plan and go consistently for you and to achieve your goals. So much erroneous information out there. At least you're here listening to sound advice. Best wishes

[@peaceWorker77]

I have studied biology for more than 10 years and this information has just shed light on my knowledge and made many things make sense of why I am not reaching my goal

[@justinloydz]

I have been training for couple years not seeing much progress and change my program to full body work out and it’s a game changer. I notice I become stronger every time and build more muscles

[@olgaperry592]

This guy is very knowledgeable. Great interview and advices

[@patrickmccaughey9197]

Bariatric patients are told to not drink fluids 30 mins before and after eating. Basically for the same reason Sal was stating, it will flush your food down making you like you can eat more. Great advice

[@fingersm]

My mother always said that!

[@baronvonaux8294]

This is so good to listen to! Sal has such a great way of making the complicated easy to understand and digest.

[@marm3757]

Just watched this entire video…. Kudos to Sal… every single word resonated with me. Loved loved loved it… and truly validating to me on my fitness journey. Everyone needs to watch this.

[@zillien195]

Thank you! This was amazing. So many people would benefit from this episode I started sharing. Sal, how I wish I could find a mentor like you :) This episode made me buy your book. So looking forward to start listening to it. As always, Max you are truly a gem x

[@RebekahKathleenfitness]

Great interview! Love how down to earth both you are

[@garethhocking7872]

Got to be one of the best videos regarding fitness on you tube, not enjoyed a interview like this for a long time

[@zitolover]

Sal always seems to make sense to me............love this.

[@bernadettejackson7304]

Wow! This is exactly what my body has done. Recomposition. The scale barely moved.

[@thomaswilbornjr3128]

I can listen to this guy talk about health and fitness all day. You can tell he's passionate about it and he's very knowledgeable.

[@Fire_Moon_Tarot]

He actually hit the nail on the head about how you store body fat and the correlation between that and hormone issues because I always wondered why I just stored all my weight in my upper body. And I had to have surgery in regards to hormonal problems

[@dinary0v3]

Who are you to validate him? lol

[@carolinemarie44]

Ive lost 20 pounds eating more than ever. I have eaten meat and eggs only since late December.

[@Paperdoll-]

This blew my mind! I do not have access to a gym. I have been doing home fitness here in Germany for 11 years. Biking, hiking, pilates, yoga, weights....full body, and feeling great enough to take care of my home garden and cook a mean meal....This makes me feel balanced. I am absolutely not a model of perfection, but I am perfect just as I am. Mind body and soul...this guy rocks and is very encouraging!

[@rachelhaefner6424]

Thank you for discussing the impact of hormones, and how they play into weight gain and loss.

[@ystconnection]

Great guest, great subject, great conversation, great podcast! Very educational and enthralling.

[@theironforce3000]

Excellent vid. The first part specifically. . Sal is the man. Hail MP !

[@SilverheadFitness]

Just received SAL DI STEFANO book “The Resistance Revolution” hard copy. I’m also listening to the book on Audible😂. Love this kind of content. Thanks Max Lugavere for being an inspiration to many. So pleased to have found this channel. 💪🏾☺️✨

[@FlakoXL]

After years of going up and down and now being almost 40 and the absolute biggest ive ever been it was super intimidating. Its been a month now and though I'm still in my head a bit ive gotten a few fist bumps and head nods to keep going, but def no one is pointing and staring

[@crystaldingman773]

I’m really slim. Essentially I look like I belong in the gym. No one would even take notice of me being there. However- I have the same insecurities as everyone else! Ami doing this right? Do I look dumb? My weights are too light etc. Granted I don’t have the body weight insecurity but I can tell you seeing larger people in the gym and out running - I often don’t notice or think anything at all. If I do it’s because I can tell they feel uncomfortable and I can tell you with 100% honesty the only thing I feel or think about them is 100% respect. I want to see you hit your goals every bit as much as you want it yourself. I’m happy to see every “ body” out there moving, getting stronger and making positive changes to their health. Old, young, bigger, smaller - if there really are people out there judging you it’s because they are immature and small minded and they are likely judging everyone- not just you. They aren’t worth worrying about. Everyone else there admires your drive and dedication in the same way they do everyone else there. Just keep showing up. I’m probably only looking in your direction because I don’t know how to use the machine or equipment that your using and I’m trying to figure it out 😊

[@kenyavalentine9219]

Thank you for having him on your show amazing content

[@1123SA]

Good thing I stumbled upon this video. Sal is so good at explaining the topic.

[@MJ-qb5ph]

Totally agree re gym. Psychotherapist advised gym as part of healing from CPTSD from nsrcisstic abuse almost to suicide. Was 117 kg now 95 - my safest place - no one has judged me

[@Brynden-Rivers]

44:30 our guest says "you cant hate yourself forever." Well im 40 and so far ive been hating myself the whole time.😂😂😂😂😂. Great video. Ive always played sports from 4-40. Ive been into the trail running and gym (weight training for about 6 months) with less of a focus on sports like basketball, hockey, and soccer. Through a process of trial and error ive got almost exactly to what our guest explained. I figured out 2 full body workouts for an hour hour and a half twice a week is best for me meeting goals and not getting hurt (i tend to over do it once i get the blood flowing). I found a high protien diet with little refined carbs makes me eat less and allow me to exercise after work without being exhausted (i own a residential construction company so my work is extremely physical). Im maybe the healthiest ive ever been and look and feel the best i ever have and i exercise far less😂😂😂. Keep up the good work!!!!❤❤❤❤

[@denisecorbisiero5177]

I am in tears listening to this! 59 years old, 40 lb gain hormones and stress and I am the hater of me 😢 motivation workout person. Now what? I've looked for a personal trainer. Put ads on LI and nothing. I have some conditions that need a professional to work me through. 5 yrs ago, I hired someone, and they didn't believe I had issues because I look young. Any suggestions for mature woman trainers?

[@Beautydemos]

First time I’ve heard of Jody positivity described in that way along with working out. Amazing video !

[@yosmuc]

What an AMAZING conversation with tons of interesting insights ! Thank you !!!

[@sseraj2898]

Really like you keeping things simple and talking about macronutrients I’m someone who is just an average person trying to discover what the hell I need yo do, as a women going in gym usually men are hanging out and me still trying to figure out how to hold a barbell. Being self conscious purposely hiding in corner so ppl can’t see what the hell im doing. Then comes trainer and they be like I like to see you minimum three times a week and ideally 4. And honestly these sessions are expensive. I’m glad you are honest and you say u train 1 day a week Also importance of health and loving your self

[@middleofnowhereradio]

Joe Gatto is truly an inspiration!

[@DallasStringQuartet]

Amazing and encouraging

[@kniv3sap1]

Sal is a legend.

[@keithb9100]

What fantastic view points. As a beginner I needed this conversation.

[@jolenejoyner8872]

Fantastic advice. I will listen to this again and recommend to others!!!!

[@steele_frankie8693]

Sal is chaging my life and im so happy i found him when i did ..

[@Daniel_0.0]

Great insight into the psychology and how to change the narrative to support the health and wellbeing goals

[@Gingerinthesouth]

Love you both just found Sal on impact theory so glad he gets around Love the nutrition part

[@zeesh2979]

Watched from start to finish thanks for such a good video

[@PollywogTheDog]

I'm working on becoming a cliche. Almost 50 and in the best shape of my life. All positive steps for positive reasons.

[@cristyasido2333]

always worked out the past year during pandemic but its not really for me, always felt tired with heavy workout. tried several diets as well, the only thing that worked for me without feeling like a shit was agoge diet. its easy and deliver results. never been happy

[@toreilly100]

Sal is right on the money!!

[@Oklahomagirl49]

57:34 Osteopenia - I have it and yes my doctor said take calcium - nothing about weight bearing exercise. Interesting because she never pushed the JAB on me but kind of missed the boat on the Osteopenia. Still love her though. At 73 I am on NO meds but have developed weight around tummy which I’m struggling to get off - cortisol from stress is my self-diagnosis on me. ❤

[@beme7403]

Sal presents a very sensible way to fitness for the majority. (48:30 - 48:50) very true! Thank you both for such valuable information for no cost at all.

[@josephmillard8109]

Excellent conversation and tips. I noticed I was doing a lot of things that resulted in my body type. Can’t wait to put these tips in my routine!

[@riselle1]

This is the best video I've seen/heard about fitness!! Thanks guys

[@zhydswyu5653]

🎯 Key Takeaways for quick navigation: 00:25 🍽️ The primary factor in weight gain is an energy imbalance - consuming more calories than burned leads to stored body fat. 03:13 🧪 Hormonal imbalances, especially high cortisol and low testosterone, can influence fat storage patterns. 05:34 💪 Building muscle boosts metabolism, making it easier to lose and maintain weight without extreme calorie restriction. 12:25 🍽️ Focus on body recomposition initially - aim for fat loss and muscle gain without immediate calorie cutting. 19:36 💦 Drinking adequate water can indirectly support weight management by reducing calorie intake and potentially increasing activity levels. 20:32 💡 Avoid distractions like watching TV or being on a computer while eating. Studies show it can lead to consuming more calories. 20:48 💡 Drinking fluids while eating can lead to faster eating and not allowing satiety signals enough time to register, potentially causing overeating. 21:31 💡 Just five minutes of daily isometric exercise (like holding a pose or pushing against an immovable object) can lead to significant strength and muscle gains. 25:12 💡 Full body workouts, when done properly, can be more effective for most people than body part splits. They allow for higher frequency of muscle signaling, have a systemic effect, and are more practical for consistent training. 36:56 💡 View strength training as a skill. Focus on perfecting the technique and execution before increasing intensity. The level of intensity should match individual fitness levels, ensuring proper form is maintained. 41:09 🏋️‍♂️ Intensity of workouts should leave you feeling great, not exhausted or run down. Super high-intensity workouts have limited benefits and are mostly psychological. 42:20 💪 Prioritize feeling good after a workout. Seek to train even when feeling run down, as it leads to long-term success in fitness. 43:17 🚫 Avoid the "no pain, no gain" mentality. Exercise should not be about punishment, but about caring for yourself and enjoying life. 45:34 💖 Loving yourself involves being honest and working on self-improvement in a positive and healthy way. It's an action, not just a feeling. 48:21 🏋️‍♀️ Gyms are accepting spaces, and most people are supportive and helpful. Stereotypes about intimidating gym-goers are often inaccurate. 01:02:30 📊 Body fat percentage range for men for good health is 10 to 18, with negative effects starting below 8% and becoming significant after 20%. 01:03:27 🚺 Women's healthy body fat percentage range is 17 to 29, with negative effects starting at 30%. 01:04:09 💡 Focus on overall health indicators like mobility, fulfillment, performance, lack of pain, and good sleep, as they often lead to a healthy appearance. 01:04:23 🔄 Prioritize health over aesthetics; unhealthy practices for aesthetics may lead to health issues in the long run. 01:08:35 🌍 Universally attractive features are rooted in health: healthy skin, a nice smile, specific waist-to-shoulder and hip-to-waist ratios tied to fertility and hormone levels. 01:23:01 🍽️ Slowing down while eating leads to eating less, as it allows people to be more present with their food and eat more appropriately without conscious effort to eat less. 01:24:11 🌡️ Slow eating increases the thermal metabolic effect of feeding, aiding in weight management. Additionally, it helps synchronize the hunger and satiety signals to prevent overeating. 01:25:36 🥩 Eating protein first in a meal promotes a higher sense of fullness, leading to consuming fewer overall calories. This can be particularly effective during holidays or special occasions. 01:27:41 🚶 Incorporating physical activity, like a family walk or workout, during holidays can provide extra movement and help mitigate the potential effects of indulging in holiday meals and treats. 01:30:01 🚶‍♂️ Walking is an accessible and beneficial form of exercise that most people can engage in, making it an excellent way to stay active and connect with family members, especially on special occasions. Made with HARPA AI

[@meheretkebede8632]

It's the best conversation ever. Everything on point. Wonderful questions & an amazing explanation. I appreciate u guys so much. The full conversation is like River of wisdom. Much love and respect

[@odnilniloc]

Sal’s right arm deserves its own show 😁

[@sonja4164]

Sal is *SO* good. Great interview.

[@time2heal]

My takeaway...Loving myself, I am taking care of myself. I must have a strong body in order to be of service to others. The self-hate paradigm is lost! Fat is not healthy and obesity is not beautiful! There! I said it!

[@ClassicKhmer]

This is crazy because I changed my diet and hit the gym hard running a mile every day, and hypertrophic weight training and did not lose a single pound! But look and feel better now!

[@joelbeaver1093]

Holy crap I learned a lot thanks gentlemen.

[@milescoleman910]

The idea that muscle growth and repair is complete within 24-48 hours, flys in the face of everything I’ve ever read. Books that have talked about microtearing and extremely hard workouts on singular muscle groups talk about full recovery taking more than a week to several if extraordinarily burned. It seems like this full body workout daily plan is based on weight loss and fitness first over strictly muscle building. Intensity hard but not to fail.

[@liftny]

Hands down best content on the subject.

[@blessed2breath]

I have been hitting legs at the end of each workout im not pushing heavy just volume working toward the goals of ramping this up but so far I have lost 30 lb's and added a good amount of weight to the bar so far.

[@ellabender1808]

I have enjoyed every minute of this interview ‼️ Thank you‼️

[@Amanda-bc9ke]

Last year I was on 800 cal/day and lost 40lbs. I was hungry, very weak, brain function was severely affected. I hit that plateau and had a melt down because I was already sick and couldn't cut my calories more. I put half back on. Now I'm eating healthy and do weights. It's a much longer harder process, but it's working.

[@transientway5007]

I think the phrase “inducing adaptation” is the 🔑

[@SheshB9264]

This makes a lot of sense. Thank you!

[@dspirit444]

Excellent info...love the interview style!!

[@adrianx8243]

I know a lot about fintess and can confirm this guys has very high level knowledge that 99% of industry hasn't catched up yet very nice

[@navid8276]

Such an incredible, practical video full of so much experience. Can’t believe this if free lol. Thanks for sharing this 💪🏼