The Best Way To Lose STUBBORN FAT Quickly Without Losing Muscle | Stan Efferding

Stan Efferding is a IFBB pro bodybuilder and has his bachelor of science in psychology and exercise science from the University of Oregon. Stan is a multiple all -time world record holding powerlifter and has been training high school, Collegiate, and Professional athletes for over 25 years. He has conducted over 200 seminars in 14 countries and in all 50 states.
Today we discuss: how to lose body fat quickly and effectively, how to retain muscle mass when losing weight, the habits you must focus on to keep the weight off, the three ways to reduce calories, what to do if you aren’t losing weight, what your workout program should look like for fat loss and much more.
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[@rmoore1969]

🎯 Key Takeaways for quick navigation: 00:00 🏋️‍♂️ Starting Weight Loss Discussion 02:04 📊 Factors Affecting Fast Weight Loss 04:05 🕒 Realistic Time Frame for Fast Weight Loss 07:49 🌟 Daily Habits for Effective Weight Loss 10:23 🚶‍♀️ Daily Activity and Step Count 14:22 💪 Resistance Training for Muscle Preservation 18:05 ⏲️ Rest Periods in Weight Training 22:26 🏋️‍♂️ Factors Affecting Hypertrophy 26:09 🍽️ Reducing Caloric Intake 30:44 ⚖️ Types of Diets for Caloric Restriction 34:42 💪 Overcoming Weight Loss Plateaus 37:03 🏋️‍♀️ Maintaining Health and Wellness 42:08 🌟 Achieving Longevity 44:24 🍏 Weight loss and health, 46:31 💪 Fitness goals and motivation, 48:11 🏋️‍♂️ Importance of strength, 51:48 🧒 Introducing fitness to children, 54:23 🔥 Staying motivated and consistent, Made with HARPA AI

[@ash9x9]

Doug Bopst is sharp presenter - No riff-raff, gets to the point immediately & keeps it all tight.

[@ReeseDaBeast808Tyga]

No timestamps

[@affiliateghost665]

Agreed

[@Developer888]

yea buddy

[@ronamartel1286]

So many useful information here. That we can go info 1000 kcal deficit and not wreck metabolism or lose muscle with intense training is incredible.

[@larrysellers7891]

Probably the soundest advice on exercise that I’ve encountered on KZbin. And without the presenter or guest being over zealous. Subbed.

[@Wealth.is.Health]

Crazy amount of value in an hour. Thanks so much to you two!!

[@ilonaghine9690]

Love Stan’s advice! Will start following him for sure.

[@scatdaddy3790]

This might be one of the best videos I’ve ever seen. Kudos

[@ettico0513]

This is a great interview. Knowledgeable, evidence based info right here.

[@johnmiller723]

Watched a few back to back. Informative and interesting. Keep going.

[@BugMateo]

Great feedback from Stan!

[@tsebosei1285]

Wow this is gold as far as knowledge is concerned

[@louthawriter]

I think we drastically underestimate the efficiency of our bodies. In the last year I've dropped 45 pounds. I have about 60 more to lose. I workout alot and was eating high protein but it started giving me digestive issues. Since i dropped the protein I'm still losing fat and getting stronger. Havent lost any muscle. As long as we use our muscles our bodies will adapt and retain as much as possible. This might be different for someone who's already at a low body fat percentage. But if you're like me and need to lose alot of fat I wouldn't worry about protein so much. Just make sure you're in a deficit and do resistance training.

[@storyeatermichael9046]

What type of protein was giving you digestive issues? I suggest switching up your main protein every fees days because your body will get a little ‘sick’ of it. I switch between ground beef, chicken, eggs and protein shakes every 2-5 days.

[@louthawriter]

@storyeatermichael9046 I mainly eat chicken & eggs now. Sometimes bacon. I just dropped the shakes and beef pretty much.

[@omg_wtf]

​@@louthawriterit was probably the shakes man. They're terrible for my guts, too

[@blistersteel]

Adding fiber can help with that digestion discomfort. 15 to 45 grams a day.of fiber.

[@JstBringIt]

Also if you are really overweight(for example 300 pounds), you don’t eat 1 gram of protein for your body weight which would be an insane amount of protein. You eat for your goal weight(for example if your goal is to get down to 200 pounds you eat 200 grams of protein or close to it)

[@boocs20143]

This was such a great interview!

[@dougbopst1]

So glad that you enjoyed it! What was your biggest takeaway?

[@boocs20143]

Really that I need to be more accurately track my calories. I work out consistently with a decent amount of weight training and running but have been noticing 10ish more pounds on my body over the last year. So I’ve decided to start tracking today and am going to see where my extra intake is coming from. His advice for 10 min walks is also gold. I also think I’m going to look into his meal prep service.

[@springteen3743]

Great show very detail, thanks 🙏

[@Marx1963]

Good I got 10lbs to lose in 5 weeks for show !!! 1000k deficit here i come! Psmf diet

[@jimlahey5354]

Me too buddy

[@JW_2030]

Respect to Doug, only just now found him, these guys do a great job. You’ve gained a new sub today 🤝

[@Clairelouisehottie]

I'm 5ft 2. 135lbs. I am 29% body fat!! My BMR is 1300 calories. I do 10000 steps a day. I have lost 3 Stine since Jan doing just walking and cardio. I hit a wall where I was physically unable to lose anymore weight and maintain life. Its hard to keep a deficit going when your bmr is so low. So the only option I feel I have is changing my body composition, build muscle so that I can increase my bmr. I'm eating 160g of protein a day now, training with weights 6 days a week and desperately trying to get rid of the last 14lbs of jelly on my belly! 2 weeks in, I feel great. More energy, better skin, my glutes and quads already look better! I'll update you in another 2 weeks. If anyone has advice for a short chubster like me, please go ahead.

[@Clairelouisehottie]

I'm now aiming to eat 1800 a day. I believe with weight training I should still be in at least a 200 deficit but I'm hoping more importantly I'm building some muscle.

[@tsebosei1285]

Keep it up as they say consistency is key and it's the long game re lifestyle. Keep sowing the seeds the harvest will surely come and the advice given here is gold information

[@jenniferfulljames1685]

I tried this, I think you can do it if you've never dieted or you are under the age of 45...I am training hard with heavy weights, eating in a calorie deficit, eat super clean and get on average 12000 steps daily. I think that slow and steady is best however, there are no quick fixes, hormones play a huge role especially in women. Men only have one hormone to keep revving, we have 3. Menopause, now that's a totally different story!!! I should mention, I am 60 ( in 3 months) have been through every weightloss, fitness program and fitbit watch around. Every body is different.

[@drazzzpoppp5022]

Thank you guys

[@cubencis]

Stans the man

[@MostAlpha]

Stan is the G O A T

[@adammtroutman]

I’m Just an average Joe that goes to the gym 2x a week for about 5 years, age 20-25. Good to hear stuff like this

[@ObboB223]

Stan is the man

[@DeidraAnnOfficial]

Stan is quite literally one of my Top 3 FAVOURITE voices in the fitness space

[@Steven-jn2cw]

He's very good but my question to you is.... who are the other two favourites?

[@guntertorfs6486]

A very well explained wealth of knowledge condensed into one hour. Thank you.

[@felipearbustopotd]

The doctor said I needed to lose 18 lbs, so I gave him £20 and told him to keep the change. 😂 Best loss ever, no more coins weighing me down. 😂 On a serious note, (F sharp) I always enjoy listening to SE. Thank you for uploading and sharing.

[@outsiderdf]

Did I hear correctly that a too low calories diet doesn't affect metabolism during a weight loss phase? Does the body not re-calibrate based on the lower intake, eventually?

[@joseyjones-df7jv]

Ok so another question in regards to measuring foods for example I use olive oil to cook hash browns (diced potatoes) when they are done cooking I drain the remaining oil and use paper towels to soak as much oil as possible off the potatoes so my question is how do I measure that?

[@SandyBatten1962]

Perfectionism is the fastest pathway to giving up. Just measure your oil/fat that you add at the start and call it done. If you’re blotting oil off your food add less oil at the start of cooking. Rather than trying to be perfect look at your trend

[@joseyjones-df7jv]

@@SandyBatten1962 that literally wasn’t helpful at all

[@omg_wtf]

​@@joseyjones-df7jvit was very helpful.

[@daviddreadfull]

​@@SandyBatten1962Excellent 👍

[@MrWhitmire]

Simon Sinek is who I saw sharing the “…after a day in the gym, you see nothing…” explanation.

[@joseyjones-df7jv]

I have a question is it possible that you are not eating enough? I hear body builders eating 3k-4k or more calories per day on average I’m at about 1500-2000

[@tjvincenzi3695]

Dude they are on so much gear and insulin, they can get away with eating that much. But if your not enhance don't do what they do please.

[@JstBringIt]

Body builders weigh 250+ pounds at 10% body fat so their maintenance calories is really high. Just learn what your maintenance calories is and if you want to build muscle eat 300-500 more calories and if you want to lose weight eat 500-1000 calories less. Everybody is different

[@NJN23]

at 5:40 he says you would need a 1000 calorie a day deficit to lose four pounds. That's wrong. You would need a 2000 calorie daily deficit to lose 4 pounds a week. 1000 calorie daily deficit would allow you to lose 2 pounds per week (3500 calories per pound)

[@danielrodriguez5463]

Stan is the most knowledgeable person in terms of nutrition. Just buy his book “ the vertical diet”

[@dougbopst1]

what was. your biggest takeaway from episode ?

[@Still_shredded]

So you can have a lower amount of protein if your really over weight. I have about 50 pounds until my goal of 185. Sometimes im only getting 100 grams of protein but I'm getting in alot of good carbs and fats. My lifts are still going up months into this cut so im definitely not loosing muscle. Gaining some actually because muscle is a direct result of strength. If lifts are going up youve gained muscle. Simple. Now protein matters more when you are leaning down and are 12 percent lets say. Thats when you really should get 0.82- 1 gram of protein per pound.....just my experience. When people talk about loosing muscle im confused ha. I think they just quit lifting heavy. Its typical for people to go on a diet and then think they need to do a bunch of high rep high volume crap instead of keeping the workout heavy and short. You cant do a bunch of Volume in a calorie deficit folks. Listen all u young guys need to listen to this.

[@storyeatermichael9046]

What a masterlcass

[@brandonklemick5569]

Stan got some invisiline going on?

[@ddcrocky3831]

How hard is hard though

[@jerrythomas4457]

I don’t think I want to find out

[@19gizzard]

1 to 2 reps from failure

[@patrickwendling6759]

Thank you for your knowledge and video's USA 🇺🇸 TRUMP

[@Zoltar1811]

Stan is juiced to the gills 💊 💉

[@omg_wtf]

And?

[@Zoltar1811]

@@omg_wtf and therefore his logic and reason will be heavily influenced by the use of PED’s

[@omg_wtf]

I like the cut of your jib, sir

[@storyeatermichael9046]

Teaching children deadlifts is extremely dangerous. What 9-12 year old WONT try to do the lift by themselves. Besides that part I really enjoyed this podcast.

[@Cenot4ph]

I respect Stans knowledge on training, but diet.. CICO, no.