The Biggest Weight Loss Mistakes People Make & How To Actually Burn Body Fat | Sal Di Stefano

Today’s guest is Sal Di Stefano and this is his 4th time on the podcast. Sal is a friend, personal trainer, and cohost of the highly popular Mind Pump podcast which I have also been a guest on. Last month I released an episode with Stan Efferding on fat loss and it was so well received that I wanted to bring Sal on as a follow up discussion.
We discuss: the biggest weight loss mistakes people make and how to burn fat the right way, why your body fat percentage is going up even though you’re losing weight, Sal’s favorite 5 exercises for building muscle and losing fat, why less is more when it comes to exercise, daily habits for maintaining long term weight loss and health, what you must do when you hit a weight loss plateau and more.
⚠ WELLNESS DISCLAIMER ⚠
Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed.
If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately.
If you do not have a health professional who is able to assist you, use these resources to find help:
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If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day.
National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or suicidepreventionlifeline.org.
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and www.samhsa.gov

[@babycheesus666]

just came across your channel. Apart from the great questions, letting your guest speak, I love that you jump right into it - no intro, no pleasantries, no bs

[@heidiverdecia965]

A gold mine of knowledge especially for women. I always struggled with losing weight until I started to pay close attention to these guys. Sal is very knowledgeable and a great teacher! 😊

[@dlansman]

Fitness info is great but the constant political opions ruined the podcast for me.

[@StrickerTV]

That’s fair. Sal makes the (politically) smart people detectable by their sixpack and wokism will become extinct.

[@jessicataylor1930]

Sal and the rest of the Mind Pump guys are the goats in the fitness industry for sure. Just from their advice in the podcasts and programming I recomped from 33% body fat to 25% body fat in 10 months. I'm 40 and look early 30s. Love these guys ❤

[@nuh-uhx2477]

I'm baffled as to how you did this. I've incorporated these tips and it just made me fat and gave me high cholesterol from all the gross protein.

[@jonathandevereaux298]

You don't look early 30s, your photo is clearly a 40 or 50 year old woman using filters poorly.

[@defguy319]

Only fasting and more plan based worked for me, still do eggs but hitting all those protein targets without going over calories is hard

[@glenho1335]

​@@nuh-uhx2477 are you doing weight training?

[@glenho1335]

​@@nuh-uhx2477 are you doing weight training?

[@Acquisition1913]

Please Post chapters for long videos

[@DelusionDispeller]

This is hands down one of the best broadcasts I ever saw. I couldn't sleep, was thinking of quitting Planet Fitness, but you gave me hope to keep going! Ty

[@seanmeantime]

Fantastic straight to the point knowledge thank you ❤

[@gsba4040]

Best interview I’ve seen of Sal, thanks so much Doug, every question on point, everything and more than I would have asked.

[@shureenaimar6159]

Loved this podcast! So many valuable nuggets! I’m going to save this one and listen again! Thank you!!!

[@johnsantostefano3373]

Some of this may seem like common sense (i.e. caloric deficit) but his explanation and plan of attack are excellent information. Thank you!

[@3mfamilija986]

Great podcast!!!

[@linseymcguire624]

So much value in this video!! I found myself clipping constantly, lol!

[@far3467]

Sals super knowledgable 😊

[@charitomaglaya757]

Great podcast I enjoyed it

[@crystaldingman773]

I’m a female 43 years old - I’ve been working out since I was 15. I build muscle and get bigger lifting weights. I feel like men never understand we do not want to get a single inch larger. My weight usually goes up a few pounds and I always look bigger and then hate the way I look and stop lifting.

[@carolperryharner3927]

Helpful info. Is it bad to do full body weight\athletic conditioning classes 2 days in a row?

[@ristosovcev98]

Amazing podcast, so many usefull, straight on point information👌

[@dougbopst1]

thanks for watching! what was your biggest takeaway?

[@ristosovcev98]

@@dougbopst1 maybe russian way of training with lower reps. Because i tend to go always to failiure and plateu alot. Im rock climber, but basic principles of strenght training are very simular in all sports. Also reverse diet is one thing i never heard of and im gonna give it a try. Rock climbers are always trying to get better strength to body weight ratio😃

[@affiliatemarketingsoldier6885]

great video. Liked & Subscribed. 😊

[@colbyzurlini8740]

well done sal

[@WastdTrashPanda]

Da Stefano in da house

[@Vj29393]

23:09 😂 thought he was gonna say inject something else

[@Siegbert85]

I think Sal midunderstood the question near the end. Host was asking about when to stop reverse dieting not when to stop cutting calories

[@joycewang2619]

I see a lot of how to lose 20, 30, 50, 100 pounds videos but there are some of us who are trying to lose the last 10….and it’s so difficult, any help please!!!!

[@tylergoodwin6772]

Listen to these guys they know what they are talking about it’s simple but not easy. I’ve lost 45 lbs

[@mr.grimms4645]

The simplest way is to do what you did to lose the 20 lbs but for longer and on a bigger caloric deficit

[@deerugz2152]

Once you plateau due to being in a deficit for to long reverse diet and watch how you’ll lose it while eating more

[@thetimeisninefifteen]

Take a break; go on maintenence, then return. Weight loss is a process and many times, a cyclical one. Cut, maintain, cut, maintain.

[@deerugz2152]

@@thetimeisninefifteen even a mini bulk works it did for me and lost while at it

[@oldnatty61]

What do YOU think about sprinting for everybody?

[@1975Stevo]

45:30 has just scared the shit out of me and is a reality check. im that guy but determined to change. im watching your video because i want to change. thanks for the inspiration and this is a fantastic episode to avoid mistakes.

[@Teflon916]

What was the 5 workouts?

[@isana615]

Deadlift, barbell squat, bench press, overhead press, row, rotational movement.

[@melindahernandz7942]

Is it ok to do squats if my knee is swollen and crunchy? Am I strengthening my knee by doing this or does it need rest?

[@StrickerTV]

No one can tell you without knowing more details. I‘d rest to be safe - or see a doctor.

[@NatrajChaturvedi]

I am getting some pain in my right knee these days and doing some exercises like standing on other leg and rotating the knee has only helped.

[@triniluh8292]

I had the same problem after I injured my right knee doing lunges to heavy, but now my knee back to normal, I kept doing legs exercises even tho my knee was bloated but I changed my legs excersises routine, I did more unilateral excersises and with lighter weight, unilateral is better when you have some kind of injury knee because it will prevent from muscles imbalance. It's important to stay active when have knee injury or else it will keep weaken and take forever to heal

[@melindakeown7500]

Give your knee a rest or risk injury & long term issues. Prevention is better than treatment! When in pain do only low impact exercises like I have a Concept II indoor rower that I use when I’m taking a break from lifting.

[@stephenh.4476]

So before anyone knew what calories were no one could lose weight?

[@ellysvlogs]

I think it’s more of before we knew what calories were, highly caloric highly palatable and highly processed food was not available to us. Understanding calories is a helpful measurement in todays society because we are exposed to so many highly caloric options for very little effort.

[@scottfaith9759]

55 minutes and no time stamps, fail. sigh

[@davidbowen6284]

Diet and weight loss strategies arent universal because some people suffer from more metabolic damage than others. A guy who has a compromised ability to create or utilise insulin won't build muscle or lose fat as optimally as someome without metabolic damage. Im talking about a body that can metabolise sugars efficiently. The only way is to understand that food is medicine and that your body needs an array of different foods in moderation consistently. A holistic approach and applying your own intuition is what works. You eat the most naturally organic versions of carbs... Primarily green leafy veg and fruits, then if you need to add bulk to you support your diet with potatoes, Rice, Beans, Lentils etc. The key being you're getting the micro nutrients needed to satiate your hunger and you can eat these foods till satisfied. You may stagnate momentarily, but you will lose weight incrementally and start to eradicate fat. Going Keto and keeping you sugars low isnt training your body to utilise insulin. The bodys ability to control sugars is what's gonna make you fat or lean. Why are most sickly people pre or post diabetic? Why is a diabetes connected to heart disease, strokes, Alzheimers? Because the body is losing its ability to metabolise sugar properly. Its comng from an assault on the body with high fat food consumption.

[@rahyzav]

Thank you for sharing your knowledge! You guys just answer all the questions I had.

[@judyannkiwi]

Yeah he gives a answer but then it’s round about

[@kam_tee]

This sounds more manageabe

[@HCaulfield115]

Weight loss isn’t rocket science like these KZbinrs make it out to be. Just have a sensible diet & a consistent workout program that you enjoy.

[@Devil-ig7kl]

Exactly! Being in a deficit is a must! The problem comes while getting those numbers and when they get it, they wouldn't stick to it (consistency issue) Deep downside they know the true reason for their failure but they wouldn't admit it, they'll keep looking for the secret or magic pill.

[@jamesmcknight1360]

Not go to failure? No explanation why.

[@dinomiles7999]

Bryan Johnson Blueprint, Ai will soon take the guess work out of it and all gurus and snake oil salesmen will soon be gone. Don't die, see you in 2500

[@jeremymetcalf2502]

How to lose 20 lbs: mourning your wife. Ask me how I know.

[@leakyshoes_o7]

I'm sorry to hear that. I hope things are getting better

[@zbawieniejestwieczne9013]

Is not about calories in and out is about being in KETOSIS.

[@stephenh.4476]

You’re right. Calorie counting is a fool’s game.

[@GenghisGaming]

Hate to say it but ketosis imparts no fat loss benefits on it's own and it still comes down to calories in and calories out.

[@stephenh.4476]

@@GenghisGaming no fat loss benefits? It enables the body to tap into its on fat stores. This is why people on keto aren't hungry, like on other diets and lose weight without any exercise at all. Calories in calories out on its own imparts no fat loss. Of course, the calorie counters, who makes huge daily and weekly and yearly tally errors, still think starving themselves is the best way to lose weight. Cutting calories below satiation levels leads to two things: stalled weight loss and a damaged metabolism

[@GenghisGaming]

@@stephenh.4476 go find me a single human randomized control trial feeding study where any of the nonsense you spouted is true. Funny enough they actually have tons of these studies, and even against keto you see zero extra fat loss, and no metabolic differences. Stop just repeating your favorite nonsense your favorite diet guru spouts and maybe go dive into what the evidence says. Also hate to break it to you but plenty of people still get hungry on keto and stall out on fat loss big time because they eat too many CALORIES, some people even get fatter on keto/carnivore because they find it easy to stuff themselves with loads of fat calories above their maintenance

[@tonygicz8]

But fasting "starving yourself" puts you in ketosis 🤔

[@patr7264]

Awesome podcast!