Toned Muscle is a Myth: Building Muscle Burns Fat Automatically w/ Sal Di Stefano

Sal Di Stefano, author of “The Resistance Training Revolution,” discusses the latest science about how building muscle is the best weight-loss strategy.
Support Healthy Hydration and Exercise Performance with this new Electrolyte Stix by MYOXCIENCE Nutrition: bit.ly/3uAWrV6
Save with code podcast at checkout
Get Sal's Book: amzn.to/3AMfhKb
Sal reveals this history about how the fitness industry actually made up the concept of getting toned, long muscles to attract women into gyms, and he reviews new research about how muscle signals your body to burn fat directly.
------------Sleep & Camera Tools You NEED!----------------------
Best Sleep Mask: bit.ly/2AIVbDV
Blue Blocking Glasses: bit.ly/blueblox
A Metabolism Book Should Have:amzn.to/2jUiAh5
Best Mouth Tape (Nexcare): amzn.to/31qJayh
Red Headlamp (wear this at night around your house): amzn.to/2YzMGtw
Breath Right Strips: amzn.to/31t5VSl
----------------------------------------Show Notes-------------------------------------
0:00 intro
03:10 Rigidly structured nutrition is not sustainable.
05:00 We take nutrition advice from people with extreme physiques.
07:02 We do not have a weight loss issue. We have a problem keeping weight off.
14:10 Resistance training is a superior form of exercise for fat loss, heart health, and insulin resistance.
14:50 Resistance training stopped the progression of beta amyloid plaques that cause Alzheimer’s, according to an Australian study.
17:40 Resistance training is using resistance specifically to build strength and muscle.
19:00 Running is a skill that needs practice and instruction.
20:05 Resistance training is all about form and technique.
24:30 The calorie burn during exercise is not very important in cardio because your body prioritizes energy conservation and efficiency.
26:00 Roughly half of the weight you lose with cardio, is muscle.
27:01 Strength training creates a less efficient, faster metabolism.
29:32 Weight lost through resistance training is body fat.
30:30 All you need is two days a week of resistance training to bring strength, tone and a faster metabolism.
32:30 Muscle memory: Building muscle the first time may take a while. Losing that muscle is slow. Regaining it is much faster than the initial buildup.
44:20 Gross motor movement compound exercises are most effective for building muscle.
45:50 Your central nervous system controls how your muscles fire, your strength and stability.
48:10 Proprioception, knowing where you are in space, increases with resistance training.
51:00 Resistance training elicits immediate and long-term hormonal responses.
51:35 Resistance training is the only pro-tissue form of exercise.
53:35 Resistance training reliably increases androgen receptors in men and women.
55:55 Low testosterone increases cancer risk, increases risk of heart disease, increases Alzheimer’s and dementia risk, decreases quality of life.
56:48 The average 25-year-old male today has the testosterone levels of the average 60-year-old in 1980.
57:00 A 20-year-old male today have the grip strength of a 60-year-old in 1980.
57:50 Grip strength can predict all-cause mortality better than any other single metric.
01:05:30 Pushing yourself to maximum performance is counter longevity.
01:07:00 A low protein diet generally reduces longevity.
01:09:55 Obese people have weaker bones, less muscle and more bodyfat.
01:10:30 What builds muscle, builds bone.
01:17:50 Resistance training is in the elderly improves cognitive function and hormone profiles.

[@riversavage5608]

This guy is an EXCELLENT guest. Very knowledgeable. Mike, you are a good Interviewer. You have the ability to listen and then add to the discussion when appropriate. Most Interviews don’t know how to shut up and listen.

[@kogikashakunin4683]

A little exaggeration in his numbers, but the knowledge is sound.

[@JK-vc7ie]

Bro science

[@nanettealegado6190]

Same with Tom B. I can’t stand the man, he’s so “me me me”. Sal is very knowledgeable, interviewer is great👏

[@abcdefgh4404]

There is no secret: Cardio eod at 60-70% (heart health) Lift weights: 2-3 x week at 60-70% (muscle and bone health) Eat clean most of the times. Be happy

[@LordChaos2010]

Be Happy is the key to everything as that helps you to be consistent with all the steps.

[@breezer1158]

and get good sleep!

[@Selahhhhhhhhhhh]

You don't even need cardio. I don't do cardio unless I'm really in the mood, which is RARE. Like maybe once every 2 weeks. All you need is a calorie deficit and weight lifting. I hate cardio mainly because of how hungry it leaves you. Weight training literally doesn't leave me starving and I train hard. 2hrs. Always aiming for muscle failure. Atleast 6 different exercises per day. 4 sets. 10 reps. Because I don't get very hungry eating a good diet has been soooooo much easier which means it's very long term because I don't feel like I'm starving EVER Edit. I'm a woman.

[@thomasunger1606]

Interesting talk. I'll be 81 in March of '22. Since my second retirement at 69 I've made fitness my new job. I have lifted weights all my life for fitness but never considered Zumba or Yoga until I was 73. Retired folk have the time available to them to work out every day. I'm blessed to be able to do Zumba for an hour five times a week, Yoga three times a week and weights (on a Bosu Ball, flat side up), including push-ups and Turkish Get-Ups (with a 15 lb. Kettle Bell). I've had to lay off twice while recovering from TKR's and lost a LOT of muscle as a result. My last TKR was 18 months ago and I can report I've regained all but 1/2 inch on my biceps. I lost an inch and a half during recovery. You CAN build muscle late in life with resistance training, good diet, proper sleep and healthy lifestyle. Keep up the good work!

[@j.b8728]

Recently celebrated my 60th birthday, thanks for given me some hope.

[@stephaniefuller2874]

Wow!!! I have a goal to be like you, fitness wise, at 80! Thank you for the inspiration!

[@mariochan1415]

Man!!! I love this guy. It totally changed my attitude towards fitness. More weight training now than cardio.

[@mikemiller2530]

When you enjoy the information from multiple podcasts and they come together, it doesn’t get much better than that. Thanks for the this, much appreciated 🤙

[@0McCart]

😊

[@theironforce3000]

As a personal trainer I have to say that everything that's talked about on Mind Pump channel by Sal Justin and Adam have been a game changer in my world. I'm so glad you managed to have a one-on-one with Sal. Very knowledgeable but also in the way that it's very practical and easy to register. Can't say how many times I have forwarded certain clips and videos to my clients and even to my own mom (who is in her mid sixties). Thanks for having timestamps on here! there was some points that I wanted to highlight and would have made it difficult to find them otherwise 😎💪

[@AnaGfit23]

Just wanted to say same! I actually did a quah Live on their podcast about one of my clients and they were super helpful!

[@st3phers]

I love how the few people / groups I subscribe to end up coming together and collaborating. It confirms to me that I'm listening to the right people 💪

[@adeanmoses4086]

He made the most sense than anyone I’ve ever heard in fitness

[@Joy80JJ]

Mike you do great interviews. You should do more often. You let the guest talk without interrupting like other utubers. Great info for newbies to resistance training.

[@Highintensityhealth]

Thanks 🙏🏾 Planning on it. 🦠 slowed things down a bit

[@sunshine87654]

Great video! I am a 60 year old woman who joined my local YMCA two weeks ago. I went right for the free weights and weight machines. I have to make myself do cardio. Just a week in and I was losing weight, which is not a good thing for me.. I researched and realized that I needed to be in calorie surplus. I had already increased my protein to about 100g a day. I had to add some more carbs in the form if whole foods. I know I won't look like a body builder but I will have more muscle and strength. Who wouldn't want to be strong in their old age?

[@lj9089]

I am A 59-year-old woman. If I try to do low carb and plenty of protein and fat and lift weights I also cannot maintain my weight and even lose weight. Trying to figure out the proper balance of carbs for me. Just good to hear someone my age is in the same boat. I wish I had a better background in nutrition and how to put on muscle without gaining any of my fat back 😩 I’ve gotten nervous about eating carbs because I’m so happy that I’m down to a great weight and look and feel good that I’m afraid of putting it back on.

[@tropicaoptica]

@@lj9089 I HAVE to have carbs or I lose too much weight as well and can't sleep good and it helps keep my gut flora healthy because I get my carbs from fruits. I eat high calorie fruit smoothies with greens like romaine (low oxalate) to get extra calories, like as breakfast or even breakfast and lunch. I'm talking like 10 bananas with 8 ounces romaine and water and thats it, or 12oz dates with frozen blueberries and water, and really important for lots of vitamin C which has kept me from getting sick and having smooth skin for years is like 10 oranges or 5 gold kiwis (thought these are lower calorie and I usually eat acid fruits like that as a pre meal 1/2 hour before my dinner of like fish or poultry and a veggie or if I'm all raw that day before my large salad with my fats. I know it sounds crazy but you get used to it and its so juicy sweet and hydrating. Great for cleaning out system and for good skin. Fruit is the safest carb believe it or not, and if you really think about it, a very natural food for humans. My ratios are 80 carbs 10 fat 10 protein and I can gain weight and muscle as long as I eat in a surplus and don't under eat on fat. Because my fat is lower and I focus on strength training, get good sleep etc my insulin response is excellent, and after 10 years i have tests to prove it. I always have fermented veggies with my cooked food, I stay away from grains and legumes/beans for most part but still indulge in burritos or chile or pea soup on occasion, or I have a side of rice or potatoes with my dinner protein if feeling I need the extra carbs that day, I eat minimal dairy, make sure my sour cream or yogurt is LIVE when i do have it, keep my omega 3/6 ratio 1:1, stay away from high omega 6 oils (and use minimal oil like a tbs max per day), lots of low oxalate salad greens, assorted veggies, ground flax, hemp seeds, walnuts, chicken, turkey or fish like 2-4 times a week and beef once or twice a month around my period. But I can go completely plant based too and gain muscle or fat if I eat in a surplus. I just like to eat a variety and be able to be flexible. When I go to tropics for a few months in winter I stay plant based the whole time and eat a lot of durian (a fatty fruit). I kind of think my diet is like a combination of fruitarian and paleo.

[@roxanneben1222]

59 yo female here as well, weight training heavy, five days a week. The most cardio I get is walking my huskies, but it’s everyday. I have been serious weight training since I was 18, before that I was a serious track/field athlete. Very low carb, mostly carnivore 4 years ago and lost 64Lbs. If I have carbs, veg only, I gain weight, have joint pain, sleep disruptions and cravings, to name a few. Do what’s best for you, trial and error. I must say, I do love the feeling the day after an awesome workout. Nothing like waking up muscles and knowing you are building.

[@dana102083]

@@tropicaoptica im keto at maintenance after 100lb loss. I need to eat around 120g a day of fat to maintain and aim for 75g of protein MIN..i eat one meal a day. Id recommend 2.or 3 for lifting to get in more food. Eating some leaner low fat meal with high protein then have a high fat high protein snack and meal may help. I rotate carbs like sweet potato in a few times a month.. 40gtotal extra so under 60g a day still and that makes me eat more later and the next day so i use that to my advantage to pack on a high protein high fat meal later. Carbs arent needed but my pain/ nausea rules me so it helps me maintain weight. Ive kept the same weight for 2 yrs this way. I try to have extra fatty days a few times a month..eat chicken skins, extra bacon days to help compensate for the days you dont. I find the body figures out where it wants to be.. If its still losing lots..is there more room for loss that you realize? My vision of pounds was much different when i got to that number and my weight is 10-15 lbs less than what i knew. Keto weight will be 10-15 lbs less that a sugar burner losing weight as we pee off more water in ketosis.just had to say that too..a lot of my friends said the same goals and surpassed it. Xx🙏

[@JIYkp]

Congratulations! You are an inspiration to all of us.

[@IvorMektin1701]

I'm trying to get my 80 year old mom to do exercises to fight sarcopenia and she is terrified of looking like Miss Tren Anavar. Thanks a million fitness industry 🙄

[@aliendroneservices6621]

The 3 horsemen of the current health apocalypse: • medical industry • fitness industry • retirement-home industry

[@treasurethetime2463]

🤣🤣

[@joatanpereira4272]

@@aliendroneservices6621 food industry is at the top

[@aliendroneservices6621]

@@joatanpereira4272 The three industries I listed sell the public on toxic foods as healthy, and health foods as toxic. The food industry itself has no skin in the game. It simply sells whatever is in demand.

[@OatmealTheCrazy]

@@aliendroneservices6621 no, the agriculture industry is literally the one behind the food pyramid. They pushed grains as they have the highest return on profits, in addition with the "processed bullshit is as good as real food" nonsense, which are largely grains that they remove the fiber/nutrients from to extend shelf life

[@princessg4100]

I love this so much! I weight trained for years and I also love to do HIIT type cardio. When I got pregnant I continued to weight train but I didnt go as heavy. I mainly lifted for maintenance. I also walked because I couldnt run due to pelvic pain. Now I am 5 months postpartum. I am soooo happy I continued to do some weight training because the inches are coming off much faster than I expected. I am still about 15 lbs over my pre-pregnancy weight BUT I dont look like it and its cool because I am literally only 2% bodyfat over what I was pre-pregnancy and almost close to my pre-pregancy inches but am 15lbs over. So yes the scale shouldnt be used as a primary source of progess. I lost 5 inches on my waist, I looked like I lost 10 or more pounds but I only lost 1 pound. If it wasnt for this knowledge I would have been depressed. Ladies PLEASE weight train its sooooo important and crucial for overall health. Keep spreading the good word gentlemen!

[@spazaliciousbim]

Loooooooove resistance and weight training! And love seeing more and more women weight training at my gym 🙌🏽🙌🏽🙌🏽♥️♥️♥️

[@justinecamille7426]

Congrats on your baby and being strong! I started lifting at about 6 months postpartum and at 9 months pp, I'm only 10lbs away from my weight before having both of my kids! I'm gunning for strength and endurance like I had in high school when I played vball, bball, and cc.

[@spazaliciousbim]

@@justinecamille7426 that is brilliant 🙌🏽🙌🏽♥️ all the success to you!!

[@riversavage5608]

Great job, Princess G! You sound like a great person. Keep hitting it hard! 👍🇺🇸

[@mayurmistry602]

This was a great interview highly informative which cuts through the pseudoscience. As someone who has been weight training for 20 years I still had the conception that cardio training was important for fat loss but this changes my way of thinking. My take away is keep prioritising resistance training but focus on diet to lose weight rather than trying to increase cardio output. The information shared here was invaluable. Thanks Mike you always continue to bring extreme value to the health space!!

[@Highintensityhealth]

Thanks, Mayur!

[@saltrock9642]

I eat high protein low carb meals the best way I’m able, twice a day. I mosey to gym on my off days to lift weights each set to failure, I go at no set time. I don’t keep track of set/reps with a notebook or how much I can max, found all that to be complicated and useless. I do research different techniques just to keep it exciting and interesting. It’s stress free and it works great for my 55 year old body. Thanks!

[@martingrem4143]

Exactly what I do, keep it up, that will keep us sane, healthy, and fit. Let these talking heads have inane arguments over the stupid terminology. 👍

[@Sherukka]

Low carb is good but be careful not taking too much protein.

[@ewertsp]

You are novice, after all. Check starting strength, you'll see that making gains isn't that hard once you follow a simple method and the right amount of work. I'm novice self sufficient lifter for some time already and started training my 59 yrs old brother-in-law 5 months ago. From nothing to 200lbs squat, 225lbs deadlift, 165 bench press. And of course, he has never been this strong ever in his life. He also has a 6 yo kid, now he has the energy to play with him too...

[@aliendroneservices6621]

@@ewertsp Work has nothing to do with gaining strength. Starting Strength advises counting reps and multiple sets, neither of which is helpful. Never count reps. Never do more than one set. The goal when exercising properly is deep inroading. Stimulate each muscle no more than once per week. Longer recovery periods might be needed.

[@ewertsp]

@@aliendroneservices6621 work is relative to the person. Fives are their recommendation from decades of experience, the standard, simple method which works for most of people. It doesn't mean you can't do it in other ways as long as you understand stress/adaptation and keep increasing the load on the bar. This is particularly important for the elderly and is extensive explained on their book, the barbell prescription.

[@spectraamunari9059]

This makes so much sense on so many levels. At almost 47, I’m ready to get active like I was in my 30’s. I want to do it smarter and most effectively.

[@dysenteryjoe]

I’m far from a specimen of health, but I’ve had multiple discussions with Sal regarding health, nutrition, and exercise. It was always a very informative discussion, he communicates to the average person well, and never made me feel lesser than. This man is another great voice and kind in the health sphere.

[@dpstrial]

Telomere length, which is essential to longevity, does not increase by doing resistance training. I do HIIT, steady-state cardiovascular and resistance training. That combination feels much better than when I was just doing resistance training.

[@kindnutritionist2672]

Consuming broccoli sprouts (sulforaphane) are also good for telemere length longevity

[@poloy0483]

@@kindnutritionist2672 i got diarrhea of consuming Brussels sprout for 11 hours

[@alan2a1l]

Improving sleep will do more for your telomere length than the cortisol-inducing stress of long-slow-distance cardio. HIIT I can agree with, go short and hard.

[@kindnutritionist2672]

@@poloy0483 oh dear, that's awful

[@varnadorel]

You are right. A combination of resistance training, LISS AND HIIT is best.

[@ialexvideos9442]

Try eating more seafood guys! I've been eating Sardines, Tuna & Salmon once a day for almost a month now and I'm really starting to tell a big difference in my overall health.

[@craigcrawford6749]

I've never understood people who just run and run and run. People confuse endurance training with cardiovascular training. Lifting weights will train your cardiovascular system. Running endlessly will just hurt you. 60 years old, lifted for over forty years, lean at 200 pounds, lift heavy, lifestyle and looks like a thirty something. Never used gear, no smoking obviously and no alcohol. Play ice hockey, gym, and golf. Active seven days a week.

[@Encourageable]

You don’t get meaningful cardio from weight training - not even close to what you get from running. And no, running won’t hurt you - been running for 18 years and only had one injury (from a new pair of insoles). And you aren’t lean at 200 lbs unless your 6’8” if you aren’t doing gear. I run and lift far more than the average bear and they compliment each other IF your goal is overall health. One dimensional training is for the weak.

[@varnadorel]

Maybe some people enjoy running and don't enjoy resistance training. Also some people are not interested in building muscle. So we are all different with different goals.

[@varnadorel]

@@Encourageable I agree with you. A combination of resistance training and cardio is better than just doing resistant training.

[@gary_michael_flanagan_wildlife]

I’ve really never understood people who play golf either. Seems so boring. JK bro lol Yeah it’s true that weight training is finally getting the attention it deserves for all the mental and physical benefits and way more important than distance running for overall health, longevity, bone health resting metabolic rate etc.

[@divinemiss4284]

Mike what an outstanding video! Thanks for having Sal on your channel, he offered a clear way to understand the missing pieces of the puzzle! I will be incorporating it into my routine and passing it on. Blessings to you both.

[@jeanrichardvarre6062]

Spot on ! Personal Behaviour Traits are how we Learn to Live. To change this we must look deeper inside ourselves to see what IS possible once we open the Inner Door. I'm 76 & do up to 2 hrs cardio daily with resistance training to strengthen my Core. This keeps me from walking 'bent over' like others my age. It gives me confidence to go walking in the Country. My biggest secret is DANCING !!! Funky Dance & Electro Rave Music for a consistent beat. Moonwalk here I come !! 👍👍😆😆🎯🎯

[@nickippolito10]

Good on you, friend! 🙂

[@andreasvictorious3991]

Been saying it all my life as a personal trainer. 'Toned' is a female-friendly term for building muscle and losing fat

[@aliendroneservices6621]

Or, anorexic-friendly, some 90% of females being afflicted with anorexia to some degree.

[@andreasvictorious3991]

@@aliendroneservices6621 i wouldn't say 'anorexia to some degree'. I would say 'Diet-conscious' rather. Anorexia is a serious life-threatening psychosomatic medical issue that needs urgent attention.

[@aliendroneservices6621]

@@andreasvictorious3991 I'm referring to a broad spectrum, of course. And, in people who are merely "diet-conscious" (body-conscious, actually, where strength-training exercise is unthinkable because the scale-number might go up as a result), it's still shortening their lives, and making those shortened lives more miserable.

[@OatmealTheCrazy]

@@aliendroneservices6621 90% of females? In where? Somalia? The vast majority of people I run into, man or woman, are at least to some extent overweight

[@IoanaAndone]

I've been doing strength training for 5 months now. From scratch. I am Still preparing for the weights room, doing proper squats and deadlifts, due to some mobility work I need to get through first. Can bench though and can use machines. It's taken me this long to get from heavily obese to lightly obese, it doesn't go fast, BUT the benefits I've had just so far are insane. A bit of muscle is peeking through even though I still have to lose a lot of weight still for it to show properly. I am so proud even just for that bit of muscle that's showing. I know that in 5 months from now I will look very different. And 10 months from now I will be really happy I started when I did! Even though it has been very awkward to make my way into strength training.

[@Scorpionic_]

I just love knowing that all of us here in the comments section are trying our best to be disciplined and level up. ❤️ Good luck to all of you

[@720flipUwish]

This was a great episode. I was a marathon runner for years. 50 now and weight lifting three times a week. I’ve shared this with my teen daughters. Hopefully they watch and learn. Thanks for doing this. Love from Canada 🇨🇦

[@jeffhavlicek7414]

This should be retitled The Definitive Interview for Resistance Training. Great job Mike and Sal. Sharing this with family.

[@carriesweeney6413]

Awesome interview!! I absolutely loved this! 45 year old female here who has loved weight training since I’m 19. It is my favorite way to workout!

[@rebeccapettiford5389]

I wasn’t a big fan of strength training because I always did it in HIIT formats that included cardio. Those workouts were tiring and made me hungry. Think Jillian Michaels HIIT videos where she combines both in one workout. Once I moved to straight strength training, everything fell into place. Walking and strength training is pretty much all I do now.

[@maxesfuerzo3573]

This is one of the most clear explanations I’ve heard for the complete benefits of resistance training. Thank you!

[@markw8139]

Much Respect for putting home a clear message that has still not been conveyed to the public. It’s kinda amazing having worked as a trainer for a while how the general public still has limited knowledge of the benefits of strength and resistance..BUT I do think (respectfully) that the argument is too strong in the “lifting weights” category. I mean mentioning the reason why people don’t is that there is also a psychological element to the nuances between cardio and resistance, and that there is actually a continuum..You got to remember that some people just HATE lifting..They actually ENJOY cardio..Eg, what if you’re massively stressed and tired..Ir you that day lost your job..Maybe a run is what you need to de-stress..But strength /strength endurance and power can be incorporated into less intimidating (to new-comers) forms of training such as resistance based circuits with cardio bursts (peripheral heart action training) cross fit, circuit training etc. In some cases(despite Instagram dogma) men as well as women don’t want to get bigger they just want leanness..Which can be achieved with very low volume high resistance (4-6 reps) training alongside higher rep depletion training augmented and interval training..You still need a strong aerobic engine alongside the benefits of strength.. think boxers/swimmers..I hope in the book you encourage people to understand there are lots of different ways to incorporate resistance training..Great info and passionate!👍👌

[@Mexicobeanpole]

Thank you for this.

[@srijanaregmi9583]

I love how he explains things using great logic and science. I am sold !! Starting resistance training from tomorrow. Thank you both for the talk.

[@sbain844]

Really good interview - it made sense from start to finish.

[@Tunjio]

I just discovered and subscribed to your channel and you have great content...thanks for the body of knowledge. This guest is very good...simplifies his message so well and makes a tricky subject matter so much easier to comprehend

[@2000triathlete]

Mike, been enjoying your videos lately so much. Great stuff.

[@17cocks]

I listened all the way through and stayed up much later than I should have! Excellent guest and I will definitely be buying that book for a few family members this Christmas.

[@SeriousStudent603]

27:00 blew my mind!! i never knew doing a lot of cardio could end up me loosing my muscles and also not lead to any weight loss!!

[@juliegray5689]

LOVED this interview and have bought the book!! I will listen to this again. It makes sense and changing the way we see strength in a very straight forward way. Im 59 and keen to get started. So important- especially for women. Thank you!!

[@soulcostume]

Mike is back with the interviews! The best one among the community and maaan, Sal is in the house, energy is in the house! This is a great match. I miss Mike doing interviews. Thank you for this treat🙏🏻💪🏻

[@Michelle_with2Ls]

Great interview! Very helpful and eye-opening. Thanks to the both of you for your contribution. 👍

[@lynnwong-denton5947]

This is the most informative and best fitness interview ever. Thank you for having Sal Di Stefano on your show.

[@ChannelJtotheD]

Excellent interview on health n resistance training. Listening to many podcasts gives you the knowledge we are looking for and eventually the clarification on what’s best for you. Thank you

[@moistandsquishy9925]

I used to work at my local fitness center many years ago. I would talk to members here n there, and get into the topic of free-weights or strength training. And many of them, whether if they are young, old, men or women, they would say to me, " well, I don't wanna get bulky, or massive". But anyways, I convinced a member, this older guy in his late 50s or so to do some strength training on the machines and later on he progressed into free weight training. One day, many weeks later, him and I were talking and he mentioned that the strength training helped him in terms of strength, made it easier for him to pickup/lift his bike from the bike rack to and from the top of his car. I said, "that's dope".

[@charityloveless1560]

The both of you always have great interviews, thank you much

[@george6252]

This is a super eye opening podcast. Very appreciated .

[@missdaisydoodle]

Thanks for this discussion! Just ordered the book. Have my nutrition in order, actively working to reduce stress and building some muscle feels like the right next step. Thanks for the inspiration!

[@Healthify360]

Excellent interview. Just finished reading Sal's book. Your interview has helped explained aspects of the book at a deeper level. Thanks for all your work.

[@finch2213]

What a great crossover! Both great channels!

[@supa83mg]

Looking forward to round 2! Stellar interview glorious content! Sal is gold

[@nickn8564]

Dry fast if you want to look and feel 'toned' ... 'tightness' is from discipline, eating right and a very low body fat percentage. Do. The. Work.

[@BigPictureYT]

Thanks for having Sal on your podcast. Good interview.

[@martingrem4143]

Fantastic pc!! I’d say tho still keep “the toned” description. I get it, nice hook to get us listening, but I know SO many women who will get “the toned”, but shy away from the muscle building. From now on tho, I’m advising this pc to explain it to them, and Sal’s book. Good work fellas.

[@joelawrence5654]

Great info Sal and Mike! Thankyou!

[@necessaryJustice_4all]

Such a valuable video! I listen to this on my road trip, loved it. I would definitely encourage anyone trying to understand the benefits of exercise and nutrition to listen to this particular episode. Thank you for the video! 🙏

[@laurawhy8813]

Loved, loved, loved this interview!! Thank you!!

[@jeffreyharrison4045]

Great show! Thanks Mike and Sal!

[@SKRATCH1988]

I'm 32. Was a drug addict suffering from anxiety and depression from 14- 30. I'm 2.5 years sober now. I started barefoot running about 6 months before I got sober. My average mile on a 5k was like 11minutes, now I am under 8. I started jiu jitsu 5 months ago. .. it's not the same as being overweight, but my life was also in danger. I truly believe that the secret to beating addiction is restoring the function of your hormones and neurotransmitters. my body has completely transformed and I give most credit to intermittent fasting. I also did 2 extended fasts. 1 - 7 day water + maple syrup + lemon, then a 2nd that was first 3 days juice (wheatgrass, celery etc.) And the follow 11 water only. .. I haven't don't an extended fast in over 2 years but I practice I.F. basically always and I do believe fasting is the #1 way to reset all systems in your body. I have experimented with IV therapy and NAD... As well as one substance that stimulates the pituitary (I think). I recently started taking protein, creatine, l-glutamine, adrenal support, magnesium, and green vibrance (plant based multi vitamin). I think I have fixed myself. I still have to figure out how to become financially independent. ... But my point is... I didn't think it was possible. I thought I was fucked for life. Some invisible ghosts inside my head would always run the show. Mental and physical mastery works. Also barefoot running, jiu jitsu, and kendama are life. 💪👍

[@deanwatkins5204]

Great comment, it’s a long journey, sounds like you’ve really done well, congrats❤️

[@SKRATCH1988]

@@deanwatkins5204 thank you sir. It feels like the games are starting to become exponential I could only imagine what two and a half more years on this trajectory will be like, and I'm sure reality will be more impressive than my imagination.

[@HappyToBeKLB]

What a turnaround! As a Christian, I see that as God’s grace and mercy on your life! :) ♥️ keep up the good work

[@Baba-dc5re]

With a mix of this great youtuber then Derek and Dr. Huberman, I feel so motivated to go workout. I'm so grateful for this information!

[@ruth.rochelle]

Masterclass on the fundamentals of physical health. Thank you for the reminder on the importance of resistance training! Easy to let it go during these times, unfortunately.

[@PhilMorgan303]

Good stuff! Thanks Mike.

[@drip369]

Working out is like putting your toes in the water, meaning you are just getting a feel. Training takes time because training requires a goal and it requires a plan to reach that goal, and if you are moving without a plan maybe you are just exercising

[@scottyg5403]

So very true!

[@varnadorel]

My best training happened when I didn't have a plan. Instinctively I knew what to do without trying to listen to all these experts. The more you listen to them the more confused you get. Stop trying to find that magical training routine that will give you the most optimal results and you will enjoy your training routine again.

[@drip369]

@@varnadorel yeah. Per need is beneficial, just like your prehab/rehab corrective exercises per need. The info online that isn't confusing is how people stage their programming for powerlifting. The accessories get well respected if your smart

[@Coachnilo]

Information I already knew, but this interview just breaks it down so well. Great interview and even though I say I knew the information, I still learned a lot, especially about how to communicate better on this topic. Thank you for this. God bless. 🙏

[@amandamcdowell]

Awesome podcast. Great info. So much there I’m gonna listen again!!!

[@FeralApparel]

Emphasizing technique in cardio is really important, thanks for mentioning it

[@andrel5234]

This is what an interview with no ego sounds like. 🔥🔥🔥🔥🔥🔥🔥🔥🔥

[@lisahickman4631]

"I could cut my leg off and lose weight" so great!

[@BishopThinksFitness]

Excellent video, message and content...very well delivered and important for people to know - thank you!

[@formulaish]

Great talk - very informative and encouraging - THAK YOU GUYS ! Much appreciated !

[@benjamin.kelley]

When I started training for my first half marathon as an engineer student, I remember thinking "I've tried this before so many times and it hurt, so this time let's learn HOW to do this SKILL". Same thing with lifting, everything is a skill with technique and form.

[@Mmmmchocolate]

Excellent interview. Thanks Mike.

[@noeltaylor7575]

I thought the video was was too long until it ended, then I thought I would like to hear more, great stuff.

[@alfie2885]

Moving into low carb/ keto eating plan and building muscle has been surfacing in my journey to a healthy long term lifestyle and this interview with yourself and Sal was just outstanding. Great interview with a very knowledgeable guy. 👍

[@joshuamcleod935]

T shirt is dope! Great interview, so many great insights. Thank you

[@ebony-jane]

Great chat! Very very helpful 😄

[@azariahdarling]

Great interview! I’m inspired to start strength training and doing so in a consistent, focused and methodical way🙏🏾

[@cobrajeff96]

Look up Jeff Cavaliere (Athlean X) on youtube. That man is a fitness master. The best advice from a true strength coatch and a certified physical therapist.

[@bme9161]

Best of luck for your journey 😊 I hope you have a strong support group around you. Don't let anything get in your way from reaching your fitness goals. Better living 😁

[@azariahdarling]

@@bme9161 thank you so much🤗

[@bme9161]

@@azariahdarling you are most welcome. There are people who may have a toxic perception of your ambitions and goals. Like minded people who will encourage you are the ones who will end up being the driving force to your success. People have tried to put me in a certain category because of my color. Stay true to yourself and you can achieve anything. We are all human. 😊❤

[@Highintensityhealth]

Yes! 🔥🔥

[@MonsQuietus]

You always cover good topics! Keep it up 👍

[@Jen-zz7nv]

Super informative! Love your content.

[@FarahHabbah]

This is GOLD! Excellent knowledge and no BS!

[@ZaharaFatima1111]

Thank you for your great teaching and willingness to share

[@martykott450]

So here in New Jersey, the response in 2020 to the health crisis was the close gyms, but keep liquor stores and cigarette sales available and open. Government policy is clearly aimed at building the balance sheets of the pharmaceutical industry.

[@dkesslerrph]

Love all of this ! Shared !

[@kellyblaxton3189]

Great, great interview! This is really changing how I look at resistance training.

[@MsK-pt4kc]

Great interview, Mike!

[@mesnause]

Amazing interview Mike! 👌🏽🙌🏼

[@144Donn]

Excellent information and VERY inspirational! I am hitting the weights today!

[@williewiner4161]

Am getting this book! Thanks Gentlemen great information and fantastic video!!

[@jaypeso990]

Great stuff! If not the best definitely one of the best videos I’ve ever seen for improved fitness and health.

[@cleanerclimate278]

Amazing and incredibly valuable info/data. Awesome guys!

[@LegalThoughtsSideBar]

Outstanding interview… thank you very much.. thank you Sal…. FANTASTIC!

[@1swm1]

Great podcast episode. I learned a lot! I'd love to see an episode with someone who is the Calisthenics world to balance out the thinking on some of these topics as well.

[@cashmonny44]

Awesome podcast. One of my favourite channels. Sal has some solid bicep insertions.

[@estherwashu4783]

Helped alot! Thankyou

[@Christine-xs2of]

You live in San Jose? So am I. Glad to know you. I am 49 female, lift weights 5 days a week , and on ketovore. A game changer to my physic.

[@PureMocro]

One of the best and clearest podcast about fitness. Bought the book immidiately. Thank you.

[@GTDwithMatt]

This podcast is top notch, thank you for your point of view it is very much appreciated! 🙏✌🏻🇺🇸👍

[@joedixon3472]

Nice listen! Thanks Mike! 💪🏼🤙🏼

[@lalaguti8793]

Great interview! Im on my mid 40s and have done cardio most of my life (running, endurance tris, cycling). I hardly ever did weights because it felt so foreign & boring. I just started following a weight program 5 times a week and truly enjoy it. Some of the aches an pains that I have, like back pain, are improving. Thanks for the knowledge that you share with us!

[@ronmaddesn9895]

A lot of good gems picked up in this. I appreciate yall for sharing.

[@BBBDragon777]

Great video. Thank you!

[@piece_love_no_granola]

Thank you for this interview. I am truly receiving an education from your videos. He is very knowledgeable.

[@rvazquez818]

Excellent podcast. Thank you.

[@theluckylefty3486]

This is a good interview. And what Sal especially said about resistance training two to three days a week is interesting. I have a swing shift schedule switch every two weeks. I’m going to start doing two to three days a week of resistance training with weights and body weight. Motivational video

[@ciresemaht1271]

A 2 - 3 time a week, properly structured, full body workout would treat you very well with that kind of schedule. You should give their maps anabolic (red) a try and you'll see what I mean.

[@theluckylefty3486]

@@ciresemaht1271 I will. I’m also taking Jiujitsu. My fitness goal is working to look like and workout like an athlete and my workouts over laps to it.

[@himothywilliams]

@@theluckylefty3486 Yeah bro i started with full body workouts, 3x a week with starting with one main compound lift each time and am down 95 lbs with good muscle right now. Wishing you well on your journey 💯