No BS Guide For Losing Fat & Building Muscle with Stan Efferding

20 snips

Nov 20, 2024

In this engaging discussion, Stan Efferding, an acclaimed IFBB Professional bodybuilder and world-record powerlifter, shares his extensive knowledge on fat loss and muscle building. He dives into strategies for managing hunger and the benefits of calorie counting, while emphasizing the importance of sustainable dieting. Stan offers insights on meal prep, metabolic health, and the interplay of diet and exercise for effective weight management. With over 25 years in the industry, his take on balancing fitness and life priorities is both practical and inspiring.

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ADVICE

Minimizing Hunger

Prioritize minimizing hunger over willpower when dieting.
Focus on satiety signals and manage hunger sustainably.

INSIGHT

Hunger and Weight Loss

Weight loss is not solely about discipline; hunger signaling varies greatly.
Medications like semaglutide demonstrate the impact of suppressing hunger on weight loss success.

ADVICE

Satiety Strategies

Eat whole foods, prioritize high-protein and high-fiber diets.
Drink fluids before and during meals to increase fullness.

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This episode is brought to you by Bioptimizers, Cozy Earth, and Levels.

You might think weight loss is all about discipline, but today’s guest reveals there is more to the story. Weight loss also involves minimizing hunger, increasing satiety, and interrupting food noise.

Today on The Dhru Purohit Show, Dhru sits down with exercise and nutrition expert Stan Efferding. Stan shares his top strategies for minimizing hunger and takes a deep dive into the habits that drive it. He also discusses why calorie counting can be beneficial, explores various weight-loss strategies, and offers guidance on choosing the best approach. Additionally, Stan shares valuable lessons he’s learned over the years, reveals what he’s changed his mind about, and highlights the exercises he prioritizes. If you’re looking for practical tips on nutrition, exercise, and weight loss, this episode is a must-listen!

Stan Efferding is an IFBB Professional bodybuilder, World Record-holding powerlifter, and one of only ten men in the world to total over 2,300 pounds raw in competition, earning him the title of the World’s Strongest Bodybuilder. With a degree in Exercise Science from the University of Oregon, Stan has over 25 years of experience training high school, collegiate, and professional athletes. He conducts seminars nationwide, sharing expertise in sports, nutrition, and training techniques, and has been featured in publications like Muscular Development, Flex Magazine, and Power Magazine.

In this episode, Dhru and Stan dive into:

Strategies for minimizing hunger (00:43)
Types of diets (6:44)
Calorie counting and awareness (13:12)
Exercise and energy expenditure (18:42)
Strategies for weight loss and factors to consider when choosing one (26:30)
Habits that drive hunger (32:27)
What Stan got wrong and the lessons he learned (37:23)
The importance of food quality and testing (44:11)
Exercises to prioritize and deprioritize (48:22)
Stan’s principles (54:52)
Reactionary versus resolve to do better (01:02:42)
Final thoughts (01:07:42)

Also mentioned in this episode:

Stan’s Meal Prep- Vertical Diet

For more on Stan, follow him on Instagram, Youtube, and on his Website.

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