The No BS Guide To Build Muscle & Burn Fat After 30 w/ Stan Efferding | Ep. 257

The Super Human Life

In episode 257 of The Super Human Life, Frank welcomes back the world's stronger bodybuilder, Stan “The Rhino'' Efferding. Stan discusses the importance of nutrition and calorie deficit for fat loss and muscle building. He emphasizes the need to focus on energy balance and the components of total daily energy expenditure. Stan also highlights the significance of sleep for muscle building and fat loss. He explains that the best diet is the one that an individual can adhere to long-term and mentions the three ways to lose weight: calorie restriction, dietary restriction, and time restriction. Stan provides insights on macronutrients, micronutrients, and satiety, and cautions against following misinformation from social media influencers. The conversation covers the importance of exercise in maintaining a healthy lifestyle. It emphasizes finding an exercise routine that you enjoy and fits with your lifestyle. Stan shares his personal experience of the negative effects of not exercising and the positive impact of incorporating exercise into his routine. The conversation also touches on the importance of blood testing and medical interventions to optimize fitness. Supplements are discussed, with a focus on vitamin D and magnesium. Stan emphasizes the importance of compliance and accountability in making lasting lifestyle changes. In this final part of the conversation, Stan and Frank discuss the importance of various health hacks and rituals. Stan emphasizes the need to prioritize meaningful and effective actions over trendy hacks. He suggests that people should focus on consistent and optimized diet and exercise routines before adding in additional practices. They also discuss the importance of finding a passion in life that contributes to overall health and well-being. Stan shares his upcoming projects, including a book on bulking and a book on nutrition for kids. The conversation concludes with a discussion on the value of being physically fit and strong in living a superhuman life.

Takeaways

• Dial in nutrition and focus on a calorie deficit for fat loss and muscle building.

• Sleep is crucial for muscle building and fat loss.

• The best diet is the one that an individual can adhere to long-term.

• There are three ways to lose weight: calorie restriction, dietary restriction, and time restriction.

• Macronutrients and micronutrients are important, but personal preference and adherence are key.

• Focus on satiety and make sustainable lifestyle changes.

• Be cautious of misinformation from social media influencers. Find an exercise routine that you enjoy and fits with your lifestyle.

• Incorporate exercise into your routine to improve physical health and overall well-being.

• Consider blood testing and medical interventions to optimize fitness.

• Supplement with vitamin D and magnesium if necessary.

• Compliance and accountability are key to making lasting lifestyle changes. Prioritize meaningful and effective actions over trendy health hacks.

• Focus on consistent and optimized diet and exercise routines.

• Find a passion in life that contributes to overall health and well-being.