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Summary of Transcript:
What would you tell somebody who’s a parent of a young person concerned about their weight, physique, or general health? What would you suggest? I would start with the basics nutrition is the foundation you can’t out-train a bad diet, so I would start with nutrition and ensuring that the kids eat healthy foods and get enough sleep. Then I would look into some physical activity, whether it’s team sports or martial arts or something like that, and then maybe a weight training program that’s age appropriate and safe, and then from there, you can look at other things like supplements and stuff like that but start with the basics that are the foundation for a healthy lifestyle and a healthy body.
Stan Efferding discusses the difficulties of changing one’s body composition and the importance of nutrition, sleep, and physical activity for young people. He emphasizes the importance of having a good foundation of nutrition, exercise, and sleep to achieve physical goals and the extent of not depriving children of calories, protein, and resistance training during puberty, as it can negatively affect bone mineral density. He also suggests that sprinting is the best exercise for youth, as it helps with neural adaptation, recruitment, coordination, and force production. Lastly, he encourages parents to focus on nutrition, sleep, and physical activity for their children to promote a healthy lifestyle.
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Summary of Description:
Stan Efferding, a professional bodybuilder and powerlifter, shares his knowledge and findings on diet, protein, weight loss, strength training, and habits for better health and quality of life. He explains his Vertical Diet, which is more inclusive than other diets, and encourages taking a 10-minute walk after each meal to help reverse or prevent type two diabetes. Future offers one on one training for just $19. Future sponsors this episode.
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Stan Efferding: Building a Strong Physical Foundation
Stan Efferding, also known as the White Rhino, is a professional bodybuilder and powerlifter who has achieved world records in powerlifting. He has also written a book, The Vertical Diet, which contains information you wouldn’t expect from a pro bodybuilder. In this episode, Stan shares his knowledge and findings with Tom to break some common misconceptions about protein, weight loss, and how to effectively diet for weight loss that you can maintain long term.
Building a Strong Physical Foundation
Stan explains that the foundation for achieving the best health of your life is based on sleep, diet, exercise, and healthy, consistent habits. He also explains that sprinting is the best exercise for youth, more than squats. Additionally, he emphasizes that the weight you lift is not nearly as significant as other factors such as volume load, sets, reps, weights, and range of motion.
The Vertical Diet Explained
Stan explains that the Vertical Diet was created to be more inclusive of what he has seen as over-restrictive diets. He discusses macro and micronutrient ratios and how taking a 10-minute walk after each meal can be twice as effective as Metformin for reversing or preventing type two diabetes.
Conclusion
Stan Efferding is an expert in bodybuilding and powerlifting, and his book The Vertical Diet contains valuable information. He provides tips on strength training habits, consistency, and protein strategies for weight loss. Additionally, he explains the importance of macro and micronutrient ratios and how taking a 10-minute walk after each meal can be twice as effective as Metformin for reversing or preventing type two diabetes. To learn more about Stan and his work, visit his website and social media accounts.
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Source Description
Future makes one-on-one training available to our audience for just $19. Go to https://tryfuture.co/impact Sign up to crush your fitness goals! Future sponsors this episode.
Weight loss, better health, and quality of life go hand in hand for those trying to improve their performance and achieve a better quality of life. Eat this, don’t eat that, do this, don’t do that, this is critical for your health, this is not, are the types of conflicting and overwhelming information you quickly run across without even trying. Stan Efferding is a pro bodybuilder better known as the White Rhino and also known for being the most muscular bodybuilder. He’s accomplished much and holds world records for powerlifting weights most can not fathom. You have to listen when he starts sharing what he’s learned over his professional career and what he’s found out over 30+ years of weightlifting. His book, The Vertical Diet, contains information you wouldn’t expect from a pro bodybuilder. He’s discussing his knowledge and finding with Tom to break some common misconceptions about protein, weight loss, and how to effectively diet for weight loss that you can maintain long term. Your foundation, habits, and consistency matter for you to reach the best health of your life, which according to Stan, must include sleep, diet, exercise, and healthy, consistent habits.
Check out Stan’s book, The Vertical Diet: https://amzn.to/3IhKhpC
SHOW NOTES:
Introduction to Stan Efferding
1:24 | Building A Strong Physical Foundation
8:04 | Strength Training Habits & Consistency
12:22 | Key to Pushing for Success
19:55 | Training Tips to Get Stronger
23:52 | Protein Strategy for Weight Loss
25:56 | Volume & Load for Strength Training
31:34 | The Vertical Diet Explained
36:08 | All Diets Work in Calorie Deficit
44:44 | Macro & Micronutrients Ratios
52:20 | Quick Fix Hypertension & Glucose
QUOTES:
“Sprinting is probably the single best exercise for youth […], more than I would believe squats” [5:46]
“The amount of weight you lift is not nearly as important as a host of other factors we call volume load: sets times reps times weights, and then the range of motion is also a critical component.” [21:59]
“If you go to failure, you’re going to have more fatigue. You might have a little more stimulus, but you’ll have more fatigue, which might delay recovery, and that’s going to affect total volume, and volume is a superior driver than fatigue” [26:01]
“The vertical diet was intended to be more inclusive of what historically I had seen as over-restrictive” [33:02]
“The muscle is the most important organ in the body […] a sink for glucose. That’s what the muscle is so effective a,t, particularly when moving and working it.” [47:34]
“Taking a 10-minute walk after each meal is twice as effective as Metformin for reversing or preventing type two diabetes, just from moving the muscles and getting your body to do what it’s supposed to do” [48:18]
Follow Stan Efferding:
Website: https://stanefferding.com/
YouTube: https://www.youtube.com/c/stanefferding
Twitter: https://twitter.com/StanEfferding
Instagram: https://www.instagram.com/stanefferding/
Facebook: https://www.facebook.com/stan.efferding
