Ep 286 - Optimising Training, Diet & Lifestyle For Health & Longevity w/ Stan Efferding |
|
On this episode of RNT Fitness Radio, I’m joined by Stan Efferding, an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition, and also holds the title as the World's Strongest Bodybuilder. Stan studied Exercise Science at the University of Oregon and has been training high school, collegiate, and professional athletes for over 25 years. Stan conducts seminars all over the country for various sports and nutrition and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine. Stan is also a successful entrepreneur having built three different start-up businesses into multi-million dollar companies. In this episode, we dive into everything you need to optimise your training, nutrition and lifestyle for health and longevity.
Time Stamps: 1:15 - How to achieve longevity in training 1:52 - The truth about BMR 2:40 - Supplements for longevity 03:38 - Keep your training simple, sensible and sustainable 04:28 - Three, 10 minute walks, per day 06:18 - Stimulus to fatigue ratio 06:50 - Meal prep the single most effective method for compliance 10:10 - How heavy do you need to lift 11:57 - Fatigue management 13:04 - Effective training 14:33 - Deload markers 22:38 - Benefits of losing 7% of body weight at least twice a year 27:52 - Key blood markers to pay attention to 37:07 - Macro breakdown 40:07 - No room for IIFYM as it doesn’t fit your micros 41:07 - 10 min walks post meal 43:29 - Creating new habits 44:22 - #1 thing for recovery 46:59 - Balancing training and entrepreneurship 50:13 - Sleep hygiene protocol 50:38 - Repeating successful behaviours 58:10 - Stan Efferding’s upcoming books 58:49 - Strength training for kids Book A Call To Start Your Journey! - https://www.rntfitness.co.uk/strategy-session Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts: Apple Podcasts - https://itunes.apple.com/gb/podcast/rnt-fitness-radio/id1321529166?mt=2 Stitcher - https://www.stitcher.com/podcast/adam-hayley/rnt-fitness-radio iHeart Radio - https://www.iheart.com/podcast/263-rnt-fitness-radio-29364918/ Spotify - https://open.spotify.com/show/03DxX8buJebwH9pexTQ30m For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you! Resources: Take the Transformation Quiz - http://scorecard.rntfitness.com Our Book: Transform Your Body, Transform Your Life - https://amzn.to/2ZiB64P Follow Stan Efferding: Website - www.stanefferding.com Instagram - https://www.instagram.com/stanefferding/ Follow RNT Fitness: Website - http://www.rntfitness.com/ Facebook - https://www.facebook.com/RNTFitness/ Instagram - https://www.instagram.com/rnt_fitness/ YouTube - https://www.youtube.com/channel/UCMKz4yG2NHe4b7x8BXb193g Email - info@rntfitness.com Follow Akash: Facebook - https://www.facebook.com/akash.vaghela/ Instagram - https://www.instagram.com/akashvaghela/ LinkedIn - https://www.linkedin.com/in/akash-vaghela/ |