Ep 286 - Optimising Training, Diet & Lifestyle For Health & Longevity w/ Stan Efferding

RNT Fitness Radio

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2y ago 1:05:40

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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

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