Sal Di Stefano, author of “The Resistance Training Revolution,” discusses the latest science about how building muscle is the best weight-loss strategy and reviews new research about how muscle signals your body to burn fat directly.

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Time Stamps:

0:00 intro
03:10 Rigidly structured nutrition is not sustainable.
05:00 We take nutrition advice from people with extreme physiques.
07:02 We do not have a weight loss issue. We have a problem keeping weight off.
14:10 Resistance training is a superior form of exercise for fat loss, heart health, and insulin resistance.
14:50 Resistance training stopped the progression of beta amyloid plaques that cause Alzheimer’s, according to an Australian study.
17:40 Resistance training is using resistance specifically to build strength and muscle.
19:00 Running is a skill that needs practice and instruction.
20:05 Resistance training is all about form and technique.
24:30 The calorie burn during exercise is not very important in cardio because your body prioritizes energy conservation and efficiency.
26:00 Roughly half of the weight you lose with cardio, is muscle.
27:01 Strength training creates a less efficient, faster metabolism.
29:32 Weight lost through resistance training is body fat.
30:30 All you need is two days a week of resistance training to bring strength, tone and a faster metabolism.
32:30 Muscle memory: Building muscle the first time may take a while. Losing that muscle is slow. Regaining it is much faster than the initial buildup.
44:20 Gross motor movement compound exercises are most effective for building muscle.
45:50 Your central nervous system controls how your muscles fire, your strength and stability.
48:10 Proprioception, knowing where you are in space, increases with resistance training.
51:00 Resistance training elicits immediate and long-term hormonal responses.
51:35 Resistance training is the only pro-tissue form of exercise.
53:35 Resistance training reliably increases androgen receptors in men and women.
55:55 Low testosterone increases cancer risk, increases risk of heart disease, increases Alzheimer’s and dementia risk, decreases quality of life.
56:48 The average 25-year-old male today has the testosterone levels of the average 60-year-old in 1980.
57:00 A 20-year-old male today have the grip strength of a 60-year-old in 1980.
57:50 Grip strength can predict all-cause mortality better than any other single metric.
01:05:30 Pushing yourself to maximum performance is counter longevity.
01:07:00 A low protein diet generally reduces longevity.
01:09:55 Obese people have weaker bones, less muscle and more bodyfat.
01:10:30 What builds muscle, builds bone.
01:17:50 Resistance training is in the elderly improves cognitive function and hormone profiles.