5 Golden Rules To Go From 30% Body Fat To 10% Body Fat | Sal Di Stefano

Comments · 317

• GA

  @gabek1173 · 1 year ago

  2 hr 47 min video without timestamp ? Bro........................................

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• BL

  @bluehead_info · 1 year ago

  I listened too much Goggins and made my own motivational motto:<br>The more you don&apos;t want to go to the gym, the more you have to.

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• FR

  @frederiknielsen7046 · 1 year ago

  I was 28% 5 months ago. Now at 18%. Have lost 16kg. The weight loss is starting to slow way down now, but looking better and better in the mirror

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• DA

  @Darth_Necro · 1 year ago

  Mind pump wouldn&apos;t exist if sal wasn&apos;t here<br><br>He’s a true professional, and what he does

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• BO

  @bobganert3804 · 2 weeks ago (edited)

  Linking these shows together is a good way to educate poor truck drivers who need to be motivated

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• MA

  @martinalbert29 · 1 year ago

  I was 32% at the start of Covid. I’m 14% now. Lost the fat % slowly over time. Slight calorie deficit, low carb low sugar, active lifestyle.

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• AA

  @aaronmoralesjr1875 · 1 year ago

  Dude in the green shirt is making me sit up straight lol

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• TH

  @TheJsjr · 1 year ago

  “Our phones are the processed foods of connection”. He said that so casually that a lot of people won’t realize what a bar that was

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• CA

  @candisculver4373 · 9 days ago

  I a female, and 65. I have been &nbsp;around &nbsp;8 to 10% &nbsp;body fat for almost 12 years. &nbsp;I looked too skinny, and veins galore. &nbsp;I did body building since the 79s. I had an injury, and started eating sweets. It didn’t take long to start getting fat. I hope I can get it off, but I’d like to keep some, as it looks much healthier. There isn’t much new in diets, and exercise! I’m glad the rest of the world finally caught up! You’re helping people, and &nbsp;I admire that. I follow two pounds per week. I think you should weigh daily, or at least two days a &nbsp; week. The key is to think of your eating like hills. Change the calories each day. Go up in calories one day, cut back a little the next, drop the calories to low, then go back up! Don’t let your body get used to the same amount of calories each day, and same for exercise?

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• MC

  @mcphersonjohnathon · 1 year ago

  Summary, dont eat carbs, fast if you want more loss, workout and exercise more or less to your needs. No need for 100 page books or 3 hour podcasts

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• JA

  @JaysWorld13 · 1 year ago

  Here are the five golden rules outlined in the video by Sal Di Stefano for dropping body fat from ~30% to around 10%:<br><br>⸻<br><br>1. High Daily Activity (Walking ~15,000 steps/day)<br> • Prioritize consistent low-intensity movement—think walking rather than high-impact cardio.<br> • The strategy: aim for ~15k steps daily to burn fat steadily while avoiding joint stress. &nbsp;<br><br>⸻<br><br>2. Protein-First Diet<br> • Consume around 1 g of protein per pound of bodyweight (even up to 1.3 g).<br> • Protein aids muscle retention, boosts satiety, and increases metabolic burn (due to its high thermic effect). &nbsp;<br><br>⸻<br><br>3. Strength Training (Muscle Building)<br> • Train regularly (3–5 sessions/week) with quality reps—focus on contraction and control.<br> • Building/maintaining muscle boosts basal metabolism and improves physique in any fat loss stage. &nbsp;<br><br>⸻<br><br>4. Intermittent Fasting to Control Intake<br> • Implement fasting protocols—starting with <a href="https://www.youtube.com/watch?v=6MuK50vgIdU&amp;t=732">12:12</a>, then <a href="https://www.youtube.com/watch?v=6MuK50vgIdU&amp;t=850">14:10</a>, 16:8, and up to 20:4 for advanced phases.<br> • Fasting helps reduce snacking, lower inflammation, and improve insulin sensitivity. ()<br><br>⸻<br><br>5. Prioritize Quality Sleep<br> • Aim for 7–9 hours nightly—sleep is when key fat-loss and muscle-building hormones function optimally.<br> • Less than 7 hours hampers both energy efficiency and recovery. &nbsp;

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• FA

  @faindave · 1 year ago

  The most motivating, meandering, off topic wonderful and useful conversations I have ever had the pleasure of hearing!

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