Dynamic Dialogue with Danny Matranga - 210: Recovery Routines, Fat-Loss Workouts + Organ Supplements + MORE

Episode Date: August 9, 2022

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Welcome in everybody to another episode of the dynamic dialogue podcast. As always, I'm your host Danny Matranga. And in today's episode, I'm going to be answering your fitness questions. These are questions that you guys asked of me on my various social media platforms. Most of these questions are fielded from my Instagram. That's probably the best place to interact with me in terms of social media. I am pretty active on TikTok, pretty active on YouTube, but spend the majority of my time on the meta platform, Instagram. So if you want me to answer your question either there or on this podcast, the best way to do it is to follow me on Instagram.

My username is danny.matranga, and be sure to keep an eye on my stories. At least twice a week, I throw up a question box where I'm happy to field questions about fitness, nutrition, supplementation, anything you might want to ask a really qualified personal trainer who's been doing this for a while and working with people. Then what I do is I take the questions that I think have the greatest breadth and the opportunity to help the most people or those that are quite specific and can really, really target specific areas of confusion I see and I either answer them right there or I take them to the podcast so we can have a deeper discussion. Today's questions are about

mostly training and it's all kind of exciting stuff that I think will help no matter where you're at on your fitness journey. If you're looking to optimize performance for sport, if you're competing in bodybuilding or powerlifting, if you're looking to get lean for summer, all of these questions should provide some insight with you to help you with your recovery, knowing when to adjust your workout planning, some questions about new supplementation that's become quite popular, especially within the last year, and how to work out and train for fat loss. So guys, without further ado, let's go ahead and get into this episode, starting first with question number one.

This one comes from at Ashley Gomez underscore, and the question is, what does my recovery routine look like? And so the first thing I think I'd like to say here is a recovery routine is probably a good idea. And what I think of when I think of a recovery routine, I think it can mean a few different things. And I think it really depends on where you're at in your fitness journey. So if you are a pro athlete at the highest level of competition in a sport like, say, football, you are probably going to be spending no less than six to eight hours a week doing recovery work in season, massage, ice bath, soft tissue work, manual therapy, whether that be various different players like different things. That's one thing you'll know if you pay attention to the NFL, especially during training camp, whether it's massage,

cupping, Graston, manual therapy, chiropractic, physical therapy, everything from these pneumatic compression boots all the way to the plain old ice bath, how players go about recovering in season. And the strenuousness of that is pretty tightly correlated to the demands of their sport. And I don't want anybody thinking that you need to have a recovery routine that's analogous to that of a pro athletes. If you're just looking to get in better shape, or even if you do something like competing in physique sport, I do think particularly when you look at the recovery habits of the highest level athletes, they are doing the most, so to speak, but you do not need to incorporate a full-scale blown routine specifically for recovery.

Now, what I would recommend is taking your recovery seriously and building it into your fitness routine. Some big rock things, and when I say big rock, I mean these are the things that have the greatest opportunity to provide you with the greatest return. Small rock things would be things that you could add on top of the big rocks, but the big rocks are going to be contributing the majority of the weight to the overall basket that is your recovery practice. So the first and most obvious is going to be, of course, your sleep.

Sleep is incredibly important for recovery, especially recovery in the gym, whether you're training for sport or for fat loss. Sleep is when you synthesize hormones like growth hormone and testosterone that can help with muscle growth and repair. It's when you go into your deepest parasympathetic state, the rest and digest state, as it's often called. You get the opportunity to heal your tissues. Your appetite is usually better for fat loss when you sleep more and worse in that you can't regulate it as well when you don't get as much sleep. So it can indirectly help you stick to the nutritional requirements of whatever it is

you're doing, right? Even if you're, say, in-season athlete, you need to get as requirements of whatever it is you're doing, right? Even if you're, say, in-season athlete, you need to get as much food in as possible. Being well-slept is probably a good idea because it's going to help improve and enhance your ability to make decisions. So sleep is at the bedrock of all good recovery routines and recovery programs. So what that means is you need to get in the habit of having a sleep routine. You need to try to get into bed at a reasonable time, a time that will allow you to get seven to nine hours of sleep. Ideally, you won't be on your

phone, letting your pupils get lambasted by blue light that synthesizes or simulates daytime or at least tells your brain that it's probably still daytime. You should have a dark room, ideally around 60 to 68 degrees. You don't want to get too cold. Don't want to get too hot, but I like it right around 68 degrees. Keep your room dark with the use of blinds, shades, and blackout curtains. And that is a recovery routine in and of itself. Having a bedtime routine where you say, hey, no phone an hour before bed, I'll read ideally by candlelight or by a low level, non-blue light, a warmer light than a cooler daylight style light, one that might come from

your phone. Give yourself the opportunity to relax and actually get into a restful state before bed. Ideally, if you can eliminate caffeine, that will also help your recovery indirectly by helping you sleep better. But also remember, caffeine is generally going to be, you know, taken in doses high enough that it's going to elicit an adrenal response. So it's going to upregulate you. It's going to enhance your alertness. It's going to enhance your activation state. You're going to be ready to go in that sympathetic tone, but you want to be parasympathetic. So another routine you could have is some guardrails around caffeine, right? And then I like temperature exposure. That's always something that's baked into my routine. You asked about my

routine. I'm big on sleep. I'm really big on caffeine. I think those are reasonable for most people in most situations to work on, but I also have a temperature exposure practice. So I do hot sauna. I am a big, big fan of hot sauna. The hot sauna at the gym I go to gets way, way, way up there into the 190, 200 degree range. And my goal is about 60 minutes per week. So how I do this is I either do four 15 minute sessions or three 20 minute sessions post workout. I'm habit stacking by tacking it on to something that I'm already doing, aka going to the gym. I am not creating a second trip to the gym to use the sauna. I do that on rare occasions or occasionally on rest days where I might enjoy a session that could be anywhere from

30 to 40 minutes. I really like the idea if you are dedicated and you have the ability to apply an hour a day to your movement practice. Again, fat loss, muscle growth, power lifting goal, sports specific goal, you name it. Obstacle course racing goal, you name it. A movement practice does not stop on rest days. You should still get some movement. You should still get some activity, hikes, walks, et cetera, stretching, yoga, Pilates, you name it. So many ways to stay active even when you are not hitting the gym and engaging in resistance training. And a great way to do that would be to do temperature exposure work there. So you can do sauna on your rest days as well. The alternative, of course, that still falls into the category of temperature exposure,

if you want to learn more about these, you should check out the episode I did with Dr. Mike T. Nelson. We talked quite a bit about the actual implications of temperature exposure to the physiology of the human and what happens and how that might be good for you, but is cold exposure. So ice baths, I think ice baths can be really good too. They're a potent anti-inflammatory, right? They definitely have an alert enhancing effect. They lead to a big surge, a hormonal cascade when you get out that usually enhances perception of wellbeing. You'll feel good. You'll feel like you're rocking

and rolling. Most people I know enjoy the way they feel when they get out of an ice bath. They feel better outside of an ice bath than inside of an ice bath, but that's an alternative. You can also do back and forth hot to cold exposure. But those are the three things I really like to make sure I have in my recovery routine. Good sleep, a positive and effective and responsible relationship with caffeine because it is a drug, and some form of temperature exposure or temperature modulation where it's my goal to expose my body to either hot hots or really cold colds. Now, what could you add in on top of this to enhance recovery? We talked a little bit about soft tissue work and pro athletes really liking soft tissue work. I think soft tissue work is awesome. So

massage can be really, really effective. Stretching and yoga are more active modalities, but I think they can be quite relaxing and still movement-based. You could definitely work those into your recovery practice. I don't think you would have any problem with that. Some people really like red light therapy, which is exposure to photons in that red light spectrum that can help with soft tissue modulation and skin quality. There's a lot of different things you'll see touted that you might be able to do with exposure to red light. I'm not huge on it. I'm not anti-red light by any means, but I'm no expert also in that kind of vein of going the extra mile. Cryotherapy, which is extreme, extreme cold, like well below freezing colds. Personally,

not for me. I think it sounds quite terrible, but the goal is anyway, like to get to just really, really freakishly cold levels of temperature, expose your body to that, be positive and help with recovery. Personally, not for me. Detoxes, cleanses, et cetera, not for me. I would keep it simple and stick to what I recommended. Hey guys, taking a break from the show to tell you about our amazing sports nutrition partner, Legion. Legion makes the best evidence-based formulas for sports performance, sports nutrition, recovery, and fat loss. I don't recommend many supplements. In fact, I think you can get the majority of the nutrition you need from a whole foods diet. But let's be honest, many of us are either on the go and need assistance, or quite frankly, we're not going to settle for average and we

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which you can use the same as cash. Pretty cool, guys. So head over to legionathletics.com and check out using the promo code Danny to save on all your sports supplement needs. Back to the show. What's going on, guys? Coach Danny here, taking a break from the episode to tell you about my coaching company, Core Coaching Method, and more specifically, our one-on-one fully tailored online coaching program. My online coaching program has kind of been the flagship for Core Coaching Method for a while. Of course, we do have PDF programming and we have app-based programming. But if you want a truly tailored one-on-one experience with a coach like myself or a member of my coaching team, someone who is certified, somebody who has multiple years of experience working with clients in person, online,

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You'll get customized support directly from your coach's email or they'll text you or their WhatsApp you will find the communication medium that best supports your goals as well as provides you with accountability in the expertise you need to succeed, as well as biofeedback monitoring, baked-in accountability support, and all of the stuff that you need from your coach when you check in. We keep our rosters relatively small so that we can make sure you get the best support possible. But you can apply today by going over to corecoachingmethod.com, selecting the online coaching option. And if we have spots available, we'll definitely reach out to you to see if you're a good candidate.

And if we don't, we'll put you on a waiting list. But we'll be sure to give you the best shot at the best coaching in the industry. So head over to corecoachingmethod.com and apply for one-on-one coaching with me and my team today. What's going on guys? Taking a break from this episode to tell you a little bit about my coaching company, Core Coaching Method. More specifically, our app-based training. We partnered with Train Heroic to bring app-based training to you using the best technology and best user interface possible. You can join either my Home Heroes team, or you can train from home with bands and dumbbells, or Elite Physique, which is a female bodybuilding-focused program where you can train

at the gym with equipments designed specifically to help you develop strength, as well as the glutes, hamstrings, quads, and back. I have more teams coming planned for a variety of different fitness levels. But what's cool about this is when you join these programs, you get programming that's updated every single week, the sets to do, the reps to do, exercise tutorials filmed by me with me and my team. So you'll get my exact coaching expertise as to how to perform the movement, whether you're training at home or you're training in the gym. And again, these teams are somewhat specific. So you'll find other members of those communities looking to pursue similar goals at similar fitness levels. You can chat, ask questions, upload form for form review, ask for substitutions. It's a really cool

training community and you can try it completely free for seven days. Just click the link in the podcast description below. Can't wait to see you in the Core Coaching Collective, my app-based training community. Back to the show. This next question comes from Nikita Agarwal113. And the question is, what does a good weekly workout plan look like for fat loss? So I think this is important because most people are really, really excited if they have made the commitment to lose body weight to pick an exercise program. And while nutrition is, in my opinion, the most important pillar for body fat reduction because it's way easier to monitor calories as they come in than it is to be monitoring calories and trying to burn them out. So, you know, you've

got to be tight in the kitchen, You've got to be in a deficit. But assuming you're doing that, I think a movement practice that consists of about 70% resistance training and about 30% aerobic training is a really good place to be. Why 70-30? Well, 70% towards resistance training

because I think strength acquisition is huge for metabolism because building muscle is good for metabolism. because building muscle is good for metabolism. Having strong bones is good for aging and independence, and I think that's important for all adults to engage in that kind of activity specifically. I love the effects of resistance training on muscles, soft tissues, bone, obviously, but I do think it's important for people

to maintain and cultivate muscle as they age for metabolism. You do get some aerobic and cardiorespiratory benefits from weights, but it's truly the weight-bearing impact of exercise, the way that resistance training positively modulates hormones like testosterone and growth hormone and insulin. All of these things are really, really awesome. Or I shouldn't say insulin, the way it really influences blood sugar and the positive effect it has on blood sugar. I think it has a better return on time than cardio, but I do love cardio for its benefits for the heart, its benefits for the vascular system, its benefits for the lungs. It's great at expending additional calories.

Having aerobic fitness is important and walks are very, very easy to go on. Jogs can be easy to go on. You can head to the gym and you can use a piece of aerobic equipment. There's a lot of easy, high accessibility ways to engage in cardio respiratory fitness. So big time going to want to have that in there. But if I were choosing between those two, the benefits from resistance training to me are more clear, more impactful. So let's bias some of our time there. Now I'll talk about a schedule or a routine that I think would work well for somebody looking to lose body fat. And we'll start with two days a week. We'll do two days, three days, four days, five days, and six days a week of workouts and what those could look like for a fat loss client. We'll go

hypothetical and we'll go pretty quick here, but let's say you can only train two days a week. I would definitely include, we'll stick with that 70-30. Let's say you can do an hour. I would do 40 minutes of resistance training, total body, compound movements only, meaning movements that use multiple muscles, pushes, pulls, rows, squats, lunges, two days a week, total body, 40 minutes with a 10-minute cardio warmup and a 10 minute cardio cool down. That would be a two hour a week exercise routine that if you're in a calorie deficit will help with fat loss, as well as the maintenance of muscle, the maintenance of your bone tissue, the maintenance of your metabolism. Let's say you can go to three days a week, but we're going to stay at an hour. We'll stay at an hour for all examples. Stick again with that same formula and use 10 minutes of cardio on the front, 10 minutes of cardio on the back, sandwiching three days of total body resistance training,

focusing on compound movements. If you cannot keep those days 24 hours apart, meaning Monday, Wednesday, Friday, Tuesday, Thursday, Saturday, I would, if you were in like a situation where you had to do like Monday, Tuesday, Friday, I would do the Monday session as the upper body and the Tuesday session as the lower body. If you cannot take a day of work or cannot take a day in between to allow those tissues to recover, I would split the body up hemispherically, so to speak, into upper and lower body. If you have four days a week and you can spread those days out, I definitely think it makes more sense to do an upper-lower split or an upper-lower routine. Still stick with the 10 minutes before to warm up and then 10 minutes of cardio at the end. This is all assumed to be

moderate intensity. If it were more intense or you like to do HIIT or high-intensity interval training instead, we could play with that. But that would mean I'd probably be looking for four upper lower sessions. So two for the upper, two for the lower, spreading them out so you have upper lower rest, upper lower rest. When you get to five to six, you can stick with the same theme and add one to two days of just aerobic activity. You could do push pull legs, lower, meaning you have

a full day for your push muscles, a full day for your pull muscles, a full day for your leg muscles, you know, all of that. You can really start expanding upon it. But for fat loss, I do think that four days a week of training tends to be just fine. You can add in additional caloric expenditure cardio where you're looking to burn a little bit more calories to speed things along. You can train a little less and have the deficit be a little bit higher. There's a lot of ways to do it, but that's generally how I approach fat loss training. Okay, this question comes from Coco Cookies. She asks, do you recommend taking a beef liver supplement? Why or why not? So I think that organ meat has become substantially more popular in the last, I'd say, five years because of the influx of hype around the nutrient

density of organ meats and the productization thereof. It's become more common in the fitness ecosystem to hear people talking about this. And there's definitely a number of benefits to organ meat in the diet because it is very nutrient dense. Organ meats are high in vitamins. They're high in minerals. They're high in protein that can be hard to get other ways. And there's no doubting that our ancestors enjoyed eating, as many people call it, nose to tail and ingesting the entire part of the animal or all parts of the animal that were deemed edible. And they got a lot of nutrient exposure from those organs. The important thing to note though, is this kind of naturalistic fallacy that anything our ancestors did would be better for us to do. And I'm not the, I'm not going to say that organ meat

is a bad source of these nutrients, but it's far from the only source of these nutrients. And while I don't think organ meat is particularly gross, it's certainly hard to get your hands on depending on where you live and it doesn't taste that great. The most palatable option, in my opinion, is chicken liver, but a lot of people have turned to supplements, looking to kind of include organ meats in their diet, but not have to deal with the taste. You'll often find liver solutions or extracts made from beef livers or from chicken livers. And, you know, they're high in vitamins, specifically the B vitamins. You get a lot of benefits from liver, but do the supplements have the ability to be as effective as the whole food form? And I don't necessarily think so. I think if you were inclined

to, let's say you went online and you saw a video of, of course, the liver king, kind of the memification personification of animal nose to tail eating culture right now, he would sell you on eating raw liver and tell you if you couldn't get it, that you could use liver supplements. Liver seems to be the best of the organ meats in terms of accessibility and ROI. So I might understand that you'd be inclined to take the beef liver supplements. But what I think I would do instead is I would just include chicken liver is in my diet once to twice a week max. I don't think you need to have these things every day. And I don't necessarily know how I feel about supporting people who continuously kind of

are at the cutting edge of the monetization of the supplement space. I don't know if the majority of the manufacturers in the animal organ supplement space are practicing with integrity, if they're using high quality ingredients, if they're using third-party testing. I truly don't know, so I can't make a recommendation for you there. But what is consistent with kind of my philosophy is sticking to foods in their mostly whole food, minimally processed form. And I think you can get a lot of the benefits of organ meat eating chicken liver, beef liver, once to twice a week as a rotational protein source that you work into the mix. It's not too

bad. You don't have to worry about the quality of a supplement. It's probably cheaper because those two organ meats specifically tend to be really inexpensive. And as for eating things like lung or heart or eyeball or testicle, personally, I'm not going to be doing that. I do know that that's gained a lot of popularity, but doesn't feel very practical for me and doesn't feel like something I want to include in my nutritional plan anytime soon. Okay, this last question comes from FitFamGlamTam, and she asks, is there a limit to how long you should stay on the same fitness routine? So there is certainly not a limit. You can do any fitness routine you like for as long as you like

it. I'll give you an example. There's a number of people that go to the gym that I train at in the mornings that do the same thing every day, five days a week at the same time, you could set your clock by them for muscle growth. This is inefficient for strength. This is inefficient for athletic performance. This is inefficient training the same way every single day is not efficient for producing new gains and reaching new levels, but it is really efficient for maintaining a fitness routine. And just exercising for an hour a day is insanely beneficial. You don't have to constantly be making progress. And for many of these people, they are more than comfortable with maintaining. And they've found a boring, mundane, and repetitive routine that works for them.

But let's say you do want to consistently see progress, consistently make gains, whether it's with muscle or strength. Then you need to have a routine that changes week to week. Now, the main portion of the routine should not change, meaning the exercises stay the same. Generally speaking, the principles will stay the same, meaning are you going to maintain your focus on lifting with good form one week and cut it out the next? No. Are you going to be lifting to failure one week and completely soft the next. No, you should have pretty consistent training practices and principles doing most of the same exercises each and every week. But week to week, the sets will change. The reps will change, right? If you're training for strength, maybe the reps come down. If you're training for hypertrophy or growth, maybe the

reps, the sets, the density go up across a three to four week training block. And after about four weeks, when you've gotten good at the movements, good enough to do them well with good form, with good technique, you can then start actually, you know, making that progress after three, four, five, six weeks, it might make sense to rotate some new exercises in because the progression curve has flattened, right? When you haven't done an exercise for a while, the progression curve is really, really sharp, meaning you start really poorly, but you get better quite quickly. And after numerous weeks and months of doing it, that progression curve might fall a little flatter and it might be better for your strength development, your athletic development, or your hypertrophy to rotate different exercises in and

out. But there's some that are so efficient, so effective that you'll always do them or some type of them. Like you'll probably always have a squat. You'll always have a hinge. You'll always have a push. You'll always have a pull. These will always be featured and maybe you rotate them in and out, but you can stay on a pretty similar routine or a plan or a protocol for many, many weeks. I think it really breaks down to what we call training cycles. So you have mesocycles, which are individual weeks. You have, or I'm sorry, individual months. You have micro cycles, which live within mesocycles. These are the week to week training. So the micro cycle might be one week. The mesocycle might be one month and the macro cycle might be three, six, 12 months.

So if you are an athlete and you have a six month season and a three month off season and a month and a half training camp and a month and a half completely off, let's say what you do is you'd have six months of in-season training that would look the same, a month and a half of off, nothing, a month and a half of off-season training where you focus on building muscle, and then a month and a half of training camp where you practice ramping up skills before you get back to that six-month in-season where your lifts look exactly the same and it's all about maintenance. That's what it looks like for a professional athlete. But let's say your goal is bodybuilding and you have a show in a year. Well, you might know you need to build your glutes. You might

know you need to build up your back. So over the course of that year, you're going to have that macro cycle. You're going to have many mesocycles months where you alternate between focusing on the glutes or the back or the glutes in the back and the upper back and all these different muscles. And you're constantly kind of giving a little bit more volume to one or the other. You can actually go back to the episode 209 where we talked about how to preferentially allocate your volume. And so your volume might jump around, but over the course of a year, you really add a lot of volume and intensity and proximity to failure and tension to the tissue to elicit the outcomes you want, which in this case are going

to be muscle growth because you're a bodybuilder. So your routine shouldn't change too much week to week. They should change a lot month to month. And that's kind of how I formulate things for clients that we work with at Core Coaching Method, whether it's in our one-on-one online coaching or with our app-based programming. You see similarities across the mesocycle, the month with micro cycles changing week to week to ensure progression. And then each month you have a pretty big change in what it is you're doing. One, to keep things fresh, but two, to also make sure those progression curves stay pretty steep. All right, guys, that'll do it for today's episode. I want to thank you so much for tuning in and remind you if you have not already, do me a favor, leave me a five-star rating and review on the iTunes store. It's super helpful. It's super

important. It's the best thing that you can do for me to help the podcast grow. Thanks again for tuning in and I'll catch you on the next one.