Dynamic Dialogue with Danny Matranga - 237 - Q and A: Training Intensity, Metabolic Rates, Neat + MORE!

Episode Date: November 16, 2022

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Hey, everybody, welcome into another episode of the Dynamic Dialogue podcast. As always, I'm your host, Danny Madrenga. And in today's episode, I'm going to be fielding some of your questions that you left for me on my Instagram. I regularly throw up a question box on Instagram stories so as to better get the opportunity to interact with you all on a pretty regular basis. It's really, really hard to get through all of my DMs and it's really, really hard to

get into all of the things that I have to do to manage social with comments and such and really go as deeply as I'd like with many of the awesome questions you guys send me. So if you want to get the quickest access to having your question answered, you're not a client, and I just don't so happen to see your DM, engaging with me on Instagram is a really, really good way to do it. And without further ado, we're going to actually go ahead and get right into the questions today. As is the case with almost all of these DM slash Instagram question episodes, I'm going to be fielding from a variety of topics. So we'll talk about some nutrition, we'll talk about some training, and we'll try to spread it out so that it's accessible to wherever you're at in your fitness journey.

All right, so this first question comes from Nicole Koss336. And the question is, how do you maintain muscle in the gym versus focusing on growth? So let's talk about focusing on growth and what your training ought to look like if in fact your goal is muscle gain. So we know that to develop muscle, to develop strength, to develop explosiveness, we need to challenge the body in the long term using the principle of progressive overload, meaning over a long time horizon, we need to gradually increase the weight, the repetitions, the proximity to failure, and the intensity of our workouts in some capacity to push the body to adapt. And it's trying to stay at homeostasis. So if things never change and the training never gets progressively harder, the body will

eventually plateau. So to make progress or to focus on muscle growth specifically, you should be trying to gradually increase volume, increase time under tension, increase proximity to failure, increase total weight used. These are all things that I think are proxies for muscle growth that you'll see in your training. Now, let's say you just want to maintain. This is a good question because we're coming up to the holidays.

And for many of you, maintenance is going to be more practical than overreaching and achieving progressive overload and all of the nutritional things that you need in place to grow. But to maintain, I have a generally good rule of thumb. I say you need about 45 to 50% of your volume and about 65 to 70% of your intensity. And so for most of you, that will be a very, very noticeable reduction in time and in intensity in the gym. If you just want to maintain, I think you can get away with about half the volume and about two thirds of the intensity. So what that looks like, if normally you're doing three to four sets per exercise, you

can bring that down to two to three sets. If normally you're doing eight to 10 repetitions that are relatively close to failure, you might try 15 to 20 repetitions that are quite light and well short of failure, focusing on technique, taking the tissue through its fullest range of motion. So in general, maintenance dosages are lower and less concentrated than progression based dosages. Hopefully that makes sense putting it in a semi-medicinal context. Okay, this question comes from Sarah Bright 22. She says, I've been training for eight months. I'm 200 pounds and I'm feeling great and stronger, but I'm not losing any weight eating 120 grams of protein. What's going on? So Sarah

outlines that she's 200 pounds in this question and that she has stopped losing weight. Now, after eight months of training, it's very possible that Sarah is gaining enough muscle to offset small amounts of weight gain, meaning that she might be netting one pound of muscle per month and losing one pound of fat per month and feeling like she's stagnating when in fact she's just losing weight quite slowly. But what's more than likely occurring here, and I'd encourage you to go back and listen through the library of podcasts we've done on metabolic adaptation, specifically those that we've done with Dr. Trexler, Dr. Eric Trexler of Stronger by Science, of Mass Research Review, and we've discussed the metabolic adaptations to prolonged dieting and how the body will

constrain its energy expenditure, which is to say it will actually expend or burn less calories over time to meet and fit within the constraints of the diet. And then another thing that happens that's very interesting is we generally see reductions in NEAT, meaning the body stops fidgeting as much, we stop tapping our feet, we stop non-deliberate movement. That quite literally contributes most of the adjustable metabolic output in your body, meaning you're not really going to change your RMR, your resting metabolic rate. If you're active, you're probably not going to jack your exercise thermogenesis up too much or your exercise activity thermogenesis, your eat. But NEAT, these kind of involuntary movements, twitches, postural things, those tend to be

hyperadaptive when you go into a deficit. So after eight months of dieting, you might see some hyperadaptive NEAT in that your body's downregulating there. So you might want to add in more eat, more movement to try to offset that. You could try a diet break if you feel that you just need a physiological and psychological break from being in a deficit before re-approaching it. And the goal there would be to have enhanced adherence, which leads me to the kind of most obvious culprit here based on what I've seen as a coach, which is that in all likelihood, after eight months of dieting, you'll need a slightly smaller deficit than the one that you were on successfully for a number of months.

And in that timeframe, you've probably gotten loose on the compliance. And this is very, very common. I like to call this diet fatigue, but there are many ways to get back on track. What I might recommend is a couple of days of pretty stringent tracking using an app. If you are open to that, to make sure that your calories are exactly where they need to be, even if that requires using a food scale or weighing things out using metric measurements, it's very important to get back on track to the best of your ability. If you want to continue chipping away at your weight loss goal. All right, this question comes from hustle underscore that underscore muscle. And the question is, can a rest day include a low intensity walk? I think you can absolutely include low intensity to even modern intensity aerobic work on your non-lifting

days or your non-training days to enhance your aerobic capacity. We touched on this with the previous question, but to enhance your exercise activity thermogenesis, which is the number of calories you burn for exercise or with exercise. So for clients of ours who want to lose body fat, we often recommend eat in the form of cardio or aerobic activity on non-training days. So we're going to try to burn some calories using cardio to increase your caloric expenditure. We're not using that as a metric to gauge our resistance progress. And we're not using that as a metric to gauge workout quality. We're literally saying, hey, go get 200 calories worth of low intensity aerobic work. Or you can set a time cap of like, hey, go for 90 minutes a

week, 120 minutes a week, et cetera, but absolutely not going to interfere with your ability to 20 minutes a week, et cetera, but absolutely not going to interfere with your ability to recover. Might even enhance it due to the kind of circulatory effect of getting around, getting your heart rate slightly elevated, getting some additional movement. Okay. This question comes from Dodge City Gal. Question is bench press. Where exactly should the bar be lowered to? I'm guessing that the answer is the nipple, but I'm not sure. Nobody says exactly where to go. Okay, so the question is, where should the bar make contact with the chest area when bench pressing? There's a few different schools of thought here. When I power lifted a lot, I was generally aiming for between the xiphoid process, the bottom of the sternum, and the nipple. And I think to just simply say

the region of the lower pec is probably going to be fine. When I say lower pec, I don't mean the musculature. There's no lower pec muscle. It would be the sternal head of the pec, the portion of the pectoralis muscle that inserts into the sternum, but right around nipple height, nipple level. I think that's totally, totally fine. You could potentially go higher based on shoulder anthropometry, which basically just means how your shoulders are put together compared to other people. There's some forms of bench pressing that are done with a guillotine grip where the bar comes down towards the neck and requires making contact with the clavicular or highest portion of the chest. These are exercises that I don't find sensible to program due to an extremely low risk reward profile, or I should say an extremely high

risk to reward profile because the risks are quite high. You can exacerbate existing or create shoulder issues with that amount of abduction, meaning you're having the shoulders so abducted that they're quite exposed and unstable. Then you're lowering a bar to your neck. So with most barbell presses, your shoulders are going to be somewhere between like 75 to 45 degrees abducted from the body, not all the way out at 90. And if you land somewhere between the middle to bottom two thirds of your chest, you're probably right where you want to be in terms of bar path and positioning. This question comes from Lisa and Katrina. And the question is for fat loss, more veggies or more protein, which is more important? Well, the truth is the most important

thing is the maintenance of a calorie deficit. And I think that both vegetables that are high in fiber and protein, which tends to be quite satiating and is high in protein, obviously, are going to be beneficial. Protein's uniquely beneficial for body fat loss because it helps you maintain muscle tissue. Vegetables are beneficial through that fiber pathway. Now, I would say that protein might be more important because while vegetables are extremely rich in fiber and they yield a ton of micronutrients and polyphenols, you could pivot to fruits, whole grains, and other things like potatoes, these very nutrient-dense vegetables and roots. If you want to maybe eat a little less veggies and make room for a little more protein, because the protein you get from meat, eggs, dairy is going to be obviously substantially

greater than any of the trace proteins you get from vegetables. It's probably not even worth considering vegetables as a protein source in actuality. Okay. Question from Parmy on a quest question is what protein shake would you recommend? So for those of you that are not sensitive to dairy, I am a huge proponent of whey protein isolate. I like whey protein isolate because most of the lactose has been removed. So even if you do have some dairy sensitivity, this can be a great option.

They tend to be extremely low in fat. They tend to be extremely, extremely low in carbohydrate and lactose milk sugar and yield almost exclusively protein as far as their weight's concerned. And in like a 30 gram scoop of whey protein isolate, you might walk away with like 22 to 25 grams of high quality whey protein that is rich in leucine, rich in all the best amino acids, and only five grams of that weight are going to go other places, whether that be sweeteners, flavor agents. I'm a huge fan of Legion's whey protein isolate because it comes from grass-fed Irish dairy. So I believe that the cow that we're starting with is of the highest quality

as is the milk, but that is a premium product that's not for everybody. So you can absolutely try to get a whey protein blend of whey protein isolate and concentrate somewhere like Costco if you want a more budget-friendly option. 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

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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. Hey guys, taking a break from the show to tell you about our amazing sports nutrition and apply for one-on-one coaching with me and my team today. 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 want to get the absolute most we can out of our training. staples. Whether it's creatine, which I get from their product Recharge, my protein that I get from either Whey Plus or Plant Plus, two of the best tasting proteins on the market. They come in a variety of flavors and they don't have a ton of fillers and gum. Just whey made from grass-fed cows from Ireland in a plant protein blend with a fully comprehensive dose of amino acids. I like to take a pre-workout. Sometimes I like it with caffeine. Sometimes I like to enjoy coffee in the morning and have my pre-workout later without caffeine. Legion makes both. Both the pre-workout with

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shop using the show notes below or by going to legionathletics.com and checking out using the promo code Danny. That will save you 20% and it will actually help you get two times points towards future orders, 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. Hey, guys. Taking a break from the action to tell you about one of our favorite new sponsors, Underdog Fantasy. If you're like me, you love sports. Sports was actually how I got into fitness in the first place. And one of my favorite things to do when I'm not working out or working with my clients is watch and engage in sports with my friends. Underdog is the best fantasy sports app

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download Underdog, enter the promo code DANNY, and they will match your first deposit up to $100. You'll have a blast playing Underdog all season long. Back to the action. Now, many of you are not interested in dairy, You'll have a blast playing underdog all season long. Back to the action. Now, many of you are not interested in dairy. So you might be choosing between something like collagen or a plant-based protein blend. Usually plant-based protein blends contain soy or they contain pea or they contain brown rice. Ideally, you want something that has a blend.

I love Legion's Plant Plus because it's a blend of brown rice and pea proteins, which work together wonderfully to create an amino acid profile that's robust. You're getting a good amount of all 20 amino acids in a way that's not quite as good as whey, no pun intended, but whey is going to really give you a lot of leucine and a great amino acid profile that's really good for building muscle and tissue. Plants usually have to combine proteins to get that amino acid profile. So those are two great options. Collagen is an animal protein. So it does have a lot of the stuff that we don't see a ton of in our plant options, but it's extremely low in leucine, not a particularly good protein option for building muscle, not a

particularly great protein option for just getting good amino acid diversity. So that would probably be last on my list if my goal was body composition. Now you can try supplementing with collagen for the health of your joints, perhaps the quality of your skin and hair. There's some anecdotal evidence out there. People say, hey, you know, this makes a big difference for these things. And, you know, the evidence on collagen for muscle growth is probably not going to convince you too much. I'd opt for whey and whey isolate if you can afford it. If not, a plant blend is probably what you want if you're looking for something that's dairy-free or a dairy or animal alternative. This question comes from SonicHovid,

and it's how to help a 60-year-old 200-pound male vegetarian lose weight. So I would give you the same, perhaps, let's call it prescription that I would anybody else. Eat below your total daily energy expenditure, get in a deficit. As a vegetarian though, there are a few things that I tend to find quite helpful, and that is to aim for a higher carbohydrate, lower fat approach to how you split your macros and keep your protein closer to 0.7 than you do one gram per pound. I find it very difficult for true, pure vegetarians and vegans to hit that upper threshold of about one gram per pound of body weight, which we use in fat loss oftentimes to drive satiety and muscle retention. However, you won't struggle to hit your fiber

and your micronutrients because you'll, in all likelihood as a vegetarian, be eating a ton of plants. So fullness shouldn't be a huge issue. So what I would recommend, get into a calorie deficit, bring your protein to 0.7 grams per pound of body weight, eat a ton of carbs, and keep your fats low to moderate. I only say this because I find when I have a lower protein intake and I give myself too much leniency in the fat department, I tend to increase my intake of hyperpalatable foods that oftentimes contain fat and I can see my macros running away from me and my calorie intake running away from me a little quicker than I might like. So that's one that I would absolutely recommend as far as an approach would be moderate

protein, high carb, moderate to low side fat, calorie deficit. And then as a 60 year old male, you might also consider, hey, I don't want to go too low on my fat because hormone production is even more difficult at 60 than it would be at say 27, 28 where I'm at. So you need those essential fats. So do be sure that the fat you're getting is of a high quality. All right. This question comes from Elena Vander. And the question is, sometimes I feel faint after big lifts tips to keep this from happening. So a lot of times when we do a single or a heavy triple, or even just load up the leg press with a crap ton of weight and get up too fast. Uh, we deal with wild fluctuations in blood pressure when we do heavy weightlifting. Weightlifting acutely spikes your blood pressure, especially if you use something like a belt,

which can really contribute to expansive amounts of increase in intra-abdominal pressure and blood pressure. So one of the things I would recommend that you do is to always make sure that you're doing the proper breathing and bracing for the lift that you're doing. So if your goal is to do a deadlift, you'll want to be braced as you pick the weight up off of the floor, keeping the core tight and probably creating intra-abdominal pressure. At the top of the lift, however, you can bring some air in, replace, and reset. So it's always important that you're not holding your breath the entire set, and you want to have the right combination of breathing and bracing. If all you do is brace, brace, brace,

brace, and you do a heavy single, maybe you have a heavy double, maybe a heavy five, you're going to finish that set and need a ton of oxygen. So you're going to take a huge breath in. You'll have wildly high blood pressure, and this can contribute to feeling faint, feeling woozy, feeling like you need to sit down. And sometimes if you get up too fast from doing something seated, you can get that little short-term, almost vertigo-like feeling where the room is spinning. So just be careful, practice your breathing and bracing, and make sure it's good to go. This question comes from Cameo Abigail underscore. And the

question is how does sleep correlate with fat loss and muscle gain? Why is it so connected? So one of the things we know about sleep is that it is very, very tightly intertwined with the body's ability to produce hormones like testosterone, estrogen, and growth hormone. All of these are important for regulating body composition and recovering. So that's one that jumps out right away. You don't get enough sleep. You don't produce enough of these are important for regulating body composition and recovering. So that's one that jumps out right away. You don't get enough sleep. You don't produce enough of these hormones that could affect your training. Another thing we know about sleep is it helps a lot with our cognitive capabilities and

our drive. If you are low on sleep, you probably won't have the drive to train as hard as consistently as you will if you get good sleep. And then as far as your energy goes, you might find yourself lethargic throughout the day and that might make it harder to keep your neat elevated. It might make it harder to have good training sessions. Like I mentioned earlier, it might make it harder to have the desire to stick to your meal prep. And then additionally, low sleep is oftentimes correlated with poor dietary adherence. So we know when people sleep less, their willpower tends to be suppressed to

a certain degree. Their decision-making tends to be a little bit erratic on food because of dysregulations to other hormones like insulin. And just knowing how tightly intertwined sleep is with your general well-being, I tend to recommend that people always remember part of the reason we get into health and fitness, even if our goal is growing muscle and getting lean, is probably because we want to be healthy in some capacity. And to not focus on your sleep is as dangerous for your health in many ways as to not focus on your nutrition or your diet or your nutrition or your training, diet and training. So take that

into consideration at all times. Your sleep is very important for your wellbeing and it's inexorably connected from all the other systems in your body. It can be very, very difficult to see the progress you want if you are sacrificing too much sleep. All right, this question comes from Denise, path to goals, post and pre-workout nutrition? So to put it simply, you probably want some combination of protein and carbs pre and post-workout because you want fuel from carbohydrate to allow for optimal levels of insulin throughout the training session to minimize protein breakdown. You want to have energy to fuel from. You probably have glycogen stores that will allow for this. So we'll talk about faster training in a minute. So that's a reason that you might not need to have anything

before you train. But if you are going to have something before you train, I like a little carbohydrate, usually a fructose dominant carbohydrate and a glucose dominant carbohydrate. So my body can use different transporters to get the carbohydrate in to the working tissue at a rate that I think is reasonable while I'm training. So it doesn't all hit me at once. Protein I like to have prior to training. Kevin Tipton is a researcher who did a ton of work looking at protein timing and post-workout protein is great, but it might even be the case that pre-workout protein could be better because the amino acids are available post-workout from a digestive event that took place before you work out. So what I would say is a little bit of

protein, a little bit of carbs from probably fruit, probably something like cereal, 90 minutes before you train. If you're eating 20 to 30 minutes before you train, you're going to get on the gastric emptying bus and not going to be able to get off. You're going to have that food just kind of sitting in you. If you train really, really early and you don't have an appetite and you're like myself, and sometimes you can go in and train fasted, remember you've got stored glycogen in the form of carbohydrate locked into tissue. So you've got what you need to get through the session. I might recommend hydrating quite heavily and relying on an electrolyte supplement so as to enhance sodium and potassium availability. And then post-workout, this is going to be true for both situations, fed or fasted.

You're probably going to want to have a meal that contains carbohydrates and protein as well to replenish glycogen stores. So it doesn't have to be huge. But, and then also to get another protein feeding. So that can be 90 minutes to two hours after your session. It doesn't have to be like 30 minutes after in the form of a shake. I would put it closer to the workout as close as I could without adding any intestinal distress if I had trained fasted. Because it does appear that that post workout meal and that post workout window is particularly beneficial for anybody engaging in any type of fasted training because you want to minimize excessive breakdown of muscle tissue whenever you can. Okay. This

last question comes from Brown bears at all, and it is in a cut to lean out and show gains fatigued when training lower intensity or push through. So I think you can actually do lower intensity, lower volume training blocks so that you can kind of have intense training that doesn't grind you out. Uh, one problem I see with a lot of people is wild increases in training volume coinciding with really reducing caloric intake. And a problem that you can run into there is just simply not having enough juice to get through a two, two and a half hour workout. So instead aim for a really solid hour to hour and a half long workout and your intensity can stay high. Your volume can stay moderate to slightly above moderate. Just don't let it get extreme. But remember, you're working with less fuel. So it's really, really important to give yourself

everything you possibly can to have a productive workout. So your sleep becomes more important, right? All these things really add up and they really do matter. But in this context in particular, I would say if you're feeling fatigued at like the one hour mark in your workout or going into your workouts, consider focusing on having more intentional challenging sets, less sets overall, and maybe less repetitions overall as well. All right, guys, that'll do it for this episode. I want to thank you all so much for tuning in and remind you, share this with somebody who you think it would help them on their fitness journey, whether they're a coach, whether they're a personal trainer, whether they're just getting into fitness or they're a fitness fanatic. I find that there's something for everything in each one

of these episodes. So I want to encourage you to do that and leave me a five-star rating and review on iTunes. Both of those help me out a ton. Thanks so much for tuning in and I'll catch you on the next one.