Dynamic Dialogue with Danny Matranga - 345: 15 Fitness Habits to DROP in 2023

Episode Date: December 14, 2023

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Welcome, everybody, to another episode of the Dynamic Dialogue podcast. In this episode, episode 345, we will be discussing 15 habits that I believe are holding many of you back from achieving your peak fitness results. These are 15 habits and behaviors that I have noticed over the nearly 12 years I've been coaching hold more people back than pretty much anything else. These are things that even seasoned veterans can make the mistake of falling into. These are things that most novices certainly make the mistake of falling into. And these mistakes and habits span everything from aerobic training, plane-specific training, frequency of your training, tracking and logging

of training to nutrition, as well as many other unique things that I believe you will be able to pick through and pull from to fine tune your training as we wrap up the year 2023 and head into 2024. There's certainly many things on this list that I myself have been guilty of doing in the past. And I believe if you are open to listening to this or listen to this with an open mind, you'll probably be able to clean a good amount of your training, let's call it mishaps out, kind of dust the cobwebs away and really fine tune things heading into a new year so that hopefully 2024 can be your most efficient training year ever, whether you are new, intermediate, or quite advanced. Enjoy. This podcast wouldn't be possible if it wasn't thanks to support from

our awesome partners, one of whom is Vivo Barefoot. Vivo makes the best barefoot training shoe on the market. For years, I stayed away from barefoot training shoes despite knowing the benefit of low cushion, wide toe box shoes for the health of our feet, the intrinsic musculature that helps support everything that we do. I stayed away from these shoes because I thought they were ugly, but that was until of course, Vivo started producing some absolutely gorgeous barefoot training shoes. These are low cushion, lightweight, breathable trainers that have a ton of bend, a ton of flex, low cushioning to provide for

optimal stimulation of the proprioceptors at the bottom of your foot. Fun fact, 70% of the proprioceptive cells in your body, the cells that tell your body where it is in space to help you be coordinated, to help you create movement, balance, stability, all of these things, they're located on the bottom of your foot fighting to make contact with some kind of surface so they can get the tactile feedback they need to help you optimize and coordinate movement. That's why when you're barefoot, you probably feel more stable and more connected to the ground. And I have never found a shoe that feels better to train in, not just train my clients and stand around in for eight hours a day, but literally train in. Tons of fantastic mobility out of my

toe box, the ability to spread my toes, all in one beautiful climate-friendly package. I'm a huge fan of the Primus knit lights. I have them in obsidian. I have them in bright white. And I absolutely love this shoe. I have been raving about it for three or four weeks straight. love this shoe. I have been raving about it for three or four weeks straight. I've never had a better training shoe in my life. You simply can't beat these. They feel great. They look great. My fiance even said, wow, those shoes, and I quote, make it look like you know what you are doing, which that's all I need to hear. Not sure exactly what that means, but I'm guessing it means good things. All the trainers and coaches at my studio said they make my calves look great. And I think this is because when you're wearing a barefoot shoe, you're using more of the intrinsic

muscle of your foot and ankle complex that is so imperative for movement. Trust me when I say you've never had a better pair of training shoes than you will when you try Vivo Barefoot. You can't beat these. And Vivo is offering listeners of this podcast a special 10% off order by using the code DANNY10 on VivoBarefoot.com. You can just scroll down to the show notes and grab a pair. But these shoes are fantastic. They're beautiful. They train incredibly well. They're beautiful. They train incredibly

well. They're durable. And I promise they'll be the best pair of shoes you've ever had in the gym. Again, that's vivo barefoot.com and check out using the promo code Danny 10 to save 10% on the best pair of shoes you've ever owned. Okay, folks. So getting into this list, Okay, folks. So getting into this list, unpacking some of the things that I have found hold people back. These are from conversations I've had with people at the gym, from clients who are coming to me for the first time, when I consult with potential clients or consult with anybody in the fitness space who's booking me in a consultative role. And this is number one on the list just because I find it is so pervasive. And it just, the reason that it's pervasive to me makes a lot of sense. And that is just simply trying to fit in too many training sessions

each and every week. Now there's absolutely nothing wrong with training at a high frequency. There are people who can train six to seven days a week. However, I have found that the majority of people who are training six to seven days a week are doing this because they are extremely invested in getting results. So this creates a little bit of a paradox. The paradox is simple. You train multiple days a week because in your mind, more training is better. And this is sensible. For most people, if you want to improve an outcome, For most people, if you want to improve an outcome, having a greater input will drive a greater outcome. I will say though, for many people, more training sessions does not equal better training results. This is for one specific reason.

What's known as the allostatic load. The allostatic load is the total amount of stress you incur throughout the day and throughout the week. This is not just your training stress. This is work stress. This is family stress. This is any stress that you incur, be it physical, mental, or emotional. And each session that you are in the gym is an allostatic input. I have found that for most people, lowering the number of inputs, meaning training a little bit less, makes a huge, huge difference. Not less in terms of intensity, not even less in terms of volume, but less in terms of sessions. Dialing it back from six to seven weekly sessions to let's say three to five oftentimes results in the actual training itself being much better, more focused, and higher

in quality. It also shuts the door on the likelihood of excessive accumulation of fatigue and quite frankly, junk sessions that just never really reach the intensity required to drive serious progress. So if you are one of those people who is super gung-ho about results and you catch yourself training six to seven days a week, but not making progress with strength, size, or any of the other goals you have, it's very likely that your training is simply not of a high enough quality because you're spreading it too thin and you're incurring too much stress. The allostatic load is too high. So my recommendation for you actually would be to train less and make sure that the training that you are doing is of a particularly high quality.

If you do that, I'm of the impression that you will have better results for a net lower total time in the gym. And for the average person, you know, 45 minutes, four times a week is probably more than sufficient. If you want to bump that up to five times a week for an hour, by all means, sessions that take an hour and a half are fine as well. I wouldn't let them bleed into like the two hour range. All of the programming we have, whether it's elite physique, home heroes, the training we do for clients one-on-one, the new training program that's launching at the beginning of the year, Fit Forever, which is a kind of strength hypertrophy hybrid program that incorporates

elements of aerobic fitness, multi-planar fitness, core training, mobility. All of those sessions are built to be less than an hour, even if you're taking a one to three minute rest in between each set. And all of those programs are mostly four to five days a week. And I think that is the sweet spot for most people. And I would imagine that many of you who want these results the most are suffering from this issue, the issue of training too much, more than anything else. Okay, a second issue that I find to be very, very prevalent is that you only track the data that you most enjoy or find most convenient to track.

that you most enjoy or find most convenient to track. And I think a lot of people, let me say this, I think a lot of people suffer from paralysis by analysis when it comes to training data. I really wonder how helpful whoop data is, how helpful aura ring data is for people who are just looking to live a little healthier and get a little bit more results out of their training. I cannot tell you how many people I know who allow whoop data or aura data to influence their training or their psychology around training so much that their actual total training volume goes down, their training frequency goes down. They're so buried in the minutia that they forget that there's, you know, hey, there's actually a need to train. Like, I know your HRV might not be perfect, but do you think that people at the highest level of sport

or people who want to, you know, really change are going to not train at all just because the little recovery score isn't high enough. I mean, the people who create these technologies want you to use them and engage with them the same way social media companies do. So the more you use the app, the more data it gives you. In theory, I would hope that that would equate to better results, better training. I have found for so many people, it does the opposite. And I know that there are ways to use these metrics and use these technologies to drive outcomes. But more often than not, I find the people who really get hung up on these data points, this technology, they

actually start to regress. So that's always been a reason why I don't really, you know, recommend these technologies too much is I find that when people get like an aura ring or they get a whoop, they are spending so much time in some of this higher level data, whether it's HRV, total sleep, recovery score, et cetera. And they're not paying attention to like, am I actually progressing in the weight room? What are my lift numbers? Am I eating enough fiber? Am I eating enough protein? Like I know so many people who could tell you every little tiny detail about the data they're getting from their wearable, but they can't even tell you how many grams of protein they ate or how much water they drink. And to me, that is missing the forest for the trees. And when it comes to data, I think you have a good amount

of data available to you without any of these technologies. It can be things like, how do I feel when I wake up in the morning? Forgive me for being a little crass. If I'm a man, do I have a morning erection? If I'm a female, do I feel that I'm waking up rested? These are signs of deep recuperative sleep. You don't need a wearable to tell you that. Am I eating multiple servings of protein across the day? Perhaps you even track your protein intake using an app. Am I getting enough water? Am I getting enough total calories? Is my training progressive? Do I even track my training? Do I even log my training? The amount of people who do not do these things, yet they are relatively beholden to the data they

get from a wearable is shocking to me. So if your wearable does little more than create stress, and this is a real thing, like I'm not just saying this. There are a lot of people for whom a wearable device, a whoop, an aura, et cetera, you name it actually provides a greater stress than it. Like the, the net stress caused by the wearable probably has a greater negative impact on health and wellbeing than the wearables data, the actionable data from the wearable. Like, oh my gosh, I got terrible sleep. My recovery score is crap. My HRV is crap. And then these people go out extremely stressed. You know, we see something similar with like seed oils or artificial sweeteners or small additives in the product. People step over dollars to pick up dimes. They miss the big picture. They're so worried about the minutiae of the recovery score,

the HRV, that they don't even train or they are limiting what they're doing in the gym. And these are things that we want to avoid. So I would actually recommend going into the year, And these are things that we want to avoid. So I would actually recommend going into the year, simplifying the data points you look at, look at resting heart rate. Sure. Look at daily weight, look at protein intake, fiber intake, calorie intake. How are your gym sessions going? Are you actually making progress? What's your total sleep time and go from there. Another habit, number three, that holds a lot of people back, and this ties in nicely to number one, is doing too many exercises in a given session. You do not need to do eight exercises on a leg day. And I would argue that if you can do eight exercises on your leg day,

and I'm discussing this from the viewpoint that like it's eight leg specific exercises, not like two warmup exercises, four leg exercises, and two core exercises. I'm talking about a leg day where you go in and you do something like RDLs, squats, hip thrusts, Bulgarians, leg extensions, leg curls, you know, step ups. I see this a lot, especially with women. Uh, if you can do eight exercises, many of them compounds, the likelihood of each of those exercises being at a high enough intensity to actually generate change is pretty freaking low. I think you're better off picking three to five and front loading the intensity so that those first two or three are the big bang for your buck exercises, the compound and really emptying the clip

and then letting two or three on the back end kind of fill in the gaps. Then you are trying to do every single glute exercise you know of every time you train your glutes. A lot of novices fall into this trap. They include as many exercises as they can for a given muscle group, allocate a ton of volume across the session, you know, eight exercises, three sets each. And by the time they get through the second exercises or second or third exercises in the session, you know, the, you know, the 12 to 15 sets to follow across what's left are all terrible with poor execution. And they're just checking boxes. I would say that, you know, the 12 to 15 sets to follow across what's left are all terrible with poor execution and they're just checking boxes. I would say that, you know, three to five exercises,

you know, you can do even less if they're compounds, but you know, you could do as many as six if you're including more isolation movements is more than sufficient for a given movement type or muscle group. I think if you are noticing in your training, like you have six, seven, eight exercises per session for the same movement type or muscle group, you might be doing yourself a little bit of a disservice, taking too much time in the gym and not accumulating those valuable reps that really build muscle and really build the outcome that you're after. You might just be surviving your training. Number four, this is something that I see to be fairly common, and that is not including any exercises or neglecting exercises for the core, grip, gluteus medius, rotator cuff, and calf. The reason that I think people skip these things

is because quite frankly, they're just kind of boring and not so fun. Um, you know, they're just things that like, you know, like nobody's going to rush to do external rotation or standing half raises or, you know, hip abductions or planks when you have awesome, fun, cool, heavy exercises like deadlifts, squats, you name it. And the same thing is true for non-lifters. Like if you're into baseball, it's more fun to take batting practice than it is to do arm care. If you're into running, it's more fun to just batting practice than it is to do arm care. If you're into running, it's more fun to just go run than it is to do warmup or prep work. And this stuff catches up to you. Um, and the muscle groups that I find people enjoy training the least, like the core, the muscles of the forearm and wrist, the muscles of the gluteus medius and

minimus, the muscles of the rotator cuff and the lower leg calf specifically, they get neglected, thrown at the end, or altogether completely forgotten. And I would recommend if you are catching yourself not doing any movements for any of those movement types or muscle groups, that you make sure that you include those in your training. 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, somebody who is licensed to provide a macro nutrition plan, somebody who is actually good at communicating with clients because they've done it for years, whether that be via phone call, email, text, right? This one-on-one coaching program is really designed to give you all the support you need. With custom training designed for you, whether you're training from home, the gym, around your

limitations and your goals, nothing cookie cutter here, as well as easy to follow macronutrition programs that are non-restrictive. You'll get customized support directly from your coach's email, or they'll text you, or they'll WhatsApp you. We'll 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. The fifth thing I see a lot of people doing is neglecting speed, explosive, and plyometric work. This means they never do any lifts for power or explosiveness. They don't move lightweights fast, or they don't try to move relatively substantive loads with

power, and they never train plyometrics. So I'll give you an example using a jump, okay? So using a jump, we could train explosiveness with a box jump. We could train plyometric strength with a jump rope, quick successive ground contacts. We could train plyometric strength with pogos, quick side to side ground contacts. And we could train maximum power by taking a weight you know you can squat for, say, eight reps and doing four reps with it very fast. I find that most people do not include any of these movement types or properties in their training at all, and a little bit goes a very, very long way. So I would strongly recommend including these things on occasion. You'll see these feature a

lot in the upcoming app program I'm dropping, Forever Fit. There will be multiple days a week where you'll see small, but I think important inclusions of these types of exercises, even just two to four sets a week, can make a big, big difference. Another habit that I find holds a lot of people back is neglecting aerobic training. I understand that for so many people, doing cardio is kind of shitty. They don't like it. It's not as fun as lifting weights. And quite frankly, I think if you could only do like three hours of total exercise, I would do more weights than I would cardio. But a little cardio goes a long way and the right amount of cardio can enhance your resistance training and it will

prevent the development of a lot of issues down the road. And a great many people in this country still die of cardiovascular disease. And yes, many people get pretty substantial aerobic benefits from just anaerobic resistance training exercise, but a little cardio goes a long way. And there's a million ways to do cardio. You can do things like steps. You can do things like walking, jogging, or hiking. And if you don't like ambulatory cardio, like walking, jogging, hiking, running, you can do cycling, rowing, swimming, all of this. And what I would recommend is that you do most of the cardio you do at a low to moderate intensity and save a little time. And by a little time, I mean a little time, even like 15 minutes total

each week for some high output stuff. This might mean, you know, 20 seconds worth of sprinting on an assault bike three times a week for three sets of 20 seconds. So like three total minutes of 20 seconds sprinting a week will make a huge difference in the cultivation of your aerobic peak. And then you can let the rest of your aerobic training be in that zone two to three range. the rest of your aerobic training be in that zone two to three range. And if you just do that, it's probably not enough to have, you know, optimized aerobic wellbeing, but compared to doing nothing. And especially if you hate cardio and are, like I said, doing nothing, that'll make a huge, huge difference. Uh, another one, very common. Most people do all of their exercise in the sagittal plane, front to back. Things like running, most weightlifting occurs in the sagittal plane.

But things like the transverse plane and frontal plane, which are rotational planes and side to side movement, are extremely valuable for cultivating long-term fitness, resilience, and maintaining athleticism. I want you to think about things like tennis, pickleball, lacrosse, baseball, snowboarding that incorporate elements of moving the hips and moving the trunk in a rotational fashion. These movement types develop some pretty awesome movement quality that carries over quite nicely to quote unquote real life. If you want real life fitness and you want to feel coordinated, you are probably going to be moving in multiple planes of motion. And if you only train front to back in the sagittal plane, you're going to be missing

out on some things. So you can include rotational work in the gym or even rotational sports a few times a week, like tennis, pickleball, or any of the field sports, including things like basketball and pick up a ton of that frontal and sagittal plane movement. Even if it's not super, you know, categorical training, it's more free play. It'll make a huge difference. Uh, number eight is never training to failure or quite frankly, even close to failure. Um, many people just struggle to make gains in strength and muscle, not because of a lack of volume or a lack of total time in the gym. It's more of a lack of proximity to meaningful output. So their training is good. It's not great.

Their form is good. Maybe it's even above average, but the actual reps never get close to failure and proximity to failure is huge for getting a lot out of your training. So be sure if you're allocating that time in the gym, that some of that training is done fairly close to failure. that time in the gym, that some of that training is done fairly close to failure. The ninth habit I see holding a lot of people back is just arbitrarily doing like eight to 12 reps on everything. I think eight to 12 repetitions is fantastic for developing a little bit of strength and a good amount of muscle. But I think it's smart to sometimes train with a three to five rep range or a six to 10 rep range or a 15 to 20 rep range. I think changing up your rep ranges keeps things pretty interesting.

It keeps things fresh. It can help avoid excessive wear and tear on the joints, can help you better pair exercise exercises with rep ranges that are intelligent. So don't be afraid to mix up your rep ranges and play around with things. I just would avoid doing like 15 plus reps of certain compound lifts. Okay. Uh, number 10, I see this a lot. I'm guilty of this and it's not taking advantage of that post-workout meal. Uh, so frequently with the evidence-based fitness community, we kind of like turn our backs on things that have been proven to be unnecessary. So like,

for example, if you eat enough protein throughout the day, the importance of a post-workout meal is substantially lower than it would be if you don't. But it doesn't mean that there isn't a benefit to having a post-workout meal. And specifically, a lot of that data is post-workout protein. Like if you get enough protein across the day, the ability for a post-workout protein shake to really make a meaningful difference is lower than if you are like, say, protein deficient. So what I would try to remind you all of in doing this or in training is, you know, you have these small windows that can marginally, even if it's five to 10% improve your outputs, the pre-workout, the peri-workout and the post-workout window and the right supplements

and fuel 90 minutes before all the way into 90 minutes after can make maybe a one to 10% difference on the high end. And to me, that's worth it. So be sure that after a hard training session, if you can get some protein and some easy to digest carbohydrates that are of course, in accordance with your total calorie goals, you do that because it can make a really freaking big difference. Tip number 11 is neglecting pre intra intra, and post-workout supplementation opportunities. Again, when it comes to pre-workout training, many people opt for caffeine, vasodilators, pre-workout supplements. That can be great. For endurance athletes or for longer sessions,

the inclusion of something like an electrolyte can be really valuable pre or intra-workout. an electrolyte can be really valuable pre or intra workout. And after your training, you have this great window where your body is particularly, uh, let's say sensitive to insulin, uh, or rather insulin is going to be a very valuable hormone to elevate, to reduce excessive breakdown of protein and help with nutrient absorption. So post-workout you can include some carbohydrate as well as some protein, and it's a great opportunity to include your creatine. I mean, the most important thing with creatine is you take it every day, but I think having it after your training might make sense because when you are finished training, if you eat something with carbohydrate, you're going

to release insulin, which is very valuable after you train because it prevents excessive protein breakdown or muscle breakdown from occurring. Additionally, when you eat something sugary and you elevate insulin, a protein called GLUT4, which acts like a little tunnel, goes to the surface of your muscle cell to let that blood sugar in, the sugar that you likely just ate that raised your insulin in the first place. That protein channel, that protein tunnel, allows more than sugar into the muscle cell. It can also allow amino acids and creatine in, which is why having post-workout carbohydrate can improve your absorption of things like creatine and even certain amino acids and make a small but important difference in your ability to recover. So I think a lot of

people get confused with what to have post-workout. Should I have protein? Should I have carbs? I think you'd probably be best having both and maybe even creatine, but it's pretty valuable to have those post-workout carbs. And a lot of people don't understand why. So that's a big reason you can take advantage of the shuttling effect of some of these proteins that exist in ourselves. Another thing, this is issue number 12, doing too much bilateral work. This would be like only doing squats, never split squats, only doing deadlifts, never single leg deadlifts, only doing barbell presses, never dumbbell presses. I think including more bilateral work where each side can work on its own or unilateral work where

each side can work on its own, I should say, bilaterals where both sides work together, my bad, big difference maker. A 13th issue I see is neglecting the utilization of machines or cables where it makes sense. I love free weight training, but a lot of people are like, they're just quite frankly, there's a lot of people who are too married to free weight training. They think free weight training is like the end all be all. But I'll give you an example. The dumbbell fly is like a perpetually permanently always shittier option than the cable fly. Like always, this is just always the case. Like 90% of cable tricep exercises work better than free weight tricep exercises. You quite literally cannot

train your calves or I should say quads and their shortened position without a leg extension, unless you're doing some like really inefficient joint challenging leg exercises. So like just only ever doing free weights and like bashing machines and cables, it, it truthfully, objectively, and factually, I think makes your training shittier, harder, and less efficient. Should most of your training be done with free weights? Yes. Should you only use free weights if you have access to a whole gym? I really don't think so. At least not if you care about your joints and optimizing your training. And that's not even trying to sound like an optimal bro. Like that's not optimal. I'll be the first person to tell you doing most of your training

from free weights or with free weights is probably best for strength, hypertrophy, inter and intramuscular coordination, but use those machines. They are such good tools and don't bash them just because there's some weird appeal to the efficacy of free weights. We know they're good, but in many contexts, cables and machines are better. The 14th issue I see a lot of people making or problem, or I should say bad habit holding you back is just never taken that deload. You've been promising yourself for a long time. Many of you know you need one, but you never take it. You need to take time away from training. It doesn't have to be a week. It can be three days. It can be five days, but take time to give your joints and nervous system a break. And lastly, and this happens a

lot, and I don't think it's a huge deal if you only care about gains and you actually train hard, but if you are not following a program, you don't have structure, you don't have accountability, you don't have a protocol when you get to the gym, man, are you leaving a lot of gains on the table? And there are so many good options available out there right now for programming, for coaching, are so many good options available out there right now for programming, for coaching, that not having structure and like allocating multiple hours a week to something with no plan is crazy to me. Cause like you're going four days, five days, one to two hour sessions. Holy shit. Going in there without a plan. Like you're just going to have 10 hours that you spend in the gym every week with no set plan. That's a lot of time to spend on something without a set

plan. I just don't think it's worth it. Okay, folks, I hope that that was helpful. That is 15 habits that I think hold a lot of people back from reaching their peak when it comes to fitness training. Again, those are training too much, too many days specifically, tracking weird data and not actually effective data, doing too many exercises in a session, not training your core grip, external rotators of the hip and shoulder or calves, neglecting speed, explosive and plyometric properties, skipping aerobic training, only training in the sagittal plane, never training close to failure, always picking the same rep

range, not having post-workout or pre-workout training meals, neglecting supplementation around your training, not doing enough unilateral work, prioritizing free weights and not taking advantage of the benefits of cables and machines, forgetting the importance of deloading and not following a program. If you found this episode helpful, I would strongly encourage you to subscribe, to share it to your Instagram story and tag me. Let me know what tip you'll be implementing to make 2024 your best training year ever. Thanks so much for tuning in and I'll catch you on the next one.