Dynamic Dialogue with Danny Matranga - 52 - The Bubble, 3 Routines To Change Your Life, Cardio Killing Gains (*NEW STUDY*)?

Episode Date: July 13, 2020

In this episode, Danny talks about the current news of the world with COVID and the happenings that it has impacted. We also talk about three routines that can help you in your everyday life! These routines are not just to prevent injury; they have the potential to better your wellbeing as a whole!Lastly, we discuss and review a study that looked at how much does resistance training impact aerobic adaptations and vice versa! AKA “does cardio kill your gains”? Thanks For Listening!---RESOURCES/COACHING:I am all about education and that is not limited to this podcast! Feel free to grab a FREE guide (Nutrition, Training, Macros, Etc!) HERE!Interested in Working With Coach Danny and His One-On-One Coaching Team? Click HERE! Want To Have YOUR Question Answered On an Upcoming Episode of DYNAMIC DIALOGUE? You Can Submit It HERE!Want to Support The Podcast AND Get in Better Shape? Grab a Program HERE!----SOCIAL LINKS:Follow Coach Danny on INSTAGRAMFollow Coach Danny on TwitterFollow Coach Danny on FacebookGet More In-Depth Articles Written By Yours’ Truly HERE!-----TIMESTAMPS:Catching up on COVID events! The NBA Bubble, 6000-year missing bison, and more! 1:3 Effective Ten-Minute Routines! 6:59Implement a phasic warm-up routine! 7:31A Ten Minute Walk! 13;05A Ten Minute Practice of Gratitude! 17:59Review of 2020 Study: “The Impact of Low Volume Concurrent Strength Training Distribution on Muscular Adaptation... 24:41Support the Show.

Happy Monday, you guys, and welcome back into another episode of the podcast. Now, today, I'm going to share three of my favorite routines, habits, whatever you want to call them. All of them take about 10 minutes, and they can really make a big difference on the quality of your health, performance, and longevity. But given that it is Monday, I figured we might go through a brief rundown and just go over some current events. So in the medical world, we are still totally living in the space that is COVID-19. It's a little bit crazy. It's appearing as though the case count is spiking because of the politicized nature of this. Some people say that's due to testing. Other people say it's clearly due to the spread of the virus. But

one way or another, we are at where we are at. If you listen to the episode from last, what was it, Thursday's release, I was actually in Las Vegas, which has, as of today, and as of time of recording, has actually begun to ask bars and places like that to close again. So, you know, all different. We're not really going forward with this thing. So for those of you who are fitness minded, I just wanted to kind of go over that and continue to highlight the importance of learning to work out at home. If you are back at the gym, it's quite possible that you may have to go back to gyms. And if you have the extra money, look, this is not a judgmental statement, but if you're sitting around and you're getting the extra $600 a week on unemployment, and perhaps you're making a little bit more than normal, and you've got your emergency fund prepped, you've put some money aside, I wouldn't write off getting a little bit more home equipment

and continuing to invest in this. I'm not saying that home workouts and training from home are going to become the future of fitness. And by no way, shape, or form do I prefer it to working out at a gym, but it may well be a reality that a lot of us have to face here in the coming months that our gyms may be asked to close again and whether or not they choose to is neither here nor there but having stuff at home will no doubt be of great benefit in the sports world the nba is still on track to reopen in july august um in this, the bubble, for those of you who don't know, is a contained space at Disney's World Wide World of Sports, rather, in Orlando, Florida. This is an extension of Disney World, not Disneyland here in Los Angeles, but Disney World in Florida. Now,

these players are going to be monitored incredibly closely, so closely, in fact, that the NBA has actually been offering their players the opportunity to wear an aura ring. Yes, that is correct. The aura ring, many of you probably heard of it. It's really big in fitness and health circles. But a lot of doctors are kind of just lukewarm on how they feel about the idea. And it's probably not going to give them enough data to effectively say whether or not a person has COVID, which I think for wearables in this instance is the main goal. But I did think that that was quite interesting. Additionally, some photos of the menu from the bubble leaked, and it looks like Spirit Airlines food mixed with hospital cafeteria food.

Not something that I would say is fitting particularly for athletes participating in one of the most demanding sports out there in a totally foreign environment in the middle of a pandemic. So hopefully the NBA can get a little bit more of a handle on what the heck exactly it is they are doing with the food situation in the bubble. Now, additionally, in other news, right, non-sports news, non-COVID news, unfortunately, the sports news also became the COVID news. I am a big fan of environmental science and just kind of nature in general and climate change and global warming have been something that have piqued my interest for quite some time. And so are some of the North American species. And it's no secret here in North America that we have bison. They are

kind of a just fixture in the Central American plains, places like Yellowstone. But they do have an ancient ancestor, right? Something very interesting. Or I shouldn't say an ancestor. It's actually, in fact, a relative, another form of bison. It's a wild bison, but it is a bison indicative to Kent, a particular region in England. And these bison have actually been returning to these forests for the first time in about 6,000 years, which is a pretty considerable amount of time when you think about how long England has been developed, much longer than a lot of North America. So these animals have been they have a tendency to, they grow a lot of fur, whether it's bison, buffalo, you name it. They have a very thick coat.

As far as these quadrupedal cow-like animals go, bisons take the cake with their thick, downy, almost matted fur. And in an effort to shed and kind of remove this fur in the summer bison will actually rub up against trees particularly trees that are dead they get some type of enjoyment out of knocking these trees over which interestingly enough creates an insect generally animals like insects love to live inside dead trees, which feeds birds and minimizes the risk of fires. All kinds of great stuff happens. You'll actually see less because there's less of a tree canopy. You have a greater what we would call penetration from the sun down to plants that

are on the floor level of whatever the ecosystem may be. So very cool, very interesting. Bison is actually something that I eat on a semi-regular basis. I do like bison. I actually get it at Costco. And I'm not sure if it's farmed or grass-fed bison. If I had to guess, I would say it might actually be farmed bison. But if ever there was a meat that you could pretend was grass-fed, it is, again, probably bison. Because again, when we think about them, we think about their roaming the plains of the central part of the North American continent. So guys, that's it for that. That's it for that. Let's talk a little bit about health and fitness. I think that's probably why all of you are here. And if not, hey, you learned something about bison and aura rings in the NBA's bubble menu. So here are three 10-minute routines

that I think everybody should look to implement. Now, I'm going to plead my case. I'm gonna let you know why it is that I think each one of these are highly effective. These are routines that I implement in my own life. They are routines I encourage my clients to implement in their lives. However, if you can't implement them all,

implementing just one will be huge. Some can be combined. But again, this is about five to 10 minutes each per routine, and it's really going to make a big difference in improving your quality of life. So number one has to actually do with your workout, and that is implementing a phasic warmup routine prior to training. So let's talk a little bit about what I mean when I say a phasic warm-up routine prior to training. So let's talk a little bit about what I mean when I say a phasic warm-up. So a warm-up in general is something that we use to prepare our muscles, prepare our soft tissues, and prepare our nervous systems for a hard workout. Warming up by running in place, running on a treadmill, hopping on the elliptical, doing a few naked bar sets does a fair enough job

of warming up the core body temperature and grooving the nervous system for some degree of what we're about to do. But it's certainly far from perfect. Combine that with the fact that most people just lay flat out on a foam roller, do a couple naked bar sets, and go for it, and there's a lot of opportunity left out there on the table. One of my favorite analogies to use with clients is that every athlete in the world at the highest level performs a arduous warm-up prior to their games and prior to all of their practices. It is a non-negotiable at the level of professional sports. So why is it that amateur lifters, amateur athletes feel as though they don't need to warm up? One of the most, I think one of the biggest misconceptions

in our space is that warming up is purely an effort in injury prevention. And this could not be any further from the truth. In fact, warming up might be the single biggest thing you can do to enhance your performance. And that's why it falls on this list of things that take less than 10 minutes that can really improve your health. A phasic warmup is one that follows multiple phases. And it's a concept that I've borrowed from my friend and former guest of the show, Dr. John Russin. And to put it simply, there should be multiple phases in a

warmup. And how many phases I think should be dependent on exactly who we're talking about, the goal of the training, and the performance requirements of the session. But for most people, a very simple two to three phase warmup will do the trick. A mild aerobic phase where we elevate the heart rate and get blood flowing to work in tissues, a, I hate to use the term corrective exercise, or priming phase where we just activate the tissues we are going to use specific to the workout, and then a final phase where we actually move in to our first movement. Now, if you were a pro athlete, we might extend that. We might do a mild aerobic warm-up work. We might then input some low CNS corrective exercise slash tissue prep work, whether that be massage, whether we use something like a massage gun, which might have very little utility, followed by a phase where we look to activate tissues that are going to be required, or maybe we move on to a more dynamic warmup, followed by moving into

something more sport specific, whether that's dribbling a basketball, whether that then becomes Olympic barbell work, whatever the sport may be, depending on the needs of the athlete, the number of phases that you can deploy in a phasic workout or sorry, warmup can be, you can add more in. However, it's important to note that you can do a two to five phase phasic warmup in under 10 minutes. You know, for example, if I run on the treadmill for three minutes quick enough just to elevate my heart rate and get the blood flowing, and then I roll out, let's say I'm going get the blood flowing. And then I roll out, let's say I'm going to be benching this day. I roll out some problematic tissue in my upper back, posterior aspect of the shoulder. I do a few sets of cable flies to prime my pecs,

and then I move into some naked bar bench press work. Or perhaps I even slide in some med ball throws to prime the nervous system and really get some excitatory work in there. All of that could easily be done in under 10 minutes if you do one to two sets. And it doesn't take a lot of time, you guys. Not only are you getting the opportunity to get your muscles to the right temperature to contract optimally, but you're also getting the chance to prep yourself to perform better at the movements. I'm not just talking about getting ready to squat and deadlift so I don't get hurt or you don't get hurt. I'm talking about getting ready to squat and deadlift so you can pull bigger numbers,

so you can have better results, right? All of this stuff is right there for you on the table. You just have to do a little bit of work on the front end. And I don't think that's asking a whole hell of a lot. Another interesting concept, and I'm borrowing this from a bodybuilder, long time, great bodybuilder, Kai Green. And one of the things that Kai Green used to do, and I used to watch a lot of bodybuilding videos earlier in my training career as a source of motivation, but Kai Green would get on the Stairmaster prior to every workout and practice visualization and practice what he was going to focus on

and what he wanted to accomplish in that day's training session. And I'm not saying you have to have some existential, metaphysical, out-of-body experience every time you go to the gym to work out. In fact, quite the opposite. I think it's very important to focus in, become aligned with what it is you want to accomplish, and if you can devote even a fraction of a few minutes to that while you're warming up,

it will only enhance your focus and the ability that you have to perform well in what it is you're trying to do. The second 10-minute routine, you guys, is also somewhat focused on your fitness, but it is a 10-minute walk. Now, hear me out. I recommend a 10-minute walk after your largest meal of the day. This is a concept that, again, I've borrowed from Mark Bell and Stan Efferding, two of the strongest human beings that I know of. And why I've always liked the idea of a 10-minute walk is multifactorial. There's a lot of reasons to want to implement something like this, but let's talk about it physiologically. Going for a walk increases caloric expenditure. It's been shown to reduce anxiety. It's been shown to

increase mental clarity. Those are all fantastic things in and of themselves. I think all of us live in this rat race of a life and being able to get outside in nature, go for a walk can be very calming. Walks have also been shown to enhance creativity. So we get the lowered anxiety impact, we get the increased caloric expenditure, we get that enhanced focus and that enhanced creativity, all from just going for a walk. Additionally, if you can, go for a walk in direct sunlight. If you eat early enough in the evening that you have a big dinner, go for a walk after dinner before the sun sets. If you have to go after, go after. If you eat a bigger meal in the morning, go for a walk in the morning when there's direct sun overhead. If you want to do this after each meal, by all means, more is better. This is

a situation in the fitness space where I would say more is better. But getting out into sunlight, upwards of about 20 minutes, gives you the opportunity to synthesize that all so important vitamin D. Vitamin D, of course, being a regulatory hormone in the body. It does a lot of stuff. It's a vitamin, but it's also a hormone. It does so many different things. It impacts your metabolic health.

It impacts your mental health. It's been shown to impact your bone health. All of this stuff is really, really interesting. Hey guys, just wanted to take a quick second to say thanks so much for listening to the podcast. And if you're finding value, it would mean the world to me if you would share it on your social media. Simply screenshot whatever platform you're listening to and share the episode to your Instagram story or share it to Facebook. But be sure to tag me so I can say thanks and we can chat it up about what you liked and how I can continue to improve. Thanks so much for supporting the podcast and enjoy the rest of the episode. Additionally, if you don't take supplemental vitamin D,

the only place we're really going to get it in our diets are foods that we don't generally eat all that often. And so I think it becomes even more important for us to get sun if we are busy and we don't necessarily have the most diversified diet. So just understand that those two things right there, the mental impact and the vitamin D exposure are huge. But let's talk also about the digestive benefits. So when we eat a big meal, it's often recommended that you eat bigger meals standing up. If you've ever watched the hot dog eating contest on the 4th of July, and if you have, I'm sorry, and if you haven't, I'm sorry, it's just that type of thing. It's just a strange thing that humans do. They do it standing up. And the reason they do it standing

up is to improve the rate at which food can go through the alimentary canal, which is effectively the tube from your mouth to your anus. So anyway, if you go for a walk, last time I checked, at least biomechanically, you are standing up and going for a walk after a big meal extends the alimentary canal. It makes peristalsis, or the non-voluntary contraction of those smooth muscle tissues lining the alimentary canal, it makes it easier for your body to get food from nose to tail, if you will. So, understanding that going for a walk not only has, like I said, those mental benefits, the sun exposure benefits, for a walk not only has, like I said, those mental benefits, the sun exposure benefits, but it's also going to actually impact the quality of digestion, makes it make a lot more sense after larger meals. Something you can do if you plan on eating out with a group of friends, park far away

from the restaurant and make a point to walk to and from. You get the caloric expenditure on the way there, but you also get the caloric expenditure and the digestion boosting benefits of the walk on the way back. And lastly, there is evidence to support the helpful regulation of blood sugar and insulin through walking. Any type of sugar that we eat is going to open the GLUT4 pathway in cells and help us dispose of that sugar via stuff like insulin. And keeping blood sugar low has been shown to be beneficial for long-term metabolic health. Now, interestingly enough, the only other way to open that GLUT4 pathway is through exercise. And walking presents that same opportunity. So walking after a meal helps us in conjunction with insulin dispose of circulating

blood sugar, more readily regulate our circadian rhythm post-digestion, and again, just help us live healthier long-term instead of kind of sitting in a pool of blood sugar. And if you have poor metabolic health, having spiked or high elevated blood sugar all the time isn't ideal. How that impacts fat loss is a lot less important than how it impacts your metabolic health. And lastly is, and this might seem woo-woo, but it's a 10-minute gratitude practice, right? The attitude you have throughout the day heavily impacts the way your day goes. When you change the way you look at things, the way you look at things changes. And think about that for a second. How we choose to look at the world has a massive impact on how the world looks through our eyes. I am a huge fan

of the teaching of the Tao. And again, this a, and again, this isn't a religious opportunity, but if you, and I'm not religious at all, but I do like the teachings of the Tao. And if you want a really digestible way to look at this and gain a little bit of your cheap pseudo spirituality points for the week, get the book,

Change Your Thoughts, Change Your Life, Living the Wisdom of the Tao by Wayne Dyer. Interestingly enough, Tao is spelled T-A-O, like the nightclub in Vegas, but that is called Tao, or the restaurant in Vegas, that is called Tao. But the T-A-O is actually pronounced Tao traditionally in Chinese. So get Wayne Dyer's Change Your Thoughts, Change Your Life, Living the Wisdom of the Dao. I think you guys will all quite like it. It's not very woo-woo. It's not very religious. It's actually an objective interpretation or a subjective interpretation of a centuries-old text on living your life at peace with the universe

and the space and people around you. And I think in order to do that and do that with any degree of regularity in the stressful world we're living in now, having a strong base of gratitude makes a big, big difference. And thinking every day, taking 10 minutes, maybe it's before you go to bed, that's when I do it. I like to often close my eyes and spend five to ten minutes thinking about what I am fortunate to have in my life. And those thoughts start with meta things, like I'm fortunate to have my health, and I'm fortunate to have money, and I'm fortunate to have clothes. And then they become micro. I'm fortunate to have a blanket on top of me right now. I'm fortunate to have my fish tank in the room. I'm fortunate enough to have so on and so forth. They start for meta and they get small.

I think about who I'm fortunate to have in my life. I think about first people who are immediately impacting my life, friends, family, girlfriend, all of these different things, right? And then I think a little bit more outside the box and I start thinking about people who've impacted my life that I haven't seen in years, whether it was negatively in a way that forced me to grow. I think about the gratitude I have for overcoming those negative people and their negative energy in my life. I think about my family who's no longer with me and how they taught me things and led by example in ways I'll never forget,

even though they're no longer here on this earth. And those are ways that really help ground you and create a sense of, okay, things are totally okay. I like to think about what I had the privilege of accomplishing in that day and what I'm going to have the privilege of accomplishing tomorrow. How lucky that I am just to be where I am, who I am, with what I have. Not focusing on what I don't have, but instead focusing on what I do have. And this is actually quite powerful in the morning as well. It might be even more powerful than when I do it in the evening as a way of winding down and kind of coming to a place of center. I think doing it in the morning, you know, when so many of us are ripped out of our bed by that snooze or by the alarm,

and then we snooze and then the alarm and then we snooze. I don't do this, but a lot of people do this, but that would be a good time to do it. Instead of hitting the snooze, take a little bit of time to run through. Again, like I said, who are you fortunate to have or have had in your life? What are you fortunate to have or have had in your life? Whether it was positive or negative, what have those things taught you? Who have they helped you become? Again, what do you have the privilege of doing today? What do you have the ability to accomplish today? Like what is life going to let you do today? The answer is effectively limitless for many of us. And that's a pretty cool thing. Ask yourself, upon whose shoulders am I standing?

Like who am I working for? Who do I want to become? You know, of the people who have helped me get here, am I honoring that? Am I honoring my parents, my loved ones, my families, you know, of the people who have helped me get here, am I honoring that? Am I honoring my parents, my loved ones, my families, my peers, the people whom I look up to by the actions I take every single day? What would those people expect me to do if they were watching in a positive way, not like you're constantly being watched and you need to prove anything to anybody, constantly being watched and you need to prove anything to anybody. But it's that mirror in window analogy I often say. If your mirror was just you looking back at you, we often cheat. But if it was a window with everybody looking in at you, we often act as though we're on our best behavior. And I do think it's important to live life in such a way that perhaps you're constantly imagining being watched by the people

who you'd least want to disappoint in a positive, constructive way. I think there's a lot of good stuff going on if you do that. So guys, three things, 10 minutes each. Do a warmup before you train for fuck's sake. I know I don't cuss but for i i do cuss who the hell am i kidding i cuss all the time but i tend not to cuss on the podcast but for fuck's sake warm up it is so egregious that you've got bill in accounting who thinks he can just throw three plates on the bench and blow out his rotator cuff when the best power lifters in the world warm up with a naked bar it's fucking absurd warm up take your training seriously, give your mind right. The five to ten minutes it takes to do that are better than the five to ten minutes you spend fucking around

on your phone in between sets. Trust me. Spend ten minutes going for a walk after big meals, and if you're trying to lose weight, or you need to clear your head, or you're dealing with anxiety, or you want to get more sun, or you want to get more sun or you want to get more movement in or you want more creativity, do it after every meal. It's not that difficult to work in a walk here and there. And it makes a huge difference. And then lastly, implement a gratitude practice. All of these things can be five to 10 minute routines on their own, right? You can do them multiple times a day, but they have really impacted me positively from a behavioral and habit-based standpoint. And if you've been following me for any amount of time, you know I

like all of that stuff. Lastly, I want to close with a review of a recent study from actually, I believe this was a Danish study, or at least it was done on the Danish military. And it is titled the impact of low volume concurrent strength training distribution on muscular adaptation. And for those of you who aren't familiar, concurrent training is training that seeks to gain two adaptations at the same time, usually aerobic and usually anaerobic, right? So this study effectively took a look at what we would call the interference effect, which is how much does doing resistance training impact aerobic adaptations and how much does doing aerobic adaptations impact anaerobic resistance training performance? So there were three different protocols in the study. The study was nine

weeks long, which I quite like. That's long enough to see if results are going to happen, which is really, really important. A lot of times studies are done on untrained individuals, which the military I would say is not, or for just plain too short. So nine weeks was interesting. And as somebody who gets questions all the time about how much cardio can I do without losing size, and I am myself a proponent of aerobic training, this was something that was really important. So group one had a 15 minute resistance training session and a running session. They were two hours apart. Then you had the second group that did a 30 minute run,

and they followed that up immediately with a 30 minute lift. And then you had the second group that did a 30 minute run and they followed that up immediately with a 30 minute lift. And then you had the final group, which did two 60 minute or two hour long sessions a week, which were combination sessions, kind of like a run lift combo hybrid, almost, I don't want to call it a CrossFit thing, but to me, that's neither here nor there. The study did have 290 participants, but only 87 had their strength assessed at the end of the study and their muscle growth assessed at the end of the study, which is important to note because sometimes there's fall off in studies and sometimes you just plain don't test everybody. But a lot of people will look at that and go, oh, look, they only tested 87 people.

So what about the other, you know, 203? Well, you know, people fall out and I'm going to guess that it's quite difficult to assess 290 people who are in the Danish military. People are deployed, they're in all different situations at different times. So I think this study was well done. So cut to the chase. What the hell did it find? What did the study find? What did it show? How much cardio is going to kill my gains? Well, interestingly enough, if you actually looked at the statistical significance between outcomes for the groups, all of them were relatively similar. And there were some gains in hypertrophy and some gains in strength. And like I said, I wouldn't go so far

as to say all these individuals were trained individuals in the sense that they were regularly resistance training like many of you were. But again, this is the Danish military. So these men and women were probably in quite good shape and somewhat responsive to the effects of resistance training anaerobic adaptation. And they were able to get both of them done at the same time. And again, the title of that study is Impact of Low Volume Concurrent Strength Training Distribution on Muscular Adaptations by Killen et al. from 2020. So, very interesting stuff, guys. You know, the interference effect is real. How real, we don't know. It might be more real with trained individuals like myself or even yourself. But if you just want to be fit, by all means, do some fucking cardio. It's not going to

kill your gains. It'll probably only end up enhancing your recovery and helping you live a longer, fitter, more fit life. You know, and I say this all the time to people who are like, oh, resistance training is just as effective as cardio for cardiovascular adaptation. That's bullshit. And also, when you think about it, there's going to be a time in your life where weight training and your recovery from weight training might not be the same it is when you're perhaps younger or less stressed. And having a quality relationship with aerobic activity, like walking, going for a brisk jog, going for a run, which in defense of resistance training, all of those things can become quite difficult with age as well. You know, having more tools in your arsenal and having a healthy relationship with a particular

modality of exercise is only going to help. So try to sprinkle some cardio in. You don't have to do a shit ton if you hate it. But I think writing it off altogether is, in my opinion, very reckless with regards to your long-term health, performance, and recovery. So guys, there you have it. That was today's episode. Thank you so, so much for tuning in. I really appreciate all of you. I am recording this on my new Focusrite audio interface on my Audio-Technica headphones microphone combo, so I am interested in hearing the audio quality discrepancy between this and my Yeti X. If it performs well, I might upgrade to the Shure microphone. It's a little bit more expensive, but I do enjoy making these podcasts. And I would totally appreciate it if you guys would do me the favor of leaving me a five-star rating and review on iTunes. If you enjoyed this episode, please

share it to your Instagram story and tag me, or just send me a DM and let me know what you liked, didn't like, and hopefully, if somebody's listening this far, let me know what you liked, didn't like. And hopefully if somebody's listening this far, let me know what you thought of the audio quality of today's episode. Thank you guys so much for tuning in and have an awesome Monday. Implement some of this stuff. You'll be better for it. Have a good one.