Bang for Your Buck - Episode 2770

0:00Tyler Reddick here from 2311 Racing. Victory Lane? Yeah, it's even better with Chamba by my side. Race to chumpacaceno.com. Let's Chamba. No purchase necessary, VTW Group. Void work prohibited by law, CTNCs, 21 Plus. Sponsored by Chamba Casino. I get asked all the time, what's more important? Aerobics are weightlifting. And if you want me to tell the truth, I'm going to have to lie. Because I don't know. Guess what? No one knows why because both are important. But here's the thing. You must lift weights. The more muscle you keep down the road, the better off you will be as you age. And you can do that now by going to VinnyTotteries.com slash workout. Sign up for one of the three workouts I have. There are videos. I have PDFs. I have everything. You don't have to know anything about going to the gym. Or you have to do a sign up. Everything is self-explanatory.

1:01Hey, guys, I was a Hollywood trainer for almost 40 years. Get that knowledge. Right now, VinnyTotteries.com slash workout. Thanks for listening to VinnyTorterich on NSNG lifestyle audio. Welcome to the Fitness Confidential Podcast. With VinnyTorterich, founder of NSNG, brought to you by PureVitaminClub.com, the world's purest vitamins. I am VinnyTorterich, folks. You're good intentions have been stolen. But don't worry. I'm here to help you get them back. You may be soft and succulent at the beginning of this process. But hang in there. Before long, you will be lean and mean guaranteed.

2:22Yeah, well, the 80s were something else. Relax, don't do it. Especially when you want to come. Yeah, it was a different time. But that song, I started thinking about that song. It's from a group called Frankie Goes to Hollywood. Still don't know that means. I can guess at any rate. That song is on my mind because everything reminds me of a song. And today, on the Wednesday show, we're going to be talking about something that is the most confusing part of getting in shape and fitness. It's the part that people don't want to understand. And boy, this is coming right at the right time because I was just talking to a woman who is an ultra-athlete just last week during my consults, who there's a certain race she wants to win. And it's a big race. It's one of the biggest ultra races out there.

3:25And every year that she doesn't win that race outright, she works even harder. And it gets harder for her to even keep up. The first thing I said to her is it's not your work schedule. It's your down schedule. You're not taking enough time off. And she got quiet and it was like, and you know, when you're on a phone call, you're like, you get a 20 or 30 second quiet spell. I always go, hey, are you still there? And she goes, yeah, yeah, I'm here. I said, what's wrong? She goes, okay, I just paid you this money for this phone call. And that's exactly what my coach is, not her coach. Her several coaches that she's hired over the years, they all told her exactly the same thing.

4:26She hired two or three ultra coaches. I can't remember how many. And they were telling her too much work. You got to slow it down a bit. And then she gets me on the phone, a former ultra-athlete who did quite well in ultra-cycling, telling her the same thing. And I got to tell you, folks, it's not just ultra-athletes. It's people who want to put on muscle, get stronger in a gym, hit some kind of PR. They want to do it as a, they start working harder. And I have some clues and some reasons why? And we'll get into that during this show. But I can't do that without this guy. Yeah, he comes every Wednesday. I'm talking about the beautiful Mr. Chris Schaffer. Yeah. Yeah. How's it going, Chris? It's going pretty well, man.

5:27So Vinnie, are you talking about she should be sleeping more? We should all be sleeping more. No. Well, yes. Well, yes. And her probably also. In her particular case, she understands the beauty of sleep. She understands that in order to be able to do these long, or do us workouts. And by the way, I know what you're thinking, folks, well, I don't do ultra-running. I don't run 100 plus miles a week. I don't know. When it comes to health and fitness and getting stronger, sleep is just non-negotiable. Bottom line, it is non-negotiable, period. And we could get into the sleep portion of it in a minute. But it's the overtraining is where I want to start, right? Look, I used to fall into that category when I was younger.

6:30It only took me a few times to literally, I remember sophomore in high school, you know, the basketball coach said, I don't want you lifting weights during basketball season because there was some weird thing about it's going to screw up your shot. And it was like, well, let's start with the fact coach that I don't have a shot. As a matter of fact, the only reason I'm on this team is because I'm good at defense. And I'm good at passing the ball. I'm good at, I'm a good teammate, right? You could be in a sport with other teammates where you don't have to be good at everything. I just watched Miracle on Ice. I watched, you know, these guys, these college athletes that beat the Russians in 1980 to go on to win the gold medal after they beat Norway in the finals. None of those guys, I think maybe one of those guys went on to professional hockey, maybe not. Maybe Chris can look at that while we're talking. But most of those guys, they were all collegiate athletes.

7:32They went out and beat professionals. Basically, that's where Russia had out there, the best hockey players in the world. And these guys went out there and beat him. Now, you can't ask the goalie to do what the forward does, right? You can't ask the guy, the defensive guys to try to score all the time. Everybody has to be good at something. It would be nice if you could get five shooters in high school on the floor and basketball at the same time. But that's kind of hard to do. But if you find a Vinny type, I just, I just talked about myself and the third person. But you find a Vinny type and you go, okay, the guy can't hit the broad side of a ball of a born with a ball in his hand, but he doesn't have to, right? Right? By the way, layups, I was your king, right? Perfect form layups and that whole thing, right?

8:33And I can, I was fast and quick and I can get around someone and make a good layup. So I could make some points, but you didn't want me in the corner with the ball. You didn't want me in the parking lot. We didn't have the three-point lineback then. So that didn't matter. You didn't want me shooting. Unless it was a layup. And by the way, I was able to dunk when I was in high school. That was illegal to do in high school when I was in high school. And that sounds crazy now, but dunking was, you couldn't do it. That was a technical file. And if you dunked twice, you were out of the game. So you did not want to get a foul on the dunk. I did dunk a couple of times in games when we were ahead at the end and there was a breakaway and I got the ball and the crowd were go nuts and I would just take the tee. And the coach was still, you know, take me off the court and put me on a bench, but he was secretly, you know, pretty cool with it, right?

9:38But he had to, in front of the nuns and everyone else, he had to do what he had to do. All right, okay, that's fine. But I couldn't shoot, but I can play defense. And I learned how to pass the ball better than any, and I just said, come on, then just passing the ball to the other guy. There's tons of ways to pass the ball, right? I got as good as I could at that. And it got me on the team. But the coach kept saying, don't work out. I don't want you getting all tight, upper body, all these things people thought back then. So I disobeyed my coach and I would go to the gym at five o'clock in the morning before school. I had the only other key to Joe's health club. And I would open it. Joe was happy about that because I would get there and turn on the jacuzzi and the steam room and everything for the morning crowd that got there after me. Joe didn't have to wake up extra early. I was getting there at five. And I would work out with weights like there was no tomorrow.

10:41And then you're practicing basketball every night. You're in school all day long. You're not getting really the proper nutrition you need in school. And before you knew it, I found myself curled up on the floor in the gym one day in a cold sweat. I would just give myself the flu or strep throat or something. And by the way, I wasn't really getting any stronger. And that's when you're young, dumb and full of as Frankie goes to Hollywood, say, full of calm, right? Those were the good old days. And I still couldn't keep up. I learned that overwork does not help you along. I noticed that my squats were not getting stronger. My bench press, I was not gaining. I was struggling to stay where I was. Eventually I curtailed my routine. I didn't go every morning. I went three or four days a week. I did a couple of sets and got out of there. I did some sets because I just wanted to keep my strength up at that point. I didn't want to start losing strength from overwork.

11:43Chris, am I making sense so far? Yeah. The real thing that I'm wondering over here, Vinnie, is if there's a video somewhere of you dunking. Do I have a video of me dunking or someone somewhere? It's a shame that it was before everybody had cameras because I would pay good money to watch you dunk. No, as a matter of fact, the only time I would dunk other than the one or two times that happened in a game. Or by the way, if I'm being honest, I don't want everyone to think I was a superhero. I missed a couple of times too. Like you're going in for the dunk and like it's in a game situation and it's like, oh my God, I got this, I got this. And then you take off at the wrong, and you end up slamming the ball into the goal because, you know, that wasn't that good. Now in practice, you know, but no one had a camera. It was 1978, 1979, it was a camera.

12:46My buddy, Benji, his parents were the first ones like when we were seniors in high school, that started recording his game in Super 8, where his mom was out there carrying the battery pack, walking next to his dad, who had the camera on his shoulder, right? And it's cool, there's some film of us on the field. You know, they would follow Benji around, he was the last child or whatever, and they got a camera. There's no footage of any of this stuff, which is kind of nuts, right? So unfortunately, no. But getting back to it, cutting back in order to get stronger. This woman I was talking to, let's use her as an example. Can I say her name because people might reckon her name? No, her name is too different. It's people would know who I'm talking about because she's out there. You know, she's a big ultra runner

13:48and she's got a different kind of name. So it's not like Susie, you know? So at any rate, she was like, yeah, you know, it's hard to do because they're telling me to crack back from 100 miles a week. And I'm seeing these people in the internet who are now going 120, 125, 130 a week in mileage. And I'm thinking, oh, I'm not doing enough. And I was like, okay, you've been in that sport forever. You know that that doesn't work. And you probably also know that that might work at the beginning when you're young and energetic and 23, you could probably pull it off for a minute. But eventually it's going to catch up with you. It will and it does, right? You should be working on other things. Namely, what you're doing when you're not in the game, okay? I'm going to give a couple of examples of me and what I do, still today, okay.

14:51So when I was riding my bicycles and doing ultra events, right? These are 12 and 24 hour races on the mountain bike. And eventually I got on the road bike and started doing it there. And they don't go by hours. They go by distance. And the shorter races were 300 and 400 miles the longer ones went up to close to 600 for me, right? So those races can take anywhere from 28 to 35 or 40 hours to complete nonstop. And anyone that's not interested in understanding. Ultras, you're out there just pedaling away for all day, all night, all the next day until you're done, okay? Excuse me. During the season and my season was start in January on the bike. My season would usually end in November.

15:54So I would take the rest of November, sometimes it would end in October, especially in the mountain bike. For whatever reason it would end in October, so I would take November and December off a couple of times I went into November, but it would still be six, seven weeks off of the bike. I completely got off of the bike. I did not ride a bike no way, no how. I just put them away. I didn't look at them. I wanted my mind to get away from that. I would spend time doing nothing, but lifting weights and doing anything else. Roll ablating, you know, snow skiing would start around that time of the year. I would get on the cross-country skis as well as downhill. I would do anything except ride a bike. When I got back on in January, I felt fresh again, right? I was ready to ride. I was interested in the bike again. You know, sprucing up the bike, putting on, you know, new gear on the bike, you know,

16:56maybe duras came up with a different gear ratio and I wanted to try it or something. You know, you're just putting you stuff on, you know, switch out the cable housings and put in new cables and everything, you know, just make the bikes fresh, right? And I would also take January, I would take the free wheel off from my bike. Now Chris, you know what a free wheel is, right? Most people don't. The non-breaking wheel? Well, close. So you know, you ride a, like a 10 speed as some people call it. Whenever you're not pedaling, you just say, zzzz, like you could just leap and coast and zzzz. You just hear the thing spinning. Okay, I would take that off. I would take the gears off of my bike. Sometimes I would take a whole different bike. Usually I had that old derosa, so I just converted that to what we called a fixie. So it was one gear in the front

17:59and just one gear in the back and it was fixed. It did not spin by itself. So you were like on a tricycle, your feet were in those pedals. It would cause you to spin, and you would spin really hard. And your feet would have to learn how to flow. And if you wanted to slow down a stop, you would have to use your own muscles to slow down and stop. You can't go very fast on a fixie unless you have big giant gears on a track, right? You see those guys, you know, how they're trying it. So you have to have special gears and it's only one gear and getting in the mountains with a fixie is not a thing because you will kill yourself very fast, right? Your legs cannot keep up with the downhill on the fixie. Yes, I did keep one brake on the back, right? Most fixed gear bikes on a track have no brakes. I would keep a brake on the bike to save my ass on the road. It's just a smart thing to do. But January was all fixed gear.

19:01Just getting in the flow of spinning again, feeling it. I would ride somewhere between 800 miles, maybe 7 to 800 miles, something like that on a fixie. Half a February, I would spend on the fixed gear bike, but I would pull out another bike that had the free wheel gears on them. But I would still ride in the small ring, just working on my rotation, my spin, right? You just wanted to keep that going. But since you're using some of the different gears in the back, you could put more miles in without dying. So half fixie, half that. And instead of 7 or 800 miles, I would usually get up to about 1,000 miles. And at that point, I would put the fixie away for the rest of the year. And I would just start riding the free wheel, the regular kind of bike.

20:02Okay, I'd just board everyone to death with that. Each month, I would do more and more miles on the bike. So what was 1,000 miles in February became 1,200 miles in March. Maybe 12 to 1,300 miles in April. By May, I was still staying at 1,300 miles, but I would start climbing mountains more, you know? Now, where does that tell you? Well, up until then, it was all zone two, right? Now when you get into mountains one or two days a week, it's hard to stay on zone two, but you can do them in zone three. So you're not killing it. I'll give you an example. When Lance Armstrong was dating Cheryl Crow during that year, during that year of his, do you remember that Chris?

21:02As soon as you said it, I was like, oh, yeah, that was a thing. That was a thing. Well, Lance was in love with Cheryl Crow. So he moved to LA during that winter. Now, everyone else was doing the spring classics in Europe, but the big guys like Lance, the GC guys, the general contender guys are to the front. They wouldn't do all of those races, because in those races you have to be in zone four all the time. See Lance would just stay on zone two and he's in LA. And even when he climbed mountains, he would go slowly. And I would get back to their coffee shop almost every time and there would be a group of cyclists going, bro, we were out there today, we were on Stub Valley, yeah, we were up on, not Stub Valley, Stunt. We were up on Stunt Road, which is about a four and a half mile climb. That's about average about a seven to eight percent grade. Dude, I passed Armstrong. The guy sucks, guy sucks. No, it's because Lance Armstrong is staying in zone two,

22:07even when he's climbing, right? He's not going to chase your ass down. He's looking to chase down another yellow jersey. He's not worried about you on Stunt Road. He doesn't care what you think. He's got Chris Carmichael in the car behind him who can also see his heart rate and telling him in his earbud, slow down, you're pulling out of zone two. That's how you win. You don't win by trying to go harder. You win by building up volume. That's aerobic. Well, how does that work for anaerobic? The same way, you need rest. Now, going back to what I would do in the throes of my season, I would never work out on Monday. Starting in January, there was never me on a bike on a Monday. Ever, I would do cross training. I would either go get a massage, maybe go to a yoga class, maybe go to the gym, do ab work, do a little upper body work,

23:07you know, some push pole stuff, zero to my legs, other than stretching or not even pilates, right? It was either yoga or just stretching on my own or going to get a massage period. And if I went to the gym for anything, it was abs and upper body to keep that in some kind of decent shape. Tuesday was always like at the beginning of the year, maybe an hour on the bike. Usually I would do it at home on the spinner. I wouldn't even take a bike out. Just go to the spinner for an hour. As the season progressed, Tuesday became like 90 minutes, but still I would usually do that on the spinner, sometimes at a gym in town or because I couldn't get back, I had clients to train or I would do it at a client's house, right? I would do it somewhere. Wednesday during the season, you know, two and a half hours, two and a half,

24:09something like that, all zone two. Thursday looked just like Tuesday. Our early in the season, later in the season, maybe 90 minutes, usually done on a spinner, and you will go, Jesus Christ. As an ultra-acid, you barely ever rode the bike because on Friday, Friday would look like Monday. I wasn't rich. I couldn't afford two massages per week. So I would usually do something like, if I didn't get a massage in Monday, I would do it on Friday, I would go to a yoga class or stretch, and that was it. Period. Because Saturday, I've been working for this day all week. I've been resting up like a lion. I've been keeping my body tuned up. I've been eating right, getting everything I need, the nutrients I need, because Saturday, or early in the year, it might be five hours, which is about 100 miles on a road bike.

25:09On a mountain bike, probably 60 miles, 70 miles, something like that, on a Saturday. And then I would come back on a Sunday, whatever I did on a Saturday, I would do half. So if I did five hours on Saturday, I would do two, two and a half on Sunday. There was a reason for that, and I'll get to that in a minute. As the season progressed, a week would stay the same, but Saturday would become six hours, and then seven hours, and then eventually, 10 hours, 12 hours. And sometimes I was doing as much as 17, or 18 hours on a bike on a Saturday. But I've been working for that all through the winter, all through the spring, and now you're getting into the warmer months, and I'm on that bike at two o'clock in the morning, and I might not be off of that bike until 10 o'clock the next night. You go home, you eat, you shower, and then you get back on that bike for another four or five hours.

26:11And you go, Jesus Christ, that's a lot of work. Yes, but you're training your body that when it's tired on Saturday, just like in a race, you're gonna be on that bike all night, you're gonna wake up on Sunday, tired, and you gotta keep, you're not gonna wake up in a race, you're gonna still be going. At least you got some rest here, and now you're hitting that bike again. And then now you understand why Monday is so important. And now you understand why you only go an hour to an hour and a half on Tuesday. You're licking your wounds all week. You're letting your body absorb, listen to these words, folks. You're letting your body absorb that fitness, right? You've broken your body down, you're building it up during the week, and you're working towards the next Saturday. Even with that, when I was in the throes of the season, I would have what I would call down week. So let's say I was at like at 14 hours on the bike to Saturday before, and I came back with,

27:12I don't know, six hours on Sunday. I might crack it back the next week, instead of 14 hours, seven or eight hours on a Saturday, and maybe two or three hours on a Sunday. It almost feels like you did nothing. And then I would just cruise through the week again, working for that next Saturday. What is that teaching me? It's teaching me that when I get to a race week, two weeks before, and I'm sure all of you guys have heard this phrase, and it seems like every ultra person is now putting this aside. You would start tapering. So you see, I was practicing tapering to see how my body would react when I got back to the after the 14 hour week, you took a week, a short week, and then you come back, you do 15, 16 hours. Boom, you're faster. All of a sudden, you're, it's almost like magic. It feels like you're cheating, right? I was like, how did I get so much faster? It's because you took time to let your body rest. Absorb what you're doing.

28:14We build up when we're resting, right? And it's also teaching you come race day when I start tapering, and you start to feel a little, when you tap or you start to feel a little stale, a little rusty, right? But when you get on that bike on race day, it's like, boom, boom. Okay, that's aerobic. It doesn't happen exactly the same way with anaerobics, meaning weightlifting, but it's pretty effing close, right? That's why, you know, with the workouts, Vinnie Tutteries.com slash workout, you notice that even on failure workouts, there are some exercises that you don't take to failure. And there's a reason for that. It's so that your body can rest and recuperate. The people in the Eastern Black countries understood this long before we did in the United States. They used to kick our ass in all the strength sports in the Olympics.

29:15They're female volleyball teams. Everything else used to kick ass. We couldn't get close to these people. They understood a few things. They understood periodization. They understood plyometrics. They understood rest. They knew more about rest than the rest of the world. And they also knew about going to failure and when not to go to failure. They were calling 85% and we call it the same thing at VinnieTutteries.com slash workout. So there's a reason why we rest. There's a reason why you don't go all in every single time. And I'm sure Chris has questions, but I'm not going to let him ask me. Not even one of those questions until I tell you guys to go to jasper.co slash Vinnie. J-A-S-P-R dot co slash Vinnie. In the interest of full disclosure, we have one in the bedroom and I've told you guys that my wife barely snores anymore, barely.

30:15But for whatever reason, my wife has all kinds of wacky. Look, when women get older, they get cooler. That's one good thing. But they have more gels and portions that they put in their body. I mean, the this cream, the back cream, everything's going to make them look younger. And I think they know in the back of their brains that it'll never work, but they do it, right? So my wife has every cream, every teeth whitening, that baboop about. She doesn't need it. She's gorgeous the way she is. But in the winter time for whatever reason, even though we keep that room cold, she keeps a humidifier on, but she broke her humidifier about a month ago and just never got another one. But apparently, I guess she got around to buying another one. She had to humidifier on last night. Right next to her, just pumping water into her face, I guess all night long. I don't know what the hell's going on. She starts snoring again. I didn't even tell her about this yet.

31:17The snoring wasn't as bad as it used to be, but it was there, right? So not even a jasper will correct the water that was in the air, guess what? When you're shooting them right into your face. But I'm telling you guys this, not this, these jaspers, we have two in the house, they have changed the way I feel about air scrubbers or air purifiers. I mean, these things are air scrubbers. They've changed my mind about everything. So go check it out right now. Jasper.co.slaz Vinny will save you $300 on this incredible product. Jasper.co.zlaz Vinny or you could put Vinny in at checkout and you'll still save $300 every single time. Chris, any questions so far? Yeah, so with something like training for an ultra or just something that's cardio intensive, right? And aerobic activity, it makes sense that you're kind of scaling over the course of the week and then bringing it back down, right?

32:19So your down day or your least active day was Monday, your most active day was somewhere between Saturday and Sunday, right? How does that work if you're doing strength training? Okay. So to give you an example, we have a six day routine, right? At Vinny Tutters.co.slaz workout. And with that routine, you're doing push on Monday. You're doing pull on Tuesday and you're doing legs on Wednesday. I'm starting it out on Monday just to keep it simple for folks. You're not doing push again until Thursday. So you've only worked those muscles twice that week, right? And as you know, within the workouts that I put together on the first push, you might be going to failure on almost every exercise

33:20or on some of them. Like I think I set up to where you do all of the bench stuff, all of the chest stuff to failure and then maybe the shoulder stuff 85%. When you come back on Thursday, you're now doing the 100% that the failure on the shoulders and not the chest press. So you're causing, it's all worked into the program. I've worked in the rest days for you. So you don't have to worry about it. And then the same thing with pull on Tuesday, you're giving different fresh muscles the first go on Tuesday and then Friday, same with legs. Legs are, you know, in my workout, legs are a little ambiguous because I'll say, ah, you can do, you pick three of these. I'm giving you three or four, I'm giving you five exercises, pick three and do them.

34:22But then when you do them the next time, you could do the same ones or you could pick a different three, right? So it's worked into a six day routine very easily. And with a six day routine, the beauty of it is, you can do Monday Tuesday, Wednesday, take Thursday off and then do Friday Saturday, Sunday, take Monday off. See, you could do it any way you want. Just as long as you get all six in during a week. But let's say you're super busy, like I get super busy and I do the six day routine. It because it takes less time and I can really be intense on the muscles I'm training. A lot of weeks, as you know, I get busy around here with vitamins and coffee and everything else. I get a bit busy. A lot of times I'll miss a workout and you go, what are you doing? You miss a workout? Well, on a six day routine, that's the beauty. So if I did push, pull legs, push, pull,

35:26and then I miss two days in a row and I get back to Monday, I start with legs, right? So that week, you'll be sure to get at least two leg workouts in, even if you miss a different workout. It doesn't really matter. Because consistency over time is what's going to do it. Now, if you're training to be in a board short competition or something like that or you want to kick ass on the beach or you're going to your high school reunion and you guys are having a pool party, well, what have you? Where you got to take your shirt off and you want to look a certain way. I would tell you, come hell of high water, don't miss any of those workouts, right? If I was training you, we have X amount of time to get you to your goal. But if you're just going through life, like I say, it's like brushing your teeth and wiping your ass, is that simple? You just turn it into a habit and you do it. Same with the four day routine, right? It can work with that also.

36:28Does that make sense? It does and I think the biggest difference is obviously you're doing something like riding the bike. You're using the same muscles every day so you can't keep putting them under stress, right? And that's why you're ramping up and then ramping down with weightlifting. If you're doing it the way that you talk about doing it, you're doing legs and then you're not doing legs and then you're doing upper body and you're not doing upper body. So you don't need to worry as much about the recovery portion of that because it's naturally built in. Now, you mentioned on the six day routine, there's one day off on the four day routine, assuming I can do math, which is a terrible assumption. There's three days off in any given week. What should people be looking at on those off days? Is it a rest day or is it still get up and do something? I know we talked a little bit about this before, but I wanted to dive in a little more on. Well, okay, well, you can do anything.

37:29It could be a rest day. It would be nice if you got out and at least walked, right? A good stiff walk. I'm not just talking about taking your dog for a 15 minute walk. I'm talking about a stiff hour long walk. You know what I mean by that, right? Stiff hour long walk. Okay. Or you maybe you go back to the gym and do some aerobics getting the bike to stand machine, the elliptical would have you. You know, the salt bike, the rowing machine, there's something you could do whatever you want. Or you could just go, you know what? I'm four days a week in a gym and that's it. But it'd be nice to do some aerobic set. You can get the anaerobic and the aerobic engine both hitting on all cylinders. That's ultimately what you're looking for, okay? Does that make sense? Yeah. And I guess the question that I would have is what about some of the mobilities that you mentioned going to a yoga class?

38:30I know you get up and you stretch every morning like a responsible person. Is that something if it's not a dedicated daily practice for people? Are those off days where you would want to see people doing that? Or should they still be doing that before they get into the gym? Well, you know, you might want to do some light stretching on the muscles you're going to work out, you know, just get yourself moving. That's why it's always good to do five or 10 minutes on some kind of equipment, something that works all of your joints like a rowing machine or, you know, the echo bike or, you know, the assault bike or something like that, where you're moving around a little bit before you start. Don't start cold, right? But stretching matters most just whenever. It doesn't have to be right before work. I was a matter of fact, studies have shown that, you know, you can still blow muscle out by stretching before you work out. We see it in football players all the time. They do all that stretching before a game. Go to any pro game, an hour and a half before the game starts.

39:30These guys are out there stretching like ball arenas and then they get out of their three plays and they tear muscle up. So that's the way that goes. The one thing, for whatever reason, people can slate aerobics, not aerobics. What is it when you're on the reformer? Pilates, they take that and they think Pilates and doing yoga is the same thing. It is not. Pilates is more akin to a weightlifting routine and they'll say, well, you know, I do Pilates and I do weightlifting and it's like, well, sometimes you're working the same muscle two days in a row and that's not a good thing. And they go, well, should I quit my Pilates? It's like, well, no, you have to look at what you're doing in Pilates. You need to now talk to. And if your Pilates teacher knows anything and a lot of them don't say, listen, I did upper body yesterday.

40:34Can we just concentrate on my legs? Or I just did legs yesterday. Can we only do upper body? And some of these teachers don't like to do that because they can't fill an hour with half a routine. They just learn what someone told them to do. They might as well be AI generated. I only know how to do this. There are ways around that, but they don't know how to do it. I'll tell you the other thing I hear a lot of times when people tell me about their weightlifting routine that a trainer gave to them, they'll go, well, or they'll get it off the internet, right? They'll go, and this is common. They'll go, well, on Monday, I do chest and biceps. And on Tuesday, I do back and triceps. And I go, okay, you realize that you're now working your biceps two days in a row.

41:34And you're working your triceps two days in a row. Right? Because if you're going to do back and triceps on Monday, and then you're going to do chest and biceps and two, you've now worked a lot of same muscles. You've got to make sure it's back and biceps and chest and triceps. And you would be shocked. Like some people say, oh, I do, and this is my other favorite one. Again, these are both science guys on the internet. I do push, pull on Monday, and arms on Tuesday. So again, you did arms and arms. You would be shocked at how often during the consults, I hear that. That's why I was so infatic that when we put these workouts out there, Chris, that I, that's why I took me so long to put them out. I wanted to make sure that nothing was left to chance. I wanted people to be able to do this, no problem. And that's harder than you would think, Chris.

42:38So if somebody's looking for the best bang for their buck on a recovery day, in Vinnie's brain palace, what does that look like? Is it just getting up and going for a walk? Like, what's the, the amazing day? Of recovery? And then what's the realistic for people with a nine to five job and three screaming children version of that? Three screaming children, not a lot of money. You could get a spinner for little or nothing. Do that on your off day. Well, I did like just spend that matter. Get a rowing machine. Get, get a piece of equipment at home, unless you can easily go to work. A piece of equipment at home, unless you can easily go to the gym. It depends on your schedule. You got the three screaming kids. And by the way, people go, oh, hang on, Mr. Totteridge, I'm not a Rockefeller.

43:38I can't afford a spinner at home. You've heard me say this on the podcast several times that if you go to Facebook marketplace or some of these other marketplaces, you will find people in your area that will tell you, please come take this new piece of equipment away from me. I will give it to you for free if you take it away. At the very, like I told people, I've seen people get stationary bikes, almost brand you where they might have cost a thousand bucks, people of charge in 50 to 100 bucks. My body, Joey shot, the guy who helped me build my kayak. He sent me a picture to the other day. I don't see him find a picture. If I can find it real quickly, on the thing here, Joey sent me a photo of his new spinner. See if it comes up here. Here it is, the thing. Is this it?

44:39I can't get it to load. Anyway, he sent me a picture of his new spinner. He goes, I took your challenge to heart. What challenge was that, Joey? He goes to get a free bike on Facebook Marketplace. He got a free. It looks like brand new spinner. His spinner is nicer than mine. It was originally $800. He got it for free because the people were moving. They had two spinners. They didn't have room to take the second one. And they said, it's yours if you come and pick it up. You're free within miles of his house. Now, it didn't happen overnight. It's not like calling Amazon. It's going to be there next day. I'm sure Joey probably had to look for a couple of weeks. But he said, I'm not going to do this unless I can get it for free. And that's what he did.

45:39And he sent me a picture of it. I know it's a $700 spinner because I got my brother Mark who does his podcast sometimes. I got him to buy one of those and that's the one he bought. And that's what he paid for it. Free. A little gas money, Joey had to spend to go somewhere and get it. So I don't want to hear you can't get stuff. I just looked while you were saying that. I found two assault bikes. One for $25 and one for free within five miles of here. And I lived literally in the middle of nowhere. Yeah. People buy assault bikes and they think they're going to use them. That's probably a piece of equipment you can buy all day long. Because people buy them and then they go, oh, this thing sucks. It hurts when you do it. And they don't use them anymore. I use my assault bike two ways. I'll do it in zone two, which is ridiculously hard to do because your body wants to go to zone three pretty quickly.

46:42Yesterday, I did a four by four on it. I did, you know, I did an hour on the spinner. That's right next to it. I got in the assault bike and did a four by four. Do people know what a four by four is? Explain it. It's when you first you have to have a very, very good long and I mean at least 16 weeks of zone two training to where you've built up your mitochondria and you're really good at aerobic shape. And then you're going to zone four for four minutes. And then you take a three minute break and you go to zone four, you do that four times. This is interval training. And by the way, don't think you should do it twice a week because that's too much. I'm telling you, I do it once a week. That's it. And yesterday was that day. And since it was an off day for me working out, I went, okay, I'm going to do the bike. I did the bike for an hour and ten minutes.

47:42You know, four on four off. So that came to like 25 extra minutes. And by the way, I didn't take it into deep zone four. I just took it right to the tip of zone four. That's all you have to do. But that's a whole different. Chris, we should probably have a whole show on zone two training. Do we have that? And doing four by fours and, you know, building up your mitochondria and the whole thing? So let's add that to the list of fitness shows we're going to do here on Wednesdays. The more we do these shows, the more shows we do. I feel like we started with the list of ten. And I think we're up over 20 right now. Really? Jesus. Every time you and I get on, it's like, oh, yeah, we should probably do this. And also this. And also. But it's good. Yeah. We're teaching, Chris. I'm a giver. I'm a giver. Yeah.

48:42And anyway, have we done it here? Recovery mobility. Do it. It's necessary. Yes. Obviously, sleep is a portion of that. It doesn't mean that when you're out of the gym, you shouldn't do anything. But if you're going to do something, do something different. Right. Right. If you want to go get your massage on your day off, go for it. If you want to sit around and be a bomb, you can do that too. try to do something physical. Just make sure it's not the same thing you're doing on the other days. Is there anything else that you think people need to know that we haven't covered yet? Yeah, you know what? I don't do much in a way of massaging anymore, mainly because I'm cheap. You know, when I was training as an athlete, it was, it was imperative. But I do have one of those machines. You might see them on the NFL sidelines and everywhere else, you know, it's like a little mini jackhammer. It's actually the Theragun. I'm glad you knew the name.

49:44It's not down in Serena must have taken it upstairs and I wonder what she's using it for. So that doesn't sound fun. Yeah, I think that can hurt a woman. So yeah, yeah, the Theragun because now, you know, I can just go up there and if Serena looks like she's not super busy and honey, if I just lay across this Ottoman, this sounds weird. Can you hit my lower back? And, you know, it's like the top of each side of my glutes, like the very top part where I can't reach around. You just hit that for like 90 seconds or two or three minutes. That's more than an hour. And that's the other problem with massage. You got to go somewhere. Someone's goosing you up with all this oil. You got to come home and get that oil off of you. You're spending a ton of money. I know it sounds crazy, but it's not my idea today. If I could get the stuff done in minutes where it used to take hours, that Theragun works wonders.

50:49As a matter of fact, as you know, I want to do a whole thing. We've been trying to get the woman who invented that Alita thing. I want to get her on the show and talk to her because that's a form of myself. That's acupressure, right? Where I'm like, pressuring my performance. It makes a big difference, right? It just all makes a big difference. And if you're going to do these sports and do the, you know, get all these overuse injuries, you need to take care of yourself. Period. Okay? Even if you're not an ultra-athlete, you're doing sports. If you're working out at all, you need to pay attention. Yeah. Yeah. All right. We're going to call it right there, Chris. Because I know we have a show coming up and we've got some wonderful guests. We're going to have on a Friday show. By the way, folks, if you ever want to be on a Friday show, let us know. Chris, where can he go to sign up to be on a Friday show? People to do the call and show.

51:53Working at VinnyTutorich.com. Booking at VinnyTutorich.com. That shouldn't be that hard to find. Okay. So on behalf of Chris Schaffer, my name is VinnyTutorich. Put life into living and do it with just a little more of Frankie who went to Hollywood. Hey, listen, everyone. I know you said at the beginning of the show, I need to go to VinnyTutorich.com slash workout to get those videos. But you thought you would do it later. Well, now is later. So go right now to VinnyTutorich.com slash workout.

53:05Thank you for listening to Fitness Confidential. Get more information at VinnyTutorich.com. Remember to rate and review us on iTunes and follow Vinny on Instagram and Twitter.