Iron man Iron_Man_USA__June_2017 - Page 58

TRAINING RECOVERY 56 JUNE 2017 | ironmanmagazine.com & TRAIN AND SLEEP Some people mistakenly think they need to lower training volume when on a cut because they need to compensate for lower calories. Those people are not going to see the results you will by reading this article and learning these points as gospel. What’s the point in lowering calories if you’re going to lower your workload? That is essentially match- ing your output to your input instead of keeping (or increasing) your output while minimizing your input. Keep training with volume. Keep pushing those reps. Keep trying to get stronger, even though adding size and strength in a calorie deficit isn’t going to be as easy as in a surplus, but you will still be burning calories, doing work, and cutting weight properly. Your energy levels may be a tad depleted when you’re reducing calories, which is why you need to lower them carefully and not with a hard crash. A quick way to hate your life is by lowering calories too much, too soon, and losing a lot of energy. Don’t be that guy, follow my instructions and be smart. When you cut calories, your recovery capa- bilities will change. Food is fuel, it encourages growth and recovery. Since you are tapping into those recovery reserves with a caloric deficit, it stands to reason you need to compensate this with plenty of sleep. Eight to 10 hours a night is ideal. If you cannot get eight hours a sleep a night, find a way to manage close to it. We have busy lives, families, jobs, and obligations, but sleep is a critical part of this process. Your Mission: 1. Maintain training volume or increase it during a cut 2. Don’t expect massive strength gains 3. Sleep eight to 10 hours a night