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