Iron man Iron_Man_USA__June_2017 - Page 60

THERE IS ONE RULE I STRONGLY SUGGEST YOU FOLLOW: DO NOT LOWER YOUR FAT INTAKE UNDER 20 PERCENT OF YOUR DAILY CALORIES. BY THE NUMBERS YOU CAN’T OUT-TRAIN A BAD DIET Cardiovascular training is a smart thing to do regardless of your status with gaining size or cutting fat. It’s helpful for aerobic capacity, work capacity, heart health, and overall health. The mistakes made with cardio could fill a book, but we will focus on one particular aspect of it here. Cardio is not a panacea for cutting weight. You cannot ex- pect to use cardio to compensate for excessive calorie intake. Unless you’re training for a marathon, you’ll be using a lot less energy than you think. What cardio can do is continue to assist in utilizing energy, allow- ing your heart to keep working efficiently—thereby, allowing you to burn fat. I have seen, firsthand, numerous people cut fat without cardio. They used caloric deficits, hard and focused training, and time to burn the fat off. Cardio helps it along, but it will not be your magic bullet. The magic is in the application of diet first and fore- 58 JUNE 2017 | ironmanmagazine.com most. Training is second. Cardio is third. For your longevity and heart health, do it. For your aerobic capacity and recover 䰁и)ͥЁͥЁݥѠЁ̰)и)ЁɕȰЁ́ɕ+qtѽЁ́Ѓqѡtѥٔ)ѽeԁɕѕԁɅ)ɑȁѡѥ)ѡɕ䁽ЁȀɍЁ)́ѡЁԁЁոɽ)̰ȁɥѥ)ɽɥ̰ፕͥٔ)ɥхeԁɔЁѡ)Ё́ѡԁ͔)ݥɥЁ̸)Q́́ɽ́Ёɕեɕ)Ё́ՍѥѼ͔Ё)Ё́Ѽ͍Ʌ)ɸݡЁݽɭ́ȁ԰)ѕ́ȁɥх)ɼɥѥԁݥ͕)ɽɕ̸eԁ䁹ٕȁ݅ЁѼ)ѕеٕ͡ɕЁ)ɸЁЁ͕)ձѥɽɱ)QхЁа׊eٔѼЁѼ)ͱЁ䁍ɥиQɕєа)ԁٔѼ܁܁䁍ɥ́)͕́䁉̸ͥQɔɔ͕ٕɅ)ձѽ́ԁ͔Ѽѕȴ)ȁ䁍ɥ̰ݸ́)ɕѥхɅєI5HQݥ)Յѥ́݅Ѽѥє)յȁ́䁅ɅєѼݥѡ)ЀɍиeԁݥٔѼͽ)͕ɥхѥѼѡЁЁ)ɍх̸)5(ݕЁظԁЁԁ)ԀI5H)](ݕЁظԁЁԁ)ĀI5H)ɽѡɔձѥȁI5Hյȁ)ݡɔȁѥ٥䁙͍́ĸāѼ(ĸ丁QЁյȁɕ́Ё)ѕ͕х䁱屔ݡĸɕɕ͕)ɕ䁥ѕ͔ٽյݽɬ)Ёɕ5Ёɔͽݡɔ)ݕ)%ݔ͔ᅵչ)ݡ̀׊dNJt啅́́I5Hݽձ)İɥ̸%ݔٔɅє)ٕѥ٥䁅ձѥ䁡́ѽхĸ̰)́䁍ɥ̀ͅȰЁɥ̸Q)́ѡյȁɽݡɔɔ)́ɽѥɽɥ́х)ɕѥ́䁑и