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How To Train While In a Calorie Deficit



What should your training look like while in a calorie deficit?


The 1st mistake I see is reducing the amount of lifting & increasing the cardio, + adding in 3-4 HIIT sessions & adding in running ... when you arenโ€™t even a runner.


Hereโ€™s the deal, your nutrition & non exercise activity is what handles your net energy deficit. (Steps)


Training should be approached as a way to ๐™ข๐™–๐™ž๐™ฃ๐™ฉ๐™–๐™ž๐™ฃ as much leans muscle as possible, because dieting will yield a loss in muscle and fat.


Unless youโ€™re a strength athlete/power lifter - your focus should shift towards ๐™๐™ฎ๐™ฅ๐™š๐™ง๐™ฉ๐™ง๐™ค๐™ฅ๐™๐™ฎ style training using moderate loads + slight increase in volume.


Reason being joint integrity & staying healthy. We have THREE main ways to recover.


๐Ÿญ. ๐—ฆ๐—น๐—ฒ๐—ฒ๐—ฝ

๐Ÿฎ. ๐—–๐—ฎ๐—น๐—ผ๐—ฟ๐—ถ๐—ฒ๐˜€

๐Ÿฏ. ๐—ฆ๐˜๐—ฟ๐—ฒ๐˜€๐˜€ ๐— ๐—ฎ๐—ป๐—ฎ๐—ด๐—ฒ๐—บ๐—ฒ๐—ป๐˜


Going into a caloric deficit for the purpose of losing fat will compromise CALORIES.


This means your bodies ability to recover is now diminished. Even with an increase in sleep you are missing a key recovery modality & run the risk of injury or burn out.


Instead of training in the 1-5 rep range, move your compound movements to the 8-12 rep range. Accessory work to the 12-20 and even some 20+ rep ranges.


This will be safer on your joints AND help maintain lean muscle mass better during your cut.


๐˜ˆ๐˜Š๐˜›๐˜๐˜–๐˜•๐˜ˆ๐˜‰๐˜“๐˜Œ ๐˜›๐˜ˆ๐˜’๐˜Œ ๐˜ˆ๐˜ž๐˜ˆ๐˜ ๐˜š โฌ‡


-> Reduce intensity from max loads to moderate loads


->Train in the 8-12 rep range


-> Accessory movements in the 12-20 even 20+ rep range.


-> Place large emphasis on SLEEP (recovery)


-> Training focus should be to RETAIN as much lean muscle as possible during the deficit.


๐๐‘๐Ž ๐“๐ˆ๐: More is not better.. better is better, this starts with your approach and understanding.


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