Keep in mind that you don't need to follow this like it has been written in stone. 8 weeks are over now you only have 4-8 more to go depending on how shredded you want to get. There’s also a mental healing that happens, especially with Yoga. The same goes for fats. So I’m going to give you a template to follow below to help you create your own cutting meal plan. If your schedule allows, you may find it best to split these sessions up. This is because in order to lose fat you must have a lower caloric intake level, whereas while bulking or trying to increase muscle mass, you generally have a higher caloric intake level. During the cutting phase your going to have less energy because your restricting calories and to add to this most people restrict their carbohydrate intake just not Atkins style. You can change it to suit your own needs, which I recommend, because everyone has different body types and requirements. Some great foods to eat while cutting include grilled meats, vegetables, low-fat cottage cheese, eggs, and … Intensity is extremely important. Reverse Crunches: 3 sets of 10-15 reps. For added weight add a dumbbell but ensure you have perfect technique before adding weight to avoid injury. Doesn't work on fast twitch muscles if that's what your looking for. But this workout will be quite different from Monday’s workout. (This is the extra day that you can choose to dismiss). Click Here For A Printable Log Of gigolojo's First Friday Workout. This is going to be similar to what you did yesterday on your ‘push day.’, This workout is all about bringing out those details in your back muscles. The reason most people fail at getting cut and in top shape is they do not have the proper mindset. Training Level. Therefore it is very suitable for cutting. Also because it's such short duration your chances of sticking to the cardio are much greater than if you're going for 60 minute sessions which can be anything but desirable especially if you're on a treadmill staring at a wall. With the correct calorie intake you can even slightly increase the visual size of your muscles. This can be obtained by doing multiple exercises such as leg raises, crunches, sit ups on an air ball, … And this leg workout will be similar to Wednesdays but without the heavy squats. After that you’ll stay in that 8-10 rep range, also doing supersets at the end of a couple of exercises (this ramps up the intensity and helps you exhaust the muscle, preparing it for growth!). Nothing too complicated. The guys had big, symmetrical bodies with small waists (the coveted V Taper, not the “gorilla guts” we see today). Unfortunately, cutting down on food and upping cardio can be a stressful experience at the best of times. However in squats you're focusing on quads, hamstrings, glutes etc. Go through this routine three to four times a week, for about 15-20 minutes each session. View The Other Responses! You can workout all day, every day but if you don’t have a meal plan strategy for cutting you’re setting yourself up to fail. An individual who engages in this activity is referred to as a bodybuilder. Running, biking, elliptical machines, stair climbers, rowing machines, skipping etc. Also, it varies for some people the rate at which they can take off the fat. And that can be frustrating but I have some additional info that may help you…After you finish reading this post, go check out my blog post: How to Make Your Back Muscles Stand Out, Same as yesterday…(yes, I know, it’s boring but do it anyway!). Your muscles don’t grow by you just sitting around. Even the pros in many sports take a day off at the end of the week to rest and, Tuesday - HIIT Or Low Intensity Long Duration Cardio, Wednesday - Circuit Training Workout Or HST, Thursday - HIIT Or Low Intensity Long Duration Cardio, Saturday - HIIT Or Low Intensity Long Duration Cardio. Calf Press On The Leg Press Machine: 2 sets of 4-6 as heavy as possible! So every month switch from using running for HIIT to the bike (as an example). For this process, you will need a food scale and a calori… Barbell Squats: 1 sets of 4-6 as heavy as possible! All that’s going to do is kill your energy for the next days’ workout. Whether you've been bulking off or just want to lose that fat that has been nagging on you it is clear you need an effective program to get rid of the fat as soon as possible. I hear many people saying that they want to put on mass and lose fat to get shredded at the same time and won't be convinced otherwise that it must be done one at a time. There’s a different ab exercise at the end (and there will be a different one tomorrow! For example doing bench press then immediately chin ups so that you don't spend as much time resting. Right after just eat a decent meal or a protein shake and you will be fine. Calf Press On The Leg Press Machine: 3-4 sets of 10 reps steadily increasing weight each set. On top of the calorie deficit, during a cut, usually cardio plays a large roll, and depending on the intensity of the cardio, it can be very taxing on the CNS, which leads to constant fatigue and over training. A bodybuilding program is designed to induce hypertrophy in the athlete's muscle, stimulating muscular growth. You can learn more in my post here. Some people would add fruits in their diet while there are others who would completely cut out eating fruits. In leg extensions you're focusing only on quads. Isolation work is good, but compound exercises are your best bet at burning more calories. You’ll also be doing some supersets and your overall goal is to really exhaust your leg muscles by pushing them to the next level. The metabolic rate goes up and burning rate is maximized. Give your body a little break. I'm trying to eat good an after a few weeks of cutting I was planning on getting lean bulk so I can be strong. Decline EZ Bar Triceps Extension: 2 sets of 4-6 as heavy as possible! The following workout is broken up into two phases. Mix it up and you will thank yourself. Here are some good sources of carbohydrates: Getting a good ratio of protein, carbohydrates, and fat are essential. This abs session will be posted at the end. Keep it under 60 minutes; try to aim for 45 minutes. Be the first to receive exciting news, features, and special offers from! Click Here For A Printable Log Of gigolojo's First Wednesday Workout. Since you generally are eating less, or at least in smaller portions, you are not getting the same amount of carbs and calories required for optimal performance. For the other poses, start with 30 seconds. You’re going to stick with the same theme as the past two days for your first exercise. That's not the way to go. Keep it short and intense always. Click Here For A Printable Log Of Veeshmack's Day 3 Workout. Before going into the workout there are a few things you might want to consider when going about your workout in reference to cutting. I say this because asking if you still workout during a cutting phases and do you basically work out to build a lot to build muscle and, then just stop and eat very little indicates you have very limited knowledge about weight training in general. Bodybuilding Cutting Workout Routines Fat Loss Factor Discount - Request anyone how healthy the common Western diet is, and they’re much more likely to say ‘Not fairly! However the effects of weight lifting are long lasting and you will continue burning calories in the recovery phase so that the amount of calories expended is significant overall, not just on the spot. Like I said you always want to be working so that your heart rate is consistently high. Also a lot of people get confused when they see the word fats. Dumbbell Alternate Bicep Curl: 3 sets of 10 reps steadily increasing the weight each time. You might be able to do more if you decide not to lift weights but if you are lifting keep it to 3-4 times per week. This is not referring to trans fats or saturated fats but the essential fatty acids or EFAs which are essential to any athlete. For 20 pounds or more, start cutting 4-5 months ahead. 2. Of course it is not as simple as that (take the super skinny guy who eats McDonalds every meal), but use this rule to guide your diet. So long as you're not doing a professional marathon training program, you should be fine. Again keep in mind you might not have as much energy while cutting so try not to overstep your limits. This helps you attack fat at all angles while maintaining muscle. In this video I walkthrough my exercises and workouts specifically designed for fat loss. Try something like a 40%-40%-20% ratio of protein-carbs-fat or 50%-30%-20% ratio (Remember this is percentage of your total calories, so 40% from protein, 40% from carbs, and 20% from fats for example). You will also increase definition. The cutting phase is generally the least popular part of a bodybuilder’s training. Imagine taking a couple months break from lifting and going back to it in the bulking phase, it will make it that much harder to start again. Also, for those who aren't in the greatest shape and want to lose weight, lower intensities are a better option than HIIT. To look after the mid-section you will be doing 1 abdominal exercise at the end of each daily workout. Performing HIIT is easy, here is how it goes together. But for these longer, moderate sessions, this is a great time to listen to a Podcast and soak in good information. Dumbbell Alternate Bicep Curls: 2 sets of 4-6 as heavy as possible! Tracking Your Food To get an accurate number, you’ll need to track to all the food that you eat each day. You can substitute your own workout program if things are going jolly for you, or if you would prefer some other workout program, by all means go ahead. I’ll again refer back to the beginning of this post where I talked about mindset. Decline Crunches: 3 sets 10-15 reps, increase weight each set and add a twist at the end to target your obliques. 10 pounds or less: 6-12 weeks of cut. As with any workout routine, how much progress you make, and how quick you make it is going to depend on things other than just the routine such as diet and nutrition, rest and recovery, supplementation, and as always, genetics. What I'm about to suggest is just that, a suggestion. Add 1-2 weeks for any major foreseeable obstacles. If it's too low then you're not going to be burning enough calories, but if you're working way too hard then you're not going to be able to complete your circuits. If you go for the 8-12 repetition ranges your going to be working more on strength. To complete your workout quicker you can do what are called supersets. The more calories you burn, the faster your going to lose weight, so focus on muscles like the legs, abdominals, back, and chest. Most people want to be cut for the summer so when they go to the beach they will have a ripped body. To achieve this, you're going to need to lose fatty tissue (or adipose tissue) without losing muscle, which is also the main difficulty. This is often done by exercising each body part approximately twice per week in a "splits" that target certain groups of muscle per training session. Immediately wake up thinking of something or someone in your life that you’re extremely grateful for and take a few minutes to dwell on that. This is going to help reduce injury as well as help you get stronger. Remember to use proper form and intensity; make sure you have a spotter on hand to help you get the extra reps. Make sure you rest around 45 seconds between each set. This can be obtained by doing multiple exercises such as leg raises, crunches, sit ups on an air ball, jack knives, and planks. Lose Fat. At the end of the cardio session you should be comfortably tired, not passed out on the floor in a heaping pile of sweat. But it works. Click here for a printable log of ho_124's HST workout. Moderate intensity cardio for 30 minutes first thing in the a.m. and 20 minutes post-workout daily. Here’s a more in-depth view of your workout schedule for cutting: *Make no mistake that this workout plan is intense and is going to take a serious commitment on your part. How many of you are elite athletes in which you're pushing your bodies to the limit with endurance training to the point where your muscle is being sacrificed for energy and nutrients? You’ll also learn some simple techniques to make your workouts more effective for fat burning, and what and how you should eat to get defined and cut. This basically means burning fat. However, I have a question to answer this. Now if you're also convinced that you want to continue weight lifting or what to start it to help you lose fat, then it's onto the resistance training aspect of the cutting program. These are some extremely beneficial types of foods because of their high nutritional value and often times their amino acid profile, which helps build muscle. All of this compliments your efforts in the gym. You may be tempted to overeat on your rest days. You never want to go into overtraining because that will push your whole cutting phase further back and you won't be able to cut in time. The way I will suggest is simple so you can make modifications if you want. One-Arm Dumbbell Row: 2 sets of 4-6 as heavy as you can! Here are a few tips for diet when cutting: Everyone should know you have a calorie maintenance level, which is how much energy or calories your body uses on a day to day basis. Perfect post-workout shakes are a great way to speed up your muscle building during this ultimate cutting diet. In fact, you can combine some Yoga poses with deep stretching methods to get the best of both. I highly recommend weight lifting for anyone trying to lose weight. As you can see, it's short and simple. However, you may notice that your legs may respond better to higher reps. For example I would have low GI carbs in the source of a meal replacement shake or oats, Intra workout it would be carb free and just use aminos in the form of BCAA’s and PWO a small amount of high GI carbs in the form of 20g of dextrose or maltodextrin or a small banana. 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