I doubt anyone here since this kind of training can't really coexist with bodybuilding. Before going into the workout there are a few things you might want to consider when going about your workout in reference to cutting. So if you're really out of shape, then I suggest you pick something else, or I'll show you something else you can do so you can last through the workout. Decline Bench Press: 2 sets of 4-6 as heavy as possible! I'll help you decide which workout you want to do by listing some pros and cons of the two types of lifting programs. It is true that initially cardio burns more calories than weight lifting. After obtaining a crazy amount of muscle during your winter bulk, it's time to burn the extra fat you gained. (This is the extra day that you can choose to dismiss) This can also be swapped for the abdominal session below. Arnold Dumbbell Press: 2 sets of 4-6 as heavy as possible! Cable Crunch: 3 sets of 12-20 reps, ensure to increase the weight steadily each set. From your post, maybe unless you are extremely overweight, cutting should be of little concern. The definition of cutting is this: Losing body fat. Try not to put cardio days on the same days as lifting days. Starting With A Cutting Diet. Here are the basics you need to understand for both phases: Bulking and Cutting … Like I said you always want to be working so that your heart rate is consistently high. Also, it varies for some people the rate at which they can take off the fat. 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. I’ve found that most people like to eat multiple times a day when they are cutting. I recommend skipping in between sets if you choose to do some cardio in between because you can carry your rope around etc. So it looks something like this: Frequency is extremely important. It is coming up to the end of my 1st year of bodybuilding in September (I really only properly started in January) so I think I'll bulk now until next summer with good clean weight then cut. Sunday – Rest Day. Repeat x 10: Repeat 10 times for a total of 15 minutes. 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. Performing HIIT is easy, here is how it goes together. This phase includes – as in the bulking phase – a nutrition and physical activity program designed for this phase. The results you expect depends on your diet! Front Dumbbell Raise: 3 sets of 10 reps steadily increasing weight each set. Decline EZ Bar Tricep Extension: 3-4 sets of 10 reps steadily increasing the weight each set. Hey guys I'm no expert, but this is what helped me get from 189lb at over 25% body fat to a solid 159lbs so far at around 10.5% +/- 0.5% in 4 months. 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? Click Here For A Printable Log Of gigolojo's Abdominal Workout. Diet and Nutrition Tips. This basically means burning fat. As always it is super important to change your exercises. Doesn't work on fast twitch muscles if that's what your looking for. If your body can't take it then drop to 2 times per week but try working your way up to 3. It most frequently happens in order to qualify for a lower weight class (usually in combat sports or rowing, where weight is a significant advantage) or in sports where it is advantageous to weigh as little as possible (most notably equestrian sports). Dumbbell Shrugs: 3-4 sets of 10 reps steadily increasing weight each set. Which is the definition of cutting. What does cutting mean? Dumbbell Alternate Bicep Curls: 2 sets of 4-6 as heavy as possible! 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. Because you are aiming for a deficit of calories and you need excess to gain muscle, your not going to be gaining any muscle until you bulk. Remember also to warm up each body part once and only once to get the blood flowing so that maximum effort and weight can be applied. Therefore if you're overdoing HIIT your going to feel drained and overtraining is a possibility. Be specific. Ok, so now let's get into the workout. Click Here For A Printable Log Of gigolojo's First Monday Workout. This is not referring to trans fats or saturated fats but the essential fatty acids or EFAs which are essential to any athlete. It is always a good idea to seek advice from a doctor or medical professional before using any of the products mentioned on this website. People who have less meals a day tend to over eat on those meals. Click Here For A Printable Log Of gigolojo's Second Wednesday Workout. So how can one maintain muscle mass while cutting? Nothing too complicated. Many athletes prefer to do it during the heavy winter months. Cable Rows: 3-4 sets of 10 reps steadily increasing the weight each set. That also doesn't mean you can be lazy either. The timing that one starts to cut should be decided by personal goals and where they want to be in comparison to where they are. What you choose to do is up to you, your needs, and what you can handle. So the simple rule is just focus on cutting away fat right now! 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. Motivation will be greatly increased when bulking phase occurs as mass will be more noticeable. © 2021 Bodybuilding.com. Furthermore, the addition of cardio can make results come quicker. If you decide not to lift weights then I would say you could try it 4 times per week. This means you are performing movements like squats, deadlifts , overhead presses and other big lifts. Intensity is extremely important. Compound exercises are utilized the majority of the time and the larger muscle groups have more total sets per week which means more calories burned. That's not the way to go. All that is required is 30-60 minutes of low intensity which is not going to have any appreciable effect on your muscle mass. Easier for most people to maintain because of low intensity. A lot of people are scared that this is a guaranteed way to lose muscle. You will also increase definition. However in squats you're focusing on quads, hamstrings, glutes etc. Click Here For A Printable Log Of Veeshmack's Day 3 Workout. Getting a lean physique is the goal of every fitness lover; this is where cutting takes place. The 20 minutes will consist of high intensity intervals: 10-second sprints followed by 10 seconds of jogging. Again it is important to change the exercise so that you don't plateau. If you're eating sugary foods, or foods that have a high GI rating, then your going to be spiking your insulin. Don't try to attempt any more to avoid overtraining, remember you also have cardio to do. A lot of people do not realize to what extent weight lifting can contribute to losing fat. Due to the hard nature of eating at a caloric deficit, there will … Also you don't want to go to failure only on maybe the last exercise. A cutting workout is usually designed to maximize the oxidation and burning of fat stores in ones body. Always have at least 1 day of rest. So which do you think is going to burn more calories? Close-Grip Bench Press: 2 sets of 4-6 reps as heavy as you can! Scissor Kicks: 3 sets of 15 kicks with each leg. Our community shared their best cutting workout plans that have been proven to help get athletes cut before competitions or training shows. Another great thing about HIIT is that it can be adapted to a diverse spectrum of sports. (Unless you are already husky.) 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. The biggest drawback while cutting tends to be the loss of, or inability to gain, strength and lean muscle mass. My winter training resulted in a larger amount of fat gain after being sidelined with a broken ankle, so I decided to start my cut early and get back to where I need to be. I wasn't a big fan of this before, but now I see the benefit of doing this in the morning after waking up. Keep in mind that you don't need to follow this like it has been written in stone. Eating constantly is important to always have a constant flow of nutrients to the body. Decline EZ Bar Triceps Extension: 2 sets of 4-6 as heavy as possible! So instead of doing pec flyes do bench press etc. Bonus Question: Do you usually cut for the summer? This helps you get through your workouts and start recovering faster. Doing cardio in the morning is worse for muscle loss BUT remember HIIT only lasts 15 minutes which isn't a big deal at all. Another downside to cutting is a lack of energy. I see people all the time in the gym working so hard and wasting it eating junk. Also a few things to remember are to pace yourself. Interval 1: Run 1 minute at 60-75% of max heart rate. I highly recommend weight lifting for anyone trying to lose weight. One-Arm Dumbbell Row: 2 sets of 4-6 as heavy as you can! The first is circuit training which is designed to be a more cardiovascular type workout that also combines the effects of weight lifting. Learn more. Click Here For A Printable Log Of Veeshmack's Day 2 Workout. If you start going 20+ you might find that your doing way too many reps, so keep it around 8-12 per set. workout definition: 1. a period of physical exercise: 2. a period of physical exercise: 3. a period of physical…. 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. I personally tend to gain fat quicker than the average person; therefore I always try my best to do my part to keep fat gain down all year. Therefore we must choose what workout to perform carefully to address those needs. Isolation work is good, but compound exercises are your best bet at burning more calories. While cutting you generally have less calories and less carbs which makes muscle building much more difficult. I don't recommend at all going for the very low repetition ranges. Therefore go for at least 30 minutes to 60 minutes maximum. Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are. But then again there aren't too many sets of legs and with enough rest time in between most people should be able to work cardio and weights on the same day. On all chest exercises alternate between Dumbbells and Bars. Since fat gain almost inevitably comes alongside muscle gain, the other part of the equation is the “cutting” cycle, where you eat at a caloric deficit and modify your workout routine to burn the maximum amount of fat while holding onto as much of your hard-earned muscle and strength as possible. People like cutting carbohydrates because they believe the body will switch to fat for energy during the day. Keep it short and intense always. Intensity is everything. Getting cut is on the minds of many people at this time with summer just around the corner. As I mentioned above you can go straight through it which is really tough and I advise only if your in real good shape, or what you can do is take a very short rest say 10-20 seconds and go back at it. It also depends on your fitness as well. Like HIIT, frequency should be about 3-4 times per week. Each workout should last around 50 minutes, to give optimal hormone surges. I couldn't imagine doing 9 sets for each body part in a full body workout, you would probably die. Barbell Squats: 3 sets of 10 reps steadily increasing weight each set. So instead of doing bench press do incline bench press or decline etc. Final thoughts. High intensity interval training is probably the best form of cardio but can be very taxing and tiring, therefore it is still just as good to perform cardio at a lower intensity, but skipping cardio all together will result in a longer wait for maximum results. If you feel like doing more than go to about 15 repetitions. Just don't try something stupid like having 80% of your calories from fats or something. So, the goal … It also depends on your genetics, with some peoples bodies programmed to hold onto fat more than others. If you gained enough weight and now are looking for the best Training for cutting workout while on steroids to help you get shredded then this article is what you need. There are literally thousands of programs out there that you can try and suit different people's needs. Very simply if you eat over this limit, you gain weight, if you eat under you lose weight. Also for those who have trouble with eating too much, eating more meals a day will help you so you don't over eat. Wide-Grip Lat Pulldowns: 3-4 sets of 10 reps steadily increasing the weight each set. Depending on which body type you are, you will cut fat at different rates. The reason why you hear people changing up their exercises every so often is so that their body doesn't adapt and their results plateau. For abdominal exercises you can change the Friday session once every 2 weeks to a grueling abs session. Foods that contain these are: Certain fish, nuts, seeds, oils, certain vegetables. 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. 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. In other words, cutting is the process of improving your body composition. Goal Of This Workout. Preacher Curl: 3-4 sets of 10 reps steadily increasing the weight each time. This can be combated to an extent with the help of higher protein intake, intense workouts, and the supplementation of products that include BCAAs or EAAs. HIIT is relatively short, only 15 minutes usually. Just reread our article and follow the guidelines above. Also a lot of people get confused when they see the word fats. When you follow the light weight/high reps “muscle definition workout” approach, all you end up doing is providing a weaker stimulus to your muscles which actually increases the chances of muscle loss during your cut. Most people want to be cut for the summer so when they go to the beach they will have a ripped body. At the end of the minute you do a sprint for 15-30 seconds using 90-95% of your max heart rate (Most people go for a 15-20 second sprint). But it works. 3rd Video of the cutting series! As you will notice in both those lifting programs, the main weakness is that you do. What this program will do is take off the fat in an efficient manner with hard work and consistency. Use this principle when you run into the same situation for other body parts. The second option is doing low intensity and longer duration cardio. Bent-Over Barbell Rows: 2 sets of 4-6 reps as heavy as you can! Mesomorphs and ectomorphs tend to cut fat easier while endomorphs tend to take longer to lose fat. Or, like I said, try doing a little bit of cardio for 25-45 seconds to recover but also keep your heart rate up. 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. Circuit training is great for cutting because of the fact that it's a heavy cardiovascular workout but also has benefits of weight training such as strength etc. Decline Bench Press: 3-4 sets of 10 reps steadily increasing the weight each time. 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. Decline Crunches: 3 sets 10-15 reps, increase weight each set and add a twist at the end to target your obliques. The information on this website should be used for general information purposes only, and is not a substitute for professional medical advice. Bent-Over Dumbbell Rear Delt Raises: 2 sets of 4-6 as heavy as possible! This is one workout. And when you’ve received a better understanding, your desired body will appear soon. I’m a big proponent of finding the type of exercise that you personally love, whether that’s a spin class that feels like a dance party, a peaceful hike in nature, or sweating it out in the gym. Many people are doing this now because of the fact that carbohydrate stores are low upon waking up, therefore the body will utilize fat for energy. They facilitate hormone production and are even recommended for fat loss, so get them in your diet. Sprint 20-30 seconds at 90-95% of max heart rate. This means exactly what it says. Also, something else that is very important... EVERYTHING depends on your diet. As always keep in mind that you don't have to follow it exactly and you can tweak it any way you want. Incline Bench Press: 3-4 sets of 10 reps steadily increasing the weight each time. Any good cutting workout plan will include compound lifting. Each workout should last around 50 minutes again for optimal hormone surges. There are three body types, endomorphs, ectomorphs, and mesomorphs. Therefore it is suggested that you do not need to go as heavy as you generally do, but reduce the rest time between sets and exercises in order to keep your heart rate at an optimal fat burning level. Note: You might be thinking for example, how do I do 2 exercises for chest but only 3 sets? Incline Bench Press: 2 sets of 4-6 as heavy as possible! I recommend doing HIIT 3 times per week and trying as hard as possible to schedule them on non lifting days, especially on leg days. A part, such as a stem, leaf, or root, removed from a plant to propagate a new plant, as through rooting or grafting. Right after just eat a decent meal or a protein shake and you will be fine. 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. Numerous sports specific training programs incorporate high intensity intervals similar to the ones in HIIT which can be an advantage if you're juggling say football and bodybuilding. Frequency should be 3 times per week. If you're working all week then you could start overtraining. Dumbbell Shrugs: 2 sets of 4-6 as heavy as possible! For example if you don't like a certain exercise then substitute one that works the same muscle groups instead. Exercise tutorial videos talking you step-by-step through each muscle group, and the more difficult lifts, to optimise your results. For example doing bench press then immediately chin ups so that you don't spend as much time resting. 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. It’s a fat-loss phase that bodybuilders and fitness enthusiasts use to get as lean as possible. If you're not so keen, then try resting 10-20 seconds in between making sure your heart rate is always up there. For example: no exercises for. Click Here For A Printable Log Of gigolojo's First Sunday Workout. The great thing about this kind of cardio is that it burns calories more effectively than lower intensity but longer duration cardio. Here's how to look your best! Flat Bench Press: 2 sets of 4-6 as heavy as possible! Those who have put on enough muscle over the winter are looking to get 'cut' for the summer. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, printable log of ho_124's Circuit 1 workout, https://www.bodybuilding.com/fun/hst1.htm, https://www.bodybuilding.com/fun/bobchic3.htm, https://www.bodybuilding.com/fun/paul4.htm. All rights reserved. Lowering body fat to a desired level will be extremely easier than cutting after a bulking phase. 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. To be honest there are infinite ways of doing the weight lifting aspect. I suggest doing 8-12 repetitions. A repetition range of 8 to 12 reps is widely regarded as the optimal range for muscle mass increases or "hypertrophy". 6 DAY WEIGHT/CARDIO CUTTING WORKOUT Main Goal: Lose Fat Training Level: Intermediate Program Duration: 10 Weeks Days Per Week: 6 Days Time Per Workout: 30-45 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar Author: Team Muscle & Strength Monday - Chest & Triceps Exercise Sets Reps Also for those who have built up muscle, it's important to preserve as much of it as possible through the cutting process. In the cutting phase you should bet on the practice of cardio exercises, effective when the priority is to burn fat. When you’re training six days a week, it’s important to have a rest day. Click here for a printable log of ho_124's HST workout. There is really only one minor issue for some people. Remember the key here is cutting away the fat. Cutting: Lose fat, while minimizing muscle loss. Click Here For A Printable Log Of gigolojo's First Wednesday Workout. Also, if you do too few cardio sessions you're not going to be able to cut in time. As you can see, the goal of a cutting phase is to lose body fat, while maintaining or even building muscle mass. Like circuit training, HST is designed to work the full body in one workout. Try workouts that promote this for example circuit training. Plan a 12-week cutting cycle. Between exercises take no rest, 10-20 seconds rest, or 25-45 seconds skipping. Of course the squats. Bent Over Dumbbell Rear Delt Raises: 3-4 sets of 10 reps steadily increasing weight each set. 2) Diet and cardio is for burning fat. If so, about when do you usually start to cut? However, a cut can ruin all your progress if it's not done right. With that being said, results can be shocking if proper training, cardio, diet, and supplementation are all combined. Click Here For A Printable Log Of gigolojo's First Friday Workout. So remember, you can choose either HIIT or low intensity long duration cardio for your cardio option. In this video I walkthrough my exercises and workouts specifically designed for fat loss. Try to keep it as low as possible and only do it on non-workout days, preferably in the evening to speed up the slow afternoon metabolism. Since you need to eat fewer calories than your maintenance level to lose weight and you need excess calories to put on weight, your objective won't be to put on muscle. 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). Simply put, you need higher calories to build muscle, and you need fewer calories to burn fat and get cut. Supersets are where you do two sets back to back with no rest, usually with different muscles involved. Like HIIT you can use a variety of mediums for low intensity cardio. A period of time when a person strategically adjusts their diet and workout for the purpose of losing body fat in a healthy and sustainable manner WHILE maintaining as much muscle mass as realistically possible. You can choose which type you prefer based on your own needs.Of much concern for many people is muscle loss because of cardio since it has been scientifically proven than cardio does induce muscle loss. Avoid Catastrophising Cheat Meals. When training your abs, be sure to hit all areas including upper, middle, lower, and the obliques. Close-Grip Bench Press: 2 sets of 4-6 as heavy as possible! Also if you have more fat to lose you can afford to go longer, but if you're just finishing up then you can keep it shorter. And while you are running try to flex the muscles you are about …