As long as you're using an appropriate volume and intensity in your workouts and maintaining a moderate calorie deficit, you probably won't have any trouble recovering from your workouts, and thus don't need to change anything while cutting. In fact, you may even be able to gain muscle and lose fat at the same time.
A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays ( 4 ).
You sure can. Working on your muscular endurance and maintaining a calorie deficit at the same time are going to double your efforts towards achieving a leaner and more toned appearance. You'll be improving the condition of your muscles and reducing the amount of fat that surrounds them.
So, what are the best rep ranges for cutting? The best rep range for cutting is one that allows you to sometimes train with heavier loads to preserve basic strength (5-10 reps) and more moderate to light loads to allow you to retain as much muscle while training in higher volumes (10-20 reps).
“If your main goal is to burn fat, then a full-body circuit is a good way to train,” says Jay Moore, fitness manager at Virgin Active Aldersgate. It's simple maths; work more muscles, burn more calories. It's why belly fat-burning deadlifts will earn you a quicker six-pack than endless crunches.
Eat at a caloric deficit
Just as the aim of bulking is to be in a caloric surplus, the aim of cutting is to be in a caloric deficit. This puts you in a “catabolic” state — one where tissue is broken down in the body. Keep your calorie intake below maintenance, but don't go too low.
Assuming you're cutting calories and lifting weights three to four days per week (three is the minimum amount that most trainers say you need to see progress), you only need about three cardio days per week to see your abs.
If you are underweight, you should bulk. If you are overweight, you need to cut; however, the less training experience you have, the more likely it is that you will gain muscle simultaneously as you lean out (though you'll lose weight overall).
Simply put, those who aren't lean enough to bulk should cut first. This would obviously include anyone who is overweight or obese, as well as anyone who is above the ideal range for bulking that we just discussed.
In addition to a gradual calorie restriction through diet, cutting phases usually include some form of cardio or step counting to provide added calorie burning and fat loss. In general, a cutting phase is shorter than a bulk, usually lasting 2–4 months ( 3 ).
It is possible to build a small amount of muscle while in a calorie deficit, but it isn't going to be as much as if you were in a caloric surplus. It is essential to remember that when cutting, your body is in a calorie deficit. As such, it does not have the same amount of energy available to build new muscle tissue.
Use HIIT rather than steady state cardio
If you're trying to burn through body fat in a cutting program, you'll generally have 4-8 weeks to get rid of as much fat as possible. A HIIT program in your week of lifting can really help cut down fat in as fast a time as possible.
Cardio for weight loss: 5 days a week
According to the CDC, aim to do either 30 minutes of moderate-intensity cardio at least 5 days a week (150 minutes total per week) or at least 25 minutes of vigorous aerobic activity 3 days a week (75 minutes total per week).
Protein is the most important macronutrient during a cutting diet. Your body uses protein to build muscle and organ tissue. The combination of weight training and protein is powerful enough to build muscle even when cutting. Protein also provides you with energy, although that is not the main reason for eating it.
As a rule of thumb, your total cardio for the week should take no more than half the time you spend lifting weights. So if you spend 90 minutes 4 times per week lifting weights (6 hours), that means you should do no more than 3 total hours of cardio per week.
Cutting is nothing more than lowering your fat percentage by adhering to a strict diet plan. This makes your muscle mass more visible. The difference between cutting and a regular diet is that with a regular diet you often lose muscle mass. Cutting is adjusting your diet so that the loss of muscle mass is minimal.
Once you reach a body fat percent of 15% for men or 25% for women, that's when you'll want to start the cut. With a calorie deficit and ensuing weight loss, you'll start losing that fat gain you've put on over the winter months.
A dirty bulk refers to a period of aggressive weight gain used to promote muscle and strength gains in strength sports and certain team sports.
It all depends on your goals. Cutting is the way to go if you want to lose fat. If you want to build muscles, a recomp is the best option.
Recent research suggests that, contrary to popular belief, people who are overweight or obese can still add muscle through resistance training. When they do, they'll set themselves up for long-term success!