Those who practice regular physical activity and bodybuilding will encounter at some point the terms bulking and cutting, which refer to the cycles of weight gain and fat loss. Although the majority of people want to gain lean mass without gaining fat at the same time, it can be quite challenging to do this.
Because of this, it is easier to increase your weight first and then eliminate the excess fat. Simply visualize cutting as your new year’s goal after December. I know I would!
So, after many months of increasing your body mass and bulking, you decide it is time to enter the cutting phase, but have no idea where to start. Losing fat is not burdensome if you follow a regimen and have the discipline to stick to it. Let’s show the best approaches on how to cut after bulking.
Reduce your Caloric Intake
Cutting isn’t just about losing weight to have defined abs, because if done incorrectly, you can also lose muscle mass. First of all, you must decrease your caloric consumption to be able to utilize the stored fat as energy.
Adjust your caloric intake based on your weight and amount of exercise you do and reduce approximately 300 to 500 calories from it. Increase your protein intake to 30% to sustain your muscle mass, while designing low-carb meals to boost your metabolism. This way, your body will need to burn your body fat as fuel.
Incorporate High-Intensity Workouts
A great approach to accelerate your fat loss is employing high-intensity routines in your daily workouts. HIIT (high-intensity interval training) and Tabatha are short routines where you perform bursts of all-out work followed by short intervals of active rest.
Research shows that this type of workout helps boost your metabolism and burn fat even after you finished working out. High-intensity workouts have the potential to burn maximum calories in short timespans. The adrenaline circulating through your body will amp you up and help you lose fat faster.
You must drink enough water to aid your body in eliminating toxins and promoting weight loss. Remember that water is a “calorie-free” drink that is necessary for many functions in your body, like chemical reactions, blood filtering, and strengthen your immune system.
It can enhance your energy level during your daily routines, while also reducing your appetite. Sometimes, you might feel bloated, but it will fill your stomach and reduce cravings or binge-eat. There is a reason our body is made of approximately 70% water.
It is important to avoid or reduce completely all processed carbohydrates and refined sugar in your diets. When you consume high amounts of sugars, it causes your body to release insulin to stabilize your blood sugar levels. However, it also reduces these levels by converting the excess sugar into fat, which will ultimately hinder your cutting journey.
The best way to make healthy substitutions in your diet, such as consuming sweet potatoes instead of french fries, non-starchy vegetables (broccoli, cauliflower, spinach), and increasing protein-rich meals. Say goodbye to sodas and pastries and welcome meat and chicken to the party!
Eat a Cheat Meal Smartly
Any diet plan is divided into 80% smart eating and 20% cheat meals. This means that in a week, you are able to have a small snack to satisfy your cravings and maintain your sanity. However, it does not mean that you should eat a glazed-filled donut with three scoops of ice cream as your cheat meal.
The best way to calculate the number of calories in your cheat meal and adjust your caloric intake on the remaining meals so you can still have a caloric deficit and burn calories. For example, you can eat two slices of pizza at lunch, and then have a protein-filled smoothie as your dinner.