Cutting is a phase where you reduce you full body fat percentage until your muscles and abs are clearly visible. Mainly, bodybuilders, athletes and fitness enthusiasts focus on cutting after a bulking phase.
Specific Goal of cutting
If your goal is cutting, you need to follow certain rules:
Focus on fat loss while maintaining muscle.
Continue weight training with heavy lifting to prevent muscle loss.
Maintain muscle mass and work towards achieving a perfect body structure.
Do cardio exercise to stay lean, shredded and build a defined look.
Maintain proper protein intake for muscle growth and sleep 7-8 hours daily to allow body recovery.
Smart cardio sessions are needed to keep your body active and melt fat.
Most important, consistency is the key. Almost every successful person in the world has one common trait: consistency. If you can stay consistent and work hard, success will eventually come. You may see result within 1.5-2 months but if not, be patient-good things take time. Believe in yourself and stay focused.
Most Effective Exercise for the Cutting Phase
1: Heavy Weight Training ( Strength Training )
To maintain muscle mass
- Squats
- Deadlifts
- Bench Press
- Overhead Shoulder Press
- Barbell Rows
Train each muscle group at least twice a week. It helps for your body intensity grow .
2: Isolation Exercise ( Targeted Body Part ) is bicep curls, Triceps Pushdowns, Lateral Raises, Dumbbell Fly’s is helps muscle detailing.
3: HIIT ( High-Intensity Interval Training ) : Best for burning more fat in a short time.
Example: 20 seconds sprint + 40 seconds jogging – continue for 20 minutes, Burpees, jump Squats, High Knees – Boosts heart rate and metabolism.
4: Core & Abs Training: To make abs visible, fat loss + core training necessary.
- Plank
- Leg Raises
- Russian Twists
- Mountain Climbers
Every exercise performed 3 times a week is enough.
How to Stay Consistent with Your Exercise Routine
Struggling to stick to your workout plan? Here are simple, proven strategies to keep you motivated long term.
5: Steady-State Cardio (Low-Intensity Cardio)
Low-intensity, longer-duration cardio:
- Walking on a tredmill
- Stationary Cycling
- slow jogging
It’s helps to promotes fat oxidation.
Important Myths about the Cutting Phase
1: Many believe doing more cardio and lifting less weight is enough-this is a wrong concept.
2: Some think that eating less and losing weight quickly will make their abs and muscles visible-this is also wrong.
3: It’s not about just losing fat, you must maintain your muscle while losing fat to have an attractive body.
4: Cutting is not about showing abs – the whole body must become lean for a muscular and better look.
5: Some people think eating only protein will be enough – that’s also a myth. You must eat carbs and healthy fats too have enough energy for workouts, otherwise you won’t be able to perform properly.