![]() We will get into the details of what your diet and workouts should be further below. Of course, don’t expect to gain muscle (or strength) on a cut, as that simply goes against science (calories in vs calories out - you can’t gain weight on a deficit). A slow and proper cut should see little to no muscle loss. Also, it should be noted, the slower the fat loss, the less likely muscle will be loss. If you follow a plan like ours, you will certainly maintain most of your muscle mass. In fact, it’s pretty hard to lose a significant amount of muscle as long as you aren’t on a starvation diet, doing super long cardio sessions (marathon long), and/or doing a strict cutting plan for way too long (like all year round, which is obviously not sustainable).Īll in all, you really don’t need to worry much about muscle loss when cutting. Most people make out the whole “losing muscle when cutting” to be a bigger deal than it really is. HOWEVER, as long as you cut using a reasonable deficit, keep your protein intake high, and continue lifting weights, muscle loss will be very negligible. ![]() While the goal of a cutting phase is to lose fat while maintaining muscle, a little muscle loss may occur along the way. Here are some of the most common questions we get about cutting. ![]() There’s obviously more to cutting, but before we get into the how of cutting, let’s go over some frequently asked questions about cutting, as we are sure many of you reading this will be wondering the same things. To do that, we must eat at a slight deficit and continue weight training (and for most, up the cardio). That means the pounds must mainly be FAT. So, the goal of any good cutting workout & diet plan, ours included, is to take pounds off the scale while maintaining pure muscle mass. If not, you are not really “cutting”, rather you are simply losing weight. For a cut to be truly successful, the trainee must be able to restrict muscle loss. Really, the key point is at the end of the statement above. In the world of fitness, especially bodybuilding and strength training, the term cutting refers to losing weight while retaining as much muscle mass as possible. Our ultimate goal with this cutting plan is to help you lose fat while maintaining muscle. This guide has everything you need to know about cutting and it even lays out what you need to eat and a workout program for you to follow. That makes the workout more "fun" (irony quotes intentional), while raising your heart rate and conditioning your cardiovascular fitness to a greater degree.Īnother benefit of HIIT is that you can do it almost anywhere with any piece of equipment-or without any equipment at all! Although it can be done on gym machines, you can also do bodyweight moves, or even with bands, like in my Cardioaccelleration Band Workout.Whether you are looking to cut weight for summer, a fitness event, or simply to achieve your ideal body mass index (body fat percentage), we guarantee this cutting workout and diet plan will get you there. With HIIT workouts, the intensity bursts may be more grueling, but they are short and simple. Personally, I can't think of anything more monotonous than being stuck on a cardio machine for 30-60 minutes straight! More recently, another study in 2017 found that a similar six-week HIIT protocol increased free testosterone production in masters athletes. Specifically, a group peddling at a lighter resistance increased test levels by about 60 percent-not shabby-while another group peddling against extra resistance increased their testosterone levels by almost 100 percent. In a study from 2009, researchers in New Zealand found that competitive cyclists performing four weeks of 30-seconds-on, 30-seconds-off sprints boosted their testosterone levels significantly. And definitely wear a shirt you don't mind sweating in! Just follow the work-to-rest intervals as indicated. Jumping jack (or other fast bodyweight move).Pick one of these or something else that you enjoy, and don't be afraid to mix things up every once in a while. You can do this conditioning routine using a wide variety of exercises. If you need to spend more than two weeks at a particular phase before moving up, do so! If 15 intervals is way out of reach, do 10 and build up to 15.Start with 2, then bump up to 3-4 as your conditioning and recovery increase. Perform each workout 2-4 times per week.Recover all you can, so you can bring the intensity to the sets. During the recovery periods, slow way down.During the "sets," don't just pick up the pace a little.Don't forget the brief warm-up and cool-down with each workout.If nothing else, have a protein shake or some BCAAs 30-60 minutes beforehand. Don't perform these workouts as fasted cardio as it will limit the intensity you can bring.The Beginner-To-Advanced 8-Week HIIT Program
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