Mike Israetel of RP Periodization says, “Ultra-Rapid Diets are Usually Bad Ideas”. If you are thinking you can bulk for 12 weeks and cut body fat in 4, you will most likely run yourself into the ground and lose more muscle in the process than if you took 6-8 weeks. In an ideal world, you can allow for a long, slow cutting phase, one that can be done without drastic measures so that the highest amounts of muscle mass can be preserved. You cannot cut weight forever, nor should you.
90 DAY V SHRED BEFORE AND AFTER HOW TO
Related Article: How To Build Muscle After Weight Loss (7 Things To Know) Midway through April, you can start your cutting cycle, which will run for 8-12 weeks with you finish the final weeks of the cut just as you enter into the summer season! In this example, you could plan to enter a bulking phase in which you gain 0.50% of bodyweight per week for 8-12 weeks (January, February, and March), followed by a 2-3 week maintenance phase in which you need to body to stabilize at that new weight to preserve muscle growth. For example, if you want to look great for summer, be sure to give yourself March, April, and May to cut weight slowly so you can preserve as much muscle mass as possible. That said, I suggest starting your cut phase 8-12 weeks out from an event/season/date you are looking to feel your best. Often, this baseline is preceded by a bulking phase, in which the individual systematically increases caloric intake that allows for increased body weight at a slow, steady rate of 0.50% of bodyweight per week for 8-12 weeks OR until body fat levels increase above 15% or so.īulking during a phase in which you have high amounts of body fat (often 15% or more) can actually be counterproductive, as your body is “too good” at gaining weight, and often means it gains higher proportions of fat than muscle during this phase than normal. Prior to any cutting phase, it’s recommended that you are in a state of calorie equilibrium to best set the baseline for progress. STEP 1: SET A DATE FOR YOUR CUTTING PHASE Related Article: 2 Day Workout Split for Beginners (That Actually Works)
That said, the MOST essential aspect of a cut phase is the diet, which is discussed below as it goes 100% hand-in-hand with the overall training volumes and intensities you select when strength training. It is important to note that during a cut phase, strength training is essential. Step-By-Step Guide to Strength Training While Cutting Weightīelow is a seven (7) step guide to strength training while cutting. Power: 5 Main Differences You Should Know Moral of the story: lifting weights during a cutting phase is CRITICAL, often even more important than cardio. Strength training, especially with heavy to moderate loads (do not fear lifting heavy while cutting) can significantly help you lose body fat, keep metabolism high, and preserve muscle tissue when in a caloric deficit (cutting).įailure to strength train, especially without significant loading, can result in muscle wasting, loss of strength, and decreased metabolism. Most individuals who cut weight incorrectly fail to properly adhere to slow and steady weight cut programs, which often diminishes their ability to lose body fat slowly and maintain high amounts of muscle mass. The goal of cutting is to lose as much body fat as you can in a systematic process that also preserves muscle mass. Why Should You Strength Train While Cutting?
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