Spring is almost here. Mardi Gras partying has passed, and all those hours in the gym are about to become a lot more visible. If you’re looking to show off your gains, now’s the time to start transitioning into a “cut” cycle—a period of training that optimizes reducing body fat rather than solely building muscle (“bulking”).
Want to look more ripped? Here’s what you should know:
Focus on fat loss
A lean look, with visible muscle definition, comes from having a low body fat percentage. We’ve written lately about how to approach weight loss. Ultimately, you need to burn more calories than you consume. It takes a deficit of about 3,500 calories to drop a pound of fat. If you’re currently eating at maintenance caloric intake (neither gaining nor losing weight), look to reduce your net calories by 3,500–7,000 calories a week for steady weight loss. A food tracking app can help you get an accurate sense of how many calories you consume (for most people, it’s more than you think!) Keep in mind – one to two pounds per week is the maximum amount of weight you should aim to lose per week. Any more than that, and you are setting yourself up for low energy, muscle loss, mood swings, physical performance decreases, and immediate weight gain as soon as your caloric intake increases.
Adjust your diet You may have heard the saying, “Abs are made in the kitchen.” While it’s not technically true—your resistance training is what’s going to create a strong core—it is true that what you eat will have a significant impact on your net calories. It’s a lot easier to eat 500 calories than it is to burn them off. Eating high protein meals and whole foods can help you with these goals. Furthermore, a big goal of any fat-loss plan should be to maintain as much hard-earned muscle mass as possible. One of the best ways to do this is to increase your protein intake to 1 gram of protein per pound of body weight. While that might seem high to someone unaccustomed to doing so, it’s one of the best ways to recover from your workouts effectively, remain satiated throughout the day, reduce cravings at night, and lower your caloric intake as a whole (thus increasing fat loss).
Stick to your training plan
Continue to prioritize strength training. Even in a “cut,” you want to keep lifting and following a progressive overload plan. You won’t gain muscle as quickly (or at all) while maintaining a caloric deficit, but continuing to strength train will help your body maintain your muscle mass and focus on utilizing your body’s fat instead. Give your body a stimulus to retain as much muscle as possible – lifting as heavy as possible a few times per week is the best way to accomplish this.
Introduce cardio
Gradually introduce cardio into your week to burn more calories. A good place to aim is three 30 minute cardio sessions a week. Running is a classic cardio option, but it’s far from the only choice. Rowing on a row machine offers a low-impact cardio option that also works your core. At BXF, we also guide clients through HIIT training and boxing training as engaging and efficient ways to incorporate cardio. Remember, fat loss is solely about calories in (eaten) versus calories out (burned). If you can find ways to increase your physical activity during the week, it gives you a little more wiggle room with your diet/caloric intake.
If you’re looking to take your training to another level and reshape your body, reach out to us at BXF for a free consultation. We specialize in working with individuals to create custom training plans to help meet your fitness and body goals.
