You will also increase definition. This can be performed on Fridays, instead of Biceps and Triceps. Also if you are going to start lifting, then it's important to keep in mind that you shouldn't attempt a heavy lifting schedule. James, I used to do cardio prior to weight lifting, regardless of my goals (cutting, etc). Therefore if you're overdoing HIIT your going to feel drained and overtraining is a possibility. First and foremost, before you even start to warm up, pick a good running surface. As you might see, you have a lot of work to do here, 23 sets so don't rest too long in between. Remember to use strict form as well. These workouts are the low-intensity bouts, long in duration, which we talked about in the beginning. This number of daily calories is commonly referred to as the “Total Daily Energy Expenditure (TDEE)”. It’s best to spend no more than 30 minutes doing your cardio workouts. Remember also to warm up each body part once and only once to get the blood flowing so that maximum effort and weight can be applied. Incline Bench Press: 2 sets of 4-6 as heavy as possible! Imagine taking a couple months break from lifting and going back to it in the bulking phase, it will make it that much harder to start again. Tihomir Stefanov (Tisho) is a qualified personal trainer and content writer with a dedication to helping fitness enthusiasts around the world. Elliptical trainer. Right after just eat a decent meal or a protein shake and you will be fine. Barbell Squats: 3 sets of 10 reps steadily increasing weight each set. Also for those who have trouble with eating too much, eating more meals a day will help you so you don't over eat. If you do not, you risk a plateau and getting bored with your workouts. Ok, so now let's get into the workout. One option for cardio is performing HIIT which recently has been picking up in popularity. Close-Grip Bench Press: 3-4 sets of 10 reps steadily increasing weight each set. This means exactly what it says. People like cutting carbohydrates because they believe the body will switch to fat for energy during the day. They facilitate hormone production and are even recommended for fat loss, so get them in your diet. Dumbbell Shrugs: 2 sets of 4-6 as heavy as possible! This can be obtained by doing multiple exercises such as leg raises, crunches, sit ups on an air ball, jack knives, and planks. Not only that but HIIT improves resting blood pressure, metabolic (MET) capacity and heart rate reserve. There are literally thousands of programs out there that you can try and suit different people's needs. With this being the primary goal of a cutting workout, the results are highly dependant on one's diet and nutrition plan. Days Per Week. Also, for those who aren't in the greatest shape and want to lose weight, lower intensities are a better option than HIIT. As always keep in mind that you don't have to follow it exactly and you can tweak it any way you want. High intensity interval training is probably the best form of cardio but can be very taxing and tiring, therefore it is still just as good to perform cardio at a lower intensity, but skipping cardio all together will result in a longer wait for maximum results. Since you generally are eating less, or at least in smaller portions, you are not getting the same amount of carbs and calories required for optimal performance. Even the pros in many sports take a day off at the end of the week to rest and, Tuesday - HIIT Or Low Intensity Long Duration Cardio, Wednesday - Circuit Training Workout Or HST, Thursday - HIIT Or Low Intensity Long Duration Cardio, Saturday - HIIT Or Low Intensity Long Duration Cardio. (This is the extra day that you can choose to dismiss). The best supplements for helping in the prevention of muscle breakdown are BCAA and EAA products. Also a few things to remember are to pace yourself. Ideally you should do 4. © 2020 Bodybuilding.com. Click Here For A Printable Log Of gigolojo's Second Sunday Workout. If you're in football and are looking to get cut at the same time, then HIIT is probably best for you. You will do this 3 times throughout the week. 3. So it looks something like this: Frequency is extremely important. People who have less meals a day tend to over eat on those meals. With the correct calorie intake you can even slightly increase the visual size of your muscles. They may actually even increase your appetite, which will most likely lead to binging and failing on your weight loss goals. Change it up every 2 months. I mean do you really think you're going to be burning nearly as much calories doing heavy wrist curls as opposed to squats? I can lose fat easier so I usually start a couple months ahead to give myself enough time to get cut. Now, those daily needs represent the amount of energy (number of calories) you would need to sustain your physiological processes and more importantly, in this case, maintain your weight. Therefore go for at least 30 minutes to 60 minutes maximum. Sign up. Taking a look at those three things I would like to suggest two different kinds of workouts. On top of the calorie deficit, during a cut, usually cardio plays a large roll, and depending on the intensity of the cardio, it can be very taxing on the CNS, which leads to constant fatigue and over training. Let’s be real, we all associate jogging and running with being healthy and active. Before delving into the workout we must look at the goal which is to cut as fast as possible with minimal muscle loss. Always have at least 1 day of rest. The aerobic energy system uses oxygen to use up muscle and liver glycogen (the stored form of carbs/glucose), as well as fatty acids (and protein if fat and glucose are not available). I personally tend to gain fat quicker than the average person; therefore I always try my best to do my part to keep fat gain down all year. However the body is very complex, and as such there are exceptions, for now just use that rule as a guideline. When cutting, you ideally want to be doing abs consistently. You want to use a weight where you can still continue with the rest of the circuit. Just do not get discouraged and keep at it, and never listen to those garbage TV commercials and think, why can't I lose weight that easy? Another downside to cutting is a lack of energy. I'll help you decide which workout you want to do by listing some pros and cons of the two types of lifting programs. Some people who are out of shape and overweight might not be able to keep up the high intensities, so using a lower intensity would be best. hey guys, I was just wondering what you guys thought was the best cardio routine for cutting fat, not improving your running capacity, etc.? If I see any good ones I may just implement it in my next cut as cardio is probably the hardest thing about cutting for me. The 3 best options for cardio when bulking are: (1) keep it minimal and limit it as much as possible, (2) do low-intensity bouts between 15-45 minutes, or (3) do high-intensity bouts between 10-15 minutes. Weighted Bench Dips: 3 sets of 10 reps steadily increasing the weight on your upper legs each set. Our best cardio workouts will help you burn fat. Keep in mind that you don't need to follow this like it has been written in stone. Also in the interest of keeping your heart rate up I suggest resting from 25-45 seconds ideally and 60 seconds maximum. You also rev your metabolism through the roof so you can expect to burn a lot of fat without cutting into your hard-earned muscle. So there are a variety of factors. This helps you get through your workouts and start recovering faster. Let's say you choose running; you start off by doing this for a minute at 60-75% of your max heart rate. Concentration Curls: 3-4 sets of 10 reps steadily increasing the weight each time. Flat Bench Press: 3-4 sets of 10 reps steadily increasing the weight each time. Those amino acids can come from your hard-earned muscle tissue. Also, see what type of sports your doing. Because it's low intensity, the main fuel will be fat since the body will reserve the carbohydrates for more intense exercise.2 However you have to be careful not to go overboard because the body has mechanisms to preserve fat levels and if you go over 60 minutes, you will start to use muscle as energy. There is really only one minor issue for some people. Decline Bench Press: 2 sets of 4-6 as heavy as possible! For example if you totally go all out in the first two exercises then the rest will suffer and that's not what you want. While cutting you generally have less calories and less carbs which makes muscle building much more difficult. Why is it that the gym is always full at the beginning of the month and completely empty towards the end? Unlike resistance training, this type of training has one goal in mind: No wonder cardio for cutting is so widely associated with weight loss. You can substitute your own workout program if things are going jolly for you, or if you would prefer some other workout program, by all means go ahead. Isolation work is good, but compound exercises are your best bet at burning more calories. Cardio for cutting can be done but it is NOT a mandatory part of the weight loss process. The second is HST or hypertrophy specific training because of the fact that it utilizes compound exercises and focuses on the major muscle groups. Also a lot of people get confused when they see the word fats. This process is steady and slow. Leg Extensions: 2 sets of 4-6 as heavy as possible! Next for weight lifting you can choose between circuit training or HST. I also don't suggest going in the low repetition ranges like 2-5 because this isn't a powerlifting workout. Click Here For A Printable Log Of gigolojo's First Friday Workout. My winter training resulted in a larger amount of fat gain after being sidelined with a broken ankle, so I decided to start my cut early and get back to where I need to be. We widely recommend doing HIIT cardio, or even just sprints alone. Time Per Workout 30-45 minutes Equipment Required. The great thing about this kind of cardio is that it burns calories more effectively than lower intensity but longer duration cardio. Nothing too complicated. I wasn't a big fan of this before, but now I see the benefit of doing this in the morning after waking up. Another thing you can do is do some form of cardio in between the exercises, for example some skipping for 20-45 seconds to recover but also keep your heart going to burn those calories. What is the best workout to get cut? Also, it varies for some people the rate at which they can take off the fat. If you're eating sugary foods, or foods that have a high GI rating, then your going to be spiking your insulin. Some like to have cardio and weights on the same day but not on leg days. Decline Crunches: 3 sets 10-15 reps, increase weight each set and add a twist at the end to target your obliques. The best cardio machines. If your scared, even IFBB pro Bob Cicherillo advocates 30-60 minute runs, and for someone in his position, preserving muscle is of utmost importance. Reverse Crunches: 3 sets of 10-15 reps. For added weight add a dumbbell but ensure you have perfect technique before adding weight to avoid injury. Doesn't focus on smaller body parts like some programs. 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