Victor Forge
Getting cut or ripped is a common goal for bodybuilders and fitness enthusiasts, but it requires dedication and patience. The cutting phase involves eating less and shedding body fat while retaining muscle mass. This means cutting calories, reducing weight training, and increasing cardiovascular exercise. A successful cut requires a well-planned diet and exercise routine, and it's important to consult a doctor or nutritionist to ensure your plan is safe and appropriate for your body.
| Characteristics | Values |
|---|---|
| Diet | Eat high-protein, low-fat foods, such as lean meats, eggs, beans, tofu, and nuts. |
| Cut down on greasy, high-fat, and high-sugar foods, alcohol, and processed foods. | |
| Focus on fiber-rich legumes, vegetables, and berries. | |
| Drink water instead of soft drinks, and limit water intake before a competition. | |
| Eat small portions frequently, and stop eating an hour before bed. | |
| Workouts | Incorporate weight training and moderate-to-intense cardio. |
| Focus on large muscle groups such as the legs, chest, and back. | |
| Try fasted cardio or HIIT sessions. | |
| Avoid over-training and allow for rest days. |
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What You'll Learn
Eat high-protein, low-fat foods
Eating high-protein, low-fat foods is essential to cutting muscle fast. Protein is a key macronutrient for muscle building and weight loss. It helps to increase muscle mass and strength while reducing body fat. A high-protein diet can also help suppress appetite and promote fullness, making it easier to stick to a calorie-restricted diet.
To cut muscle fast, aim for a greater intake of protein-rich foods such as lean meats, eggs, beans, tofu, and nuts. Chicken, in particular, is considered a staple for gaining muscle due to its high protein content. Each 3-ounce (85-gram) serving of chicken breast provides about 23.1 grams of protein and only 2 grams of fat. Other good sources of protein include Greek yoghurt, skim milk, salmon, shrimp, and pork tenderloin.
When increasing your protein intake, it is important to choose lean, low-fat options. High-fat foods tend to be richer in calories, which can sabotage your nutrition plan. Instead, opt for protein-packed foods that contain fewer calories on average, such as those mentioned above. Additionally, consider using protein supplements such as whey protein powder or rice protein supplements, which can add a substantial amount of protein to your diet without the extra calories.
While increasing your protein intake, it is also crucial to maintain a well-balanced diet that includes healthy carbohydrates and fats. These provide fuel for exercise and physical activity, ensuring you have the energy to perform intensive workouts that help build muscle. However, be mindful of your total calorie intake and consider using a nutrition app to track your daily protein and calorie consumption.
In addition to a high-protein diet, staying properly hydrated is crucial when cutting muscle. Water can help reduce the bloated look and provide numerous health benefits. Avoid soft drinks and sugary beverages, as these add empty calories to your diet. Instead, drink water to stay hydrated and support your muscle-cutting journey.
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Cut down on greasy, high-fat foods
To cut muscle fast, you need to cut down on greasy, high-fat foods. This is because high-fat foods are richer in calories, meaning it won't take much to sabotage your nutrition plan. Lean, protein-packed foods, on the other hand, contain fewer calories on average. Their protein content will help you build valuable, calorie-incinerating muscle mass, as well as keep you feeling full for longer.
A good starting point is to get about 30% of your calories from protein, 40% from carbs, and 30-40% from fats. Get your protein from sources like lean meats, eggs, beans, tofu, and nuts. Stay away from fried foods, chips, and other snack foods. A good guideline is to get at least 1 gram of protein for every 2 pounds (0.9 kg) of your body weight.
It is also important to remember that the number of calories you need will vary from person to person. It depends on your body weight, composition (people with more muscle mass need more calories to maintain it), activity level, and other factors. Generally, cutting 500 calories a day from your usual diet will result in losing ½ to 1 pound (0.23 to 0.45 kg) of fat per week.
You should also focus on fiber-full legumes, vegetables, and berries, especially on the days you’re not working out. Many studies have found that people experience increased satiety, lower insulin levels, and greater weight-loss success on a low-carb/high-fiber dieting approach.
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Focus on full-fibre legumes, vegetables and berries
To cut muscle fast, it is important to focus on full-fibre legumes, vegetables, and berries. This is because fibre is an important food group to incorporate into your diet when cutting down calories. It provides a great way to snack healthily without adding many calories.
Legumes, vegetables, and berries are nutrient-dense foods that are rich in vitamins, minerals, and antioxidants, which are essential for muscle growth and recovery. For example, lentils are an excellent source of fibre and protein, which are crucial for fat-burning and muscle building. Similarly, chickpeas and black beans are also good sources of protein. Legume-based pasta provides 13 grams of protein per serving, nearly double the protein content of regular pasta.
Broccoli is another vegetable that is high in vitamin C, which aids in post-workout recovery by boosting collagen production and protecting the body from damage caused by free radicals. Vitamin C-rich foods, such as oranges and broccoli, are also a great way to get your vitamin C intake. Garlic is another vegetable that has been shown to raise testosterone levels, a key hormone in muscle growth and strength.
Additionally, berries are a great way to satisfy your sweet tooth while staying on track with your fitness goals. They are packed with antioxidants and nutrients that can help reduce inflammation and improve overall health.
It is important to note that while focusing on full-fibre legumes, vegetables, and berries is essential, it should be complemented with an adequate intake of protein and a balanced diet that includes other food groups to ensure your body gets all the necessary nutrients for optimal muscle growth and recovery.
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Finish weight training with 20 minutes of cardio
To cut muscle fast, you need to eat less and try to shed body fat while maintaining muscle mass. This involves reducing your caloric intake, eating more protein, and doing cardio.
One way to do this is by finishing your weight training workouts with 20 minutes of moderate-to-intense cardio. During your weight training, you would have used up the glycogen in your muscles, so your body will use its fat stores for energy. You can also try doing cardio in a fasted state, for example, going for a short jog before eating breakfast.
If you want to do cardio after weight training, you can try a "cardio finisher". This involves 10 minutes of high-intensity cardio intervals at the end of your strength training session. You can also try extended moderate-intensity aerobic exercise for 20 minutes at a 60-80% effort level.
If you are just starting to exercise, you should work your way up to high-intensity interval training (HIIT). HIIT involves short bursts of exercise at maximum intensity, followed by equal or shorter periods of rest or low-intensity exercise. An example of a HIIT workout is 20 seconds of high-intensity activity followed by 60 seconds of rest.
Twenty minutes of exercise is enough to get a good workout, and short, high-intensity workouts are easier to fit into a busy schedule.
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Drink water instead of soft drinks
Drinking water is an essential part of cutting muscle fast. Water is a 'free' drink, whereas soft drinks or sugary beverages will cost you precious calories that could otherwise be consumed as meals.
Drinking water instead of soft drinks means you won't be adding empty calories to your already restricted calorie limit. Soft drinks and sugary beverages can hinder your weight loss goals, whereas drinking water can actually help you lose weight. Water has zero calories, and staying hydrated can help curb cravings and suppress your appetite.
Drinking water can also help you perform better during workouts. Research shows that even a small amount of water loss can hinder your performance. When you don't have enough water in your system, your blood thickens, affecting the blood's oxygen-carrying capacity, and thus lowering the amount of oxygen your muscles receive. Water also helps lubricate your joints, and when you're dehydrated, you're less able to flush toxins out of your system, and your body's ability to cool itself is hindered.
It is recommended that adult women consume about 91 ounces (11 cups) of fluid a day, and adult men consume about 125 ounces (15 cups). Athletes need even more fluids to replace water lost through sweating. The amount of fluid you need depends on how much you sweat, the climate, exercise intensity, and how long you are active. It is recommended that you drink 17 to 20 ounces of water a few hours before exercising, and 8 ounces of water 20 to 30 minutes before exercise or during your warm-up.
While water is the best option for hydration, there are other drinks that can help you stay hydrated and aid in muscle recovery. These include chocolate milk, coconut water, cherry juice, and tea.
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Frequently asked questions
Before starting any new diet or exercise routine, it is important to consult a doctor to make sure that you stay within limits that are appropriate for your age, sex, and physical condition.
Of all the macronutrients, protein is the most important food group for cutting. While you may crave carbohydrates the most when cutting down calories, protein is important to build muscle and boost your metabolism.
The number of calories you need will vary from person to person and depends on your body weight, composition, activity level, and other factors. Generally, cutting 500 calories a day from your usual diet will result in losing 0.23 to 0.45 kg of fat per week. Consult a doctor or nutritionist for a professional opinion.
Eat high-protein, low-fat foods to preserve your muscle mass. Try to get about 30% of your calories from protein, 40% from carbs, and 30% from fat. Get your protein from sources like lean meats, eggs, beans, tofu, and nuts.
Try finishing your weight training workouts with 20 minutes of moderate-to-intense cardio. Keep the intensity and length of the workout moderate. Push yourself with metabolically challenging workouts, like a HIIT session. If you are looking to target specific muscle groups, note that two or three weeks isn’t enough time, so stick to workouts that focus on large areas like the legs, chest and back, or the entire body.
