CUTTING AND SHREDDING BODY FAT
CUTTING AND SHREDDING BODY FAT
THE HOLY GRAIL OF WORKING OUT
BY IAN ROBINSON - LEVEL 4 REPS MILITARY PT
Winter is over…. Xmas has finished… You have a summer holiday coming… you have let yourself go a bit…. these are all common phrases I hear as PT and they all want the same thing…. the cut or shred of body fat!!!
Firstly, let’s look at the difference between a cut and a shred, as many of you probably don’t know, there are slight differences and are not the same thing:
Cutting is trying to lose fat so that your muscle definition is more visible.
Shredding is not really a muscle term. They are shredded, which means you have dieted down to the ultimate level of muscular definition.
But both are where people want to be, especially after telling me their reasons why like in the first paragraph.
Similar to my building muscle mass article, I will break it down simply, with not too much science behind it all, at the end of the day, you want results without being bored to death with the science!! follow these simple tips to help achieve your goals:
* Calorie deficit - Quite simple really - the opposite to the building mass article - just ensure you are at deficit at the end of the day - however you must be careful to not do this too quickly or too hardcore early as it may lead to loosing of muscle gains and size - start slow, small decreases in calories, whilst maintaining a high level of proteins and essential nutrients
*Increase lean food intake and avoid sugar- ensure you are eating a lean protein at every meal and snack - as we know protein ensures you are building lean muscle mass whilst keeping the body full and burning fat at the same time - chicken, eggs, tuna etc… easy wins!! As for sugar, Naturally occurring sugars are fine, but anything refined or processed is not. Sugar is quickly consumed by the body to be used as energy and any excess is stored as fat. During a cut, sugar should be virtually eliminated from your diet. Eat foods high in protein and fibre.
Eating clean means you get to eat more, as sugary foods are far more calorific than vegetables and lean protein.
* Up water intake- While water does make your body look a bit more ‘bloated’, it has so many benefits that you need to seriously up your intake in order to succeed during a cut. For starters, water helps stave off hunger. Having a few glasses with a smaller meal will fill you up and allow you to get by without feeling pangs despite less calories. The additional hydration will also help give you energy during workouts, so you’ll be able to push a little harder and ultimately burn more calories.
Thirdly, drinking water as opposed to soft drinks means you won’t be adding empty calories to your already restricted calorie limit. Essentially, water is a ‘free’ drink whereas soda or sugary drinks will cost you precious calories that you could have used on meals.
* Up cardio, but don’t forget to do weights - (high reps) - When cutting, you’ll have already worked out what your calorie level is and be eating at a deficit in order to lose weight. By performing hard cardio, you’ll heighten your metabolic rate and burn even more calories. This means that you’ll lose weight faster and can also make up for days where you’ve over-eaten and need to burn extra.as for weights, don’t neglect them - Building muscle also helps burn fat. Performing high rep exercises designed to build mass results in more lean muscle tissue. This tissue raises your metabolism, which heightens the rate you burn calories. To put it simply, the more lean muscle you build, the better your cut will go. Ditch the idea of shrinking your body and instead think of reshaping it.
* Use lean supplements & caffeine to assist - Caffeine helps to increase alertness and improves concentration. This helps you to focus on your cut. However, it is recommended not to exceed a daily intake of 400mg of caffeine from all sources.It will also boost your metabolism when resting, hence burning more calories, alongside this,
I always have a lean protein shake available in my gym bag or in the car, ready at all times for when hunger strikes and you need the quick protein fix to aid cutting whilst ensuring you don’t lose muscle mass - I always turn to Kings nutrition LEAN DIET WHEY - it has low carb and fat content, 24g of high quality protein and is the ultimate meal replacement!!!