Cutting is the term used by bodybuilders to refer to the dieting performed before contests. And while cutting requires you to be dedicated with your nutritional choices, the workouts you perform during cutting are vital as well. These workouts must burn enough calories to help you reach your goal weight and help burn fat, not muscle.
Frequency
While mass-building routines usually promote a decreased frequency of exercise to provide ample recovery time, cutting workout routines promote increased frequency. Bodybuilder Hugo Rivera suggests working out six times per week, with one day of rest. This will allow you to burn more calories each week than you would on a workout plan that suggests less frequent sessions.
Workout Length
In the interest of burning a high amount of calories, you may be tempted to exercise for an excessive length of time. Bodybuilding Lee Labrada explains that if you spend too long in the gym, you will compromise intensity, which will negatively impact the effectiveness of your workout. Generally, working out for more than an hour may be counterproductive; Hugo Rivera suggests 60-minute cutting workouts.
Weight Training
To burn the most calories during a cutting phase, you should perform cardiovascular exercise and weight training workouts, the latter of which will help you preserve muscle. Bodybuilder Anthony Lee explains that you should focus on one body part per workout, as this enables you to work out frequently by exercising a different muscle in each workout. Lee suggests using high repetitions to help promote fat-burning.
Cardio Training
Cardio, which is short for cardiovascular, training involves exercises, such as biking and running. This exercise helps maintain the health of your cardiovascular system and helps burn calories. Bodybuilder Layne Norton suggests performing cardio before breakfast, as this stimulates the release of growth hormone, a powerful fat-burning hormone.
References
- Body Building.com: Hugo Rivera: Hugo's Rules for Getting Lean in 8 Weeks, Part 1
- Lee Labrada: The 10 Most Dangerous Pitfalls To Progress
- Body Building.com: Anthony Lee: My First Contest: Experimenting So You Don't Have To (Part 1)!
- Body Building.com: Layne Norton: What Makes A Bodybuilder A Bodybuilder?
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