How to Cut Weight
Typically when you are talking about gaining muscle mass you are not talking about how to cut weight, you stay focused on the other end of the spectrum, how to gain weight and mass. There are times when you will have to know how to cut weight to be in your best form.
Leaning up takes a combination of basic fundamentals. There really is not a one size fits all approach on how to cut weight. For you one thing may work for the next person it may be something else that helps them to reduce the fat and get that ripped look.
We know that scale weight has to be sacrificed when you are trying to get cut up. When you are at the other end of the spectrum and trying to get those muscles to blow up you eat more than you burn up. The same is true when you are trying to get that scale weight back down, you eat less than you burn up.
While the calories in and out situation is true when it comes to measuring weight gain and losses there are some rather drastic measures being taken in the gym that actually do not work. Bodybuilders will often go from 3000 calories a day to 500 calories a day in a bid to get ready for a competition. That is absolutely the wrong approach to how to cut weight.
When you change up the caloric intake so drastically your body goes into survival mode which means it starts to preserve the fat and eat into the lean muscle mass. To really affect the change you need to cut the calories but at a pace. Here are some of the best foods for cutting weight.
How to Cut Weight with Calorie Intake
Before you can learn how to cut weight you have to be able to measure your body composition and you have to do it regularly. There are different ways to measure your body composition.
Once you have determined your body composition than you can start making the changes. Here is where those math classes that you sat through in high school are going to come in handy. You are going to determine how much calories you need to get ripped.
Part of the equation is your total daily energy expenditure (TEE). The TEE is made up for BMR (basal metabolic rate), the cost of exercise to your energy and the TEF (thermic effect of food). While this may sound complicated we are going to keep it simple. Using these simple equations:
For male’s-using the numbers from your body composition plug in your lean mass (in pounds) and multiply it by 12.5 that will give you your BMR ( the BMR is the amount of energy it takes to sit, stand etc..)
For females the equation is the same except you will multiply the lean mass (pounds) by 11.
Next is determining the TEE. You will multiply .086 by the amount of minutes you are weight lifting than multiply it by your scale weight (use kilograms for your weight). This number is the amount of calories you are using up in the gym.
Take the number of calories you are burning and add it to your BMR. That is the number of calories
For example this is what your stats would look like if you were a 150 pound man. A 150 lb. male with 15% body fat that works out 60 minutes each time:
- His fat mass in pounds are: 150 lbs. x .15 = 22.5 lbs. of fat
- His lean mass would be: 150 lbs. — 22.5 = 127.5 lbs. lean mass
- His BMR would be: 127.5 lbs. x 12.5 = 1594 calories/day
- He would burn 352 calories in the gym: 0.086 x 68.2 x 60 = 352 calories
- He would need 1946 calories every day that he works out 1594 + 352 = 1946 calories/day
Please note that the above information only applies to the days that you are in the gym. If you are not going to be working out on a particular day it is okay to drop the calories a little lower say by 5% because you will not be burning them up as efficiently.
Add some extra cardio to your fitness routine, typically 60 minutes a week more can affect some major changes.
Problems and Solutions on How to Cut Weight
You may run into some problems when you are trying to cut weight that will require that you make some adjustments to the above formula.
After doing all that you need to, to improve your caloric intake and add some cardio monitoring your body composition has found that:
- You have lost some fat mass but you also lost some lean mass- all your numbers went down- this is an easy problem to solve, just up your calories to about 150 more per day and reduce your cardio. Recheck your numbers about a week after.
- Your lean mass stayed the same or you even saw an increase and your fat increased. Reduce the number of calories per day by about 400 calories and step up your cardio. Recheck your values after about a week to see if things are moving in the right direction
- Everything has stayed the same. Cut back on your calories by about 250 per day and switch up whatever you are doing for your cardio. Check again in a week to see if there has been any changes.
- If your lean mass has stayed the same or increased and your fat has dropped you are on the right track, keep doing whatever you are doing.
How to cut weight is a hit or miss type scenario. It is a balancing act. We do know that if you want to cut weight you have to take in less but you do not want to take in so much less that you start losing lean muscle mass so you have to find the balance.
Once you find what works for you using these tools you can easily cut the weight and get ripped. For more information, check out how supplements can help you cut weight faster.