Let’s face it, pretty much everyone who works out wants to know how to cut weight so that they can show off a ripped physique. The simple fact is that no matter how often you work out, a ripped physique will always be covered up by a high body fat percentage. Being cut goes hand-in-hand with body fat.
To get cut, you need to burn off the excess body fat. This will enable you to look lean and ripped. Now, this takes a lot of discipline. I’d estimate it takes more discipline that workout out regularly. If you’re like most of us, you’re more likely to fail in the kitchen than in the gym.
Just like any fitness goal, getting cut will come down to a blend of diet and exercise. In this article we’re going to take a look at perfecting your diet and your exercise plan in order to shred excess fat and get ripped.
How to Cut Weight: The Diet
I’m a big believer that most people struggle to achieve their fitness goals because of their diet. In my experience, most people don’t struggle with going to the gym. I would argue that most people enjoy the gym – especially when they’re seeing results. Results in the kitchen aren’t as easy to come by though. They seem to take a bit more time because there’s no instant gratification in eating less, or more, like there is when you lift weights and can feel it immediately.
So, the first step on how to cut weight revolves around perfecting the diet. All diets consist of three macronutrients: carbs, fats and protein. Macronutrients are the three nutrients that you need to consume in large quantities in order to properly fuel your body. Depending on your goal, the amount of each macronutrient will vary.
For example, lets start with the athlete that’s working out to build muscle mass. This athletes’ diet will likely consist of approximately 40 to 60% carbs, 15 to 25% healthy fats and 25 to 35% protein.
When this athlete decides to cut weight, their macronutrient intake must change. A more appropriate macronutrient level for an athlete wondering how to cut weight would be: 10 to 30% carbs, 30 to 40% healthy fats and 40 to 50% protein.
This relatively simple shift in the athletes diet makes major changes in regards to how their body responds.
The primary reason your body needs carbs is to provide your body with energy. When you reduce the amount of carbs you consume, you reduce the body’s ability to create energy. While this may sound bad, it’s actually great when it comes to how to cut weight. Because when the body doesn’t have enough carbs to create energy, it pulls excess carbs that it has stored in fat and burns that fat for energy. Ultimately, this is what reduces your body fat percentage and enables you to look ripped.
Decreasing your carb intake while increasing your healthy fat and protein intake enables your body to have the nutrient it needs to cut weight without breaking down. If you were to simply cut carbs while not increasing your fat and protein intake, your body would be prone to suffering adverse health effects.
Increasing your protein intake also ensures that you are maintaining muscle mass while you’re cutting. If you don’t increase your protein intake during cutting, then you will likely lose significant amounts of muscle mass and come out looking scrawny – not ripped.
How to Cut Weight: The Workout
Changing your diet is only one half of the equation when it comes to how to cut weight. The second part of the equation is the way that you work out. Bulking and cutting require two different types of work outs.
In most cases, bulking requires an athlete to lift heavy. Lifting heavy equates to fewer reps and less of a cardio workout. Cutting weight requires you to increase your cardio and burn more calories. There are various ways to increase the number of calories you burn during a workout such as taking less rest between sets, keeping your heart rate elevated, workout out for a longer duration or simply changing your workout all together. Many athletes switch to high intensity interval training when they’re looking to cut excess fat. These types of workouts elevate your heart rate and help you burn excess fat. Meanwhile, when combined with your diet, these workouts do enough to maintain your muscle mass.
Changing your workout can also have an effect on the number of times you work out per week. Traditionally, most athletes who work out with the primary goal of bulking up only workout one particular muscle group once, maybe twice, per week. This is primarily because the body needs adequate time to recover after these workouts.
Since exercises like high intensity interval training require a much shorter recovery time, you’re able to do them more frequently.
Use Protein Supplements to Safely Cut Weight
Properly fueling your body is essential when it comes to cutting weight. If you don’t give your body the right blend of nutrients, you can experience detrimental effects. Protein supplements are a quick and effective way to ensure that your body is receiving the nutrient that it needs in order to avoid losing muscle mass during your cut.
We highly recommend pea protein to athletes that are cutting. Pea protein contains a mind-boggling amount of protein at 80% per serving. This is more protein than whey supplements when compared by serving size. It’s also highly soluble which means that you won’t experience any bloating or fatigue that are commonly associated with whey protein supplements.
Final Thoughts on How to Cut Weight
Learning how to cut weight and get ripped isn’t rocket science. The hard part is actually sticking to the plan once you formulate it. In order to burn body fat so that you can show of the muscles you have worked so hard to build, you need to perfect your diet and exercise routine. Reduce the number of carbs you consume, increase the amount of protein and healthy fats you consume, and change your workout in order to reduce your body fat percentage.