Learning how to get cut requires a lot of knowledge of nutrition and exercise. It can feel a bit overwhelming. But don't worry - if you want to get shredded, this guide will help you!
There are a few things to know when wondering how to get ripped fast, including some things you should avoid. Knowing what food is best for you, what exercises to do and when, and roughly how long it will take to reach your fitness goals will help you start your journey and maintain progress.
In this article, we'll have a look at precisely what you need to know and do to lose weight and get ripped!
What exercises help you get cut?
There are many exercises that you should consider when wanting to get cut.
When putting together your shred workout, bear these in mind to ensure you get as much out of your workout as possible!
First off, cardio is important when trying to get a shredded body. Cardio will help you lose any excess fat you are carrying, giving your lean muscular body a chance to peep through!
Cardio doesn't have to mean hours on the treadmill, though! We simply want an elevated heart rate for an extended period. You actually want to avoid cardio sessions that are too long, as excessive amounts could cause muscle loss. Limiting your cardio exercise to running or HIIT sessions has been proven to be hugely beneficial for losing body fat.
If you haven't exercised for a while, you might prefer to begin with a low-intensity exercise, such as jogging for 30-60 minutes. You could also try cycling, climbing, or any other heart-rate-raising low-intensity activity.
HIIT (high impact interval training) is more dynamic. It involves various moves like jumping jacks, burpees, and mountain climbers, for a shorter period. Some people find it much more exciting, and many people appreciate that HIIT burns a larger amount of calories in a smaller amount of time. This makes it a favorable cardio option for those who are limited on time but still want to get in a good workout.
Strength training is equally important when losing weight and getting cut. While you will burn more weight through cardio moves, the long-lasting benefits of strength training mean that you will continue burning calories while in recovery mode - and you'll burn more calories the next time you work out!
That said, at the start of your cutting journey, you won't want to focus on building muscle. It's important, primarily, to think about losing fat. Because of this, we recommend that you first focus on strength training rather than pumping, as well as focusing on working out your larger muscles to burn more calories. For example, If you strengthen your leg muscles by doing squats, you will burn fat and make it easier to run and cycle.
Compound exercises are also crucial. If you focus on activities that use many muscles, you have the best chance of burning calories. To add some resistance to your exercise - to make it a little bit more challenging and to build more muscles - you could add a resistance band, such as a hip circle band.
It's an excellent idea to keep your heart rate up during any strength workouts. You can do this by incorporating some cardio moves into your strength workouts. For example, you can add a jump to your squats to add a bit more intensity to the exercise.
What should I eat for cutting?
Your cutting diet plan is just as important as your workout routine. While we all know that weight loss comes from a calorie deficit, it is also vital to consider what food you'll eat. If you merely rely on a calorie deficit to lose the pounds, there is a chance that you could be losing weight from muscle mass - which is the opposite of what you want on your cutting workout plan!
The number of calories needed for cutting will vary depending on your size, workout program, and metabolism. You can figure it out quite easily, though. First, calculate your BMR, which will tell you how many calories you need every day with no exercise. Then, calculate your TDEE, your 'total daily average expenditure' - how many calories you need for your daily workouts and activities, and what you need in your BMR.
Finally, work out how many calories you want to be deficient in, and subtract it from your TDEE. This number is how many calories you should be consuming.
When you are putting together your meal plan, it should include different food groups, but try to get as many calories from whole foods like meat, fruit, and vegetables, instead of processed fat and carbohydrates.
Plenty of Protein
Protein is essential in any diet, particularly when you are getting shredded. We often assume that protein can be found only in meat, but there are numerous sources of protein, depending on your needs and specific diet. Eggs, fish, dairy products, beans, tofu, nuts, seeds, and legumes are wonderful sources of protein and provide essential vitamins and nutrients.
Not too much carbohydrate
While carbohydrate often gets a bad name for itself in the dieting world, keep in mind that vegetables and fruits are technically carbs. We are talking about starch, fiber, and wholegrain carbohydrates that are an excellent addition to your cutting diet. The right carbohydrates are full of fiber and keep you fuller for longer. When considering what to add to your cutting diet, think about wholegrain pasta, bread, brown rice, and natural, starchy vegetables, including squash, sweet potato, and regular potatoes. Try to avoid processed carbs like white bread and white rice.
A little fat
Fat should not be cut out completely, but it's important to focus more on healthy fats than to reach for a packet of chocolate cookies. If you are consuming a 2,000 calorie diet, experts recommend around 50-60g of monounsaturated and polyunsaturated fat, 20 of which should come from saturated fat. These numbers could be slightly lower while cutting, but you shouldn't consume less fat than this long-term.
Try to get your fat from sources such as fatty fish, olive oil, avocado, and nuts. These are all fantastic sources of good fats and have other health benefits.
Lots of fruit and vegetables
As with any diet, fruit and vegetables are essential. Try to eat a range of both, especially energy-boosting greens such as broccoli, spinach, and kale. Sticking to these low calorie, high nutrition items will not only help your body lose weight quickly but ensure that it gets all of the health that it needs in the process while also keeping you full and satisfied for longer. Restriction and starvation is the death of any healthy eating plan.
How to lose fat quicker
These tips will help you cut body fat. However, you might be wondering how to get buff quicker - is there any way to speed it up?
There is no rapid route to weight loss - you do need to take it steady; otherwise, you will pile back on any weight you lose. Any rapid weight loss is usually from the loss of water weight or muscle, not fat. You should start to see results on your own body in about a month and find that other people notice your weight loss after about two months.
The quickest way to lose fat and get ripped muscles is to do all that has been suggested strictly - work out three to five times a per week (both cardio and strength training) and stick to a healthy eating plan.
There are other methods to help you with getting shredded quicker. There are links to sleep and weight loss. So ensure that you are getting at least seven hours of sleep every night. Avoid soda and juice, as these are packed with empty calories and contribute to retaining weight. Alcohol should be limited - or at least swap the beer for a gin and low-calorie tonic.
How long does it take to get a six-pack?
Anyone looking to get ripped abs has probably wondered this question - exactly how long do I need to follow this program to get a six-pack? A six-pack is often thought to be the 'end goal' of a cutting journey, which proves how hard you have been working and shows noticeable results.
However, there's no universal answer. It really depends on where you are beginning and how quickly you can burn fat. A six-pack occurs when the layer of fat covering your abdominal muscles shrinks sufficiently to show the muscles underneath. This could happen soon, after a few months of exercise, if you already have a small amount of fat and stick religiously to the regime. However, for many people, it takes a lot longer - up to a year or more. Genetics can also play a role here.
Don't be disheartened, though - if you stick to this bodybuilding cutting diet and workout routine, you'll eventually get ripped abs, toned thighs, and a sculpted body!
While cutting is no overnight workout activity, this ripped workout guide should help you see that it is indeed possible with the right exercise, nutrition, and lifestyle choice. Cutting has so many other perks, too - healthy diets will give you tons of additional health benefits, and doing cardio increases serotonin, which will make your cutting journey even easier! Just make sure to focus on how to feel more than the weight on the scale.