In the field of health and fitness, fitness experts mention two terms with regard to shaping and sculpting one’s physique and they call it bulking and cutting.
According to A Workout Routine, bulking refers to a span of time when the main objectives include building muscle, increasing strength, gaining weight, or all of the three. In this period of time, the person increases his calorie intake, which means a caloric surplus is needed. In contrast, cutting is the length of time when the lead goal is losing fat, getting leaner, losing weight, or all three. In cutting, the person reduces his calorie intake and expenditure to yield caloric deficit.
Depending on one’s goal, bulking and cutting are done in an alternating approach, which means that a person has to bulk for a certain amount of time and then cuts for a specific amount of time.
In line with cutting, the following are some workout routines and tips for cutting.
According to A Workout Routine, the ideal goal for cutting is to lose body fat while preserving the amount of muscle and strength a person has earned hard from his workout at the gym. As per the publication, caloric deficit is absolutely needed in the process, but factors like rate of weight loss are complete tracked and geared to a degree that will allow maximum fat loss without compromising a person’s recovery and performance in doing his workout. Cardio exercises is optional in cutting, but it can be included in the program so as to help yield the caloric deficit needed. When they are integrated to a workout program, they are properly set in such a way that they will not result to muscle loss.
As per Ripped Naturally, cutting is more challenging to people as it requires higher level of mental toughness. A case in point is resisting temptations on the food selections that a person eats. This means that in cutting, a person should do his best mentally to allow himself to eat food choices that are high in carbohydrates and fats and focus on foods that contain protein for optimum muscle growth. In cutting, a person also eats small meals every two to three hours, as opposed to a bulking diet, which is every three to four hours with complex carbohydrates. In order to reduce one’s overall calorie intake, the person cuts back on his carbohydrate intake. Also, one has to keep in mind that the cutting process is a slow process; thus, cutting weight too fast should not be done. As per the publication, decreasing power during lifts week after week indicates that a person needs to preserve his muscle mass.
When it comes to nutrition, protein, vegetables, and water are keys to achieving fat loss, according to Body Building. As per the publication, protein consumption contributes to muscle growth and fat loss. Since protein is also slow to digest, especially casein, the person will have a sense of fullness throughout the day and will not crave for certain food choices. Meanwhile, vegetables are packed with multiple vitamins, minerals, and antioxidants, which help the body perform it natural physiologic processes. Like protein, vegetables provide a sense of fullness due to their water content. Water is also essential in cutting, since hydration helps both the body’s physical and cognitive performance. In addition, water also gives a sense of fullness and accelerates recovery after training.
Overall, cutting adds definition to the muscles one has worked for so hard through the reduction of calorie intake from carbohydrates and fats; thus, it creates a leaner and muscular physique. It should also be remembered that complete muscle gains are achieved through regular exercise, proper nutrition, and adequate rest.