Common Sense Tips for Cutting
Lifting weights (i.e rebuilding muscle, bodybuilding, and fat removal are not easy to accomplish.
You may think it’s easy but it’s not, burning fat while maintaining lean muscle is not easy.
When attempting to gain muscle mass while maintaining the lean muscle you need to eliminate body fat, this is the key during any cutting cycle and for women, it can be more difficult.
A lot of women have probably seen how ripped and chiseled those Instagram fitness models look, while you think it may be impossible to achieve that kind of body it really isn’t.
Besides looking great when losing body fat you will also feel a lot better.
In order to achieve this you need to:
Cut back on calories but this is not that simple to do.
So what do you have to do to cut?
First, let me explain a few simple things you should know in order to achieve a lean and muscular physique.
This is essential for getting a hard body, it requires discipline and a strict workout program. This means there are certain ways you need to train and following certain rules can help you achieve these goals.
For the best result its important to train in stages.
The bulking phase precedes the cutting phase and is often referred to mostly for men, you see, men want to gain a lot of muscle, most women don’t need to gain muscle. In this case, most women just want to eliminate body fat so they will specifically be concerned about cutting.
How many calories should you cut per day?
This all depends on your body’s metabolism, a cutting phase is usually completed within 5-12 weeks.
The goal of cutting phase for women is to drastically reduce the amount of body fat you have, a lot of women consider using anabolic steroids which is not very safe, so if you can achieve this without them you are better off in the long run.
Some women will make drastic diet changes during a cutting cycle when this is often not necessary.
Going overboard and cutting too many calories can cause you to burn muscle along with body fat, this is not good because it defeats the whole purpose.
Sounds like it can be confusing right? it’s not.
In order to achieve a perfect cutting cycle, you have to limit your calorie intake forcing your body to consume stored body fat.
Once again if this is not done properly you risk losing muscle during the cutting phase.
A cutting phase is usually one of the most difficult parts of any diet, you need to ensure you are eating foods that are low in fat but that still gives you plenty of energy.
What happens during a cutting phase?
Building muscle while burning body fat is almost a science
How to get results?
You need patience, persistence, and discipline. These rules are the ones imposed by nature.
The rules are pretty much the same for everyone.
Good exercise program
As mentioned before not everybody is the same not everyone’s body works the same way, some have a fast metabolism while others may have a slower one.
This is the reason women can follow the exact same program yet get many different results…
So how do you know what the right diet is for you?
If you have never done any kind of diet before, it’s best to consult an expert, if you already are a member of a gym, you probably know that most gyms have certified trainers and dietitians.
Before doing things on your own you should first consult an expert.
Knowledge is key
The more informed you are about diet and nutrition it will make it easier to make better decisions, its important to keep a close eye on how your body responds to different foods.
Using proper judgment and reading detailed information and following many popular bodybuilding forums can help keep you informed plus it will help you avoid mistakes and help you achieve your goals quickly.
Asses you own nutritional needs carefully
Before planning your diet, think of your strengths and weaknesses, this may include a list of physical data and the goals you are trying to accomplish.
Some of the things you need to consider may include body fat percentage, body weight and fat to muscle distribution. Only then can you figure out what kind of diet you need to follow in order to achieve your personal goals.
Maintaining lean muscle while burning body fat is important in order for you to achieve a successful cutting cycle, this is why the workout and diet you follow for these few weeks should – in some way favor fat loss as a source of energy in order to prevent muscle loss during your cutting phase.
Make realistic goals
For any successful cutting phase, you need to set realistic goals, one of the biggest reasons women fail with fat loss is because they set unrealistic goals. Setting realistic goals will make your cutting phase successful.
Set small goals that you can easily achieve, this will not only make things easier you will be able to see but consistent goals.
Most female fitness models and bodybuilders will set a goal of losing around a pound per week, this is a realistic goal that can be achieved and one that is healthy.
Losing weight in small increments will not only keep you motivated you will not feel tired or exhausted which can happen especially when you try and implement drastic weight loss goals.
Change your diet
One of the biggest mistakes a lot of women make is sticking to a diet that is not working, if you see that what you are doing is working and you don’t seem to be making progress, by all means, make changes to your diet until you find something that works.
There is nothing wrong with changing your diet in the middle of your cutting phase, don’t be afraid and try end experiment around.
Remember everyone’s organism is different and does not respond the same way. What may work for some people may not work for you.
If all else fails and you are not seeing progress, seek professional help
Chart your progress
One of the best ways to keep a close eye on your goals is to write things down, you can keep a written record or if you prefer there are many apps you can run on your phone that will help you track your progress. This includes keeping a close eye on your body fat to muscle ratio.
Drink plenty of water
We have all heard how important staying hydrated is. Water is essential for any cutting phase.
Staying hydrated both in and out of the gym is important, you should try to drink as much water as possible, water is important for every bodily function, plus it helps clear toxins from your body.
Avoid energy drinks
One of the biggest mistakes many women make is drinking energy drinks, these not only contain sugars and caffeine that will not keep you well hydrated.
Water will keep you hydrated better than anything else, plus it will help prevent bloating and gas.
Keep your workouts consistent
Even during a cutting phase, you will still build muscle, some women feel that while cutting back on calories they cant keep building muscle. This is not true. In fact, even if you lower the weight and increase the reps you should still be able to gain small amounts of muscle.
Not only will you gain muscle you will be able to eliminate even more body fat.
Just because you are reducing calories does not mean you should not eat, in fact, during a cutting phase you will notice that you are even hungrier, this is because your metabolism is more efficient.
Listen to your body and eat, just do it in smaller quantities and more frequent intervals.
If you are stuck and you are not sure how to space out meals, once again consult with an expert or nutrition specialist.
Stay away from junk foods
One of the best things you can do to ensure you achieve your cutting phase goals on time is to make sure you avoid junk foods.
This includes sugary drinks, alcohol, trans fats and anything else that is considered junk or fast food.
Not all fats are bad
There are many healthy fats that will not only provide the energy they will keep your body functioning properly, getting your fat from natural sources like nuts, fish and lean cuts of beef will help you train like a beast with plenty of energy and stamina.
Protein is essential during a cutting phase
Protein is the key element for gaining muscle, in fact, a lack of protein can prevent your muscles from growing, so when planning your diet make sure you plan your diet so that you are getting enough protein in your diet. Your protein should come from all-natural sources, you should avoid dietary supplements as much as possible.
Lean meats, fish, nuts and low-fat dairy products are your best source of protein.
How many calories should you cut per day?
This will all depend on your training and daily activities some women will cut back their calories considerably. I have known women who can easily live on 1500 calories per day and lose weight while others need to go lower. Once again a good nutrition expert can help you and advise on how many calories you should be getting every day.
A cutting phase does not have to be hard, all it takes is some common sense and most importantly listen to your body. Take things slow and give yourself time and before you know it you will have achieved your goals. Not only will you look great you will feel better with more energy.
Hi My name is Rosalie and the author of Womenandmuscle.com I started this blog to help women understand a little about the side effects of anabolic steroids and share some of my favorite alternatives that have helped me stay in shape and improve my performance in the gym.