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Cutting is the phase where you trim the fat to reveal the muscle you’ve built. But it’s not just about slashing calories and hoping for the best. Done right, cutting can help you get lean while maintaining your muscle mass. Done wrong, it can leave you with less muscle and more fat than you started with.

First, you have to create a moderate calorie deficit. This means you’ll be eating fewer calories than your body needs to maintain weight, but you shouldn’t go overboard. A typical person cutting might reduce their calories by 10-20%. For example, if you usually eat 2,500 calories, try eating around 2,000 to 2,250. This allows you to burn fat without sacrificing too much muscle mass.

The key to cutting is gradual, steady fat loss, with an aim of 1-2 pounds per week.

Just like when you’re bulking, protein is essential to muscle preservation. The average person should aim for about 1 gram of protein per pound of body weight. If you weigh 180 pounds, that means 180 grams of protein per day. That’s a lot, but it’s critical to hold onto that hard-earned muscle.

Don’t skip carbs and fats, either. Carbs fuel your workouts; fats are essential for hormone regulation and overall health. Keep a balance, and don’t eliminate any major macronutrients.

When it comes to lifting, don’t lighten up on the weights. Keeping up with heavy resistance training signals your body to hold onto muscle even in a calorie deficit. Studies show that lifting heavy encourages muscle preservation during fat loss. High-rep, low-weight training has its benefits for endurance, but it doesn’t send the same message to your body to maintain muscle. Stick to compound movements like squats, deadlifts, bench presses, and rows to keep building strength.

If you add cardio, don’t overdo it. A few 20-30 minute steady-state sessions a week can help, but for more effective fat loss without sacrificing muscle, add some HIIT (High-Intensity Interval Training). HIIT is quick, intense, and burns fat while helping you keep your muscle mass intact.

Stay active outside the gym. Cutting isn’t just about what you do in the gym; it’s about staying active throughout the day. If you have a desk job, take breaks to walk, stretch, or stand up for a bit. Every little bit helps with fat loss.

Get plenty of rest. Your muscles don’t grow when you’re lifting; they grow when you’re resting. Aim for 7-9 hours of sleep each night to allow your body to repair muscle tissue.

Track your progress. It’s a hassle, but tracking your food intake and workouts helps you spot issues quickly. If you’re losing weight too fast and feeling weak, you may need to eat more. Not seeing enough fat loss? Adjust your cardio or diet.

While cutting, skip quick fixes and shortcuts. Here’s a rundown of some you should avoid:

Caffeine Pills and Stimulants: Many try caffeine pills to boost fat burning, but high doses can lead to side effects like jitteriness, anxiety, and heart issues. It’s safer to stick with moderate caffeine, like coffee or tea, and let your diet and training do the heavy lifting.

Click Here to learn more about caffeine and workouts.

Diuretics: Some people use diuretics, hoping they’ll shed water weight and make muscles appear more defined. But this can lead to dehydration, muscle cramps, dizziness, heart problems, and more. This shortcut can be deadly, so steer clear of diuretics unless prescribed by a doctor for a medical condition.

Click Here to learn more about diuretics.

Crash Dieting: Drastically cutting calories can trigger “starvation mode,” where your body slows down metabolism and burns muscle for fuel. Instead, aim for a moderate calorie deficit and slow, consistent fat loss.

Click Here to learn more about cleansing programs for weight loss.

Steroid Use: While some may consider steroids to hold onto muscle during a cut, the risks far outweigh any potential benefits. Steroids can cause long-term damage to the liver, heart, and hormonal balance. Avoid them unless prescribed by a doctor for a medical condition.

Click Here to learn more about steroids.

Cutting takes time, so be patient. You won’t see dramatic results overnight, but stick to your plan, make small adjustments, and you’ll be showing off those gains in no time.

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1/28/2025