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  • Cutting, cutting, cutting.

  • Now that we've covered bulking, it's time to look at the other side of the spectrum.

  • If losing that belly fat and fat everywhere else is your goal, would cutting be your best

  • option?

  • Well, all types of weight loss diets are essentially cutting programs.

  • The point of cutting is first and foremost reducing your overall bodyweight.

  • Of course, the goal is to have most, if not all of that weight to be body fat.

  • So there's no big trick here.

  • In order to lose weight, you're going to have to eat at an energy deficit up until you reach

  • your desired weight or body image.

  • Consider that your TDEE, short for total daily energy expenditure, hovers roughly around

  • 2000 calories.

  • In order to lose weight, your energy consumption, or what you eat, has to stay below 2000.

  • In terms of weight, every 3500 calories is equal to one pound.

  • That means, in order to lose 1 pound per week on a TDEE of 2000 calories, you'll have to

  • cut down to 1500 calories per day.

  • Now if you're a healthy individual that has trained for quite a while now, perhaps 1 to

  • 3 years, going on a cut will inevitably cause you to lose some muscle mass and strength

  • regardless of your consistent lifting.

  • This is mainly due to increased levels of catecholamines and cortisol, which will provide

  • you energy from the breakdown of nutrients such as fats and amino acids, and decreased

  • insulin, which means less protein is delivered to the muscle and muscle protein synthesis

  • rates go down.

  • The net effect of this process is known as catabolism.

  • And the longer you stay in a catabolic state, the more pronounced the effects of these hormones

  • will take place, which simply means the longer you cut, the more muscle you're risking to

  • lose.

  • Some experts suggest that having re-feed days, where you eat an excess of carbs, will help

  • reverse the effects of catabolism.

  • So perhaps the once-every-two-weeks cheat day might be beneficial to keeping your gains.

  • For beginners, however, it's still possible for you to lose weight while putting on a

  • great deal of mass with increased strength during a cut.

  • This is the reason why many of you know that one former overweight friend that has gotten

  • stronger and look more muscular while dropping body fat at the same time.

  • To expect that as a well-trained individual, however, would just lead to disappointment,

  • unless you do a method known as body recomposition.

  • As far as how fast you should cut, most health associations recommend roughly 10% of your

  • bodyweight per six months, or no more than 2 pounds per week if you're not too overweight

  • to begin with.

  • Most of those calories removed from your diet might be best to come from your carbs, since

  • typically carbs is the easiest macronutrient to adjust.

  • If hunger and appetite becomes a problem, consider adding more protein and fats into

  • your diet, since both macronutrients will help you stay more full.

  • But even before you determine your results from looking at the scale, looking at the

  • mirror might be a better option.

  • Somtimes the scale might not budge but the mirror will tell you the true story.

  • Either way, if you're concerned with losing too much muscle mass and have time to spare

  • on your cut, going on a slower diet of about 1 pound per week might help you preserve your

  • sweet sweet gains.

  • I wanted to give a thank you to Nick for his generous contribution of Patreon and supporting

  • me and PictureFit.

  • If you would like to support PictureFit as well, come check out my patreon at patreon.com/PictureFit

  • . Thanks for watching!

Cutting, cutting, cutting.

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什么是切割?通过减少卡路里减肥(和脂肪)?(What is Cutting? Lose weight (and fat) by Cutting Calories?)

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    joey joey 發佈於 2021 年 05 月 07 日
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