When you’re trying to burn fat and lose some weight, you’re going to need a cutting workout plan that will support your goals. A correct cutting workout plan won’t only maximize the efficacy of your dieting efforts, but you’re also going to maximize calorie expenditure, supporting your goal of losing weight, and burning excess fat, and will also maintain your current lean muscle tissue. More and more people all over the world are turning to cutting workout plans whenever it starts to heat up. Therefore, a lot of those who just finished their bulk before the summer season, go for a cutting workout plan to support their goals.
After you build muscle (which you do in a bulking cycle), you must get rid of the excess fat and it is crucial to preserve as much as possible of that hard-earned lean muscle tissue. Not only that but while your aim goal during a cutting workout schedule is to burn excess fat, there’s also some room left for gaining lean muscle tissues too.
- So, in order to burn fat and lose weight, you need to have a proper diet. But today we’re going to focus on the cutting workout plan to support your cutting goals. We’re going to share what makes the best cutting workout plan so you can use this information for your needs.
What Makes The Best Cutting Program?
A successful cutting workout plan focuses on two main aspects during your workout. This involves cardio and weight lifting.
Cardio
Most people already know that in any cutting workout plan, you need cardio. However, not all cardio is the same, therefore, the type of cardio you plan to have really matters. Each cardio type has its own benefits and side effects. Well, it could be pretty obvious that you may not be sure about the type of cardio to include in your cutting workout plan.
In fact, a lot of people are afraid of cardio because it may potentially encourage muscle loss. And rightfully so, because if done incorrectly, it may actually make you lose lean muscle. Nonetheless, by doing the correct type, and amount of cardio, you’re going to find a perfect balance in your cutting program. This way, you can keep hold of the most amount of lean muscle, while melting off that excess fat.
Weight lifting
The main aim of the best bodybuilding cutting program is to burn the excess fat in order to reveal the lean muscle tissue to get that ripped and shredded appearance. Having that said, most people tend to do cardio, neglecting weight lifting in their cutting workout plans. That’s a huge mistake. Weight lifting is a very important element in your cutting routine. Possibly even more important than cardio.
Many simply do not realize that weightlifting can contribute to fat loss a lot. At the same time, weight lifting will encourage your body to keep hold of lean muscle tissues instead of burning them. Moreover, with the perfect balance between the cutting diet and cutting weight lifting workout plan, you may even gain lean muscle as you manage to burn fat.
Cardio may technically burn more calories than lifting weights. However, that’s while you’re in the gym. The effects of weight lifting are long-lasting, which means that the calorie burning process continues in the recovery phase. That’s something we can’t say about cardio training.
This means that while you may not feel like you’re burning a lot of calories at the gym, you’re actually burning quite a lot, while triggering a powerful hormonal response, and preserving lean muscle tissues (if not gaining more). Keep in mind that it is not all about calorie burning. There are numerous other variables and maintaining your lean muscle mass and strength gains are among them. 
The Proper Cardio Type For Your Cutting Workout Plan
Generally, you may already know that there are two ways to go cardio the right way. You can use them in your bodybuilding cutting workout plan to yield the best results.
High Intensity Interval Training (HIIT)
I guess everyone knows what HIIT is by now. It may not be the most usual training version in your routine, but this type of cardio is the key to maximizing calorie burn in a short amount of time.
I assume you know that HIIT combines medium-paced intervals with short bursts of intense exercise. Such an approach with high intensity helps you burn fat much faster in shorter periods. Not only that, but HIIT is also adaptable too. HIIT can be great for a cutting workout plan alongside playing football or basketball. HIIT workouts will help in both cases. Moreover, you can do both. Not only that, but it saves you time. Not everyone has the time to workout so long, so the HIIT workout can be great. Moreover, it can be great to finish your workout while maximizing the calories you burn.
- Opt for exercises such as running, rowing, cycling, or elliptical machines. Keep your heart rate at anywhere between 60 to 75% most of the time (usually, one minute), but then have a sprint (90-95% of your max heart rate) for 15-45 seconds. Repeat it about 10 times. Total time = 15 minutes.
You should be careful with HIIT workouts for your cutting workout plan though. Do not do it more than 3 times a week if you’re already working hard to achieve your goals in the gym through weight lifting. But may do it 4-5 times weekly if you’re only doing cardio. Do not do it too often as this is the time when you risk muscle loss, or won’t be able to recover properly from lifting weights. May also use a protein shake post-workout to avoid muscle loss. Can do HIIT post-workout or on non workout days, but I wouldn’t recommend doing it after a leg day.
Long Duration, Low Intensity Cardio
You may have the time and may not be a real fan of high-intensity workouts. In such a case, long-duration, low-intensity cardio is just perfect for you. The problem with long-duration low-intensity cardio workouts is that the chances of losing lean muscle mass are higher. During such long-duration workouts, the body may require more energy, which it takes from lean muscle tissues. This type of cardio is mostly oriented on endurance, so your body may be pushed over the point, sacrificing muscle mass. Still, chances are very low it would as long as you’re doing it right. Namely, if you do not go over 60 minutes. So, you shouldn’t get too carried away and you will maximize fat burn without risking the lean muscle tissues.
Long-duration cardio comes with benefits. It is mostly focusing on fat as its main fuel since the intensity is low. Therefore, the carbohydrates will be saved for some more intense exercise (such as weight lifting). Generally, it is recommended to have such cardio types during your cutting workout plans 3-4 times a week. You could do it even more only if you’re not lifting weights.
- Keep in mind that you go for a low intensity, so you should keep your max heart rate up to 60% or so. However, it requires at least 15 minutes to start using fat as fuel. That’s why you need to aim for at least 30 minutes to maximize results, but no more than 60 minutes.
Similar to HIIT workouts, you can switch up the type of cardio you have every month. This will help you not get bored so fast. Especially considering that the long-duration, low-intensity cardio can be a bit mind-numbing.
Correct Weight Lifting For Your Cutting Workout Plan
Aim for larger muscles
When you focus on training larger muscles, you won’t only have larger muscles, but you also burn more calories. Very simple. It is not that hard to understand it. It is quite obvious that you are going to burn more calories when you’re doing squats than when you’re doing isolation movements that only use one smaller muscle, such as bicep curls. More muscles and larger muscles will need more energy and, therefore, burn more calories.
Hit compound exercises
Compound exercises are those exercises that target multiple muscles at once. Then again, squats will burn more bicep curls. But they also burn more than leg extensions. With a leg extension movement, you are only engaging your quads, whereas squats work more muscles. Besides your quads, they also work your glutes, hamstrings, and core. Larger muscles burn more than smaller ones. Multiple muscles burn more than just one. Easy.
Keep your heart rate up
It is all very easy to take some long rests between sets. Many of us have been in situations of sitting down and zoning out for minutes before realizing that we’re in the gym and we should be working out. By keeping your heart rate up, however, you’re going to burn more calories. Therefore, make sure that you keep your rest times short so your heart rate won’t settle back to normal rate.
Example of Best Cutting Workout Plan to Burn Fat
So, I am going to share here an example of a great workout to lose weight, burn fat, and get shredded. Still, keep in mind that this is just an example. Moreover, everyone is different and you are going to find whatever works best for you by adjusting things up.
You can go for circuit training as such training with cutting workout plans stacks very well. You have your heart rate up and you couple it with lifting heavy. This way you can burn lots of calories and yield a lot of muscles. But this is real though, so be prepared. Here are the exercises for you to do. Do them in order:
- Shoulder press
- V ups
- Side bends
- Bench press (can be done with a barbell or dumbbells)
- Chin ups
- Squats
- Stiff-legged deadlifts
Try to have no rest between exercises. If not, opt for no more than 10-20 seconds in between exercises. Doing each of these exercises in a row in one circuit will be great and ideally, aim for three circuits. At least aim to go for two circuits if you can’t do three (or may do three with some rest between exercises). Work it until you improve every day! Opt for 8 to 12 reps for building strength. Or you can go for higher reps if you need to improve your cardiovascular endurance. Keep your workouts tough and intense, having your heart rate up the entire time to ensure you burn calories. Keep just enough juice in the tank to finish the train properly.
In the end, aim for about 2-3 weightlifting programs per week. Don’t tire yourself out overtraining because it will negatively impact your progress. Also, switch up the exercises you’re performing. Do not do the same workout or exercises or you’re going to plateau the results.
Get Shredded with Iron Daddy
If you are struggling to maximize your cutting results, with this cutting workout plan, you’re going to make sure you’re on your way to your goals.
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