Body Building Cutting Phase

Bodybuilding cutting phase is just a fanciful name for reducing your body fat so as to reveal the muscle definition you have worked so hard for during the bulking up phase. The cutting phase is actually easier than the bulking up phase because during bulking up you need to painstakingly put up slabs of muscles where during the cutting phase, all you need to do is just to reduce your body fat until your hard earned muscles are exposed in its full glory.

The mantra for cutting phase is "Caloric consumption must be less than caloric expenditure". Period. That definitely does not mean that you must go on a starvation diet. It just means that you are being careful in what you eat.

Just do these 2 steps in cutting up and you will be steadily losing kilo after kilo until your desired goal is achieved.

Are you ready? Here goes.

Step 1 - Watch what you eat

a)      Eat your six small meals a day. By eating frequently, your metabolism remains in high gear. However, have your carbs early in the day and slowly decrease your carb intake as the day goes by. Then go on to zero carbs for your last 2 meals.

b)      Refrained from all sugary drinks. Plain water will be your best bet.

c)      Eat more leafy green vegetables and protein from fish and white meat like chicken breast and soy products.

d)      Have your last meal before 7 in the evening.

Step 2 - Exercise

a)      Do your cardio exercise first thing in the morning before breakfast. This is because your glycogen level is low and your body will burn more fat instead of glycogen for energy.  What exercises to do? I recommend that you do High Intensity Interval Training (HIIT).

By doing HIIT for 20-30 minutes, you will burn fat for many more hours even after you stopped exercising. Do this 5-6 times a week.

b)      In the evenings, head to the gym and do medium weight compound exercises such as squats, dead lifts, bench press, barbell rows, military presses. Do the exercises in giant sets and in reps of 50 per set. Giant sets mean that you do at least 5 exercises in a row without rest in between sets.

The idea is to get your heart rate up and you should panting furiously. This is to ensure that you are burning calories throughout the night because your metabolism is kept at a constant high. However, make sure not to do the exercises less than 3 hours before bedtime or you will find it difficult to fall asleep. Do this exercise 3-4 times a week.

The result? You should lose about a kilo(2.2 pounds) a week. If you lose more than that, then take things easier because you may be losing your hard earned muscles as well.

I assure you that the above method work. This is because before writing this article, I put this method to a test for 7 and the guinea pig was myself. In order to test the full  effectiveness of this program, I sacrificed some muscle loss because I lost 2.5 kilos (5.5 pounds) in 7 days.

Our writer:-
Name: Chris
Age: 44.
Background: Trainer of clebrities such as winners of national and international pageants, models, TV personalities and actors. Have appeared on national papers and TV on numerous occasions.
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