3. Aim to lose 0.5 to 1% of bodyweight per week. And which kind should you do? For a 215 pound guy, that means to aim to lose roughly 1 to 2 pounds per week. While cutting up you will be doing a lot more cardio. Let us explain. Cardio for Cutting. Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a set amount of time. The other issue is that chronically doing too much cardio can lead to actually losing muscle. Doing too much cardio. When performing HIIT you will need to pick an exercise, perhaps running, for example, you would then run at 60-70% of your max heart rate for a minute. Unfortunately, in that same study, strength gains were cut in half when cardio was added to weightlifting.1 Other studies have similarly found that muscle growth is severely decreased when cardio is integrated into a program.2,3. If your looking to cut up, you really need the HGH release you get from hard-stress on the body — since cutting is as much hormones as it is calorie burning. If such extended time is not on your side, I recommend at minimum six weeks for any cutting program. For 20 pounds or more, start cutting 4-5 months ahead. But every lifter knows that too much cardio can also lead to muscle loss. When you’re eating less your recovery capacity is also reduced so it’s best to save most of it for weight lifting not cardio. Personally I would be looking to add a HIIT (High-Intensity Interval Training) session to the end of my usual regime, but this is not the only approach you can take. You can cut the time requirement in half—just 75 minutes a week—if you dial up the intensity to vigorous exercise, swinging for a heart rate up to 80 percent of your max. There are a number of explanations as to why cardio blunts gains. But, there is a shortcut. The answer: Not as much as you think. For example, fitness models only do 1 or 2 cardio trainings weekly, simply because they want to burn extra calories. A lot of cardio on a cut is bad because it can sap recovery your recovery. The main diet difference between cutting and bulking is your carb intake (and reduced calories overall). Don't leave it … This has worked very well for me to gain muscle without putting on much fat weight at all during bulking phases. How to Track Progress During a Cutting Phase. Lastly while cutting your not … For 10 pounds or less, start cutting 2-3 months ahead. In terms of cutting the main drawback is obviously the lack of energy some might experience because of the addition of cardio and also the cutting down of calories. When it comes to cutting, you first need to take a look at your nutrition before anything else. Also some like to cut carbohydrates and therefore have less energy. Fitness and weight-loss coach Dave Smith told the Huffington Post that because cardio is not the most effective fat-blasting workout, you'll have to keep doing more and more if you want to see weight loss. Add 1-2 weeks for any major foreseeable obstacles. Assuming you’re cutting calories and lifting weights three to four days per week (three is the minimum amount that most trainers say you need to see progress), you only need about three cardio days per week to see your abs. The answer: All of it. When progress stalls, lower calories by 250-500 per day (lower end of scale the smaller and/or leaner you are). I put my clients on 15 minutes of cardio at the end of their weight training circuit for cutting. The main diet difference between cutting and bulking is your carb intake ( and calories., start cutting 4-5 months ahead up you will be doing a lot of cardio on a cut is because. % of bodyweight per week the main diet difference between cutting and bulking is your carb (... 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