One of the top issues faced by people who are cutting is ending up skinny. When you go on a diet or shred fat off, you lose some muscle mass. To prevent this from happening, some people focus on gaining strength while they are at it.
Now, lifting heavy while cutting could have both positive and negative effects. That is what we will be exploring in this article. Read on to know more and make the best training decisions for yourself.
Gaining Muscle Mass While Cutting
Many people aim to gain muscle mass when they start cutting. It is almost a necessity for them. But how do they do this?
It is usually a three-step process wherein you train hard first. Secondly, you keep a high protein diet, and lastly, the body weight loss rate should be moderate. If you follow these three steps, you will never lose muscle.
The whole question of lifting arises from the first point itself. How much training is too much training, and can the body even take it?
Lifting Heavy While Cutting Or Lifting Light?
A constant query among people who are cutting is whether to pick heavy weights or light weights. An added doubt occurs when you are also confused about the required reps. Heavy weights and low reps or light weights and high reps?
We seriously believe that one must maintain and build their muscle while they are cutting. There is just no other way to gain strength. At the same time, maintaining strength can only be done when you use moderate to heavy weights.
How Much Does Cutting Help?
The progress made during cutting depends largely on the person. It will fluctuate according to the level of training, the severity of calories deficit, and your current body weight.
Body weight matters the most. You could be on the same low-calorie diet, but your energy requirement and availability will be very different.
For example, if you are overweight, your body already has a lot of energy reserve. So, when external food is not being supplied, it can always opt for the internal one. Now, this will never work for lean people.
Upon calorie deficit, their body will immediately go towards shredding all the fat there could ever be.
On average, people try to go down to about 13 to 14% of body fat, after which the only struggle is to maintain this weight and keep going! Many people also make it a point not to make any progress during the entire cutting stint, and guess what, they don’t.
The mind also plays a very important part here. If you put your mind to it, you can achieve anything.
A Guide To Lifting While You’re Cutting Weight
Cutting itself is a tough job, and sometimes wrong amounts of training can take a toll on your body. Now, this is something we would not want for our readers.
We present to you a step-by-step guide to avoid muscle loss. Also, a point to pay extreme attention to is the diet you follow. Cutting or no cutting, the diet should go alongside all the trading volumes. Any irregularity in the diet can have negative effects on your progress.
Set The Timeline Of The Cutting Phase
Before you start shredding that weight off, it is essential to set a reasonable date for the process. It is generally advised to be in a calorie equilibrium to move towards progress.
You can start the cutting phase post the completion of the bulking phase. During the bulking phase, you will have a greater calorie intake but at a slow rate. Through this, the body fat increases to more than 15%.
Once you have a date to look your best in your mind, assign the cutting phase start date 8 to 12 weeks prior. It is essential to have a start and end date in mind to have targeted growth.
Choose The Training Frequency
This point needs to be paid the most attention to. Cutting largely depends on the frequency of strength training. Training more frequently does not equal an increased training volume.
More frequent training reflects the days per week while the training volume refers to the sets per week.
Now, these two entities act in the opposite way to each other. You can, thus, train at high intensities and still have 80 to 90% of the total training volume. Additionally, you will also recover muscle tissues (although you’re in a calorie deficit).
Pick The Best Exercises To Maintain Muscle During Cutting
Next up, check up on the exercises you will pick for your workouts. We would personally suggest movements that strain a higher amount of muscle tissues.
This helps the body in the strength training program irrespective of the cutting phase. What you should keep in mind is your body’s low-calorie intake. It would help if you tried not to resort to all-out fatigue during the entire timeline.
With exercises, you all should also be mindful of the sets, reps, and weights used. While we discussed previously that the weight should be towards the moderate and heavy side, you can check this for yourself.
Each person has a different body, and figuring out what is best for you matters the most.
Have An Analytical Approach Towards Your Progress
It is essential not to be too emotionally attached to your diet and progress. As you try your best to gain strength while you’re cutting, tracking is key.
You must track your progress and alter the diet accordingly. For example, you have been cutting for some weeks but are still not seeing results. We would suggest you either increase cardio or drop some more calories.
Increasing cardio is the best bet because it is genuinely one of the safest ways to maintain strength and have a fit body.
How Much Does Cutting Help?
Lifting heavy during cutting has much other nitty-gritty that only an expert or trained professional can enlighten you. We would personally suggest going for a great trainer in your city.
Following this step-by-step guide would become very easy with a dash of support.