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cutting phase workout

DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/26, 10:27 PM ok I think I'm ready to start my cutting phase. Can someone please post a good cutting phase workout that will help me in losing the fat while maintaining the lean body mass? I've searched for it already, but I couldn't find anything. I know that you should split the cardio and weight lifting days, but I don't want to just not do weights for one day. I'll feel like I'm losing muscle mass. I workout for about 1 hour a day. Thanks for the posts in advance. DX
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/27, 12:29 AM Increase your frequency/intensity. Keep the weights heavy, but incorporate supersets, multiple drop sets, etc. Increase the frequency of your workouts if feasible. Add in cardio slowly, in fact if you are not doing much now, I would keep it that way. Use cardio as an extension of your diet so you won't have to cut calories so heavily. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
kakaroto Posts: 893 Joined: 2002/05/09	2005/01/27, 12:06 PM you dindnt fine becasue it is the same workout you doing...LOL, but with the only difference on changing the rest time between excercises and sets, AS BB1 SAID
kakaroto Posts: 893 Joined: 2002/05/09	2005/01/27, 12:06 PM you dindnt fine becasue it is the same workout you doing...LOL, but with the only difference on changing the rest time between excercises and sets, AS BB1 SAID
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/27, 02:40 PM What if you want to do some cardio though? will 20 minutes make any difference? 5 days a week? DX
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/27, 02:54 PM One other question is, how long should the rest periods in between sets be when I'm cutting? Ok I lied I have two questions. Should I keep my heart pumping or should I rest just enough to catch my breath? DX
kakaroto Posts: 893 Joined: 2002/05/09	2005/01/27, 03:45 PM go gradually with the cardio too to avoid as much muscle loss as possible. let say 3x then go up to 4x and finlly 5x. 20min seems a bit low, maybe 30-35min. ALTHOU, if doing HIIT, i think 20 min is fine. and for the rest itme, how long have you been resting? 3min? then go to 1min. 1min? then go to 30sec. numbres are not that important, just remember to rest less than you are already doing. catch your breath, you will need it.LOL
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/27, 07:16 PM Use cardio as an extension of your diet. Try to think of it as part of your diet, rather than an exercise. Maybe this will help thinking in those terms. (sure you burn some fat while doing the cardio, but but the caloric burn is more of an issue in the long run). What you are trying to do is extend your caloric deficit with it, rather than cut more food. So, if you do too much too soon, you have nowhere to turn but cut more calories. Also for optimal fat loss and least muscle loss, I would go with longer durations of less intense work. Say 50-70% max heart rate. The more research I do, the more I am going away from HIIT and to this type cardio. Evidence suggests that as exercise intensity decreases, there is an increased reliance on the peripheral adipose depot, with a concomitant sparing of carbohydrates, particularly intramuscular glucose polymers. It appears that fat oxidation becomes optimal within the range of 60% VO2 max. However, training below this range (>50% VO2 max) may be beneficial during states of overtraining, and or severe caloric restriction. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/28, 02:38 PM Thanks I really do appreciate. I really understand now that the cardio is kind of like a caloric deficit instead of exercise to lose weight. That really gives me a good understanding of how that goes. Thanks Again. But I still don't really understand about the weight lifting part. Should I be doing more cardio or weight lifting when I'm trying to cut? I usually go for 1 min. rest periods but most of the time it extends to about 1 minute and a half. I did legs yesterday and I was seriously exhausted after doing super sets, or drop sets, or whatever it is I don't remember, of leg extensions. I seriously don't think that after 30 sec. I will be able to do another set. I think I'll need more rest than that. well thanks once again for the information. BB1, where do you find information about this? Can you send me a link where I can learn about really kool stuff like that? It really interests me. DX