Now that bulking season is coming to an end it’s time to start thinking about how you are going to lose some weight, cut fat while limiting muscle loss.
Having a clean cut comes down to many factors including diet, supplementation – yet above all we need to have a complete workout program.
Your workout program needs to be specific to the type of goal you have.
A workout program structured for weight loss is different than muscle gain, and different again to cutting fat. In order to optimize your weight loss and fat loss, we must implement a specific type of exercise and overall training.
Fat loss is best accomplished by increasing your metabolic state – especially your Basal Metabolic State.
Your Basal Metabolic Rate is your rate of metabolism at rest – the number of calories your body uses while sitting, and sleeping (when sedentary). If we can increase this rate you will effectively be burning calories and fat all day.
How Do We Increase Basal Metabolic Rate?
The most effective way to increase your Basal Metabolic Rate is to incorporate strength training with steady state cardio (calculated by VO2Max).
Strength training will serve as the primary driver behind the increased metabolic rate, while cardio will teach your body to best utilize the energy its given (since you may be in a caloric deficit while training).
Here is The Best Workout For Cutting
Schedule and Workout Plan:
- Day 1: Push/Pull Power
- Day 2: Accessory
- Day 3: Off
- Day 4: Big Lifts
- Day 5: Off
- Day 6: Cardio
- Day 7: Off
| DAY 1 | REPS | SETS | *TEMPO | **RBS |
| Overhead press | 12 | 3 | 2111 | 120 |
| Lat Pulldown | 12 | 3 | 3101 | 120 |
| Incline Bench | 12 | 3 | 2111 | 120 |
| Cable Upright Row | 8 | 3 | 2110 | 90 |
| Dips | 6 | 4 | 21X0 | 90 |
*Take some time to review the tempo explanation found here.
**RBS; Rest between Sets. The amount of time in seconds you rest between each working set.
| DAY 2 | REPS | SETS | TEMPO | RBS |
| LumberJack Squat | 8 | 3 | 3111 | 120 |
| Romanian Deadlift | 8 | 3 | 2121 | 120 |
| Flat DB Press | 6 | 4 | 2111 | 120 |
| Pause Deadlift | 8 | 3 | 2121 | 120 |
| DAY 4 | REPS | SETS | TEMPO | RBS |
| Incline Bench Press | 12 | 3 | 21X0 | 120 |
| Bent Over Row | 8 | 5 | 2121 | 120 |
| Low Bar Back Squat | 12 | 3 | 2121 | 120 |
| Hex Bar Deadlift | 12 | 4 | 21X0 | 120 |
| Dips | 8 | 4 | 21X0 | 120 |
| DAY 6 | Time | Tempo |
| Incline Treadmill Walk | 20min | 70% VO2max |
| Bike | 20min | 75% VO2max (below 70rpm) |
| Elliptical | 20min | 50% VO2max |
NOTES: You will immediately notice that the volume for this training program is quite low – considering the goal. If you feel this program is to easy feel free to jump into cardio days or easy HIIT style workouts on off/recovery days.
As a general rule of thumb, you should allow your body 24-36 hours per muscle group to recover before hitting it again. Keep this in mind if you think you want to train with more resistance.
If you have serious goals about trimming down and cutting some weight we suggest using a more complete and specific approach to your body type and goals. Let’s have a free consultation to discuss how you can improve your strength and lifestyle.
I like this workout! I have been on and off this program for a couple weeks and my strength is increasing! Thanks for this.
No problem Ronald – great to hear the training is working for you! If you are looking for the next step in your quest for strength be sure to checkout our product page.