Take to 15% after a period of weeks or even a month. Start at 10% and work hard in the gym and be consistent with food. Don’t do that!! It’s a marathon not a sprint. Once things stall again, take it to 20%.Ī common mistake is to go straight to 20% then after a week become impatient and lower to 25% or even lower. If after a few weeks at 10% nothing seems to have changed from photographs, weight measurements and measurements around stomach, thighs, arms and chest, then lower to 15%. If fat is being lost, stay with the 10% deficit until things stall and then lower to 15%. I often advise starting with a decrease of 10% for a few weeks, take measurements (weight and photos) and see how things go. For a slower cut, an decrease of 10-15% calories is advisable. Either way, I wouldn’t suggest a calorie deficit of no more than 20%. Slow and steady yields best results.Īt this point, you need to decide if you want a slow cut over a longer period (which I advise), or a faster cut over a shorter period. Too low and the body will break down hard earned muscle. Also they aren’t going to be cutting calories stupidly. We now need to create a calorie deficit to facilitate weight loss, hopefully mostly fat, as the resistance training they will be doing as well as eating a decent amount of protein should help maintain their muscles. What they need, to neither gain nor lose weight with their current age, weight, height and lifestyle/activity level. However, for both examples, this is just their maintenance calories or activity adjusted amount. Let’s take an average male and female and work through the formulas.Īge 25, Weight 75 kg, Height 178 cm. The calorie counters often give far too few calories which can leave you exhausted and put your body in danger. It may be a little more hard work in terms of mathematics, but it’s worth it nothing worthwhile is ever easy. The equation above is more accurate to you and will yield better results. You are probably thinking of just putting your details into a calorie counter app. Very heavy exercise (twice per day, extra heavy workouts)
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There are a number of formulas out there, trial and error shows that many give the same ballpark for most people, though some are better than others for people on the further ends of the scale very small or quite large. To cut properly, that plan is not just training, it also revolves around a scientifically worked out formula that will allow you to best estimate your Calorie needs for your cut, to ensure you lose fat but more importantly retain muscle. You will need to consistently eat less calories than you actually need over a period of weeks and possibly months while still performing progressive, intensive, thought-out and well structured training.Ī plan is paramount. Losing fat is a slow process, requiring real dedication. Cutting isn't something to do well for a few days unless you are already fairly lean (visible six pack). Long term, that does not work and only leads to eating disorders or the like.Ībove all, you also need to be consistent. Please cut calories sensibly as per the directions here and don’t starve yourself. Get this wrong and you’ll either be eating too much (so not actually cutting) or eating way too little which can have hugely negative consequences to your physique in terms of losing muscle, as well as your hormone levels, not to mention your mental health. The most important thing to get right when cutting, is your daily calorie intake.
If you’re not sure what a cut is, have a read of this: What is Cutting?. If you want to lose some body fat so you can be more “toned” or “ripped” for the summer, someone somewhere has probably told you the you need to go on a “cut”. With years of experience within the fitness industry Sean has a wealth of knowledge and shares his views and opinions on the best way to cut for the Ibiza Challenge.
To help us better understand the finer points of cutting, we have enlist the help of Maximuscle Ambassador Sean Lerwill.
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