Cutting up time......

[fudoc5]

Heya...i'm trying to set up a cutting up routine for the coming 2-3 months but don't really know where to start off,both nutrition and exercise wise. the only thing i have planed so far is to do a 30-40min run in the morning and decreases my food intake....and thats about all i know about cutting up. my goal is to cut body fat and still maintain my muscle mass? do i still keep doing heavy weights? should i change my workout routine? any advice ?

[frogie2001]

first off you need to figure our what your body fat % is. that will dictate your diet and make up. in regards to exercise try this

6 days a week at least 1 hour of cardio (jogging, cycling stepping etc)

than in addition to this go for

Monday chest and bicep

tuesday cardio,abs

wednesday back and tris

thursday cardio, abs

friday legs

sat cardio , abs

sun shoulders

Resistance training you should look at higher reps so about 4x 15. this will keep the heart rate up and burn even more

when i cut down the biggest thing is the diet. you don't necessarily need to reduce your food intake, maybe more just tweek the existing and add cardio.

[fudoc5]

first off you need to figure our what your body fat % is. that will dictate your diet and make up. in regards to exercise try this

6 days a week at least 1 hour of cardio (jogging, cycling stepping etc)

than in addition to this go for

Monday chest and bicep

tuesday cardio,abs

wednesday back and tris

thursday cardio, abs

friday legs

sat cardio , abs

sun shoulders

Resistance training you should look at higher reps so about 4x 15. this will keep the heart rate up and burn even more

when i cut down the biggest thing is the diet. you don't necessarily need to reduce your food intake, maybe more just tweek the existing and add cardio.

thanksfor that frogie, so do you mean that i should use light weights and more reps?

[IronGame]

Resistance training you should look at higher reps so about 4x 15. this will keep the heart rate up and burn even more ( quote )

I would tend to leave the "cal burning" for your cardio, concerntrate on trying to keep the muscles doing the same amount of work ( weight ) that they are use to or more, so that so that your body knows that it need's those muscles and doesn't use them (catabolise) for energy.

Increase protein and reduce carbs.

[frogie2001]

don't know. as long as you still achieve failure on the reps muscle mass will remain and can increase. i have read and experienced that switching from heavy weight low rep to high reps also tones and tightens muscle groups. However at the end of the day you should continue to mix it up. the secret is diet and cardio/

[IronGame]

don't know. as long as you still achieve failure on the reps muscle mass will remain and can increase. i have read and experienced that switching from heavy weight low rep to high reps also tones and tightens muscle groups. However at the end of the day you should continue to mix it up. the secret is diet and cardio/

Thats it, cardio and diet are key.

I just think to many people get caught up in high reps for the sake of high reps, if you are an experanced lifter then heavy high reps are great, but if you are new to the game you should stick to the heavier stuff.

A good example is all those misguided souls doing endless group fitness classes to "tone" sure they may burn cal's but they still look like shit lol.