Question: I have the muscle mass but I want to get cut. I my BMI is around 25 so I know weight loss is essential which I'm currently working on. What I want to know is what are some others' workout routines for achieving similar goals. Thanks.
You workout the same, except you do more cardio.
Of course you have to eat less too.
Getting cut is 99% body fat percentage. If you feel like you have the mass then you should go into a cutting phase for about 8 weeks. You need to make sure that you are in a calorie deficit everyday. Intense cardio about 3-4 times a week will help dramatically. Add in a post workout protein shake after each workout to prevent muscle loss during your cutting phase. Adding Glutamine and Dextrose to your shake will also reduce muscle loss. When your body is in a calorie deficit it needs energy to keep going. During intense exercise such as lifting and cardio this energy can be taking from your muscle rather than fat. You may lose some muscle during this phase but you will look more cut after cutting 2% or more of your body fat.
If your really serious about cutting, you may want to try HIIT (High Intensity Interval Training). Apparently you burn more fat than just straight running. Below are 2 articles about HIIT. The first is general info and the second is about routines. I personally try to stick with the intermediate routine but it's tough. I get too sore after but the plan is to get to a point, just like lifting, where the soreness is not as bad and I can do it more often. I burn about 800+calories in an hour with this routine.
http://www.teenbodybuilding.com/justin6.htm
http://www.bodybuilding.com/fun/richb3.htm
So you don't do any weights during that 8 weeks?
No, you do weights but don't expect gains.
First I want to stress that BMI is not totally accurate if you have a lot of muscle mass it will not show up on the BMI. For example if you have two people that are both 6 feet tall and both way 200 lbs but one person has 8% Body Fat and the Other has 20% BF then both of there BMI will be 26.4. So BMI does not tell the whole truth especially if you want to get cut. I would suggest getting a home test to measure your Body Fat or having a Certified Personal Trainer measure you.Once you figure where you are at then you can start to reduce your body fat. Now do you want to do this for looks I.E. 6 pack abs etc. or for some sort of competition? Either way you definitely have to up your cardio to around 60+min a day to achieve this rather quickly. You want to do this with you weight training you do not want to stop lifting. If you stop lifting you will begin to lose your muscle mass and go flat. If this is for looks you will need to be around 10% Body fat to really see definition. Any lower you risk health damages. A professional Body Builder is at around 6% for a competition which is very hard to do plus your body needs a certain amount of fat to survive.With your cardio you will have to eat very strict diet high in Good Carbs like vegetables and High in Protein. Stay away from sugar, fats basically the good stuff. Also watch your sodium intake it can make you retain unnecessary water. You want to be in negative calories for the day, so you want to burn more than you take in. But the catch is to keep the deficit to around 500 - 600. Any more than that your body goes into starvation mode and does the opposite of what you want to do. Drink a lot of water to keep your self hydratedDon't expect overnight results but if you put your all into it and eat right and push your self on the weights and cardio (especially cardio). You will see results quickly. For a competition it is a lot more in depth and you need to start so many weeks out from a competition so you peak at a set time. Basically the same thing as above but more detailed and much stricter dieting involved.
Helo I know you posted along time ago, but how much glutamine and Dextrose to you add to the shake? Do you use proteing powder with milk/Juice or water?
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