There is increasing buzz on the internet and in medical studies that cutting weight is as simple as calories in vs. calories out. YouTubers that promote this like Greg Doucette and James Smith are right, it does actually come down to calries in and out. However, eating fewer calories than you burn sounds like straight-forward subtraction, but the equation is a little more complex than it first appears. According to the Centers for Disease Control and Prevention, the safest amount of weight to lose per week is between 1 and 2 pounds. Those who lose much more per week or try fad diets or programs are much more likely to regain weight later-on and learning HOW to put the right mix of calories in to best optimize energy and how to expend calories safely without exhaustion requires a little more work.
Continuing to train while reducing your calorie intake can make you physically exhausted, while a mismanaged diet plan (or lack thereof) can also make you feel mentally drained.
You need to be careful about what foods you’re reducing or removing from your diet, ensuring your complete nutrient needs are met. Supplements can help with that as can being very aware of what you are putting into your system.
To counter the fatiguing effects of cutting while ensuring they are still consuming healthy levels of essential vitamins and nutrients, many experienced gym goers supplement their spartan cutting diet plan with a range of targeted products designed specifically to support them during the cut.
Athletes who are experienced in cutting change up their training routine to turbo-charge fat loss to achieve that shredded physique.
If you're new to gym nutrition and the cutting process, check out some info in our Q&A below!!
Q) Will Cutting Result in loss of muscle mass?
A) This is a complex area, but the short answer is that with care and attention to detail you can avoid losing any of your hard-earned lean muscle that takes effort and time to put on.
By gradually introducing your cutting program, continuing to maintain your lifting schedule, and hybrid-ising it with a little more cardio, all the while taking care of your nutrient requirements during your cut, you can minimise muscle loss.
Q) What are some good cutting supplements?
A) Training while on a cut means not only maintaining energy levels, but also balancing and making up for a reduced calorie diet with a boost of extra nutrients.
This is part of the major reason supplements are around! They have been specially created to meet the demands of a cutting diet (or a muscle gaining diet), capable of giving your training a boost while overcoming the restrictions of your nutritional input via food.
When cutting you want to look for supplements that contribute to the fat burning process. Some contain stimulants that can help you overcome the fatigue associated with cutting, while others assist in different ways with the cutting process.
F-10 combines the most pioneering ingredients into one powerful formula to aid in the cutting process!
Green Tea Extract/Quercetin –potent antioxidants and increase thermogenesis (Thermogenesis is defined as the dissipation of energy through the production of heat and occurs in specialized tissues including brown adipose tissue) ergo slightly heating your body up so that you burn more energy and thus fat, energy and fat oxidation.
Caffeine/Synephrine/Dendrobium – ignite norepinephrine, adrenaline (makes your heart beat faster and therefor process energy/calories more quickly) and increase cAMP (Cyclic adenosine monophosphate - cAMP is a cellular messenger used for intracellular signal transduction, such as transferring into cells the effects of hormones like glucagon and adrenaline which without it can’t pass into the plasma membrane)
Raspberry Ketones – research shows it speed up lipolysis. Lipolysis is the metabolic pathway through which lipid triglycerides are hydrolyzed (broken up) into a glycerol and three fatty acids. Simply put It helps to mobilize stored energy during fasting or exercise and suppress appetite.
Sweet Red Pepper Extract – raises internal body heat (thermogenesis) and suppresses appetite.
A lot of technical terms here to tell you that F-10 is one of the most comprehensive and effective burners on the market because it approaches cutting from many different perspectives ALL THE WHILE not making you feel shaky, nauseated, awful like many ‘fat burners’ do. Makes sure that if you’re taking a supplement you don’t take it at a cost, supplements should make you feel good and not terrible!
Q) What about Cardio?
A) Cardio, whether you like it or not, forms a big part of most athletes’ cutting program. It’s more efficient and effective at reducing fat and toning the physique than simply cutting calories. You still get to enjoy good foods without feeling completely depleted. Cardio can be difficult to maintain with low energy levels. Caffeine supplements (such as F10 or Kamikaze) have proven to be particularly effective in countering this.
Q) How can I feel better during cardio, sometimes it makes me feel lightheaded?
A) Amino consumption is for anyone that wants to support their cardio exercise routines with a convenient and healthy source of amino acids as found in Ammo-8 which includes all 9 of your essential aminos! It also contains zero sugars while tasting great at the same time to hydrate you! If you need a little extra oomph for super long cardio sessions try our Battle Juice which includes Cluster Dextrin & Electrolytes! This gives you a boost of energy while hydrating you and allowing you to push harder for marathon runs, long cycling sessions or heavy duty HIIT sessions.
Q) Do I have to go zero carbs and all protein to cut?
A) Not true, this is a myth that ‘carbs are evil’ and this topic is a lot to go into (we will save this for another article) but its true lean protein supplements are especially useful for maintaining muscle mass while avoiding the excess calories that will undo your weight-saving efforts elsewhere. Warzone Whey is a fabulous way to increase lean protein in your post training regimen!
Some parting thoughts and a couple points to help you in your cut!
A proper cut is not supposed to be a gruelling test of will. Make sure you don't under-eat and cause excessive muscle loss, fatigue, and malaise!
Monitor your progress closely. Check your weight, take measurements, see how you look, and how you feel after seven to ten days. Make some adjustments at this point if necessary.
Caffeine, taken in moderation, can be a huge help, capable of offsetting hunger and keeping you active. But be careful as too much caffeine can have an adverse effect and actually make you feel tired and worn down.
Up your water intake in general. This should also help alleviate hunger during your cut and keep you alert and training hard, and if you have sufficient water intake your body will try to hold water weight less.
Cook your own food. This is a big one, and where many people fall down by failing to appreciate and account for the MANY hidden calories they're taking on. Every meal, even an apparent ‘healthy one’ in restaurants has added fats, sugars, salts to boost flavour which makes it hard to plan and execute your cutting diet well.
Increase your calorie deficit with cardio. When cutting, you’ll have already worked out what your calorie level is and be eating at a deficit in order to lose weight. By performing hard cardio, you’ll heighten your metabolic rate and burn even more! So be aware of what is going in vs. what is going out (energy-wise).
Please do maintain your protein intake. While you'll miss carbs most when cutting calories, protein is important to maintain your muscle mass, which will keep your metabolism burning efficiently and effectively!
Fibre is an important food group. Eating raw vegetables helps you to mix up your diet and provides a great way to snack without adding many calories. It's hard to get enough in your diet alone - supplement with Carbon Fiber!
Cut back on any sugar intake! Much of the sugar that people consume comes from processed foods and fructose - which the liver breaks down and turns into fat. After the liver turns the sugar into fat, it releases these fat cells into the blood, which can lead to weight gain.
Finally, actually tracking and counting calories can be an effective way to avoid overeating. By counting calories, a person will be aware of exactly how much they are consuming. This awareness can help them cut out unnecessary calories and make better dietary choices. A food journal can help a person think about what and how much they are consuming every day. By doing this, they can also ensure that they are getting enough of each healthful food group, such as vegetables and proteins and fibre!
Summary
People looking to lose weight safely and naturally should focus on making permanent lifestyle changes rather than adopting temporary measures. Calorie tracking, proper nutrition consumption, exercise, resistance training (weightlifting) and cardio. It’s a lifestyle shift and awareness that is required, but it’s fun to devote your attention to and to learn how to do correctly!
It is vital for people to focus on making changes that they can maintain. In some cases, a person may prefer to implement changes gradually or try introducing one at a time.
Anyone who finds it challenging to lose weight may benefit from speaking to a doctor or dietitian to find a plan that works for them!
Monika Mackenzie
Some parting thoughts and a couple points to help you in your cut!