Cutting is a program that aims to reduce body fat while increasing muscle mass. Cutting is done by limiting calorie intake while increasing physical activity to maximize fat burning.
Usually, cutting programs are carried out when body weight is considered excessive due to too much fat. So, how to do the cutting properly? Check out the full explanation below!
What Is Cutting in Diet?
Cutting is a program to reduce body fat while increasing muscle mass. There are two approaches to cutting programs: diet and exercise. Both must be done simultaneously because without one of them, the results may not be optimal.
Obviously, a cutting diet is not just about regulating food intake. It also requires detailed calculations of calories, protein, fat, and carbohydrates every day. The point is, the goal of a cutting program is to ensure the number of calories entering the body does not exceed the number of calories burned.
Meanwhile, cutting exercises are designed to maintain muscle mass during a strict diet. This is because without physical exercise, muscle mass also decreases during dieting. Conversely, the results of physical exercise will not be optimal without the support of a healthy diet.
Generally, significant weight loss becomes noticeable after 2-4 months of following a cutting program, depending on each individual's physical condition. The more weight that needs to be lost, the longer the duration will be.
How to Do a Cutting Program
As mentioned earlier, the goal of a cutting program is to reduce body fat and build muscle at once, allowing the body to look leaner and more muscular. To gain maximum results, here are several ways to do a cutting program.
1. Calculate Your Calorie Needs
First, the way to do a cutting program is to calculate the body’s calorie needs. Before starting a cutting program, calculate your daily calorie needs based on your weight, height, gender, physical activity, and lifestyle.
You can also consult a nutritionist about the number of calories you should consume and burn according to your cutting goals.
When following a cutting program, it is important to lose weight gradually to avoid the risk of sagging muscles. You can lose weight gradually by about 0.5–1% of your body weight per week for a more balanced result.
Although it takes longer, this method is safer and guarantees an ideal body shape without the risk of sagging muscles after the cutting program.
2. Consume Protein
When undergoing a cutting diet, protein consumption is an important factor in the success of this program.
Protein helps burn fat, reduces hunger, and maintains muscle mass. So, ensure your protein intake is always sufficient to maintain muscle and burn fat optimally during cutting.
Everyone's protein requirements tend to vary, depending on their physical condition. However, the ideal amount of protein that the body needs is 2–3 g/kg of body weight per day.
3. Determine Fat Intake
Next, the way to undergo a cutting program is to determine your fat intake. Even though the goal is to burn fat, that does not mean you should avoid fat when doing a cutting program.
Nutrition experts recommend that fat should still be consumed at around 20-30% of total daily calorie needs during a cutting program. So, continue to meet your fat needs from healthy sources to maintain muscle mass and keep your body healthy.
Examples of foods that contain healthy fats (unsaturated fats) are mackerel, skipjack tuna, and tuna.
4. Consume Carbohydrates
Lastly, the way to do a cutting program is to consume carbohydrates. In addition to being beneficial in maintaining muscle mass, carbohydrates are also easier to convert into energy than protein.
The Difference Between Bulking and Cutting
The difference between bulking and cutting is that they are two popular programs in the fitness world with the same goal: achieving an ideal and healthy body, commonly known as a cutting program in the gym.
Bulking aims to increase body weight while building muscle mass. On the other hand, the goal of cutting is to reduce body fat to lose weight while maintaining muscle mass.
Dietary Recommendations for Cutting Programs
To maximize the results of your cutting program, you need to consume the right foods. Here are some dietary recommendations that you should follow while undergoing a cutting program:
- Drink water.
- Fruits and vegetables.
- Nuts and seeds.
- Low-fat milk, yogurt, and cheese.
- Protein powder.
- Brown rice and whole wheat bread.
- Avocados, olive oil, and olives.
- Lean beef or poultry, oily fish, and eggs.
That concludes the complete explanation of cutting and how to do it correctly. To avoid risks when doing a cutting program, always consider your physical condition before deciding to do it. It is always a good idea to consult a nutritionist beforehand to get the right advice.
Additionally, while following a cutting program, ensure your body receives balanced nutrition and adequate hydration with fresh water. In this case, be sure to choose #AQUADULU.
It is essential to note that not all water is AQUA. AQUA is an Indonesian product that contains natural minerals from 19 selected and protected mountains in Indonesia.
AQUA's water source is drawn from the deepest layers of the mountains and has a protective layer, making it free from contamination. That is why AQUA feels naturally cold and fresh without needing to be refrigerated beforehand.
Furthermore, AQUA is Halal-certified and meets the Indonesian Food and Drug Authority (BPOM) and Indonesian National Standards (SNI), proving it is safe for consumption. AQUA also comes in a variety of packaging, including 19-liter AQUA gallons, cups, and bottles, making it convenient for your daily activities.
So, let's choose AQUA DULU, because AQUA is not just ordinary mineral water, it is 100% Indonesian, 100% Halal, and 100% Pure.
