It is an observation that most bodybuilders become fixated on the goals they set for themselves. For most of us, the ultimate goal is to gain muscles and cut down on fat simultaneously.
Unfortunately, working out while keeping this in mind, often means standing on one spot, spinning the wheel for several months while progress remains painfully slow.
While most people think that not eating enough and working out twice as much will help them speed up the process of gaining while cutting, it is not always the best thing to do.
In some cases, people consume a lot more water than they ideally should, and completely cut down on specific exercises.
What needs to be kept in mind is that the body needs healthy and proper food in order to gain muscle mass, and bodybuilders need to reduce extraneous activities.
If you want to shed the extra fat that your body has accumulated, while building muscle mass; you need to perform more cardiovascular activities and take in fewer calories.
To ensure that the cutting and gaining process progresses smoothly, you need to understand how the various body systems work and how to apply the right exercises and nutrition to facilitate you to achieve your goals.
You will need an extreme and strict exercise regimen, that’s for sure! With some dedication and timely exercises and meals, however, your hard work will definitely pay off.
Your plan must take advantage of the hormones in your body, and involve extreme underfeeding to induce fat loss and over feeding for muscle gain simultaneously.
Cardio and HIIT will be ideal for fat loss and heavy weight lifting will help with gaining muscles.
Most of the time, your plan will keep you on a regular fat-burning mode as you eat carbohydrates, and work with calories.
At other times, during the gaining and cutting down process, you will be sleeping or working hard with heavy irons to drive protein synthesis in your body; building muscles, and taking advantage of the role anabolic hormones play in your feeding and weight training regimen.
Here is what your regimen should comprise of:
You must do some cardio (in any form) at least 3-6 days a week, and alternate them with longer, slower cardio exercises and HIIT cardio.
Walk on the treadmill for at least forty-five minutes daily, as this is the ideal long-duration cardio exercise, and you must add this to the schedule on weight-training days, which should be at least three times a week.
For outdoor activities, sprinting is a great exercise. You can work with the treadmill and use the cycle as well. These are great for HIIT cardio, but you must do these on days when you do not work with weight lifting.
Preferably, sprinting would be good two to three days a week.
There are many other options worth exploring, but it would be best to discuss them with your trainer.
Here is something you might want to explore. Go for a four-minute slow jog, then do a cycle warm-up that should not be for more than 20 seconds, and then follow this up with a forty-second jog.
Repeat this regimen eight to twelve times, but make sure you take at least four minutes to cool down with slow jogging at the end.
Keep in mind that the key to HIIT cardio is that you need to be creative. The tougher it is to lose the fat, the more HIIT and cardio sessions you will need. Stick with three HIIT cardio sessions and three cardio exercises maximum.
If you are in the metabolic continuum aspect of workouts, you should ditch the cardio exercises and stick with the HIIT sessions only.
People with an excellent metabolism would probably need only one or two HIIT sessions each week.
For this aspect of the workouts, timing is important. Plan these sometime in the late afternoon or early evening as this will help you burn the fat during the rest of the day.
With weight exercises, you must eat low calorie foods, which are mostly low carbohydrate meals.
You need to overeat to drive protein synthesis and to restock the glycogen in your body. Doing this early in the day will stop fat burning throughout the day, and this would reduce the effect of all the hard work, so late evening works best.
To wrap things up, make sure that you discuss your workout plans with the trainer, especially if you have a medical condition.