In general, a cutting phase is shorter than a bulking phase and usually lasts no longer than 2-4 months. The key principle for reducing body fat percentage (other than exercise-diet program) is the effective management of hormonal states.
Since the cut bodybuilding program is usually reserved for high-level bodybuilders who want to participate in a competition or special event, it is very important to carefully plan and execute it thoroughly, within the appropriate time frame.
How to have a cut body?
The most important factor to achieve a bodybuilding cut is to have a professional sports nutrition plan. You have to put in a lot of effort to get your body cut; Following a cut diet plan, analyzing and calculating all calories and macronutrient intake is just one part of a cut bodybuilding program.
Also, the goal of the cut program is to achieve a dry and muscular body as quickly as possible without losing muscle. As a result, the cut bodybuilding program includes aerobic exercises and weight training.
1. Aerobic exercise in the Kat fitness program
It’s no surprise that aerobic exercise is the mainstay of any weight loss or bodybuilding program. Aerobic exercises include exercises such as: treadmill, elliptical and stationary bike and other various exercises; Therefore, by examining the disadvantages and benefits of each and according to the trainer’s advice, choose one of them to do the exercises.
2. Weight training
Most people who are new to bodybuilding think that lifting weights only helps them build muscle. They even believe that lifting weights has no effect on fat burning. This is despite the fact that weight training not only causes fat burning, but also has a longer effect than cardio exercises. That means fat burning also happens during aerobic exercises. During weight lifting, the body continues to burn fat for hours. It doesn’t even matter if you are lying on the sofa or listening to your favorite song.
A sample of a 6-day cut bodybuilding program
To do the best bodybuilding program for cutting, you should remember that combining bodybuilding with weights and aerobic exercises is the fastest and safest way to cut muscles. In the continuation of this article, we provide you with a 6-week cutting program. Again, we emphasize that this is a sample program and everyone should have their own program. Information about this program is as follows:
Main goal: fat burning
Type of exercise: Split
Level: Medium
Program duration: 10 weeks
Training sessions per week: 6 days
Duration of each training session: 30 to 45 minutes
Required equipment: barbell, body weight, cable, dumbbell, EZ bar
Tip: Choose any type of aerobic exercise that is more compatible with your time and facilities. But we suggest that you practice low-intensity cardio in the early hours of the morning. Or do HITT (High Intensity Interval Training) in the evening.
First day: warm up
After warming up the body, do 20 minutes of strength training (exercises involving the abdominal muscles). After that, include an hour of low intensity aerobic exercise or 45 minutes of HIIT (High Intensity Interval Training) in your daily routine.
Second day: rest and recovery
Third day: chest and back muscles
exercise
Set and repeat
Dumbbell chest press
First set 8 / second set 8 / third set 6 / fourth set 6
Barbell chest press
First set 8 / second set 8 / third set 6 / fourth set 6
One hand crossover from above
4 sets of 8
behind Percy’s arm
3 sets of 8
The back of the arm is lying on the wire
3 sets of 8
The underarm of the smooth hand wire rope
3 sets of 8
Dumbbell chest press
How to move
First, choose a suitable pair of dumbbells and lie on the bench;
To start the movement, the hand should be straight and extended and the dumbbells should be above the chest;
Lower the dumbbells to the chest and then slowly move the weight up;
When going down, try to make the angle of your elbow and arm a 90 degree angle;
In the upper part of the movement, try not to straighten your elbows completely so that the pressure is transferred to your joints.
Barbell chest press
How to move
Place the appropriate weight on the barbell;
While the legs are flat and on the ground or placed on the place where the legs are placed, lie on the table with the chest up;
The waist should be arched and the shoulders should be pulled back;
Lower the bar on the marked upper part of the chest;
then remove it from the device and hold it above the chest while the hands are fully extended; This will be the starting point of the movement;
Lower the bar by bending your elbows and keep the weight under your control the whole time;
Elbows should be slightly inclined inside the body;
After the bar touches your body slightly, return it to the starting point.
One-handed crossover
How to move
To be at the starting point, place the clamp at the highest height of the device;
Then choose your desired weight;
Hold the handle with one hand and take a step forward and keep your hand in front of your stomach;
Your upper body should lean slightly forward from the waist;
This will be your starting point;
You can keep your other hand on your waist to keep your balance better;
While your elbow is slightly bent, open your hand to the side of the body until you feel a stretch in the chest muscle;
Then, using the chest muscle, return the hand to the starting point;
Make sure that the curved shape of the hand is maintained when returning to the starting point of the movement;
Repeat the same movement for your other hand.
behind Percy’s arm
How to move
First lie on the chest press table;
To remove the barbell from its place, place the hands close together;
It should be almost the width of the shoulders or the width of the chest;
After lifting the barbell, keep your hands straight; This will be the starting point of the movement;
Then, at the same time as inhaling, slowly lower the barbell to near the middle of the chest;
Be careful to keep the elbows together and next to the body to increase the impact on the back of the arm when lowering.
After a brief pause at the lowest point, return the barbell to the starting position;
Use the hamstrings to lift the bar.
Simkash is lying on the back of the arm
How to move
First, set the wire reel in the lower part of the device; lie a little further on the couch on your back; Grab the bar above your head; the elbows are straight and perpendicular to the body; Try to bend your elbows and bring your wrists close to your head; Straighten and open the elbows and then return to the starting position.
The underarm of the cable is a smooth rope
How to move
First, be on the device;
Place your knees under the mattress of the device;
Set your hands on the handles less than shoulder width apart and then pull them towards your body and down;
Lower the handle of the device to the chest;
For a better contraction, move the elbows down and back of the body and then return to the initial position;
To make the movement of the palm more difficult, it should be forward.
Fourth day: Abdominal and aerobic exercises
exercise
Set and repeat
Front open hand strap underarm
4 sets of 8 (slowly)
The back of the arm is wired
First set 8 / second set 8 / third set 6 / fourth set 6
Boat device
4 sets of 8
Forearm with barbell
First set 8 / second set 8 / third set 6
Positive incline alternating dumbbell forearm
3 sets of 8
The front arm of the machine
3 sets of 8
Front open hand strap underarm
How to move
Sit on the pull-up machine while holding the bar in your hand;
Pay attention to adjust the knee support to the appropriate height;
Hold the bar with your palms facing forward and your hands wider than shoulder width apart;
Both hands should be in full extension;
Lean the upper body slightly back, so that a slight curve is created in the waist and the chest protrudes outward; This will be the starting point of your movement;
Now, at the same time as inhaling, lower the bar until it touches the chest a little higher;
As you lower the bar, move the handles down and contract the muscle;
Your upper body should be completely stable during the movement and only your hands should move.
The back of the arm is wired
How to move
First, put the wire at the highest point and connect the straight rod to it;
While the distance between the hands is as high as the head and the palms are facing down, hold it in your hand;
While you are standing, your body should be slightly leaning forward;
The upper half of your hands should be close to your body and at a perpendicular angle to the ground;
Your forearm should be in front of the wiring device; This will be the starting point of the movement;
At the same time as exhaling (breathing out) using the muscle of the back of the arm, lower the bar until it reaches the legs and the arms are fully extended;
The upper half of your hand should remain steady at all times;
After a brief pause at the lowest point, slowly return the bar to the starting point while inhaling.
a boat
How to move
First, sit on the device;
Then put your foot in the appropriate place;
Bend the legs slightly, but they should not be locked;
Then, while maintaining the natural position of your back, lean forward and grab the handles;
While the arms are extended, move the body back until the upper body meets the legs at a 90-degree angle;
The waist should be slightly arched and the chest should be kept high;
While holding the weight, you should feel a good stretch in your armpits. This is the starting point of movement;
Now, keeping the upper body still, pull the handle towards your stomach and keep the elbows close to the body;
Make sure to exhale at the same time by pulling the handle towards the stomach;
At this stage, the shoulders should be pulled back;
At the end of the movement, pause for a moment and then slowly return the handle to the starting point.
Standing barbell forearm
How to move
First, hold the barbell in your hand and stand straight with your hands shoulder-width apart;
The palms should face forward and the elbows should be close to the body; This will be the starting point of the movement;
Now, while exhaling, move the bar up and contract the forearm muscle;
While raising the bar to the front of the shoulder, keep the upper part of the hands still;
Pause at the highest point, then slowly return the bar to the starting point.
Intermittent positive incline dumbbell forearm
How to move
While holding dumbbells, sit on the table above the chest;
The hands should be placed next to the body and straight and stretched (perpendicular to the ground);
Now, keeping the elbows steady, raise the weight with one hand so that the palms are inclined upwards;
Raise the weight to the point where the forearm is fully contracted and the weight is parallel to the shoulder level;
At the highest point, pause for a moment and contract the forearm muscle;
Then slowly lower the weight to the starting point;
Do one repetition with the left hand and one repetition with the right hand;
Do not put your head completely on the mattress;
Do not move the elbow forward during the movement.
The front arm of the machine
How to move
First, sit on the front arm machine;
Place the back of your arms on the pad and hold the handles with the palms facing up;
Make sure that the elbows are on the pad; This will be your starting point;
Now, using your forearms, raise the handles, the upper half of the hands should be fixed on the pad during the whole time of doing this movement;
When you reach the top of the movement, slowly return the handles to the starting point;
Make sure that the shoulder, elbow and wrist joints are in the same line.
Fifth day: Abdominal and aerobic exercises
After warming up the body, do 20 minutes of strength training (exercises involving the abdominal muscles). Then do an hour of low intensity cardio or 45 minutes of HIIT.
Sixth day: legs and shoulders
exercise
Set and repeat
squat
4 sets of 8
Dumbbell back leg lift
3 sets of 8
Lying on the back of the dumbbell
First set 8 / second set 8 / third set 6
The front of the machine
First set 8 / second set 8 / third set 6
standing leg
First set 15 / second set 12 / third set 10 / fourth set 8
Dumbbell shoulder press
First set 8 / second set 8 / third set 6 / fourth set 6
Published by Dumbbell
3 sets of 8
Publication of the dumbbell bend
3 sets of 8
squat
How to move
First, open your legs shoulder-width apart;
stretch your hands and keep them in front of your body;
Your body should be completely straight and your gaze should be forward;
Move down without leaning forward;
Be careful not to let your knees go past your toes;
Then slowly move upwards.
Dumbbell back leg lift
How to move
Choose your dumbbell and keep it in your hand;
legs should be less than shoulder width apart;
Hold the dumbbells in front of the body;
Bend down and keep your knees completely straight;
the back should be completely flat;
In this position, you will feel the stretching of the muscles on the back of your leg, move upwards, but do not straighten completely so that your lower back muscles are not involved.
Lying on the back of the dumbbell on the bench
How to move
Sleep on the couch on your stomach;
Your legs should be outside from the knees onwards;
Place the dumbbell between your legs and slowly bend upwards;
Perform the downward and negative part of the movement with control;
Try to feel the full stretch in the hamstring muscles;
Then slowly return to the starting position.
The front of the machine
How to move
First, choose the right weight, place your feet in the right place, sit on the machine with your feet in front and hold the handles of the machine; This will be the starting point of the movement;
You must adjust the position of the foot so that the pad is on your ankle;
Make sure that a 90 degree angle is formed between the front leg and the leg;
While your body is still, using the front leg muscle, straighten your legs;
Pause momentarily at the highest point, slowly return to the starting point;
standing leg
How to move
First, keep your feet together shoulder-width apart;
You can stand on a low ledge or platform to experience more traction during the movement;
keep your hands on your waist;
Try going up and down on your toes;
You can keep your hands on a support for balance.
Standing dumbbell shoulder press
How to move
Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
Lift the dumbbell up to near the head, the elbows should be open and have an angle of about 90 degrees; This will be your starting point;
Now, without leaning back or taking help from your legs;
Straighten your elbows to raise the dumbbells overhead, pause for a moment, then slowly return to the starting position.
Published by Dumbbell
How to move
To perform this movement, first stand straight;
Hold the dumbbells in both hands;
Bend your arms slightly from the elbows;
Raise the dumbbells to the sides until the hands and shoulders are aligned;
Return your hands to the starting position.
Publication of the dumbbell bend
How to move
Choose a pair of dumbbells;
Bend from the waist so that your back is straight and keep your head and chest up;
Your knees should also be slightly bent;
your body should be parallel to the ground;
Your palms should be facing each other;
hang your hands and place them exactly in front of your knees and close to your body;
try to raise the hands apart and parallel to the ground;
Then return to the starting position.
Cut meal plan
Don’t forget that in addition to bodybuilding, nutrition is also very important. If you want to just go ahead with the cut bodybuilding program without considering the diet. You may never get the result you want. You should include the following items in your meal plan to get cut.
Carbohydrates during the bodybuilding cut
fruits
oats
Whole grains
Vegetables rich in fiber
Whole grain bread and pasta
Fats during bodybuilding
fish
the brains
Avocado
fish oil
olive oil
coconut oil
Linseed oil
Bodybuilding cut course tips
In order to get the best results from your exercises and achieve your desired body, you must follow and apply the following points.
Drink caffeine in moderation;
Do not rush to reach the goal;
Record your progress;
Have a healthy and basic diet;
Continue to train to build muscle;
Maximize daily calorie burn;
Plan your workouts carefully;
Be careful not to overtrain;
Set precise but reasonable goals for yourself;
Start the cut program in the right body position;
Your intake of protein and fiber should still be high;
As much as possible, cook your own meals and do not prepare them from outside;
Drink a lot of water and permitted drinks (without sugar and alcohol);
It is important to have enough recovery and maintain a good mood to reach the bodybuilding cut
Plan your meals and have each meal ready a few hours in advance;
The promise of cheating (with the opinion of a nutritionist) can exist, but it should not be unlimited in calories or content.
final word
To achieve bodybuilding cut and build an attractive body, you must have a proper diet and a specialized exercise program. Kat’s bodybuilding program requires a lot of perseverance and a professional trainer. In this article, we have introduced the solutions to get in shape and suitable exercises for it.
