Leaning phase
As we previously discussed the bulking phase in the
last article, and how to perform it efficiently, but an open
question was left unanswered which is what follows after
that phase. The question leads us to our next phase which
is the cutting phase, simply the cutting phase is when a
bodybuilder stop gaining and start shedding of extra fat
for the defined muscle look, usually for a contest
preparation. However most people suffer during that stage because of several reasons, the
issue that all professional bodybuilders face is when they try to cut down(lose fat weight)
while preserving the muscle mass they gained, that is an extremely difficult situation to
be in that requires a lot of knowledge about the human body, as well as how hormones
function. The first and most important factor is the nutrition, in order to cut you will need
to understand some basics about food consumption for athletes. A one pound of fat is
equal to 3,500 calorie therefore in order to lose one pound of fat weekly you will have to
cut 500 calorie from your caloric intake of maintenance (7*500=3500), however it is not
recommended to lose more than 2 pounds weekly, what is equivalent to 1000 calories
removed daily, for health reasons. The nutrition itself differs completely from the bulking
phase nutrition, the distribution of the macros will be 75 percent protein, 20 percent fat,
and only 5 percent will go to the the carbohydrates. The science behind the low
carbohydrate ratio is because when take less of it if any, the glycogen will be depleted
from the muscle tissues as well as the water weight will be reduced therefore the muscle
will have a solidness look and feeling, so immediately before a contest by 24 hours when
carbohydrates are introduced the water will be restored in the muscles, so the muscle will
look fuller and defined at the same time. Micro nutrients also play an important role in
that phase, the ZMA formula which is (zinc, magnesium, Aspartame) increase the
average testosterone level so muscle mass will be easily preserved. We now come across
the training techniques, High intensity of resistance training with relatively light weights
for faster compound movements that demands more effort, with less resting time and
most importantly more hydration in order for the body to function properly, see the thing
is water actually help you lose weight. When you drink, the water circulates continuously
through your body, therefore the body does not need to hold water. The cardio will surely
come in handy next to the caloric defficence. A session of 20-40 minutes of medium
paced cardio three times a week. For a proper cardio session you will need to know the
cardiac activity formula. Subtract the number 222 from your age, then multiply your
answer once by 0.85 (ceiling heart rate), then multiply by 0.7(floor heart), the numbers
calculated are the numbers that you need to elevate your heart rate to during the sessions
in order to lose fat properly. A cutting session can be said to be successful when your
body fat percentage is below 12 %, but now less than 6, because at that BF % the
hormones will not function properly, so stay safe and workout .
Written by : Aly Alkholy