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Recent Bodybuilding Articles
Showing posts with label cutting phase. Show all posts
Showing posts with label cutting phase. Show all posts

Cardio on Cutting

cardio on cutting

Aerobic exercise is one of the most effective ways to get rid of surplus subcutaneous fat, when an athlete needs to lose weight. Aerobic loads in bodybuilding are used when it is necessary to designate the relief of muscles, while cardio in bodybuilding has a completely different purpose than in other sports. The thing is that aerobic trainings not only burn excess fat, but also contribute to the reduction of muscle mass. Therefore, training in bodybuilding should be organized so that the reduction in muscle mass was minimal.

Cardio on cutting in bodybuilding can have different manifestations. It all depends on what kind of sport is preferred: one likes running, and others prefer to pedal bikes. But here, not every athlete can be approached, for example, running, when there are excess weight or there are problems with the back. In this case, you will have to use the services of a sports hall and work on simulators.

Unfortunately, there are sports that can severely deplete the athlete due to their intensity. Such sports include martial arts, sprints, swimming, etc. To maximize the muscle relief, aerobic workloads in bodybuilding should be little intense, but lengthy.

How much do you need to do cardio on cutting

how much cardio

In an environment where you need to get rid of excess fat, but keep muscle volumes, aerobic exercise is better alternating, with power loads. Aerobic loads will burn excess fat, and strength exercises will maintain muscle mass at the proper level. The ideal option is a pair of cardio workouts and 2-3 strength training.

As already mentioned above, aerobic loads in the cutting process should be of low intensity, but of a long duration. Experienced athletes are recommended to practice on a treadmill, stepper or on simulator for one hour and not less. The fact is that fat begins to be actively burned only after half an hour of training, so less than half an hour does not make sense, and less than an hour is ineffective.

Cardio when losing weight: the features of load

As a rule, all workouts should begin with a warm-up, otherwise you can overload the heart muscle, especially without preparation. All recommend, start training with stretch marks, then with a slow walk on the simulator, with jogging, followed by a slow increase in speed, so the load.

Important! The most important thing is to determine the optimal rate of aerobic loads. These indicators are associated not with the speed of movement, but with readings of heartbeats. In such cases, the optimal indicators are 110-130 beats per minute.

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Cutting Vs Bulking Diets

There are two basic phases to a bodybuilder’s diet; the bulk phase and the cutting phase. Bodybuilder’s are never satisfied with their physique, so there is no real maintenance diet. A bodybuilder is either trying to gain more muscle or refine the muscle already gained. So, at anytime the average bodybuilder is either on a cutting diet or bulking diet of some form.

All cutting phases and bulking phases may not be at the extreme ends of the spectrum. They may be a modified version just to continue to lose body fat or build muscle, while giving the body a break. A true cutting diet will take the body into a slightly catabolic state, so it can not be sustained for long periods without losing muscle. On the other side of the coin, a true bulking diet will result in the addition of some body fat. The two diets must offset each other to achieve absolute bodybuilding success.

A good cutting diet should help the bodybuilder slowly lose body fat, while minimizing muscle loss. This requires a close focus on nutrient, as well as calorie, intake. It also requires close inspection of the body each day in the mirror. Calorie reduction should be done slowly to keep the metabolism working and enhance fat loss.

Severe calorie restriction will lead to the metabolism slowing down which means fewer calories burned each day. Dropping below 1800 calories for an extended period of time is never a good idea for the hard working bodybuilder. Many people increase cardiovascular exercise to offset this, the problem, however, is that the body doesn’t like to use the fat stores for energy in this state. The body will try to preserve its energy stores for future needs so it will use glycogen stores from the muscles and liver first. The body will also rob the muscles of much needed protein to repair and build messengers and hormones if enough protein is not taken in through the diet. It is important to make sure enough protein is ingested to support the needs of the body and muscle maintenance. This will reduce the catabolism so often associated with cutting diets.

A bulking diet is used when it is time to build more mass. A good bulking diet is one that provides enough calories to support muscular repair and growth. Some bodybuilders require as many as 8000 to 10,000 calories to increase muscular size. When the muscles are worked they break down and require protein to repair, and then a little extra to build new muscles fibers to make the muscle stronger. The muscle stores of carbohydrates (glycogen) are also depleted and require replenishing through the diet. These stores can be built up and increased just like muscle fibers. Just like a cutting diet, this diet requires watching your progress closely and using the mirror to make sure you are not gaining too much fat.

To recap, the major difference between the cutting and bulking diets is the amount of calories taken in. A good cutting diet requires slow, even calorie reduction. A bulking diet requires increasing the calories slowly to reach a point of muscle gain. Both diets require focus on the gains (or losses) to make sure the calorie content is at the optimum level to meet your goals. The cutting diet will be required to lose some of the body fat gained during the bulking phase. Conversely, the bulk diet will be needed to offset the catabolism of the cutting phase and push the body into an anabolic state again.

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Sugar: From a Bodybuilder’s Point of View

Sugar is the generalised name for a class of sweet-flavored substances used as food. They are carbohydrates and as this name implies, are composed of carbon, hydrogen and oxygen. There are various types of sugar derived from different sources. Simple sugars are called monosaccharides and include glucose, fructose and galactose. Sugars are found in the tissues of most plants but are only present in sufficient concentrations for efficient extraction in sugarcane and sugar beet.

In case of bodybuilders sugar is believed to be useful during the bulking phase, as it is easily stored and adds calories to foods. But in reality sugar can affect your health and slow your progress. Although it can bulk up quickly, it will have a negative effect in the cutting phase. It's best to limit the sugar intake and replace it with more useful natural nutrients.

Sugar represents an important source of energy. The carbohydrates we consume are broken down into a sugar called glucose. It is important to know that sugar is a crucial ingredient in weight-gainer shakes because it adds loads of calories. A diet with adequate carbs provides all the sugar the human body needs. The added sugar you get from sweet foods and beverages have the status of extra compound and are not really required.

While sugars has the ability to provide the insulin spike that helps speed protein and carbs to the muscles restoration process, the sugar itself is not really necessary. Bodybuilders who eat clean generally don't suffer as much deprivation during a cutting phase. One of the main tenets of clean eating is avoiding sucrose, or table sugar. That means getting all your sugar from fruits and other carbs will suffice to acquire the necessary amount for a human body.
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