4 Ways To Cut Fat Before You Build Muscle.
As many who spend a lot of time in the gym will tell you, it is possible to cut “bad” weight and build muscle simultaneously. In fact, if you stick to a routine of healthy eating and regular workouts, this is almost certainly what will happen to some extent. At the same time, there is logic to the idea of attempting to drop fat before you set about building up muscle. First of all, research has indicated that the ideal body fat percentage from which to begin growing muscle is around 8-12%. Second, your body will also be better primed to show your muscle gain in an optimal, defined manner if you’ve cut some fat first.
With all this in mind, we want to go over a few reliable tips for how to cut some fat –– even for just a month or two –– before you dive into your bodybuilding routine.
Try a cutting diet
A common tactic among bodybuilders and the physically fit in general, a cutting diet is designed to accomplish the specific goal we’re discussing here: getting rid of fat without losing muscle mass. One guide to cutting diets explains that this particular type of diet differs from others in that it is high in protein and carbs, and it’s meant to be accompanied by weightlifting. The diet is typically practiced for 2-4 months and is based on a calculation of your intake of calories, protein, fat, and carbs. From there, you can meet the diet’s goals, which dictate how much protein you should eat according to body weight and directs that 15-30% of calories come from fat (with carbs comprising the remaining daily calorie intake). It’s a somewhat meticulous process to set up a cutting diet, but once you do, you’ll find yourself shedding “bad” weight as you begin to build muscle.
Use an established weight loss program
Whether in conjunction with a cutting diet or with a different tactical approach, you will also benefit by using an established program. The benefits of weight loss programs have to do largely with process and support –– not, as some might assume, just results. Through an established program, you can work with professionals to customize a diet plan designed to meet your specific goals. Your plan will be designed to help you form a reliable process rather than a “quick fix”, –– and crucially, you’ll gain access to support (whether in the form of coaches, program guides, or even others attempting to drop fat). It is, of course, perfectly feasible to “go it alone” and drop fat. If you’re determined to get sustained results that can keep you lean and ready to build muscle, a tried-and-true program backed by experts is always worth exploring.
Engage in regular light cardio
Many who simply want to drop weight at all costs will focus on two simple things: managing calorie intake and aggressive cardio. This will typically lead to weight loss, but without the right approach, some of the weight that’s shed can come from muscle as well. One way to avoid this outcome if you’re trying to cut fat in preparation for building muscle, however, is to focus that cardio routine on regular, light workouts –– things like incline walking, stair workouts, or slower jogs. Workouts like these will activate your metabolism and cycle out lactic acid without requiring so much energy in short bursts that your body begins to draw from muscle mass. Additionally, practicing a light cardio routine over time will prepare your body for more demanding workouts if and when you’re ready to advance your routine alongside muscle building.
Drink water, not junk
This last tip is a simple one, but also one that too few people take seriously. First and foremost, there are numerous reasons to drink more water when you’re working on trimming fat. Water will suppress your appetite, keeping you from unnecessary snacking; it improves your body’s ability to burn calories; it helps to cycle waste out of the body; it fuels metabolism, and it reduces liquid calorie intake. This last note leads to the second main point, which is that when you get in the habit of hydrating with water, you’ll be less likely to drink junky alternatives –– like soda, flavored coffees and lattes, sugary fruit juices, or even alcoholic beverages. From a diet and fitness perspective, these other drinks essentially represent empty calories and fat build-up.
There are a lot of ways to trim fat in advance of a bodybuilding effort. These core suggestions –– trying a cutting diet, working with an established program, employing light cardio, and prioritizing water –– make for a handy blueprint. We wish you the best of luck in your efforts, and please visit our site again when you’re ready to focus on building up that muscle!
