Workout Plan For Cutting Weight

This cutting workout and nutrition plan is guaranteed to help you reach your optimum body mass index (body fat %), whether your goal is to lose weight for the summer, an upcoming fitness event, or achieve your ideal body mass index. This guide will provide all the necessary information on cutting, including an exercise routine to achieve your goals. The ultimate purpose of this reducing strategy is to assist you in shedding excess fat while preserving your muscular mass.

The first and most important rule of weight loss is to consume fewer calories than you burn off. It means getting rid of excess fat. It would help to increase the calories your body burns daily. The cutting workout plan is one example of an effective exercise regimen that can assist in the removal of excess fat. 

Suppose you are into fitness, athletics, and sports. In that case, you have probably heard of this weight loss approach utilised to construct the perfect body by professional and amateur fitness fanatics just starting. Don't worry about it if you still need to, since we will present all the information you need about this workout regimen. This post is written for first-timers and people who only know the fundamentals of this subject so that they can benefit from reading it.

The Best Workout Routine for Cutting Up for Summer 

What Is A Cutting Workout?

An activity meant to assist a person in "reducing" fat while also helping them tone their muscles is called a "cutting workout."

A cutting workout, in contrast to more conventional forms of exercise, will not emphasise assisting you in increasing the size or strength of your muscles.

It indicates that you will need to adjust your training appropriately.

As opposed to isolating specific muscle groups or concentrating on a limited range of motion, the exercises in a cutting routine are designed to engage the body as a unit and emphasise the use of compound motions.

By doing this, you can gradually improve your overall physique while simultaneously burning calories and fat to make the benefits more apparent.

It will also typically entail a combination of strength training and cardiovascular exercise to cause the fattest reduction possible while simultaneously toning your complete body. 

Weight Training

Lifting weights will be at the centre of every effective cutting workout.

Not only will it assist you in burning through the calories that you consume, which will force your body to enter the phase of fat burning, but it will also assist you in toning your muscles, which will make the benefits of your fat loss more evident than they have ever been before.

Your metabolism will naturally speed up over time due to the increased muscle mass you gain.

It means that your results will continue to improve as your physique continues to develop, and it will also help you avoid accumulating any additional fat in the future.

When you are on a program to trim your body fat, it is essential that the strength training workouts you do work all of the different muscle fibres in your muscles.

It will enable maximum development while preventing excessive concentration on a single aspect. Consequently, it would help if you incorporated a variety of light and heavy weights, as well as low and high rep sets, throughout your workout.

Circuit Training

By participating in circuit training, an individual moves from one activity to the next in a circuit instead of completing all of their sets of a single exercise in a row. This type of fitness training is known as "circuit training."

It can be used to train the complete body and combine exercises using a wide variety of equipment, in addition to workouts using only the body's weight.

Because you often switch things around, this is a fantastic alternative for maintaining the vibrancy of the situation.

The rapidity with which you move from one activity to the next helps to keep your heart rate elevated, prevents your body from adapting, and maintains your progress toward your goals of sustained weight reduction and increased muscle mass.


  • It is possible to work out your muscles with each session.
  • A terrific way to keep things fun while also being quick-paced.
  • Being active throughout the day helps burn a significant number of calories.


  • Offers only a modest degree of growth for each muscle individually.
  • Compared to other training types, circuit training typically calls for lighter weights and takes more space to set up.

PHAT Workout

The abbreviation PHAT refers to the workout known as power hypertrophy adaptive training.

It is a form of exercise that integrates aspects of bodybuilding and powerlifting into a single workout plan. This type of training is also known as hybrid training.

The idea is that it will help you progress in both areas and that your improvements in one area will assist in developing the other area due to those improvements.

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It is an excellent choice to use as the foundation for a cutting program since it allows you to develop all of the fibres throughout each muscle in your body without ever concentrating excessive effort on a single region.

It will provide an excellent level of overall toning and offer maximum increases in both the pace at which your metabolism and the rate at which you burn calories and fat will increase.


  • It engages all of your body's muscles.
  • Encourages the development of both fast and slow twitch muscle fibres.
  • Size, strength, and tone are all developed.


  • Very few high-intensity workouts are essential for maximising the number of calories burned.
  • Very strenuous, and only those with exceptional physical fitness should do it.

PHUL Routine

There are many ways in which the PHUL Routine and the PHAT Exercise are interchangeable.

Another form of exercise, this one separates your lower and upper body while simultaneously focusing on building power and muscle mass (hypertrophy).

Because of this, the abbreviation PHUL, which stands for power, hypertrophy, upper, and lower, was created.


On the other hand, there are a few key distinctions. To begin, the PHUL Routine requires you to exercise four times per week, but the PHAT Workout requires you to exercise five times each week.

One day is devoted to exercising the upper body in power, another day to training the lower body in power, one day to training the upper body in hypertrophy, and another to training the lower body in hypertrophy.

The second distinction is that following the PHUL Routine works out your entire upper body on each upper day. However, following the PHAT Workout, you separate your upper body into two parts for the hypertrophy segment.

The PHUL Routine provides all of the same advantages the PHAT Exercise provides. But, on the other hand, the extra day off provides you with greater flexibility.

Although it is intended to provide more rest, cutting allows you to add in a longer session of cardio on each of the seven days of the week.


  • Completing four days of resistance training in a row frees up additional rest or cardiovascular activity time.
  • Builds up all of the muscle fibres across the entirety of the body.
  • Size, strength, and tone are all developed.


  • This workout will burn less fat or fewer calories than the PHAT Exercise.
  • To finish, you'll need a decent physical fitness level.


Cardio is one of those aspects of training that people either adore or despise, but it is a necessary component of practically every effective cutting program.

It is an excellent method for increasing your heart rate, elevating your core temperature, and burning additional calories.

Your body will burn fat faster as a result of all of these factors, which will shorten the time it takes to reach your goal weight and achieve that "shredded" appearance.

But cardiovascular exercise also has a secondary purpose, which is less well known but potentially much more significant, and that is its influence on your metabolism.

But, doing cardio will not just speed up your metabolism while exercising and for some time afterwards. Instead, the effects don't show up until hours, often days, after the fact.

If you supplement your exercises with regular cardiovascular activity, your body will continue to burn fat at an increased rate, even while it is at rest. It indicates that it offers the best possible value regarding the weight you lose and the rate you trim.

Steady State Cardio

The most prevalent cardio focuses on endurance and can be best described as such.

A person will choose an activity, like jogging or cycling, and then engage in that activity for a predetermined length at approximately the same intensity level throughout the exercise.

Although steady-state exercise isn't necessarily the best option for burning calories, it is one of the best methods to get your body into "fat-burning mode," one of the best ways to lose weight.

Those who aren't aiming to lose an absurd amount of weight or already have their diet under control may find this method an excellent choice.


  • It puts your body into fat-burning mode very rapidly and efficiently.
  • To a large extent uncomplicated and accessible to individuals of varying degrees of skill.
  • The impact is only moderately low.


  • It is not the ideal way to burn off those extra calories.
  • The outcomes are less dramatic than those of other possibilities.
  • It takes longer to finish, and it can be more interesting.

HIIT (High-Intensity Interval Training)

High-intensity interval training, or HIIT, is a way of exercising in which participants will execute exercises in brief bursts, followed by even briefer rest intervals. This type of training is often referred to as HIIT.

After that, they will proceed to repeat the cycle in an unending manner until they have completed the allotted amount of time.

The high-intensity interval training (HIIT) protocol can be executed using conventional cardio activities like sprinting, rowing, or cycling. However, it can also be accomplished through exercises typically associated with weightlifting and other unique options, such as battle ropes or plyometric exercises, making it an extremely flexible protocol.

While cutting, high-intensity interval training (HIIT) is an excellent choice since it puts the body's metabolism into overdrive, causing it to consume an absurd amount of calories and fats.

It also has the extra benefit of creating additional muscle if it is completed using anything other than typical cardio workouts. However, it is an advantage that is only available if it is practised.


  • It causes an extraordinary increase in the rate at which calories and lipids are burned.
  • The fact that it is versatile prevents it from ever getting monotonous.
  • It may reduce body fat while also promoting muscle development and toning.


  • Very challenging and not recommended for anyone in good physical condition.


Weekly Weight Loss Workout Plan: Your Weekly Fitness Plan If You Want To Lose Weight

Here’s the basic breakdown of what you’ll be doing:

  • Work on your strength for three weekly sessions, each lasting one hour.
  • One day of high-intensity interval training per week for twenty minutes per workout.
  • One day of steady-state cardio per week, for 35 and 45 minutes.
  • Active recovery for two days to start.

Get ready to perform exercises with a greater load, accelerate your pace, and shed even more weight.

Strength Training — 1 Hour — 3 Days Per Week


What to do:

1) Exercises that work the legs and the core together (e.g. deadlift, squat)

This exercise can be performed with any compound lower-body action or variant, such as a goblet squat or a dumbbell deadlift. (A movement is a compound if it works for more than one muscle group at a time.) The most important thing to remember is to lift large weights. You're talking about employing some of the greatest muscular groups in your body, and to get those muscles to respond, you need to challenge them.

This portion of the workout does not have a predetermined number of repetitions or sets, but he recommends striving to reach your five-rep maximum during each session. It means beginning with a manageable weight and gradually increasing it for the workout.

For example, do five repetitions with a weight that is on the lighter side, then take a short break, then perform five repetitions with a weight that is five pounds heavier, then take a break, and continue this pattern, increasing the weight by five pounds each time. You have reached your limit when you reach a weight at which you can perform only five reps with proper technique. Remember that number, and aim to increase it as you get stronger.

2) Upper-body superset consisting of an upper-body pushing exercise (such as the dumbbell bench press or push-ups) and an upper-body pulling movement (e.g. single-arm bent-over row, dumbbell curl)

You will be super setting these routines, which means that after completing one set of the first exercise, you will immediately move on to the second and perform one set. You should perform three sets of each exercise for 12 repetitions. You shouldn't relax between the two exercises (since increasing your heart rate is a form of aerobic exercise), but you are allowed to take a break of up to one minute before beginning a new set of exercises. Working opposing muscle groups can be accomplished by alternating between pushing and pulling.

3) Unilateral lower-body move and core motion in a superset. Some examples of unilateral lower-body moves include the reverse lunge and the step-up (e.g. plank, Russian twists)

Exercises for the lower body that focus on one leg at a time are said to be unilateral (another example is a Bulgarian split squat). By exercising only one side at a time, you can ensure that you are not placing an undue amount of emphasis on one leg compared to the other. You can superset it with an abdominal exercise after completing both halves. Again, without pausing between the exercises, complete three sets of twelve repetitions (feel free to take 60 seconds between sets). Hold a plank position for a full minute if you choose it as your core exercise.

4) The final phase of metabolism

You'll get a cardio boost if you do this part of the workout. You could choose an activity and perform it for a predetermined amount of time (for example, jumping rope quickly for three minutes), or you could decide to perform a set number of repetitions of a move and complete them as quickly as you can (for example, doing 15 burpees as fast as you can).

The time you spend and the activities you participate in are entirely up to you, so switch things up. If you are looking for a place to begin, it is recommended to perform ten burpees, ten mountain climbers, and ten plank-ups for seven minutes to complete as many rounds as possible (and aim to beat yourself next time). Then you need to let it cool off, and your work for the day is done!

High-Intensity Interval Training — 20 Minutes — 1 Day Per Week

What to do:

Select an activity you enjoy as a model to follow; it might be jogging, cycling, or routines that use only your body weight (burpees, anyone?). Whatever it is, give it you're all for thirty seconds while pushing as hard as possible, and then take a break to recover. Your current fitness level will determine how much time you should spend relaxing. The optimal ratio of rest to work should be 2:1 when you are just getting started.

It would help if you tried this out (30 seconds of work followed by 60 seconds of rest). After that, you can reduce the rest you take each week. When you are ready, you could also experiment with the Tabata intervals, which involve working incredibly hard for 20 seconds, followed by 10 seconds of rest. Of course, no matter what you decide, you must keep cycling through the working/resting phases for 20 minutes. 

Steady-State Cardio — 35 to 45 Minutes — 1 Day Per Week

What to do:

Whatever it is that you desire! Running, rowing, swimming, hiking, kayaking the list goes on. The best exercises raise your heart rate while allowing you to converse. 

Active Recovery — 2 Days Per Week

Your body needs time to recuperate and repair the muscle fibres torn down during your exercises. Therefore, you will provide it with this opportunity on two days out of the week when you engage in some form of active rehabilitation (this is where you get stronger).

You want to ease off those intense workouts in favour of gentle movement. Keywords: delicate movement. An active recuperation day is not an invitation to spend the day doing nothing but lounging around the house. He notes that movement helps boost blood flow, which drives more oxygen-rich blood to your muscles, speeding up the recuperation process. As a result, quicker recovery will lead to quicker outcomes.

Hence, you should be fine if you are moving around a little bit. If there is anything that you enjoy doing, you should do it. Stroll around the block if that's all you feel like doing. And if all you want to do is hang around, there's nothing wrong with that! Have fun and enjoy your life. 

Cutting Workout Plan: How To Get Rid Of Extra Weight While Preventing Muscle Loss

What Workout Plan To Do When Cutting And Leaning Out?

What is the most effective workout routine for losing fat? When you are trying to lose fat and get leaner, the perfect workout plan for you to follow should be picked and based on your current condition according to what you want to achieve. The finest workout routine for cutting is one that is sustainable, which means it is one that you can easily adhere to for an extended period.

It is essential to understand that cutting workout regimens vary depending on a variety of characteristics, including but not limited to body shape, gender, amount of physical activity, and other considerations. The most common workouts that keep your muscles busy during a caloric deficit and, as a result, prevent loss of muscle include cardiovascular exercise and strength training, which can include lifting weights and performing exercises using only your body weight and using resistance bands. 

Weight Lifting

Lifting weights is one of the workouts featured prominently in practically all plans designed to help people lose weight. Because workouts that include lifting weights are more difficult, novices should begin using lesser weights and gradually increase the amount they lift as they become more comfortable.

The advantages of lifting weights are that they last for a very long time (your body burns calories throughout the cutting and recovery phase). When you first begin lifting weights, it is strongly advised that you do not stop because it is typically much more difficult to get back to the same level of improvement once you have stopped. 


Cardiovascular workouts have a central position in many workout plans geared toward fat loss. In the beginning, cardio burns more calories than weightlifting, and it does not hasten the loss of muscle mass. Depending on your ability, you can select between low-intensity or high-intensity intervals; nevertheless, you should remember that participating in too much cardio could harm your health. Toe taps and squat twists are examples of HIIT exercises.

Aerobic weight loss exercises, such as running (which burns approximately 600 calories an hour), walking (which burns 300-400 calories an hour), swimming or cycling, are examples of low or moderate cardio workouts. For example, running burns approximately 600 calories an hour. Do a workout that lasts between 20 and 30 minutes and consists of intervals of vigorous exercise lasting 30 seconds followed by pauses lasting between 30 seconds and one minute. 

Strength Training While Cutting

Building muscle through strength training entails performing various exercises to achieve this goal. When cutting, you should focus on targeting specific muscle groups and general muscle groups for the best possible outcomes. Examples of exercises that can enhance mobility and speed include the squat with a knee raise and squat leaps. Workouts with dumbbells are great for improving the strength of various muscles, including the glutes, triceps, and hamstrings. Remembering strength and speed exercises should consist of at least 45 seconds of exertion and one minute of rest. 

How To Plan A Cutting Workout Plan?

Now that you understand the fundamental exercises you may perform, it is time for you to devise a customised workout routine geared toward trimming. While fitness professionals craft custom workout routines for their clients, you must develop your routine. All that is required of you is a basic understanding of the activities compatible with a reducing diet and the goals that may be attained through them.

If you need to learn how to construct a good cutting workout plan, the following is a sample cutting workout plan that you can slightly adjust for both male and female trainees at an intermediate training level. It would help if you exercised six times per week, thirty to forty-five minutes at a time. 

Day 1

Four sets of 

  • Dumbbell Bench Press
  • Cable Crossovers
  • Incline Bench Press

Three sets of

  • Close Grip Bench Press
  • Rope Pulldowns
  • Lying Tricep Extension 

Day 2 

  • Twenty minutes of core strength exercises followed by 1 hour of low-intensity cardio or 45mins of HIIT.

Day 3

Four sets of:

  • Cable row
  • Wide Grip Pull Up
  • Close Grip Pulldown 

Three sets of

  • Dumbbell Preacher Curl
  • Barbell Curl
  • Incline Bench Dumbbell Curl 

Day 4

  • Twenty minutes of core strength exercises followed by 1 hour of low-intensity cardio or 45mins of HIIT.

Day 5

Four sets of:

  • Squat
  • Military press
  • Standing Calf Raise

Three sets of:

  • Leg Extension
  • Leg Curl
  • Bent Over Rev Fly
  • Stiff-Legged Deadlift
  • Dumbbell Lateral Raise

Day 6 

  • Twenty minutes of core strength exercises followed by 1 hour of low-intensity cardio or 45mins of HIIT.

Day 7 

  • Rest for muscles to recover

It is vital to warm up your muscles for ten to fifteen minutes before engaging in cardio or weightlifting to reduce the risk of muscular injury. In addition, each warm-up should prepare your muscles for the performance ahead of you by increasing blood flow. The following are some examples of warm-up exercises:

  • Squats, performed with four sets of 11-13 repetitions each, focus on the quadriceps, glutes, and hamstrings.
  • Side lunges (three sets of fifteen reps each) are an excellent exercise for flexing the hips and glutes.
  • Hip rotations (ten times on each side) - Stand in an upright position, bring your right knee up to the same level as your waistline, and then draw a large circle in a clockwise direction with the leg that is raised.
  • Triceps is a warm-up for the upper body that consists of standing with your arms stretched out to both sides in a parallel position to the floor. Next, turn your palms down, rotate your arms slowly in a counterclockwise circle for thirty to forty-five seconds, and then switch directions. After another 30 to 45 seconds, repeat the previous step, but this time turn your hands so that they are facing in the opposite direction, starting with the forward circle. Do three sets.
  • Push-ups are another exercise that is beneficial to the upper body. Place your hands just under your shoulders and support your lower body on your toes to perform them. When you slowly descend, be sure that your back is completely straight. When you are in the lowest position, and your chest practically touches the ground, you should slowly come back up while keeping your back flat. It should be sufficient to do 10-15 reps.
  • Finish with a jumping jack that lasts for one minute.


  • The author of a cutting workout plan and the individual to whom it is tailored to impact how the plan is structured. It is highly recommended that you seek the advice of a local fitness professional if you need assistance in this area.
  • It would help to reach a particular calorie equilibrium before beginning the reducing phase. The bulking phase comes before the cutting phase to assist the body in increasing its calorie content and weight. For instance, for two to three months, you may observe a rise in weight of 0.5% per week, which adds up to a total increase of 15% or more in fats. The "maintenance phase" follows shortly after that and assists the body in continuing to gain muscular mass steadily. Choose a realistic end date to provide sufficient time for trimming. Otherwise, you run the danger of losing muscle mass.
  • It is easier to get through the recuperation sessions when you train frequently. In addition, they can keep their metabolism at a healthy level and burn more calories. Your workout schedule can be divided into 4-5 days for each muscle group. Some extra calories could be burned off by doing some low-intensity aerobics on occasion.
  • Choose workouts that focus on specific muscles. Include strength training and complex motions in your exercise routine. For example, it would help if you strived to lift heavy things (but not too heavy). In addition, steer clear of exercises that require high repetitions and the use of light weights.

How To Plan Your Strength Training While Cutting (Ultimate Guide)

Step-By-Step Guide to Strength Training While Cutting Weight

The following is a step-by-step instruction to walk you through strength training while cutting. It is critical to remember that when you are in a cut phase, you should be doing strength training. 


It is highly suggested that you reach a condition of calorie equilibrium before beginning any cutting phase. It will allow you to establish a baseline for your progress more accurately.

In many cases, this baseline is preceded by a bulking phase. During this phase, the individual gradually and steadily increases their calorie intake, which increases body weight at a slow and steady rate of 0.50% of body weight per week for 8-12 weeks OR until their body fat levels increase to above 15% or so. This phase typically lasts until the body fat levels reach above 15%.

It is recommended to begin your cut phase eight to twelve weeks before an event, season, or date at which you want to feel your absolute best. For instance, if you want to look terrific for the summer, you should give yourself the months of March, April, and May to cut down on your caloric intake in a gradual manner so that you maintain as much of your muscle mass as possible. 



In a perfect world, you can allow for a lengthy and gradual cutting period that could be completed without resorting to extreme methods to maintain the greatest amount of muscle mass possible.

If you can bulk up for 12 weeks and cut body fat in 4, you will likely run into the ground and lose more muscle than if you waited 6-8 weeks to complete the process. But, again, it is because you would have run yourself into the ground. 

If you are 8-12 weeks into a cutting phase and still want to cut more, it is a good idea to take a break of around two to three weeks and slightly increase your calorie intake. It will drive your body to rev up its metabolism and allow you to lose more fat.

Going beyond this period (assuming you bulked for just as long) can make your body more resistant to losing body fat (not good for cutting), leaving you feeling run down, not losing fat, hungry, and probably losing muscle. If you bulk for just as long, going beyond this period makes your body more resistant to losing fat.

During the cutting phase, a healthy goal is to shed 0.75 per cent of total body weight weekly. If you continue, you risk losing an unhealthy amount of weight too quickly, which can reduce muscle mass in addition to fat. Remember that the longer you have to reduce your body fat percentage, the more muscle you will likely be able to maintain.


You must participate in strength training sessions to keep your muscle mass when trying to lose weight. In addition, lifters can often benefit from increasing their workouts' frequency (number of weekly training sessions). It can help them burn more calories, maintain a high metabolism, and improve recovery from the workouts themselves.

If you download Fitbod, the "strength training" aim will be avail, able for you to select, and the app will then design the best exercise split for you based on the preferences you've entered.

It is essential to have a firm grasp on the idea that simply because you train a greater number of times per week (in terms of days), this does not automatically equate to a higher total training volume (total sets per week). Instead, because of the way these two factors interact with one another, you will be able to maintain higher training intensities for longer periods, continue to perform between 80 and 90 per cent of the total volume you were previously doing, and still be able to recover muscle tissue even though you are in a slight caloric deficit.

When most lifters are cutting, it is recommended to use a workout split of four to five days. Therefore, my go-to workout routines consist of a 4-day (upper, lower, upper, lower) or a 5-day (upper, lower, upper, lower) split that ensures that most muscle groups are worked at least twice weekly.

If you need to burn a few extra calories, add low-intensity cardio, which can be incorporated into the split. However, cardio is not required for certain people, so this is not always the case (although burning even 200-300 calories from 20-30 minutes of walking after a workout can make a huge difference in being able to eat 200-300 calories more per day and still lose fat). 


Keeping as much of your muscle mass as possible is essential during a cutting phase. Compound movements, or those that work a significant amount of muscle tissue, are frequently utilised as pillars in any strength training program, and cutting programs are no exception.

As the following example program demonstrates, the motions utilised during the reducing phase may mirror those utilised during the bulking phase. However, it is essential to remember that, in contrast to the phase of loading up on calories, the stress of being in a calorie deficit may cause recovery to be marginally slowed.

Because of this, people need to make sure they listen to their bodies and don't push themselves too hard so that they can still concentrate on lifting heavy (ish) weights and correctly performing the movements and so that they don't add too much stress to an event that is already stressful to their metabolism (cutting).

Remember that you can engage in strenuous exercise while in this phase; however, you should be aware that your body is functioning with a few calories less than it requires, and as a result, you should keep your overall intensities moderate to strenuous rather than training to complete exhaustion or failure. 


Despite the widespread misconception held by many beginners (and some strength coaches), lifting large weights is still a crucial cutting component.

During the cutting phase of a bodybuilding program, lifting high weights is optimal for keeping one's strength and muscular mass.

Many people new to weightlifting and have little knowledge about the subject believe that if they lift "low weights and high reps," they will achieve a "toned" appearance. Even though this is preferable to not lifting at all, it may still result in some loss of muscle.

Instead, select rep ranges for some activities (such as the compound lifts) in the lower-to-moderate range to conserve some of your strength and muscle mass. Then, select rep ranges for other movements in the higher range to diversify your total success. 


As was said before, a healthy and sustainable method for reducing body fat and overall body weight without experiencing significant muscle loss is to shed up to 0.75 per cent of one's body weight per week.

If your progress is faster than that, consider slowing down the weight reduction because you will rapidly discover that you are shedding fat and muscle, which is counterproductive to the goal of cutting. Either reduce the amount of exercise you do or increase the amount of food you eat until you reach a weight that places you in the acceptable range for decreasing your body fat percentage.

If, on the other hand, you are not losing weight and have been dieting for less than eight to twelve weeks, then you might need to either add some additional cardio (step 7) or lower your calorie intake by 200 to 300 calories per day and see if that helps you lose weight.

If you have been attempting to lose weight for the past 8–12 weeks or longer and have not succeeded, please read step 2 again and pay attention to the part about cutting too long. 


Although including exercise in a cutting phase is not required, it is recommended because it assists in the burning of additional calories.

It can be simpler to increase the number of calories you burn each day by 200 than to reduce the number of calories you consume each day by the same amount. However, the individual is ultimately responsible for making that decision.

If you are having trouble keeping full and are not losing weight, adding low-intensity cardiovascular exercise to your routine can push you over the line into fat loss.

If you enjoy high-intensity cardiovascular exercises like sprints, High-Intensity Interval Training (HIIT) workouts, and other similar activities, you should perform them in moderation (2-3 times a week, max). 


Cutting is essential to the long-term muscular building (as is bulking and maintenance periods). Therefore, it is essential to thoroughly understand the significance of strength training during cutting and create a program that includes intense strength training, compound movements, and recovery.

It is essential to remember that the most crucial aspect of cutting is your food, with strength training playing an extremely significant role as well. If you fail to maintain as much muscle as possible throughout this period of weight reduction, you may lose weight, including body fat and the muscle you've worked so hard to maintain.

Suppose you want to achieve a slim, muscular body. In that case, your best bet is to combine effective dietary strategies with slow and steady consistency, strength training, and the occasional low-intensity cardiovascular exercise. It will give you the best chance of success.

Frequently Asked Questions

Is diet important in a workout plan for cutting weight?

Yes, diet is crucial in a workout plan for weight loss. To create a calorie deficit and maximize fat loss, consuming a balanced diet that is rich in nutrients and low in calories is important. Incorporating lean proteins, whole grains, fruits, vegetables, and healthy fats while minimizing processed foods, sugary drinks, and excessive snacking can greatly aid in weight loss efforts.

What exercises should be included in a workout plan for cutting weight?

A well-rounded workout plan for cutting weight should include a combination of cardiovascular exercises and strength training. Cardio exercises like running, cycling, swimming, or HIIT (High-Intensity Interval Training) helps burn calories and increase cardiovascular fitness. Strength training exercises like weightlifting, bodyweight exercises, or resistance training helps preserve muscle mass while losing fat.

Should my weight-loss workout include cardio before or after strength training?

Both approaches have their benefits, and the choice depends on personal preference and goals. Some individuals prefer doing cardio before strength training as it helps to warm up the body and increase heart rate, allowing for an effective fat-burning session.

Others may choose to do strength training first to prioritize muscle-building and then follow it up with cardio for additional calorie burn. Experiment with both methods and see what works best for you.

How do I stay motivated to stick to my workout plan?

Staying motivated can be a challenge, but there are a few strategies that can help. Set realistic and achievable short-term and long-term goals, and track your progress regularly. Find a workout buddy or join fitness communities for support and accountability. Mix up your exercises to keep things interesting and prevent boredom. Reward yourself for reaching milestones, and remember to focus on the positive changes happening to your body and overall well-being.

How long does a weight-loss fitness regimen work?

Results take different times for different people. Starting weight, body composition, food, and intensity all matter. After a few weeks of persistent work, your body composition and energy may change. However, noticeable weight loss and improvements may take months. Success requires patience and perseverance.

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