My cutting log – Weeks 5 to 6 … Getting leaner!
If you haven’t already watched part 1, 2, 3 or 4 make sure to watch them to get all the tips and the intro to this series to “My Cutting Log” which you can watch here…
I’d like to reiterate again, I am personally taking you through one of my very own cutting regimes. Pretty much showing you the in’s and out’s to cutting fat. Seeing it first hand some times makes it a little easier. The idea of cutting weight when you’ve tried but failed or you’ve never cut weight before can be quite daunting. I want to show you it’s not as hard as many may think.
“Trying to switch your foods and match the calories is one of the best ways to learn where calories come from!”
In this video, I take you through weeks 5 and 6 instead of spreading it over 2 video’s as I don’t want to get too repetitive while still maintaining valuable information and advice in every clip.
Take home notes –
Matching your calories
Trying to switch your foods and match the calories is one of the best ways to learn where calories come from. This is in terms of learning what has how much of protein, carbs and fats. It may seem super tedious matching everything to the exact gram but better accurate now and get the results than wonder off your target later. This way you know you’re doing everything you can. And just remember you have a time frame for your cut. At least you should have (discussed in earlier cutting log videos). It’s great to feel like you have freedom in your diet. Having a set diet is great but if you don’t change it up you feel like you’re bound to just that, but you’re not. You just have to learn where the calories and macronutritents come from and you can switch it where you want. This will keep you motivated and learning at the same time.
Keep your weights heavy!
Such a massive misconception that you need to drop your weights and go for more reps when cutting, wrong! If you think about it logically, you’re working against yourself here. You’ve lowered your calories so you’re not giving your body the needed fuel and you’ve lowered the weight. This is essentially telling your body we don’t have enough fuel but we don’t need to be pushing as much load any more so why keep the reason we’re starving, aka get rid of the muscle. So if anything keep the weights as heavy as you can, strive for not letting the weights drop.
Change up your cardio to keep it interesting
As mentioned before if you’re not a fan of cardio like I am then it is crucial to change it up so you don’t get bored and lose motivation to do any cardio at all. Even going for a walk or a run outside, going for a bike ride or like me, boxing or some form of martial arts. The principles are close to the same, get your heart rate up and use short interval bursts of energy. Either way using a HIIT format (high intensity interval training) is preserving muscle and continuing fat burning long after the exercise. And Aerobic training if no carbs are present, you will most likely be using fat stores for energy. Just change it up and keep it interesting.
Float tank for relaxation
Going to a float tank or even just anything to bring your stress and cortisol levels down is going to have dramatic affects on the longevity of your weight loss. A lot of people don’t take into consideration their cortisol levels, another hormone that can have a lot to do with weight loss. While in a deficit of calories you’re technically starving, this to the body is stressful and will increase cortisol levels over time whether you realize or not. So try to as much as you can, try to relieve these levels with either a float tank, meditation, yoga or something to get your mind back into a relaxed state. Plus this helps with the general chaos life may bring.
As you can see both my refeeds I’m a sucker for carbs and sugary sweets. But this is not the best way to start your refeed. If you think of your muscle bellies as fuel tanks, we’re essentially emptying these fuel tanks during the week while lowering our carbs. You want to refill your stores with good quality carbs no just sugar, I do have both but at the same time I’m paying the cost. As good as it is fixing my sanity and having what I want, the sugar crashes I suffered were brutal. This may even carry of to the following day which is not what you want when you have to go back to being strict again and all you can think about is some delicious treats.
Adjusting your carbs may be beneficial. The idea of lowering your carbs is to keep insulin at an all time low. The lower the insulin the more fat you may burn. But at the same time, your body prefers carbs and lowering them may leave you feeling sluggish or tired. So you need to lower them to what you can handle but low enough so that you’ve got more chance of burning fat.
Remember your time frame
Remember to use a time frame. As discussed in past videos, this is so crucial to do. Cutting can be daunting so giving yourself a time in which you intend to start and stop with an end goal will be much more motivating to stay on track. Even if you don’t hit your goal at least you had a time frame to comfort the experience. It’s like saying I’m going to go walk in the desert with this tracked plan. And my goal is to get to civilization but you don’t have assurance you’ll make the goal and you’ll be stranded trying to make it to civilization. You’ll just get there when you get there. Not sure about you but I’m not sure that trek sounds too fun or appealing. Now if you set out with a plan, and a time frame that you could get pulled out at any time whether you make it or not… to me that’s a lot more assuring. Then you can have a break reassess what went wrong if you didn’t make it and try again with a new approach.
Tracking your progress for adjustments
Tracking your progress is crucial, even a simple photo or log in of measurements or body weight once a week is fine. This weigh if results over the long run aren’t showing you can go back to the drawing board and plan for something else. Just know that there isn’t just one way to cutting weight and you may just have to find what works for you. Tracking your progress and knowing how you’re going along the way ensures you can pick up on any plateaus to make the necessary adjustments along the way. But be sure not to jump the gun either and change something that may have been working, this isn’t an overnight process so time is needed.
To continue or not to continue
Now if you choose to continue, make sure you assess where you were and reset everything. Maybe even take a break from cutting weight for 2-4 weeks if you feel the need. Then hit it again with the appropriate changes to the diet plan or training.