How to Build Your Own Cutting Workout? Tips for Newbies
The intensity of the cutting workoutThe ideal training composition is aerobic loads in combination with strength training sessions. Therefore, we provide you with a set of exercises and their effective allocation for a cutting workout routine. But before...
There is a reasonable method of distributing the loads during any workout. Thanks to this scale you will learn to control the intensity of your training based on your own feelings.
The scale of individual perception of load (Borg’s perceived exertion scale):
0 No load
0,5 Hardly noticeable
1 Very low
4 Sufficiently high
7 Sufficient Heavy
9 Very heavy
10 Almost the maximum
This is something that you must rely on during any workout, especially the cutting one.
Cardio trainingPeople believe that low-intensity loads and prolonged aerobic sessions are the best way to get rid of extra weight. However, the results of the scientific research show that high-intensity training more efficiently burns fats (50% more efficient than low-intensity loads) and also speeds up metabolic processes. This effect persists for a long time, but on the condition that you do not eat for an hour after the end of the training session.
Morning is the best time for aerobic exercise. Scientists have calculated that starting the day with cardio, we burn fat much faster (by 300%) than doing the same workload in the daytime.
There will be enough 20-minute aerobic exercise 3 times a week. Every training we need to make the most effective in terms of burning fatty calories. To control the intensity, we use the above-mentioned scale.
Choose the exercises that you like: rowing, biking, running, an elliptical trainer, etc. You can change the exercises arbitrarily.
At each minute of training, the intensity of the work should correspond to a given level. Do not overdo it - it does not benefit. The load must increase step-by-step!
Strength trainingFor convenience, we conditionally divide the body into the upper and lower parts and distribute the training loads on the days of the week:
Upper body (top):
- calf muscles,
- abdominal muscles.
It is necessary to adhere to this training mode for at least 12 weeks in order to achieve good results.
Exercises of strength training
|Muscles of hamstrings||Calf muscles|
Cutting workout plan
Start your training with the warm-up, then do a couple of stretching exercises. Do not forget to finish the cutting workout with a cool-down. You should select 2 exercises for the target muscle group and perform 4 sets to each exercise:
- 12 reps (level 5),
- 10 reps (level 6),
- 8 reps (level 7)
- 6 reps (level 8).
The speed scheme: 2-1-2 seconds (for instance, while doing bench presses, the descending phase lasts 2 seconds, for a second we fix the weight at the lowest point, and then raise it within 2 seconds).
And the last set is a superset. You should do 2 exercises without rest between them: 12 repetitions of the 1st exercise of the certain muscle group (level 9), then immediately, without rest, start doing the 2nd exercise - 12 more reps (the intensity of the load reaches the 10 level).
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