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Weight loss : Muscle cutting


Weight loss : Muscle cutting

Muscle cutting

The muscle cutting regime is an increasingly popular technique for bodybuilders. It is the fat loss phase that bodybuilders and fitness enthusiasts use to get the most fit.

A slimming regimen usually begins a few months before a major exercise regimen and includes a weight loss diet aimed at preserving as much muscle as possible.

I will try to bring the picture closer in this article, explaining how to follow the muscular cutting system to lose weight and preserve muscle mass, so follow me.

What is the muscular cutting system ?

Bodybuilders and fitness enthusiasts usually use a slimming regimen to reduce body fat while preserving muscle mass.

The main differences with other weight loss diets are that the slimming regimen meets the needs of everyone, tends to be higher in protein and carbohydrates, and should be accompanied by weight training exercises.

Regular weight lifting is important because it promotes muscle growth, and helps preserve muscle mass as you start cutting calories.

A slimming regimen lasts 2 to 4 months, depending on your body, the amount of fat stored in it and your commitment, and is usually for bodybuilding competitions, sporting events, or events such as the summer vacation.

How to follow the muscular cutting system?

The Muscle Cutting System is tailored to each individual and requires you to define your nutritional needs.

Calculate the amount of calories you eat

Fat loss occurs when you consistently eat fewer calories than your body burns. The number of calories you should eat per day to lose weight depends on your weight, height, lifestyle, sex, and exercise levels.

In general, the average woman needs about 2000 calories per day to maintain her weight, but you need 1500 calories to lose one pound (0.45 kg) of fat per week, while the average man needs about 2500 calories to maintain his weight or 2000 calories to lose the weight. The same amount.

A slow and even rate of weight loss such as 1 pound (0.45 kg) or 0.5 to 1% of your body weight per week is best in a slimming regimen.

Although a significant lack of calories may help you lose weight faster, research has shown that it increases the risk of muscle loss, which is not ideal with a muscle-cutting regimen.

Limit your protein intake

Maintaining an adequate protein intake is important in a muscular cutting system. Several studies have found that high protein intake can aid fat loss by increasing metabolism, reducing appetite, and preserving lean muscle mass.

If you are on a muscle-cutting diet, you need to eat more protein than if you were just trying to maintain weight or build muscle mass. This is because you get fewer calories but you exercise routinely, which increases your protein needs.

0.7--0.9 grams of protein per pound of body weight (1.6 to 2.0 grams per kilogram) is sufficient to maintain muscle mass in a muscular cutting system.
For example, a 155-pound (70 kg) person should eat 110 to 140 grams of protein per day.

Limit the amount of healthy fats you eat

Healthy fats play a major role in hormone production, which makes them important in the muscular cutting system. While it is common to limit fat intake in the muscular cutting system, not eating enough food can affect the production of hormones such as testosterone and IGF-1, which help maintain muscle mass.

Studies show that reducing fat intake from 40% to 20% of total calories reduces testosterone levels significantly.

However, some evidence suggests that a decrease in testosterone levels does not always lead to muscle loss, as long as you are consuming enough protein and carbohydrates.

15 to 30% of the calories on a muscle-cutting diet should come from fat. 

One gram of fat contains 9 calories, so anyone on a 2000 calorie diet should eat 33 to 67 grams of fat per day.

If you do intense exercise, this lower fat range may be best because it allows you to eat more carbohydrates.

Limit the amount of carbohydrates you eat

Carbohydrates play a major role in maintaining muscle mass while you are on a slimming regime. Since your body prefers to use carbohydrates for energy rather than protein, eating enough carbohydrates will counteract muscle loss.

Plus, carbohydrates can help boost your performance during exercise.
In a muscle-cutting diet, carbohydrates should be made up of the calories left over after protein and fat are eliminated.

Protein and carbohydrates each provide 4 calories per gram, while fat is 9 per gram. After subtracting your protein and fat needs from your total calories you eat, divide the remaining number by 4, which should tell you how many carbs you can eat per day.

For example, a person weighing 155 pounds (70 kg) who follows a 2,000 calorie diet may eat 110 grams of protein and 60 grams of fat. The remaining 1,020 calories (255 grams) can be consumed from carbohydrates, this scale varies from person to person.