This intensive training program is aimed specifically at cutting the body. Use it to burn fat and gain muscle relief.
The training program for cutting the body is primarily intended for people who want to put their body in order for the beach season and lose a few pounds. But it can also be useful for athletes preparing for competitions.
In this program, each muscle group is worked out twice a week according to the scheme: 3 days of training, 1 day of rest. For effective cutting, you must burn the maximum number of calories for each workout. To do this, the program uses approaches of 12-15 repetitions and a short rest in 30 seconds. In the first approach, the maximum weight is taken, with which you can perform a specified number of repetitions. In further approaches, you may have to reduce the working weight by several kilograms. But do not get carried away, the training should take place at the limit of possibilities, the only way you can achieve the desired drawing of muscles.
An important component of each program for weight loss is cardio. Optimal is light aerobic training twice a day: in the morning and in the evening. It is better to perform them for 30 minutes in the morning before breakfast and 2-3 hours before bedtime, but not before the main strength training, as this will significantly reduce its effectiveness.
Nutrition and Supplements
It is not a secret for anyone that for an effective fat-burning one training program is not enough, you will also need a well-designed nutrition plan and effective sports supplements.
First of all, limit your calorie intake. Fat burning occurs only when the body pump spends more calories than it receives. For most men, 2000-2300 calories per day should be consumed for weight loss. If in doubt, use the calorie norm calculator and subtract 10% from the resulting value. So you get the approximate amount of calories needed for cutting.
Follow the timely intake of proteins in the body. Without them, you risk losing not only body fat but also gaining muscle mass with overwork. Try to eat food rich in protein as often as possible. The daily intake of protein should be about 2 grams per kilogram of body weight (back and bicep workout with dumbbells). Thus, the optimal will be the reception of 30-40 g of protein every 2-3 hours. To meet the body’s protein needs, whey protein, such as Gold Standard 100% Whey or Syntha-6, is recommended.
Try to reduce the intake of carbohydrates to 40-60 g per day (10-20% of the total caloric content of food). This will cause different physiques to use body fat as fuel throughout the day. Having learned how to effectively use fat as the main source of fuel, the body is aware of the presence of abundant reserves of such fuel within itself. It will also reduce the loss of lean muscle mass.
Fat accounts for the rest of the diet. Consuming enough fat, plus reducing carbohydrate intake, will cause the body to produce the necessary enzymes and optimize biochemical processes for using fat (and not carbohydrates) as fuel. Use different sources of fat and do not forget to take omega-3 beneficial fatty acids.
To help the body cope with the high load from such an intense workout program, large amounts of vitamins and minerals should be supplied from the diet. What is very difficult to achieve with a limited diet. Therefore, it is highly recommended to take a vitamin complex for athletes, such as Opti-Men.
Additionally, it is possible to adopt a pre-training complex, for example, NO-Xplode. It increases stamina and strength, which will help you train more effectively. And for recovery after exercise, it is better to use drugs with glutamine, like CellMass.
Program Notes
- The program is designed for classes 6 times a week and one day of rest.
- Duration of the program: depending on your need for weight loss – from 4 to 12 weeks.
- Rest between sets: 30 seconds.
- Before each glute workout routine should be warm-up and stretching the target muscle groups.
- It is recommended to perform low-intensity cardio training twice a day during the program. The first – in the morning before breakfast, the second – in the evening, 2-3 hours before bedtime. In total, cardio training should last 1 hour.
Day 1: chest, triceps, press
Dumbbell bench press with a positive slope
- 4 sets of 15 repetitions
Dumbbell bench press
- 3 sets of 12 repetitions
Putting dumbbells on a bench with a positive slope
- 3 sets of 12 repetitions
Hands down in a simulator (Butterfly)
- 3 sets of 12 repetitions
French bench press
- 4 sets of 15 repetitions
Triceps extension on the upper block with a rope grip
- 3 sets of 12 repetitions
Triceps extension on the upper block
- 3 sets of 12 repetitions
Twisting on the top block
- 4 sets of 25 repetitions
Lifting the legs hanging on the bar
- 4 sets of 25 repetitions
Day 2: back, biceps
Pull-ups
- 4 sets of 15 repetitions
Thrust on the lower block
- 3 sets of 12 repetitions
The upper block wide grip
- 4 sets of 15 repetitions
Hyperextension
- 3 sets of 12 repetitions
Concentrated sitting biceps
- 4 sets of 15 repetitions
Lifting the EZ-bar standing
- 3 sets of 12 repetitions
Day 3: legs, shoulders, press
Squats
- 4 sets of 15 repetitions
Straightening the legs in the simulator
- 3 sets of 12 repetitions
Bending the legs in the simulator lying
- 4 sets of 15 repetitions
Straight barbell with straight legs
- 3 sets of 12 repetitions
Lifting socks in the simulator sitting
- 3 sets of 12 repetitions
Dumbbell bench press sitting
- 4 sets of 15 repetitions
Leaning the arm to the side on the bottom block
- 3 sets of 12 repetitions
Breeding hands to the side on the bottom block
- 3 sets of 12 repetitions
Scrubs in Smith’s machine
- 4 sets of 15 repetitions
Twisting on the block
- 4 sets of 25 repetitions
Lifting the legs hanging on the bar
- 4 sets of 25 repetitions
Day 4: Rest
Day 5: chest, triceps, press
Dumbbell bench press with a positive incline grip hammer
- 4 sets of 15 repetitions
Dumbbell bench press
- 3 sets of 12 repetitions
Dumbbell lowering
- 3 sets of 12 repetitions
Crossover hands
- 3 sets of 12 repetitions
Triceps extension on the upper block with the reverse grip
- 4 sets of 15 repetitions
Dumbbell retraction in the slope
- 3 sets of 12 repetitions
French bench press
- 3 sets of 12 repetitions
Raising the torso on an inclined bench with the burden
- 4 sets of 25 repetitions
Raise your legs while lying down
- 4 sets of 25 repetitions
Day 6: back, biceps
The upper block wide grip
- 4 sets of 15 repetitions
Thrust dumbbells in the slope
- 3 sets of 12 repetitions
Exercise “Good morning”
- 3 sets of 12 repetitions
Thrust dumbbell in the slope
- 3 sets of 12 repetitions
Lifting EZ-Biceps on Scott Bench
- 4 sets of 15 repetitions
Lifting dumbbells for standing biceps
- 3 sets of 12 repetitions
Day 7: legs, shoulders, press
Leg press
- 4 sets of 15 repetitions
Lumbar attacks
- 3 sets of 12 repetitions
Bending the legs in the simulator lying
- 4 sets of 15 repetitions
Straight barbell with straight legs
- 3 sets of 12 repetitions
Lifting socks in the simulator standing
- 3 sets of 12 repetitions
Bench press sitting in smith’s car
- 4 sets of 15 repetitions
Standing with dumbbells
- 3 sets of 12 repetitions
Breeding dumbbells sitting in the slope
- 3 sets of 12 repetitions
The Vertical pull of the lower block
- 3 sets of 12 repetitions
Raising the torso on an inclined bench with the burden
- 4 sets of 25 repetitions
Raise your legs while lying down
- 4 sets of 25 repetitions