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cutting

7 Simple Tips for Cutting Without Cardio

July 20, 2023 By Daniel Louwrens, B.S., PT | Reviewed By: Jess Billitz, B.S., CPT

Cutting without cardio image

Cardio. I don’t like it, you don’t like it, and gosh-dang it if I’m gonna spend 30 minutes every day trying to lose a few extra pounds!

We’ve gathered 7 tips for you to cut weight without cardio. By the way, you don’t even need cardio exercise to lose weight… it just makes everything easier.

And crappier, if you ask me…

[Read more…] about 7 Simple Tips for Cutting Without Cardio

Can You Get Lean Eating Fruit? (Bodybuilding Truth)

July 13, 2023 By Daniel Louwrens, B.S., PT | Reviewed By: Jess Billitz, B.S., CPT

Key Takeaways

  • Fruit is considered part of the carbohydrate macro group, which is a macro that has a notorious stereotype for weight gain and adding bulkiness, though you can get lean eating fruit.
  • Lean bodybuilding is the task of building muscle mass while staying away from potential bulkiness.
  • Any muscle with a low amount of fat around it is a lean muscle.
Eating fruit for lean bodybuilding image

Two watermelons walk into a bar. One turns to the other and says, “Your round.” The second watermelon looks his friend up and down and says, “So are you, you fat b*stard.”

Now, granted, the watermelons may have had excess fat mass, but this wouldn’t only be from being fruits. Weight gain and fat gain are not independent of eating specific foods.

So you can eat fruit to obtain a lean build, although there are certain variables to consider. Whether you’re a fruit lover, bodybuilder, or neither, you could benefit from the information in this article.

[Read more…] about Can You Get Lean Eating Fruit? (Bodybuilding Truth)

How to Get Shredded Without Counting Calories

March 8, 2023 By Daniel Louwrens, B.S., PT | Reviewed By: Jess Billitz, B.S., CPT

Shredded without counting calories image

Calories … the most delicious word in the dictionary.

Calories are an important factor in weight gain and weight loss. It all comes down to energy balance — or the number of calories you eat vs. the number of calories you expend. Although we don’t need to count calories to get shredded, it’s essential to know how it works.

Let’s dive in!

Counting Calories — What’s That?

As we all know, food consists of calories. This means that everything you eat and drink has caloric value (everything from pizza to salad). While it’s true that everything has calories, a calorie from a protein is not the same as a calorie from a carb. More on this later…

Counting calories is simply using technology to track how much food or energy you’re consuming. For instance, using an app like MyFitnessPal.

“Hey, App. Mr. App — you up?

“Of course, sir! How may I help?”

“I just ate an apple.”

“The poor doctor! That will equal 100 calories, of which 80% came from sugar, and 20 came from the fiber. You also consumed 13 mg of sodium and 20% of your daily Vitamin B6”

“Sick, thanks.”

computer kid giving thumbs up

Why would you even want this? Well, to manage your weight…

Why Do We, Calorie Count?

Most people don’t understand that there’s a science behind weight loss and weight gain.

In terms of weight loss, people are most interested in decreasing body fat. On a molecular level, nearly all of the weight we lose is exhaled through our lungs. The rest comes out as water in the form of sweat or urine.

Contrary to what you may have been told, fat is not converted into muscle.

In terms of weight gain, people are most interested in gaining muscle mass. For this, you need ample amounts of protein as well as calories.

Exactly how much protein?

Well, when it comes down to gaining weight: 1 gram per pound of body weight per day.

When it comes down to losing weight: 1.2 grams per pound of body weight per day.

The Science Behind Calories

Thermogenesis is the process of heat production in organisms concerning our metabolisms and the heat that’s expended in direct response to the food we eat or the activities we participate in.

Your total daily energy expenditure (TDEE) gives you an estimate of how many calories you should be consuming per day.

It’s made up of several factors, such as your basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), exercise activity thermogenesis (EAT), and the thermic effect of food (TEF).

Each of these factors accounts for different percentages of your TDEE:

  • Your BMR accounts for roughly 60-75%
  • NEAT accounts for about 15-30%
  • EAT accounts for around 5%
  • TEF accounts for some 10%

Remember when I said a calorie from protein isn’t the same as a calorie from a carb? The foods we eat each consist of macronutrients; these are proteins, carbs, and fats.

  • Proteins have 4 kcals per gram
  • Carbohydrates also have 4 kcals per gram
  • Fats have 9 kcals per gram (more than double the other macros)

While energy balance is the main variable for weight loss and weight gain, we don’t have to count the energy we’re burning vs. consuming if the negatives outweigh the positives.

A calorie deficit is what leads to weight loss, and a calorie surplus is what leads to weight gain.

Eating fewer calories than you’re expending will lead to weight loss over time. Now, this doesn’t mean you have to stick to only drinking water and eating chicken breast, but it does mean you have to know what foods are higher in calories.

Those who are affected mentally by the numerics on the scale and find themselves obsessing over the outcomes in an unhealthy way could benefit from learning how to remain in a calorie surplus or deficit without tracking.

So how do we do it? Well, it’s along the lines of what Wiz Khalifa said…

“Work hard, play hard.”

Work hard play hard music video

Step 1 – Work Hard

In the beginning, you’ll fall into one of the following categories:

  1. If you have excess body fat, in order to lose fat, you need to recomp.
  2. If you don’t have enough muscle and fat, in order to increase muscle tissue, you need to recomp.
  3. If you don’t have enough muscle mass but have an excess amount of fat, even though you aren’t overweight, you need to recomp.

What does it mean to recomp?

Body recomposition is decreasing body fat percentage and increasing muscle mass within the same timeframe. This takes time, not just a few weeks.

Going from Buu to Goku, from Jabba the Hutt to a normal Hutt, from Carl to Johnny Bravo; hopefully, everyone from the 90s is still with me.

The average person thinks that losing fat and building muscle are mutually exclusive, although this isn’t the case. Both are important for longevity and overall health. But in order to do them at the same time requires two different strategies.

In order to gain weight and muscle. we need to be in a calorie surplus. In order to lose weight and fat, we need to be in a calorie deficit.

Losing fat and gaining muscle simultaneously can be done by hitting our protein target while weight training with progressive overload and being in a calorie deficit. This isn’t as sustainable as building muscle in a calorie surplus and can’t be done forever, but it can be done.

In order to build muscle and stay lean, we need to lift weights with a progressive overload in mind. Progressive overload means lifting more weight gradually over time.

“Gradually” means exactly that. If you walk into the gym and attempt to follow CBum’s routine from the get-go, you’ll last in the gym as long as Andrew Tate remained relevant.

Step 2 – Play a Little Less Hard

Eating is one of the greatest privileges we all have in life. There’s so much to be discovered with different tastes. We can learn so much about a culture through its food, and we can learn about individuals through what they eat as well.

Mindful eating doesn’t mean we don’t get to eat the things we want. It doesn’t mean we have to skip breakfast or only drink a protein shake for lunch. It’s none of those things.

Mindful eating is about making sure we listen to our hunger cues … but in a controlled fashion, without overindulging, which means listening to our satiety signals as well.

When you’re full, it’s better to rub your belly and smile than go in for thirds. Your digestive tract will thank you later, and so will your better half.

We don’t have to track calories or start “dieting,” per se, but we do have to know which ones to limit and which ones to eat more of.

  • We can start by limiting processed foods, as they’re linked to weight gain and high blood sugar, and they also increase hunger. That’s not to say you can’t eat them, but rather limit them.
  • Limit sweet and sugary drinks.
  • Eat more whole foods and soluble fiber. Fiber has been shown to have a range of health benefits, so don’t be afraid of high-fiber vegetables. And because of their satiating nature and low caloric percentage, you rarely have to estimate portion sizes — just dig in.
  • Increasing protein intake will help, too! Protein shakes are fine if you struggle to get your protein in. But if you can, eat lean protein and aim for the appropriate amount in order for your goals.

I hated math in high school, and if you’re anything like me, then these steps will help you eat fewer calories without actually having to count calories.

Step 3 – Rest Harder

Trying to achieve any goal while maintaining constant poor sleep patterns is like saying, “Hey, I’m going to work damn hard and go two extra steps forward, but I’m also going to mess around and go five steps backward.”

You can’t sleep?

Think about seeing someone about it, like a doctor, a therapist, or a psychiatrist. These professionals exist for a reason, and sleep is something that no one should take for granted. A lack of sleep is something people should take seriously.

You can take as many recovery supplements as you want, but the DOMS in your booty ain’t going away quicker if you aren’t sleeping like an adult. Poor sleep won’t get you very far, as sleep is one of the biggest recovery drugs we have access to… so use it.

not having enough time to sleep - exit 12 left

Shredded Without Counting Calories Conclusion

The 80/20 rule works well for most people: 80% hard work and 80% whole foods and mindful eating, and 20% laid back and 20% eat what makes you happy.

  • Do you want to gain weight? Eat more calories and protein.
  • Do you want to lose weight? Eat fewer calories and more protein.
  • Do you want to maintain your weight? Eat mindfully.

Always eat your fiber. A lot of us could benefit from the “mom consensus” and eat our damn veggies.

And remember, you don’t need to count calories in order to get shredded, just like you don’t need shoes to run, but using them and knowing they are there helps.

If you want to get shredded without counting calories, just remember these three steps:

  1. Work hard.
  2. Play a little less hard.
  3. Rest harder.

When to Start Cutting for Summer (Beginner’s Guide)

January 30, 2023 By Steve Burden | Reviewed By: Jess Billitz, B.S., CPT

when to start cutting for summer

Every year, as spring begins drawing to a close and the first signs of summer are on the horizon, you can count on two things: The evenings will get longer and lighter, and gyms will start filling up with people looking to get “beach body” ready.

Now, as we come out the other side and summer fades into our rear-view for another year, the majority who failed to achieve their goals will start bringing out tired tropes like “there’s no point now” and “next year.”

The question you need to ask yourself though is, “Why wait?”

In order to ensure that you do, in fact, reach your beach body goals by next summer, it’s essential you work out exactly how long you need to achieve them.

That’s why, today, I’m going to help you determine exactly when to start cutting for summer, so you don’t find yourself in the same position this time next year.

[Read more…] about When to Start Cutting for Summer (Beginner’s Guide)

How to Cut After Bulking (Without Losing Muscle)

November 18, 2022 By Daniel Louwrens, B.S., PT | Reviewed By: Jess Billitz, B.S., CPT

Key Takeaways

  • Your cut strategy depends on how aggressive your bulk was (and what your goals are)
  • Decrease your daily calories by 10-15% and keep protein high
  • Training on a cut generally includes less volume and more intensity to maintain muscle and strength
How to cut after bulk image

So, you’ve had your last orange juice and tuna shake (yes, that is a thing – YouTube “Brian Shaw”), and it’s finally time to cut! But how do you cut after bulking without risking your gains?

Well, to cut after bulking without losing muscle mass, it’ll depend on how much fat you currently have. It’ll also depend on your genetics and your overall goal.

Now, yes, that might sound like I’m dodging the question. So keep reading, and let me explain what I mean!

[Read more…] about How to Cut After Bulking (Without Losing Muscle)

When to Stop Bulking And Starting Cutting (Truth)

November 18, 2022 By Daniel Louwrens, B.S., PT | Reviewed By: Jess Billitz, B.S., CPT

When to stop bulking image

I’ve been there – you look down, and you’re not sure where your quads end and knees begin… Is that an ab, or is this just good lighting?

The truth is when you stop bulking and start cutting depends completely on your training age and genetics.

But to really give you the best answer, allow me to first explain how to make the most of each period and when to switch.

[Read more…] about When to Stop Bulking And Starting Cutting (Truth)

How Long Should You Cut For? (To Get Shredded)

November 9, 2022 By Jess Billitz, B.S., CPT

how long should you cut for

Have you ever tried packing on muscle mass and losing body fat at the same time? If so, then you probably didn’t see much progress for either one of those goals.

You spend months or even years attempting the impossible with absolutely nothing to show for it.

To really get shredded, you need to cut and you need to do it right — so, stay tuned as we go over exactly how you can do that (and for how long).

[Read more…] about How Long Should You Cut For? (To Get Shredded)

How to Get a Ripped Body by Taking a Diet Break

June 20, 2022 By Daniel Louwrens, B.S., PT | Reviewed By: Jess Billitz, B.S., CPT

Ripped body diet break image

So, you’ve been slamming the cardio, and you’ve eaten more chicken breasts than you can count. The problem is, that your weight loss has now stopped.

Well, sh*t.

Could you possibly be ready for a diet break? Yup, those exist – lemme explain how those work.

[Read more…] about How to Get a Ripped Body by Taking a Diet Break

Can You Get Ripped Just By Dieting?

June 20, 2022 By Daniel Louwrens, B.S., PT | Reviewed By: Jess Billitz, B.S., CPT

Can you get ripped just by dieting image

You might not like training. You might be too busy, too injured, or just too stubborn to train – but you might wanna get ripped regardless. Can you get ripped just by dieting? It depends on who you are, and how much muscle you have. To see what I’m on about – keep reading…

[Read more…] about Can You Get Ripped Just By Dieting?

Can You Drink Alcohol and Still Get Ripped?

June 20, 2022 By Daniel Louwrens, B.S., PT | Reviewed By: Jess Billitz, B.S., CPT

Can you drink alcohol and still get ripped image

Going out with your friends is completely banned by those who are ripped!… Right? They wouldn’t dare ever drink anything other than a protein shake?

Since the overarching road to ripped-ness is paved with a calorie deficit, you could have a drink now and then and still get ripped.

Let me explain how that works.

[Read more…] about Can You Drink Alcohol and Still Get Ripped?

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