How To Shred Fat (THE RIGHT WAY) | Cutting\Shredding Guide
Summary
TLDRIn this fitness-focused YouTube video, Alex Finger shares his insights on effectively cutting body fat. He emphasizes the importance of a caloric deficit for weight loss, explains how to find one's maintenance calories, and discusses strategies like carb cycling and refeeds. Alex also covers the types of cardio and training styles suitable for a cut, as well as tips for managing hunger and maintaining muscle mass, including the use of supplements and a high-protein diet.
Takeaways
- 🏋️♂️ The importance of a caloric deficit for losing body fat is emphasized; without it, weight loss is unlikely even with a healthy diet.
- 🔢 Determining your total daily expenditure (TDE) is crucial to find your maintenance calorie level, which is the baseline for adjusting intake during a cut.
- 📉 To lose fat, aim for a calorie intake 300-500 less than your maintenance level, but avoid too large a deficit to prevent metabolic crash and muscle loss.
- 💊 Supplements like BCAAs, EAAs, and HMB can help preserve muscle mass during a caloric deficit by being anti-catabolic.
- 🚴♂️ Low-intensity steady-state cardio, such as fasted cardio sessions, is recommended over high-intensity interval training for its sustainability and heart rate benefits.
- 💊 Fat burners and L-carnitine are suggested for boosting metabolism and utilizing fat cells as energy during fasted cardio.
- 🏃♂️ Incorporating 10,000 steps a day can enhance calorie burning and complement a cutting diet.
- 💥 A training style that involves hitting each muscle group twice a week can signal the body to maintain muscle mass during a cut.
- 🏋️♀️ Using a pre-workout supplement can help compensate for the energy and pump deficit experienced during a caloric deficit.
- 🍞 Carb cycling and refeeds can help in getting extremely lean by manipulating carbohydrate intake strategically.
- 🍽️ Consuming whole foods and avoiding high-calorie snacks can make it easier to maintain a caloric deficit and support overall health.
Q & A
What is the primary focus of the video?
-The primary focus of the video is to provide guidance on how to lose fat the right way, including topics like carb cycling, refeeds, reverse dieting, and the right kind of foods and cardio exercises to incorporate during a cut.
Why is being in a caloric deficit essential for losing body fat?
-Being in a caloric deficit is essential for losing body fat because it means you are consuming fewer calories than your body burns in a day, which forces the body to use stored fat for energy, thus leading to weight loss.
What is the speaker's maintenance calorie level and how does it relate to his workout routine?
-The speaker's maintenance calorie level is around 2,700 calories. This means that if he consumes 2,700 calories and maintains his regular workout routines and daily activities, he would neither gain nor lose weight.
How does the speaker determine his daily caloric intake during a cut?
-The speaker determines his daily caloric intake during a cut by finding his maintenance calories and then reducing them by around 300 calories to create a caloric deficit, which helps in losing fat.
What is the recommended caloric deficit range for effective fat loss without risking muscle loss?
-The recommended caloric deficit range for effective fat loss without risking muscle loss is between 300 to 500 calories below the maintenance level.
Why does the speaker prefer low-intensity steady-state cardio over high-intensity interval training (HIIT)?
-The speaker prefers low-intensity steady-state cardio because it is less energy-consuming, better for heart rate management, and does not interfere with his regular workout routine, unlike HIIT which can be more tiring and potentially disrupt his workouts.
What supplements does the speaker recommend to help maintain muscle mass during a cut?
-The speaker recommends taking BCAAs (Branched-Chain Amino Acids), essential amino acids, and HMB (Beta-Hydroxy-beta-Methylbutyrate) as supplements to help maintain muscle mass during a cut as they are anti-catabolic and support muscle tissue preservation.
What is the significance of a refeed day in the context of the speaker's cutting strategy?
-A refeed day, which is once a week, involves eating about 300 calories above the maintenance level, primarily from carbohydrates. It helps to increase leptin levels, satiate hunger, boost metabolism, and provide a mental break in the cutting process.
How does the speaker approach his training style during a cut compared to when he is bulking?
-During a cut, the speaker ensures that each muscle group is trained twice a week, often using a push-pull leg split or an Arnold split variation. He also incorporates more tempo training and volume-based exercises to signal the body to maintain muscle mass.
What are some tips the speaker provides to help with satiety and managing hunger during a cut?
-The speaker suggests drinking a full glass of water before every meal, trying appetite suppressants, having a bowl of low-calorie salad between meals, and chewing gum after meals to help manage hunger and increase satiety during a cut.
What dietary approach does the speaker advocate for during a cut, and why?
-The speaker advocates for consuming whole foods and avoiding high-calorie snacks. He recommends staying on the perimeter of the grocery store where whole foods are typically found, and suggests snacks like skinny pop for their low calorie and high fiber content to help with satiety.
Outlines
🏋️♂️ Weight Loss Fundamentals: Caloric Deficit and Diet
The first paragraph introduces the video's focus on effective weight loss strategies. The speaker, Alex, emphasizes the importance of a caloric deficit for losing body fat, explaining that it's the most crucial factor regardless of the type of food consumed. He shares his personal maintenance calorie level of 2,700 calories and how exceeding or falling short of this number affects weight gain or loss. Alex suggests using online calculators to determine one's total daily expenditure (TDE) and adjusting the calorie intake accordingly to find the maintenance level. He recommends starting a cut with a 300-calorie deficit and highlights the importance of not going too extreme to avoid metabolic crash, hormonal issues, and muscle loss. He also mentions the benefits of supplements like BCAAs, HMB, and a high-protein diet for preserving muscle mass during a cut.
🏃♂️ Cardio and Lifestyle Adjustments for Fat Loss
In the second paragraph, Alex discusses the role of cardio in a weight loss journey, advocating for low-intensity steady-state cardio over high-intensity interval training due to its lower energy consumption and less disruptive nature to regular workouts. He details his personal approach to fasted cardio, varying the duration based on his progress in cutting. Alex also mentions the use of a fat burner and L-carnitine to enhance metabolism and target fat cells as a primary energy source. He suggests sipping on amino acids during cardio to protect muscle tissue and emphasizes the importance of an active lifestyle, aiming for 10,000 steps per day. Additionally, he touches on adjusting training style during a cut, recommending twice-weekly muscle stimulation and various training techniques to signal the body's need to retain muscle mass. The paragraph concludes with advice on pre-workout supplements to maintain energy and workout quality during a caloric deficit.
🍽 Advanced Techniques and Hunger Management for Leaning Out
The third paragraph delves into more advanced strategies for reducing body fat, such as carb cycling and refeeds. Alex explains that while a simple caloric deficit is sufficient for initial fat loss, more aggressive measures like refeed days can help achieve a leaner physique. He describes a refeed day as a once-weekly occasion to consume 300 calories above maintenance, primarily from carbohydrates, to boost leptin levels and metabolism. Alex also provides tips for managing hunger during a cut, such as drinking water before meals, trying appetite suppressants, and consuming low-calorie snacks like salads. He advises on the importance of whole foods and gives examples of preferred protein and carb sources, advocating for a simple, uncomplicated diet. The paragraph concludes with Alex's recommendations for snacks suitable for a cutting phase and a reminder to stay active and maintain a healthy diet.
Mindmap
Keywords
💡Caloric Deficit
💡Total Daily Expenditure (TDE)
💡Carb Cycling
💡Refeeds
💡Fasted Cardio
💡Amino Acids
💡HMB (Beta-Hydroxy Beta-Methylbutyrate)
💡Protein Intake
💡Cardiovascular Exercise
💡Training Style
💡Pre-Workout Supplements
💡Appetite Suppressants
💡Whole Foods
Highlights
Introduction to the topic of losing fat the right way and starting a cut.
Importance of being in a caloric deficit for weight loss.
Explanation of total daily expenditure (TDE) and how it relates to weight maintenance.
Personal example of caloric intake for muscle gain and fat loss.
Guidance on finding one's maintenance calories and adjusting for a caloric deficit.
Recommendation for a 300 to 500 calorie deficit for effective weight loss.
Advising against excessive caloric deficits to prevent metabolism crash and muscle loss.
Suggestion to maintain muscle during a cut with supplements like BCAAs and HMB.
Emphasis on a high-protein diet for muscle retention during a cut.
Discussion on the types of cardio and preference for low-intensity steady-state cardio.
Personal routine of fasted cardio and its benefits for fat burning.
Use of supplements like fat burners and L-carnitine to enhance fasted cardio effectiveness.
Importance of staying active and incorporating steps into daily routine for additional calorie burn.
Training style adjustments when cutting, including hitting each muscle twice a week.
Incorporating tempo training and volume-based workouts to signal the body to retain muscle.
Use of pre-workout supplements to combat energy loss during a caloric deficit.
Advanced techniques like carb cycling and refeeds for getting shredded.
Description of a refeed day to increase leptin levels and boost metabolism.
Tips for managing hunger during a cut, including drinking water and trying appetite suppressants.
Recommendation to consume whole foods and avoid high-calorie snacks.
Closing remarks with a call to action for likes, comments, and subscriptions.
Transcripts
ah
what's going on guys alex finger coming
at you with another youtube video
just finished my workout felt really
good it was a good one that's why my
hair is all messed up so i look like
this
but coming at you another youtube video
today's video is going to be on cutting
how to cut how to lose fat the right way
i'm currently about to start my cut i've
technically been doing it the last week
but i'm going to kind of take you step
by step and go over certain topics like
carb cycling
refeeds reverse dieting what kind of
foods you should be eating what kind of
cardio should be doing if your training
should change
and just basically how i cut and now you
can try to implement
that as well and try it out yourself who
was texting me
that's my girl all right so i'll pop up
some workout clips stuff like that so
you can be entertained while i go over
and talk about a few of these topics but
we're gonna go over a few topics here so
the first thing we'll be talking about
is a caloric deficit now that is going
to be the most crucial and most
important thing when it comes to trying
to lose body fat
because if you're not in a caloric
deficit you're not going to lose weight
you can eat literally vegetables and
fruits and just lean chicken
all damn day but if you're still in a
surplus or you're not a deficit
you're gonna not lose any fat so
basically what a caloric deficit is
we all have a maintenance level of
calories it's called you call your total
daily expenditure basically
your tde all right so basically what
your total daily expenditure is
is how many calories you burn in a day
so this is going to be what your
maintenance level of calories is so
as a relatively active person i've been
training for about four years my
maintenance calories is around 2 700
calories
meaning if i was eating 2700 calories do
my regular workout routines
my regular daily activities i would burn
about 2 700 calories in that whole day
and i was
if i was to eat 2 700 calories i would
not gain any weight i wouldn't gain
weight i wouldn't lose weight
i'll stay around the same way especially
for training for four years it's
different for
newbie and so like that we're not gonna
get into that um so basically if you
want to gain muscle you would eat
enough surplus meaning i would be about
3000 calories therefore giving my body
extra fuel to build muscle
and if i wanted to lose weight meaning
losing fat you're going to eat under
that so i eat around
2 400 when i get deep into a cut i'll go
to 200 calories
to make sure that my body is not getting
that extra fuel so therefore it has to
take away
from my fat in order to get that that's
how you burn fats being in that deficit
to find out what your daily expenditure
is there's a lot of calculators that you
can try out online
and what i recommend doing is use one of
those calculators find the number what
it gives you
and try eating at that number of
calories for about three days track your
weight every morning right after you go
to the bathroom
write it down on a book see how your
weight changes eating at that calorie
number if your weight's staying the same
good you found your maintenance calories
if it's not if it's going up
that means you have to lower that
calorie number if it's going down too
fast
too fast you can increase it a little
bit find your maintenance calories
that's the most important thing
once you find your maintenance calories
you want to go into a caloric deficit i
like doing around 300 calorie deficits
so me
my 2 700 uh maintenance calories i'm
going to need around 2 400 calories to
start off with my cut
now if you're a person who loves doing a
lot of cardio and stuff like that you
can actually not have you don't have to
do as much of an eating deficit because
you're kind of making up for it and the
extra cardio you're burning more
calories
cardio does not burn fat it burns
calories which can help put you into
that deficit that's why i recommend
doing cardio
because it's going to kind of allow you
to eat a little bit more food and i feel
like it just speeds up the process
overall so again i recommend eating
anywhere from like a 300 to 500 calorie
deficit don't go too much into a deficit
though because then you can crash your
metabolism so it's making it harder for
you to lose fat in the long run
you can also mess up your hormones and
also you can lose muscle that way we do
not want to lose our muscle especially
as a natural lifter
you don't want to go in too big of a
deficit because you can risk that muscle
loss now what i recommend for like
trying to keep as much
muscle as possible is uh limit your
deficit as much as possible
the slower you know the slower you're
losing the weight the better means
you're losing less muscle over time you
might lose a little bit of size how it
works for a lot of natural lifters
higher quality uh taking bcaas essential
amino acids
hmd is another good supplement these are
something that's gonna it's uh they're
anti-catabolic meaning they help you
hold on to muscle tissue
especially when you're in a caloric
deficit statement you're in a catabolic
state it's gonna help hold on to that
muscle tissue a little bit better
as well as having a high protein diet i
recommend having one gram per pound of
body weight
i do a little bit more than one gram
it's just because i have a high protein
diet especially when i'm cutting and to
help you hold on to a little bit more of
that muscle
so the second thing we'll be going over
is the type of cardio you should be
doing now me
i'm a big fan of low intensity steady
state cardio there's a difference low
intensity steady state cardio
versus high intensity interval training
those are the two most popular sources
of cardio so
high physical high intensity interval
training you don't have to kind of go as
long it's more erratic sprints and stuff
like that
high pace and swap followed by like a
slow pace um i don't like doing those
because i feel like it takes too much
energy right and if you're already
working out on top of that it can kind
of mess your workouts up so that's why i
like low intensity steady state you're
at a slow pace
it's good for your heart rate and i like
doing fasted cardio off of it so for me
i do fasted cardio every morning
when i'm in a cut depending on how deep
did i am in the cut we'll
kind of say how long i go for that
cardio session so the beginning of my
cut
i'll do faster cardio for about 10 to 15
minutes almost every day of the week
when i get deep into my cut when i'm
getting really lean towards like maybe
six or seven weeks into it
i'll start doing 25 to 30 minutes every
morning
and uh before my fasted cardio i take a
fat burner as well as i take uh
l-carnitine so i'll show you real quick
what i do uh
the fabric is by rise it's high
stimulant based so it's going to kind of
increase your energy production
uh you'll burn more calories throughout
the day also it's going to help us kind
of shuttle those
uh fat cells into the bloodstream it
uses energy and then i also say carotene
which is really good at doing that this
quarantine right here
i drink this and this before i do my
fasted cardio it's going to allow your
body to kind of help its metabolism and
to utilize your fat cells
more as a primary source of energy
rather than going like your muscle
or carbohydrates and something like
glycogen stuff like that so
highly recommend doing that these aren't
necessary you don't have to a fat burner
is not like a magic pill
but it's to help aid you when you're
already in a caloric deficit and eating
the right way all right so while i do my
cardio in the morning i like to sip on
amino acids just so i can fuel my body
with amino so that it doesn't really
target my muscles to take away
when i'm doing that cardio session so i
recommend getting yourself an amino acid
supplement
i take these when i work out and when i
do my cardio mix the eaas and bcaas
on the yet my favorite choice of cardio
is doing an incline uh treadmill i do
about uh 13 degree incline for about
three miles per hour
and again 10 minutes and 30 minutes
depends how far i'm into the cut
and also i just try to make sure i'm
living a more active lifestyle you can
track your steps try to make sure that
you're getting 10 000 steps a day
uh you can include your cardio you're
walking with that try to hit 10k
steps a day be a little bit more active
when you're trying to get into a core
deficit because it's going to help
overall
and help you burn more fat and more
calories throughout the day third thing
is going to be your training style like
should you train differently when you're
cutting and when you're bulking and i i
believe some people don't
but i kind of believe you kind of have
to for me i like to make sure that
you're hitting each muscle twice a week
because you need to make sure your body
knows that it still needs to kind of try
to keep that muscle
so i think that hitting it a little bit
more often rather than once a week it's
going to kind of signal your body
hey like you still need this muscle
you're still working it twice a week so
i like doing like a push-pull leg split
or push-pull like arnold split variation
that's what i do a lot
and instead of really focusing on uh
like a ton of heavy movements
i always start off with a heavy movement
but then like oh the rest of the workout
i'll do a lot more tempo training i'll
do time retention
slow my reps down do a lot more kind of
volume based stuff and i'll make sure my
last set i always go like to
ultimate failure just to make sure that
my muscle still kind of stays there
and like signals my brain that i still
need it when i'm in that caloric deficit
state
the thing about being in a caloric
deficit especially when you get deeper
into the cut is you're not going to have
as much energy your pump is not going to
be as good because your carb is going to
be a little bit lower
you may feel you look a little bit
flatter especially being a natural
athlete
so that is going to be issue that's why
i recommend taking a good pre-workout
because if you have that extra
stimulant-based pre-workout
first it's going to act as a little mini
fat burner because of the stimulants and
it's also going to give you that extra
energy
the pump products that you need to be
able to have a good workout because when
you're in that deficit for a long period
of time
the workouts can start to suck so make
sure you have a good pump supplement
a good pre-workout supplement and you'll
be fine
oh this lighting is good now real quick
we're going to talk about a little bit
more advanced things like carb cycling
and refeeds so basically all you really
need to get into a good body fat
percentage
is that caloric deficit you can get like
10 11 pretty easily by doing just that
regular 300 calorie cooler deficit with
some cardio
now if you kind of want to bring it to
that next level of like getting shredded
shredded
you might need to incorporate carb
cycling and stuff like that
um it's really shown to help people get
really damn shredded so
uh i'm not a big fan of doing it the way
some people do like a high day
a medium day a low day no carb day that
is if you really want to share that's
like competition stuff
i personally don't do that because it's
kind of unhealthy at times and it's hard
to sustain that so for me what i do
is i'll keep doing my deficit stuff like
that once i start getting pretty lean
i'll incorporate a refeed day what a
refeed day is once
a week i'll pick a day maybe like a
sunday where i am planning to eat about
300 calories above my uh my maintenance
so i'll be in a surplus so if i'm
usually eating 2400 on a cut
for that day i'll eat about 3 000
calories for that one day and those
extra calories will come primarily
from carbohydrate sources now this is to
help increase your leptin
levels to help you kind of satiate you a
little bit more uh help your pump kind
of cup your
metabolism fire back up because you got
more calories coming in um just gotta
help reset you keep you going
plus it's kind of like a good mental
thing because you kind of look forward
to that day of the week because you will
be hungry a lot of the times in your cut
and i'll also go over some tips to help
you with that but on briefings i highly
recommend
plus the day after make sure you're
having a really good workout because
you'll have a better pump so make sure
it's a lot of high intensity stuff
um but yeah so that's what a refeed is
pick one day of the week it's kind of
like a cheat day or cheap meal
uh so like i do like a bun i go to the
diner to get like a big thing of french
toast that's like my go-to refeed meal
or i'll get donuts that's just how i am
i'm sweet tooth like crazy
especially in the cut now when it comes
to like trying to be okay and satiating
the cut
it's like the tips for like not being
hungry all the time drink a full glass
of water before every meal if you
struggle with like being hungry all the
time
full glass of water before every meal i
want you to do that try different
appetite suppressants um i forgot what's
like to go him by yohimbine i think it's
appetite suppressant
i've personally tried that but i've
heard about it uh also like black
coffee's been showing to help as the
appetite suppressant like caffeine and
stuff like that a little tip that i like
to do is i'll get a whole thing of baby
spinach
and uh really low calorie dressing and
like just between meals if i feel hungry
i'll just have a whole bowl of salad
just straight up salad it's low calorie
it'll help fill you up a little bit with
the fiber and stuff like that
as well as um i tried chewing gum after
every meal so like once i like
ate my meal even if i'm not like full
all the way i'll pop stick a gum in my
mouth and just chew it
and it kind of helps your appetite a
little bit all right so when it comes to
type of foods you should be eating
obviously you should be eating
healthier you shouldn't be snacking on
cheez-its and the reason like that is a
thing is because
those things are higher in calories i
mean it's gonna be harder to put you in
a deficit when you incorporate those
higher calorie foods
so for me like i like to eat whole foods
so carb sources
mainly i'd say like oh it's like cream
of wheat potatoes like it's my go-to
uh protein sources i eat any type of
protein really fish
salmon like cod chicken turkey ground
turkey i do a higher
or a lower fat percentage like 99 lean
turkey ground turkey or beef
um yeah that's the main protein sources
eggs of course a lot of egg whites
and um yeah fat sources avocados
peanuts almonds peanut butter and again
like that fattier fish like salmon and
stuff like that would be great for you
um but yeah don't try to over complicate
it when you go to the grocery store if
you stay on the
perimeter of the grocery stores usually
where you're going to get those whole
foods
don't snack on things if you need sakno
that uh skinny pop
skinny pop is great when you're when
you're in a cut because it's low calorie
and it's got a lot of fiber in it it's
gonna help you up a little bit more
but yeah that's it for today's youtube
video hope you guys enjoyed it i hope
you guys learned something and if you
did
please leave a like comment down below
what else you want me to make videos on
what you want to see
because i'm doing a lot more videos now
especially going out to the school house
here soon
so let me know down below subscribe if
you haven't already turn that bell
notification on i'm uploading around
three times per week right now so uh
really trying to push out content
especially once we get to the
schoolhouse
got a lot of stuff playing a lot of
stuff coming again if you want to use
any of my codes when it comes to
you know supporting me my supplement
company that i'm with is rise use code
alex for 50 off raw here's the clothing
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i don't see them but use code alex for
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all the love and support you guys are
absolutely amazing
i'll see you guys in the next video god
bless each other
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