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The Smartest Way To Quickly Lose Fat (Mini-Cuts Explained)

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Rating: 4.0; Vote: 1

I cover my transformation from lean to shredded in just 6 weeks. This was possible with something called a mini cut. Here, Ill explain the science behind what is a mini cut, why its so effective to help you lose fat faster (yet difficult for people to stick to, how I modified my diet and training to make it easier, and what I did afterwards to maintain my mini cut results. By the end, youll know exactly how you can implement them to lose fat quickly, and keep it off. What is a mini cut? With mini-cuts, you aim to lose around 1-1. 25% of your bodyweight per week for a total of anywhere between 4 to 6 weeks. The idea with this is that youre able to quickly lose fat without the muscle loss and fatigue that would occur if you had extended it any longer. That said, the problem with mini-cuts is that theyre hard to stick to. And, even if you do manage to stick through it, because of the changes your body experiences during the mini-cut it makes it very easy to re-gain the fat you lost as soon as youre done. Ill show the exact tweaks I made to my workouts and diet to make the mini-cut easy to stick to and what I did afterwards to ensure the fat I lost stayed off so that you can do the same. Lets start with workouts. For weights, prior to the mini cut, I was lifting 5 times a week using the 5 day workout split from my Built With Science Intermediate program. However, an aggressive calorie deficit now means I have much less fuel to energize my workouts and support my recovery. This can quickly lead to excessive fatigue and strength loss. To avoid this, I switched to a 4 day workout split from my Built With Science Intermediate program and removed 1 set from every single exercise in the routine. As for cardio, prior to the mini-cut, I was on average taking 10, 000 steps a day and doing two 20 minute HIIT per week. My approach during the mini-cut was to further increase my overall activity to burn more calories everyday rather than have to rely solely on eating less calories to achieve my goal deficit. I decided to do two things to lose fat faster. First, by taking more walks throughout the day and making frequent use of this under desk treadmill at my office. Second, I replaced my two 20 minute HIIT sessions with something much easier to recover from, light cycling for 30 minutes 3-4 times a week. Now, dietary tweaks I made during my lean to shredded transformation process. During the mini-cut I dropped my calorie intake by 25% to around 1, 900 calories. To make this sustainable, I was strategic in what specific foods Id be eating less of. to cut calories from my diet while ensuring I still had enough carbs for energy and enough protein to maintain my muscle, I reduced my fat intake close to that minimum amount rather than considerably dropping my carb and protein intake. In addition to this, I strategically timed the ingestion of my carbs to best fuel my performance and recovery. As for coping with hunger and cravings, I made simple food swaps that kept me full and enabled me to eat pretty much the same meals as I was before the mini-cut, but now with far less calories. To help me resist temptations during the day and curb my cravings at night, I always made sure that I had some kind of tasty yet low calorie dessert. However, although these dietary changes were key to helping me quickly and sustainably lose fat throughout the 6 weeks, its what I did after that helped me keep my mini cut results and is where most people mess up. Why? The first has to do with your metabolism. There is also data to suggest that lower levels of activity make regulating hunger more difficult, making it easier to overeat after a diet. So, because you can expect that your new maintenance calories may be slightly lower by one or two hundred calories, remain active by doing things you enjoy and can sustain, and keep a close eye on your bodyweight. Your weight will initially increase by a lb or two mostly from water due to the increase in food youre eating, but it should stabilize shortly after and is an indication that youve found the right balance. Now guys, keep in mind that mini-cuts are exactly what their name implies - mini. They are NOT a long-term, sustainable solution. Its short and aggressive for a reason as they quickly become unsustainable if continued for too long. But when used properly, they are effective. And for those who need more guidance on exactly how to train, how to eat, and how to execute a sustainable plan to transform your body, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: UNDER-DESK TREADMILLS
Date: 2022-01-03

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Comments and reviews: 10

LC. Soup93
I'm 155 at 16% bodyfat. I'm an alcoholic that proceeds to over eat up to 3000 plus calories. I've brought shame to myself that I've gain roughly 15+ plus pounds. I would like to get to 10% bodyfat. I am willing to drop the alcohol and do a extreme forceful cut to transition myself to a more sustainable approach. I've taking into consideration to your macro calculator and what it seems to give me is 1550 calories. I'd most likely do cardio everyday to get at least 10, 000 steps daily. I'm Bi-polar and the medicine I use makes my head extremely black and white of what I should do. However, I know i'd rather be skinny than hold onto this fat as I have very terrible body dysmorphia. Please help.
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Karl
The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories. That's how your body works. There are other things to consider as well, such as hormonal status, diseases. but caloric deficit is a must. You have a lot of online helpers like Dietarize for example. Losing weight is just a simple math, really.
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Vanessa
I am a athlete and I can lose 4 to 10 lbs in 7 days easily. The thing that sucks about this is if I eat alot of bread I can gain that very same amount in a week as well. My body drops weight really fast with just cutting the bread and sugar out of my daily eating. If I'm not in competition, I would gain it back due to boredom.
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Christopher
Funny; I did this for about 5 months and basically went from 270 in April to 198 in September, before my school year started. Which followed going from 335 to 270 from Pctober to March. This style of cut works, absolutely. Its possible to go even harder than Jeremy illustrates in this. But. It takes extreme discipline.
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Herbert
That's great but when I do this I get told I'm anorexic or sick.
I'm going carb free. ketovore. Increased walking and resistance training. zero hiit. time restricted feeding and fasting.
Not all calories are the same, they have different hormone responses.
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Abs
i was a heavy drug and alcohol user, after entering sobriety I had absolutely no appetite for the first month, even eating 1600 calories a day was a major task for me at that time. So i decided to take on this routine and diet plan. Unbelievable results in 5 weeks.
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fenderman21guitar
Appreciate the video, but it is a bit misleading calling it all fat loss, ie the 2 week study, so much of what they lose will be water weight, therefore the second the bump calories back up, the weight immediately comes back
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frank
Whole eggs are very important on a cut! Satiating and keeps you full while calories are low 1 large eggs is 70 cals i get minimum 5 whole eggs for hormones to be in balance and its a near complete nutrional food its very important
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sport
fatigue is real when dieting. i get fatigued when doing my calorie deficit. i dont get carb cravings but force myself to eat some carbs sometimes or ill sleep all day
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