Should Your Training Change When You Cut?

Okay so you’ve been building for a long time, you’ve put on a decent amount of muscle, and now you want to cut.

So what should your training look like? What changes?

A common misconception that I see people do when they transition from building to cutting, is that they completely change their training style. When really, this can do more harm than good.

However, the reality is that maintaining intensity and focusing on heavy lifts remains crucial regardless of your phase.

Firstly, it’s important to understand the metabolic changes that occur when you’re in a caloric deficit (consuming less calories than you burn, to lose fat). Your body starts to tap into its energy reserves, primarily from stored fat but also from muscle tissue if not managed properly. This is why muscle preservation is crucial.

When you lift heavy weights, you send a strong signal to your body that it needs to preserve muscle mass. This is important because your body, in a caloric deficit, is looking for ways to conserve energy. If you suddenly switch to light weights and high reps, your body may interpret this as a signal that muscle mass is not a priority, leading to potential muscle loss.

Moreover, heavy lifting and intense workouts have a significant impact on your metabolic rate. The post-exercise oxygen consumption (EPOC) effect, commonly known as the “afterburn effect”, is higher after intense workouts compared to low-intensity exercises. This means your body continues to burn calories at an elevated rate even after you finish your workout, contributing to more fat loss over time.

Additionally, heavy lifting plays a significant role in shaping your physique. It helps maintain muscle definition and promotes a toned appearance, which is often the goal during a cutting phase.

While adjusting your nutrition and cardio routines is crucial during a cut, your training should remain the same. If not, even heavier loads. Of course, individual differences exist, and personalised guidance is valuable. Factors such as training experience, fitness level, age, and specific goals can influence the optimal training approach during a fat loss phase. Consulting with a coach can provide tailored advice and help you navigate the nuances of training and nutrition during this phase.

I have spots open for online coaching - if you’re ready to take your physique and training to the next level.

If not, that’s cool too! Happy Lifting!

With love,

Sandra xx