Understanding that food is essential fuel for the body, it's important to continue eating even when aiming to reduce body fat. To achieve sustainable weight loss, maintaining a balanced calorie deficit is crucial without compromising proper nutrition. The best workout routine for cutting fat involves burning fat while preserving muscle mass, aiming to create a lean and strong physique. Knowing an effective fat-cutting workout plan can significantly help in achieving both fat loss and strength gain.

Different people adopt various workout routines to cut fat. For instance, a bodybuilder preparing for a competition may engage in more intense workouts, while someone looking to shed a few pounds might not need such a rigorous approach. The cutting phase typically lasts between 8 to 16 weeks, depending on individual goals and circumstances. During this period, it's essential to train in a way that helps retain as much strength and muscle mass as possible.

To address these concerns, this blog presents a comprehensive full-body workout routine designed for cutting fat, accompanied by a strength training plan for sustainable weight loss results. So, keep reading!

What Is The Best Workout Split For Cutting?

Splitting your workouts is simpler than it seems. It's about organizing physical activities based on specific muscles or body parts. The way you split your workouts depends on your goals. For example, an athlete focused on performance will have a different split than someone focused on aesthetics, and the same goes for strength athletes.

There are three main types of workout splits, each with its own benefits and drawbacks:

1. Body Part Workout Splits

Body part training involves working on one to three muscle groups per session, twice a week. This method is popular among bodybuilders because isolating muscle groups allows for more frequent training and greater growth. A meta-analysis in the Journal of Sports Medicine found that this approach leads to the most hypertrophy, or muscle growth, compared to other training styles. A 2018 study also supported this, showing that training muscles at a specific frequency (twice a week) increases muscle thickness and improves overall body composition. Bodybuilders often aim for a symmetrical physique, pairing larger muscles like the chest with smaller ones like the triceps. Common pairs include back and forearms, legs and shoulders.

1. Upper-Lower Workout Split

The upper-lower split divides workouts into upper body days and lower body days. This split is ideal for beginners, those with busy schedules, and people looking to gain strength. It helps prioritize basic exercises and cut out unnecessary elements. Upper body exercises work multiple muscles, including the chest, triceps, biceps, shoulders, and back. A 2019 study found that upper-lower splits lead to greater muscle and strength gains than full-body workouts three times a week. Like body part splits, this method allows you to train each muscle group twice a week, which is optimal for building muscle.

1. Push-Pull Split

The push-pull split is similar to the upper-lower split but divides upper body training into pushing and pulling movements. This method is popular among powerlifters, who often structure their programs around the "big three" lifts: bench press (push), deadlift (pull), and squat (legs). This split can be adjusted for different training frequencies. For example, a lifter with a busy schedule might train intensely three times a week, while someone who wants to go to the gym more often can spread their workouts over four or more days, adjusting the volume and intensity as needed. If opting for six days a week, it's important to manage workout intensity and exercise selection, prioritizing the "big three" exercises for heavier lifting.

What Is The 12-Week Cut Plan?

The 12-Week Cut Plan is a holistic fitness program aimed at promoting weight loss, reducing body fat, and enhancing overall health by combining aerobic exercise with strength training.

Research has shown that a combination of aerobic and strength exercises over a 12-week period yields better results than focusing on just one type of exercise. A study published in Nutrients in 2020 found significant reductions in body fat indicators among participants with excess body fat who engaged in high-intensity interval training, strength training, or a combination of both over 12 weeks.

These findings indicate that while total weight loss can vary, participants in the 12-week cut plan are likely to see significant reductions in body fat, leading to improved body composition and overall health.

1. The 12-Week Cardio Plan
   In the 12-week cardio plan, you can choose any aerobic exercise, such as treadmill running, using an elliptical machine, or swimming. Start slowly during the first few weeks to match your current fitness level. Rest for at least one day between sessions during the first six weeks. From week 7 onwards, include two days of aerobic exercise with 1-2 days of rest. With consistency, patience, and confidence in the plan, you can achieve significant improvements in fitness levels over the 12 weeks.

2. The 12 Weeks Of Strength Training At The Gym
   
   For the next 12 weeks, you'll follow an upper/lower body split routine. The recommended number of sets and reps is just a guideline; once you can comfortably handle the weight with this routine, increase the weight on the barbell. For simplicity, the same weight will be used for each set in this program.

How Do I Start A Cut Workout Plan?

To begin a cutting workout plan, consider the following tips:

1. Define Your Fitness Goals
   Establishing clear goals will help you stay motivated and focused on a specific target. Whether it's fitting into an old pair of jeans, losing an inch before an important event, or simply feeling more comfortable in your body, identify your goal before starting.

2. Set Target Timelines
   You can't sustain a calorie deficit indefinitely. Even if you have significant weight to lose, it's not advisable to diet for more than three consecutive months, as it can decrease motivation and commitment. Additionally, a prolonged calorie deficit may lead to nutrient deficiencies. Establishing a timeline and end date will help you stay on track. After reaching your goal, you can maintain your weight, build muscle, or take a break before continuing your weight loss journey.

3. Track Your Calorie Intake
   Avoid drastically cutting calories in an attempt to lose weight quickly, as this can be counterproductive. Extreme calorie deficits are hard to maintain, and if you hit a plateau, it becomes difficult to reduce calories further. If there's no specific event, aim to reduce your intake by about 200 to 300 calories below your maintenance level (TDEE) and adjust as needed. Tracking your calories helps ensure you maintain a proper deficit.

4. Increase Your Water Intake
   While water might cause temporary bloating, its benefits are numerous and essential for a successful cutting phase. Water can help curb hunger, keep you feeling full with fewer calories, and provide energy during workouts, allowing you to exercise harder and burn more calories. Replacing sugary drinks with water also prevents the consumption of empty calories.

5. Move More Throughout the Day
   Increasing your daily physical activity, known as NEAT (Non-Exercise Activity Thermogenesis), can help create a larger calorie deficit. Simple actions like walking more steps, taking the stairs, and standing while on the phone can add up and increase your total daily energy expenditure.

6. Increase Training Intensity
   To build muscle, you need to train to near failure, meaning the last few reps should be challenging. The more effort you put in, the better your results. Beginners can find various workout plans or create their own using a free workout plan template.

7. Combine Aerobic and Strength Training
   Aerobic exercise is essential for burning calories, and incorporating it into your routine can help create a calorie deficit. Aim to burn an additional 200 calories through cardio four times a week. Strength training is crucial for building and maintaining muscle mass, helping you look toned and boosting your metabolism.

8. Get Sufficient Rest and Recovery
   Ensure you get enough quality sleep each night to support muscle repair and recovery. Additionally, include rest days in your workout routine to reduce the risk of injury and prevent overtraining.

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