Not everyone can or needs to stay huge like The Rock all their life. Having such a high weight and low BMI is commendable- but there comes a time to bring the weight down and simply get cut.
Whether it is to meet weight requirements for wrestling or just finding an easier lifestyle to maintain, you must lose weight after bulking the right way.
Keep reading for some top tips and things to avoid.
Important Questions to ask before you start losing the Weight:
Don’t start before you read these:
How did you get to your body weight up in the first place?
- Two specific types of bulking: Clean and dirty (fast food, etc). If you did things the “Dirty bulking diet” you are going to need a lot more discipline and adjusting in order to lose the weight.
Why do you want to lose weight?
- Obviously, if you’re reading this you know you want to lose weight- but just make sure this is more for you than anyone else.
- You’ve done a great deal of work to gain good mass/weight.
Is this weight loss (cutting) a permanent switch or a quick fix?
Most bodybuilders lose weight after bulking is phases- like a farmer does during sowing and reaping seasons. They get bigger then they cut their physiques down. If a quick fix is what you plan on doing simply apply the tips for a short time and then drop them once you are ready to bulk up again.
The good news is that you are disciplined enough to make the switch, the bad news is,
How much fat do you want to lose? And which areas of your body have the most?
Let’s be real, You don’t want to lose the wrong weight. Focusing on problem-areas can save you a lot of time and effort.
How much “muscle mass” are you willing to lose?
The truth is, when you cut, you typically lose some muscle mass. Doing HIIT workouts and maintaining certain regimens can help limit muscle loss, but you will still lose some in the process.
Pick your ideal physique before starting and stay committed to that goal.
Five Tips for Best Cutting Result
1. Be ready to combat the psychological adversity
The last thing you need is a setback.
People are going to ask you why you chose to lose weight. They may even mention how they miss certain parts of your physique.
Stay committed to your goal and know that this is something you chose to do and you have a clear reason behind it.
Sometimes- when losing weight after bulking- not giving a reason to people is the best way to go. Instead of trying to explain yourself with countless explanations (that you don’t owe them), simply say “this is what I want.”
Having a tolerance for people’s opinion and having great self-discipline are both key in combating psychological adversity.
2. Have a Sensible Food Regimen
If bulking calls for you to pile on good calories, cutting warrants the opposite. It’s really that simple.
It doesn’t mean though that you’ll starve yourself, you want to make a caloric deficit. Intermittent fasting is one of the most famous approaches.
By cutting for your carbohydrate and sugar consumption, which you burn first for power; your machine (body) will search for the subsequent alternative fuel at its disposal.
One thing to note is that you want to maintain muscle so you should keep using the right protein powder, just less frequently.
Get your body to break down mass by activating those “gasoline reserves”- the fats stored for your fat cells (adipocytes).
Choose wisely what you consume. Pick unprocessed meat and fish over high-fats and high-sodium sausages and bacon, select nuts and beans over fries and chips; opt for fresh culmination over candied ones. You get the idea.
Do not starve yourself throughout this section. If you are intermittent fasting, do it the right way. Read this article to so things to avoid while intermittent fasting.
3. Tweak your Workout Program- But not too much
Remember that you will be walking, benching, jumping, and curling on less fuel than you had got when you bulked up.
Don’t radically change your routine. No need to re-invent the wheel. Just take your resistance/weights down to a more comfortable level.
Focus your attention on common problem areas. This is to shred pockets of stubborn fat to reveal you’re newly advanced pecs, abs, biceps, hip flexors and glutes.
You need to concentrate extra on muscle tissues and power retention than growth, as opposed to bulking segment. Your weight training has to be now targeted on resistance as opposed to repetition.
Since you are now operating out with a carb deficit, you will see a noticeable difference as you run through compound movements including squats, bench presses, deadlifts, shoulder presses and chin-ups in low reps.
4. Hydrate and take Protein/Vitamin Supplements
One of the excellent approaches to compensate for having less caloric fuel is drinking a proper amount of water. Far too many people lack proper hydration when trying to lose weight.
H20 should in no way be taken out of the list of essential things when losing weight after bulking. Some people get caught up on “water weight” and other factors, but the most important thing is your health while cutting.
You should be taking good dietary supplements, like Protein Powder. and iron. Other recommendable supplements include BCAAs, creatine, and full-spectrum multivitamins.
BCAA or Branched-Chain Amino Acid aids in muscle protein synthesis and post-exercising recovery, while creatine helps supply energy to the muscle groups for improvement of athletic performance.
Both are available in powder form that you can dissolve in water to make a terrific pre-workout drink.
5. Don’t Rush!
We know you want to see results fast, but rushing through weight loss (particularly cutting) can spell disaster.
You may loss major muscle mass if you don’t take things slow enough. Again, your body is going to be adjusting to the calorie deficit. You will lack your amount of fuel (gasoline) in order to run your 8 cylinder engine.
Remember that your goal should be well defined before you get to this point. Consult a doctor if you experience any abnormalities during your cutting journey.
As a general guideline, set aside at least three months for your cutting, or at the very least, 7-8 weeks. However, if you need to shed 25 pounds or more you should probably space it out to 3 or 5 months.
How to lose weight after bulking isn’t too complicated. It simply comes down to science and practicality.
If you follow these steps, you’ll be ahead of the pack. Combine it with the rudiments of a healthy lifestyle which include having a regular night’s sleep and staying far away from vices and you will be in an optimum state of health. Thanks for reading.
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