Check out the smartest way to quickly lose fat, as explained by Jeremy Ethier. It’s time to transform your body and physique now.
The smartest way to quickly lose fat
In this video, I cover my transformation from lean to shredded – in just 6 weeks. This was possible with something called a “mini cut”. Here, I’ll explain the science behind what is a mini cut, why it’s 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 to maintain my mini cut results afterwards. By the end, you’ll know exactly how you can implement them to lose fat quickly, and keep it off.
What is a MiniCut?
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 you’re 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 they’re 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 you’re done. I’ll 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.”
The Smartest Way to Quickly Lose Fat – Workouts
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 loss of strength. 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.
The smartest way to quickly lose fat is cardio
“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 fewer 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.”
The Smartest Way to Quickly Lose Fat – Dietary Tweaks
“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 I’d 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 significantly 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 fewer 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.”
The Smartest Way to Quickly Lose Fat – Lose Fat
“However, although these dietary changes were key to helping me quickly and sustainably lose fat throughout the 6 weeks, it’s 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 pound or two mostly from water due to the increase in food you’re eating, but it should stabilize shortly after and is an indication that you’ve found the right balance.
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The core muscles are located in the center of your body, just below your rib cage and above your hips. The core muscles are critical for maintaining balance, posture, and strength.
The transverse abdominis (or TVA) is located in the deepest layer of the abdominal wall, and extends from the pubic bone to the lower rib cage. This muscle helps stabilize your spine by bracing it against various forces that could otherwise injure or strain it.
The TVA is activated during any activity that requires you to brace for impact or support a load, such as picking up heavy objects or running. When you engage this muscle, you’ll notice a sucking sensation inside your abdomen—it’s also sometimes called “the core stabilizer” because its purpose is to keep everything else stable and upright!
It’s important to note that although this muscle can be strengthened via exercises like sit-ups, there are many other abdominal muscles involved in supporting our spine while we move around all day long between activities like walking around campus or even just standing at an easel when painting something beautiful!
The internal oblique is a muscle that runs from the lower ribs to the hip bone. It has a role in side bending and rotation, breathing, stabilizing the spine, twisting and bending movements.
This muscle is involved in many different types of movements:
- Twisting – When rotating to one side while keeping your spine straight or flexed forward or back. This motion can happen when you twist your upper body while keeping hips still (such as swinging an arm around). You also use this muscle when turning over in bed (you twist at this point).
- Bending – When bending forward at any angle (flexing) or backward at any angle (extending).
The external oblique is the muscle on the side of the abdomen. It helps to rotate and flex your torso, as well as compress your abdominal organs, so they don’t sag. It also assists in stabilizing your spine if you are moving through life with a heavy load.
The rectus abdominis is the most superficial muscle in the abdominal wall, also known as the “six pack”. It runs vertically, and is responsible for flexing the vertebral column. In addition, it is involved in respiration.
The erector spinae is a group of muscles that extend the vertebral column. It is also known as sacrospinalis. The erector spinae muscles are made up of three separate muscles:
- longissimus thoracis
- spinalis thoracis
- iliocostalis lumborum
- Origin: A thin aponeurosis (a broadened tendon) that originates on the posterior part of the iliac crest, runs posterolateral to the symphysis pubis, and inserts on an oblique line in the abdominal wall.
- Insertion: An aponeurosis that attaches to an oblique line running from anterior superior iliac spine to inguinal ligament.
- Action: Flexes and rotates later trunkally. Helps stabilize the pelvis while walking or running.
- Common Injuries: With external rotation of the thigh and flexion of the hip joint; strains occur most commonly in muscles such as iliopsoas, tensor fasciae latae, gluteus maximus, piriformis etc.
The psoas major is a muscle that connects the spine to the femur. It is involved in flexing the hip and extending the thigh. It is one of the most important muscles in the body and plays an important role in posture by stabilizing your pelvis when standing or walking.
Psoas Major also plays a large role in core strength, since it connects directly to your spine (your center) through many tendons and ligaments. The stronger your psoas, hamstrings and glutes are, the more stable you’ll feel while doing exercises like squats or deadlifts with heavy weights.
Overall, the muscles of the core are vital to our body’s function.
They help us stay upright and keep us stable during physical activity.
The transverse abdominis muscle is important for breathing and sucking in food; It also helps with blood pressure regulation and digestion by contracting when we eat or drink something cold.
The internal oblique works alongside the external oblique to provide stability along the sides of our bodies—it runs from one side of the spine all the way down to our hips!
The erector spinae can be found from head to foot, providing support as well as movement when we bend over or lift things up off of floors (like heavy furniture).
Finally, there’s psoas major which attaches directly onto your hip bone where it attaches through tendons called fascia.
Use the tips above to transform your body.