{"id":18244,"date":"2018-04-12T09:53:16","date_gmt":"2018-04-12T13:53:16","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=18244"},"modified":"2018-09-20T12:31:31","modified_gmt":"2018-09-20T16:31:31","slug":"cutting-season-training-nutrition-supplements","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/cutting-season-training-nutrition-supplements\/","title":{"rendered":"7 Training And Supplement Tweaks To Make For \u2018Cutting Season\u2019"},"content":{"rendered":"<p>Whether you\u2019re a dedicated gym rat who spent the winter months hitting the weights hard, skipping cardio, and chowing down for the sake of packing on muscle, or you lived out these past few months bundled up on the couch with a takeout container in-hand, it\u2019s time to face the music: Warmer months\u2014and the infamous \u2018cutting season\u2019\u2014are just around the corner.<\/p>\n<p>For many bodybuilders and casual exercisers alike, cutting season means it\u2019s time to clean up that diet, break a sweat, and switch up your supplement routine to shed body fat and lean out for the summer. Here are seven expert tips to help you switch gears and get shredded.<\/p>\n<h2><strong>Tried And True Training Tips<\/strong><\/h2>\n<p>We\u2019ve heard 100 times that \u2018abs are made in the kitchen\u2019\u2014and while proper nutrition is crucial for shedding fat, the gym is often the easiest place to start turning up your burn. Keep the following three guidelines in mind to ensure your workout routine is as fat-loss friendly as possible.<\/p>\n<h3><strong>1. Superset Compound Movements<\/strong><\/h3>\n<p>To maximize your calories burned per minute spent in the gym, focus on compound movements that incorporate several muscle groups, like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/22\/improve-squat\/\" target=\"_blank\" rel=\"noopener\">squats<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/25\/improve-your-deadlift\/\" target=\"_blank\" rel=\"noopener\">deadlifts<\/a>, bench presses, shoulder presses, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/27\/pullup-variations\/\" target=\"_blank\" rel=\"noopener\">pullups<\/a>, and pushups, says <a href=\"http:\/\/www.sofitfia.com\/\" target=\"_blank\" rel=\"noopener\">Sofia Rodriguez<\/a>, M.S., C.P.T. The more muscle you have, the more calories your body burns (even at rest), and the easier it is for you to shed body fat.<\/p>\n<p>\u201cTo really activate your anaerobic energy system and burn more calories, super-set your exercises and take little to no rest in between sets,\u201d she adds. Hit all your major muscle groups at least two to three times per week, and keep in mind that you may not be able to lift as heavy as usual if you\u2019re cutting calories.<\/p>\n<h3><strong>2. Focus Cardio On HIIT<\/strong><\/h3>\n<p>To keep your precious muscle intact while shedding as much fat as possible, focus your cardio routine on <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/16\/hiit-workout-benefits\/\" target=\"_blank\" rel=\"noopener\">high-intensity interval training<\/a> (HIIT), recommends <a href=\"https:\/\/bpisports.com\/blog\/the-james-grage-story\/\" target=\"_blank\" rel=\"noopener\">James Grage<\/a>, co-founder and owner of <a href=\"https:\/\/bpisports.com\/\" target=\"_blank\" rel=\"noopener\">BPI Sports<\/a>. HIIT workouts, which are shorter and more demanding than your standard steady-state cardio sessions, burn more calories both during and after your session. Plus, <a href=\"https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/metabolicEffectsHIIT.html\" target=\"_blank\" rel=\"noopener\">research<\/a> shows they\u2019re particularly effective for attacking <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/04\/13\/belly-fat-facts\/\" target=\"_blank\" rel=\"noopener\">belly fat<\/a>. Throughout your shred, shoot for three 30-minute sessions per week.<\/p>\n<h3><strong>3. But Don\u2019t Do Too Much Cardio<\/strong><\/h3>\n<p>When your body doesn\u2019t have enough of its usual energy sources, glucose or glycogen (energy in the blood or muscles from sugar and carbs), to fuel your workouts, it may break down the <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">proteins<\/a> in your muscle tissue into <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener\">amino acids<\/a> to convert into glucose, Grage says. This muscle breakdown is called \u2018catabolism,\u2019 and it is <em>not<\/em> what you want when you\u2019re trying to cut body fat after building muscle for months.<\/p>\n<p>As appealing as cardio may seem when you\u2019re trying to cut body fat, doing too much (especially if you\u2019re restricting calories or sweating without food in your system) can trigger this muscle protein breakdown and sabotage your results. In fact, one <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22002517\" target=\"_blank\" rel=\"noopener\">University of Tampa study<\/a> found that the more cardio participants did per day, the more muscle mass they lost. However, when they limited cardio to 20 minutes or less per day, they minimized declines in muscle mass and strength. So as tempted as you may be to go cardio crazy during \u2018cutting season,\u2019 stick to those three 30-minute HIIT sessions!<\/p>\n<h2><strong>Supplement Step-Ups<\/strong><\/h2>\n<p>There\u2019s no doubt that a successful shred depends on a solid nutrition and fitness foundation, but there are a number of supplements out there that can support your muscle-sparing, fat-crushing efforts. The following four are our experts\u2019 top picks.<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 240px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.37466307277628%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" src=\"https:\/\/r.curalate.com\/v2\/widget\/IU8DNuOtHUL63emcgJ7l0eAutY7auOIt?shopButtonText=View Details&amp;replaceTabs=false&amp;autoShowProducts=false&amp;spatialTagIcon=tag\" width=\"1484\" height=\"614\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/CNAeg7YrCJpN1RxejBmAVpqH-rF89XsMbYLSWRevtOw=\/d\/l\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/CNAeg7YrCJpN1RxejBmAVpqH-rF89XsMbYLSWRevtOw=\/d\/l\"><script class=\"curalate-widget-script\" async defer charset=\"utf-8\" src=\"https:\/\/d30bopbxapq94k.cloudfront.net\/js\/curalate-widget-client-all-v3.min.js\"><\/script><\/div>\n<\/div>\n<h3><strong>1. Glutamine<\/strong><\/h3>\n<p>The most abundant amino acid in the body, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/performance-supplements\/N-cp99ja\" target=\"_blank\" rel=\"noopener\">glutamine<\/a> not only fuels our immune system, but it also regulates muscle protein synthesis for <a href=\"https:\/\/www.vitaminshoppe.com\/c\/joint-muscle-support-athletic-recovery\/N-7yr\" target=\"_blank\" rel=\"noopener\">muscle recovery<\/a>\u2014and it\u2019s especially important when your body is under the stress. To support your muscles during cutting season, Rodriguez recommends adding a glutamine supplement to your routine. Take between two and five grams twice daily\u2014one dose after your workout (to help ward of muscle breakdown) and another before bed (to support muscle-building as you sleep).<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 240px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.37466307277628%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" src=\"https:\/\/r.curalate.com\/v2\/widget\/IU8DNuOtHUL63emcgJ7l0eAutY7auOIt?shopButtonText=View Details&amp;replaceTabs=false&amp;autoShowProducts=false&amp;spatialTagIcon=tag\" width=\"1484\" height=\"614\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/CNAeg7YrCJpN1RxejBmAVpqH-rF89XsMbYLSWRevtOw=\/d\/l\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/CNAeg7YrCJpN1RxejBmAVpqH-rF89XsMbYLSWRevtOw=\/d\/l\"><script class=\"curalate-widget-script\" async defer charset=\"utf-8\" src=\"https:\/\/d30bopbxapq94k.cloudfront.net\/js\/curalate-widget-client-all-v3.min.js\"><\/script><\/div>\n<\/div>\n<h3><strong>2. L-Citrulline<\/strong><\/h3>\n<p>Another amino acid, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nitric-oxide\/N-cp99jh\" target=\"_blank\" rel=\"noopener\">l-citrulline<\/a> increases your production of a chemical called <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nitric-oxide\/N-cp99jh\" target=\"_blank\" rel=\"noopener\">nitric oxide<\/a>, which dilates your blood vessels and improves the circulation of blood, oxygen, and other nutrients your muscles need to perform during your workouts and recover afterward. That extra blood flow goes a long way; one <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4759860\/\" target=\"_blank\" rel=\"noopener\">study<\/a> found that just two and a half grams of citrulline a day helped healthy, active men improve on a cycling time trial.<\/p>\n<p>You\u2019ll see citrulline in various doses in all sorts of training supplements, and while you\u2019ll benefit from smaller amounts, experts often recommend up to <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/02\/nitric-oxide\/\" target=\"_blank\" rel=\"noopener\">six grams<\/a> before exercise.<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 240px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.37466307277628%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" src=\"https:\/\/r.curalate.com\/v2\/widget\/bvHof2QIXzSKC0rsBu403ccdKWkVyTZX?shopButtonText=View Details&amp;replaceTabs=false&amp;autoShowProducts=false&amp;spatialTagIcon=tag\" width=\"1484\" height=\"614\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/7bjC8gImoa0_MDoMMlMpdMNZ3Z4KOKBSVv3fnUfgVcM=\/d\/l\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/7bjC8gImoa0_MDoMMlMpdMNZ3Z4KOKBSVv3fnUfgVcM=\/d\/l\"><script class=\"curalate-widget-script\" async defer charset=\"utf-8\" src=\"https:\/\/d30bopbxapq94k.cloudfront.net\/js\/curalate-widget-client-all-v3.min.js\"><\/script><\/div>\n<\/div>\n<h3><strong>3. BCAAs<\/strong><\/h3>\n<p>Research has shown that <a href=\"https:\/\/www.vitaminshoppe.com\/c\/bcaas\/N-cp99jf\" target=\"_blank\" rel=\"noopener\">BCAAs<\/a> (branched-chain amino acids)\u2014especially <a href=\"https:\/\/www.vitaminshoppe.com\/c\/bcaas\/N-cp99jf\" target=\"_blank\" rel=\"noopener\">leucine<\/a>\u2014support muscle growth by directly stimulating the muscle-building process. Unlike most aminos, which are metabolized in the liver, BCAAs are metabolized in skeletal muscle, so your body can break them down quickly for fuel. Keeping a steady supply in your system can discourage your body from breaking down muscle for fuel as you cut. Grage recommends supplementing with anywhere from 10 to 40 grams per day (depending how hard and often you work out).<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 240px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.37466307277628%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" src=\"https:\/\/r.curalate.com\/v2\/widget\/n8gDBg7Qdo8rwhZ49cnspli0wCAdxFwk?shopButtonText=View Details&amp;replaceTabs=false&amp;autoShowProducts=false&amp;spatialTagIcon=tag\" width=\"1484\" height=\"614\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/WDisVWS7Nw9EJSnnp5IlpYSxKF2Dg2xmXr8dShYQu70=\/d\/l\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/WDisVWS7Nw9EJSnnp5IlpYSxKF2Dg2xmXr8dShYQu70=\/d\/l\"><script class=\"curalate-widget-script\" async defer charset=\"utf-8\" src=\"https:\/\/d30bopbxapq94k.cloudfront.net\/js\/curalate-widget-client-all-v3.min.js\"><\/script><\/div>\n<\/div>\n<h3><strong>4. CLA + Carnitine<\/strong><\/h3>\n<p>\u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/cla\/N-cp99k9\" target=\"_blank\" rel=\"noopener\">Conjugated linoleic acid<\/a> (CLA) is a fatty acid that helps the body use stored body fat for fuel and supports lean muscle mass,\u201d says Grage. In fact, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11725826\" target=\"_blank\" rel=\"noopener\">studies<\/a> show that CLA can reduce body fat without impacting muscle mass. \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/healthy-weight\/N-cp99k7\" target=\"_blank\" rel=\"noopener\">Carnitine<\/a>, meanwhile, is a fat transporter that shuttles freed-up fat cells to the mitochondria so they can be used for energy.\u201d These two supplements work well together by encouraging your body to utilize more fat for fuel and preserve lean muscle.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re a dedicated gym rat who spent the winter months hitting the weights hard, skipping cardio, and chowing down for the sake of packing on muscle, or you lived out these past few months bundled up on the couch with a takeout container in-hand, it\u2019s time to face the music: Warmer months\u2014and the infamous<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/cutting-season-training-nutrition-supplements\/\">Read More <span class=\"screen-reader-text\">7 Training And Supplement Tweaks To Make For \u2018Cutting Season\u2019<\/span><\/a><\/p>\n","protected":false},"author":148,"featured_media":18246,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[27,437,270,46,447,52,446,1197,1190,128,149,1192,1199,1198,221,357],"class_list":["post-18244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","tag-bcaas","tag-body-composition","tag-body-fat","tag-cardio","tag-carnitine","tag-citrulline","tag-cla","tag-cutting-season","tag-glutamine","tag-hiit","tag-lose-weight","tag-muscle-mass","tag-show-prep","tag-shredding","tag-strength-training","tag-summer"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Training And Supplement Tweaks To Make For \u2018Cutting Season\u2019 | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Whether you\u2019re a dedicated gym rat who spent the winter months hitting the weights hard, skipping cardio, and chowing down for the sake of packing on ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/cutting-season-training-nutrition-supplements\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Training And Supplement Tweaks To Make For \u2018Cutting Season\u2019 | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Whether you\u2019re a dedicated gym rat who 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