The transformation has become the trendiest topic in the fitness industry, thanks to celebrities all across the globe, who have made this a style statement. Whether it is a Hollywood stars like “Jake Gyllenhaal”, who has transformed himself into a chiseled boxer or a Bollywood star like “Aamir Khan”, who transfigured himself into a bulk guy for playing the role of a wrestler; more or less every star is in some transition phase.
We, as a fan of these celebrities, often get intimidated by them and indulge ourselves in insane workouts or unhealthy diet plans which are not easy to continue for a long time. Among meal plan and workout regime, nutritional part is more complex in the transformation process as it can ruin or build the body.
And many of us, due to lack of guidance, adopt wrong nutritional strategies- free feeding at “build” phase and starving at “cut” period. These wrong ways generally spoil the months’ labor in few days. Seeing this plight, we have decided to list some tips: how to tailor different nutritional strategies to the different situation.
#1. The Mini Cut:
This kind of approach is appropriate for bodybuilders in off-season, athletes who compete in weight classes, and for an average gym freak, who is lean and wants to remain in that way. Guys, who are in the build phase for participating in upcoming contests, usually overeat and gain fat during the process.
How to cope up with this situation?
The periodic Mini Cut is the answer to this contingency; these are small intense cuts lasting for 1-4 weeks. It benefits by not allowing excess fat to grown on your body and direct your nutrition mostly for muscle development.
Here’s the kicker:
A shortcut doesn’t have any risk of trauma during the transition phase. In fact, it helps in improving insulin sensitivity and you will grow even more, once you get back to regular calories.
#2. The standard Cut
As the name suggest, it is relatively longer cut of more than 4 weeks but no longer than 2-3 months. As this is a bit long duration, so it will have one or two plateaus along the way.
Best Suited for?
It is best suited for a model getting ready for a photo shoot, someone who was away from the gym for quite a long time, a competitor looking to switch into lighter weight category so on and so forth.
Standard cut, due to its long duration, inherently slows down your metabolic rate and an immediate switch to offseason post this cut will result in some extra pounds of fats. This excess fat can be avoided by a little gaze on the calorie count.
How to do that?
Adding 25-50g of carbohydrates weekly, until you get back into the proper off seasonal period, will definitely help in increasing metabolic rate without- developing fats. In addition to this, a standard cut has no risk of metabolic trauma.
#3. The Long Cut:
Yeah, leaping for the longer term!
As the name hints, it lasts for a long which can be anything over 3 months to years in deficit. This kind of diet is favorable for a person like Adnan Sami (a famous Indian singer) who is trying to lose a large number of body fats.
It doesn’t leave a body- lean and is used for getting a healthy body and lowering body fats. A cut of this nature requires a lot more discipline and determination but the results of this diet are often out of the box.
How is it different from standard Cut?
The first obvious difference is its length, and the second distinctive feature is the number of bumps along the way. The metabolism rate is significantly slower than the standard cut due to losing a lot of weight.
Note: After coming out from this cut a person should normally take fewer numbers of calories to maintain the new body weight than it was at a higher body weight.
#4. Gradual increase:
This approach is best suited when you need a gradual increase or maintenance of the same weight. This is for those models who want small transitions for their projects.
How to do it?
It requires the same method of taking carbohydrates at the preliminary stage, but almost half the number taken in the standard cut. In addition to this, the goal should not return at previous intake, rather finding a midway for maintaining the ideal weight.
For this, you need to increase the calories intake at a gradual rate and whenever you notice a weight gain- stop then and there.
Note: As it is a delicate diet and you can face a sudden weight gain while increasing carbohydrates. This weight gain can be a water weight as one gram of glycogen stored in the body brings 3g of water with it, and therefore, you need to tap your calories count by keeping this equation in mind.
#5. Contest Preparation
Many of us think that dieting for modeling and cutting for a bodybuilding contest is exactly the same, right?
Both are entirely different regimes as contest preparation needs extremely lower body fat levels, and impacts on body’s chemical balance and metabolism. The duration of this diet plan is four to eight months and results in body fat levels of 3-5% in men and 6-8% in women respectively.
Scene during the diet:
It gets progressively harder as one nears to reach the required levels of body fat for the competition. Hunger, hormone levels, sleep patterns, and moods are impacted in different ways.
Participants must get to healthier body fat levels so as to remain productive during the offseason. Depending on size, sex, training experience, and ability to lose fat, a competitor should stay between 15-30 lbs over contest weight (and about 10-20 lbs for women). This will help in coming to diet as well as going in off-season phase.
Now it’s your turn:
You have just seen the some best nutritional strategies for different situations…
Now it’s time to imply these tips in your daily life and share your feedback.
The first step?
Write your comments in the comment box below and do not forget to share this post on your network