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hi everybody my name is Natasha and I am
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a my protein PT welcome to this video
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where I will be speaking to you about
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mini Cuts what is a mini cut how do we
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do a mini cart when do we do a mini cut
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I hear all of your questions let's get
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so what is a mini cut well it's kind of
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in the name right if we take the word
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short and cut to reduce so we're talking
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about a three to six week period where
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the goal is to reduce body fat
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percentage all right so in order to
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reduce body fat percentage we really
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need to think about nutrition and we
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need to think about our calorie intake
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so we'll break some of these terms down
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it's a bit of a reminder for you all so
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calorie maintenance it's the calories
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that we need in order to maintain our
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physical state if we eat more calories
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so now calorie Surplus we will gain that
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weight and if we reduce our calories so
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if we enter into a calorie deficit then
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we will lose weight the goal of a mini
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cut is to reduce body fat percentage
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while really maintaining our muscle mass
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so we need to be quite specific with our
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nutrition during this period so we must
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differentiate a mini cut from a
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long-term weight loss Journey so because
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of the short span of this calorie
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deficit period there's actually minimal
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impact on a long-term adaptive changes
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to our metabolic rate so when do we do a
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mini car great question so you can
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basically perform a mini cut at any
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period during your fitness journey quite
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commonly you'll see athletes performing
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this mini cut prior to an event prior to
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walking on stage but you might want to
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perform a mini cut in the middle of a
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weight loss Journey it's going to help
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accelerate the period of fat loss or
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even like myself you might want to do a
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mini cut before you go on holiday so we
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are talking short term remember three to
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six weeks an extended period of a
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calorie deficit is not sustainable so we
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know we need to be in a calorie deficit
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but by how much so once you've figured
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out your maintenance calories what you
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need to do is reduce that by
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studies recommend aiming for about a one
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percent reduction in body weight per
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week so one of the targets Within any
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cut is to maintain muscle strength size
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and function now this is so important
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it's crucial for your nutrition because
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it means you have to track your Macros
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so your Macros are your carbs your
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proteins and your fats and you have
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guessed it absolutely correctly I'm
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gonna tell you or advise you to keep
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that protein intake high so protein is
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absolutely key and the recommendation is
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for you to have one gram of protein per
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pound of body weight so stick to this
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use a calculator work out your Macros
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and make sure you hit that Target every
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day personally for me this is where I
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find a protein shake is so beneficial so
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after you've calculated your protein
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remember the most important one you have
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now got carbs and fats carbs are your
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friend we love carbs carbs give you
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energy please eat carbs you may want to
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slightly reduce your fat intake if
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but the energy from our carbs is going
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to help us fuel our body during our mini
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cup so we want to maintain our muscle
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mass and strength right well training is
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going to be absolutely key push yourself
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to keep lifting this heavy weights the
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weights that are going to maintain
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repair and recovery of our muscles you
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may find that energy levels slightly
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reduced now this is absolutely going to
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impact the energy that you have going
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into your training program the
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recommendation is don't stop so you may
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wish to change your program working at
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60 to 70 percent of your Max and working
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at a rep range of about 15. so a
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question you may be asking yourself is
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do I do cardio whilst on a mini cut it
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will help and the reason being is cardio
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is going to allow us to burn additional
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calories now we want to maintain being
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in a calorie deficit so if you do cardio
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sometimes you are able to intake
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slightly more calories per day so if you
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do want to do cardio I recommend putting
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it at the end of your workout you're
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really wanting to maintain a steady
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state in comparison to a hit workout so
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your fitness journey is special deciding
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to go on a mini cut is challenging
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physically and mentally but if this is
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your goal you can do it what I'd like to
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say is be kind to yourself write down
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the things that you have been able to
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achieve over these three to six weeks
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take photos track your progress and
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reach out to anybody who can help you
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during those times good luck on your
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mini cut Journey if you have any
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questions drop them in the comments
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below remember to like And subscribe to
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the my protein Channel
