How To Get Shredded Fast With MINI CUTS!

Name: How To Get Shredded Fast With MINI CUTS!
Uploaded: 2021-04-14T16:00:04.000Z
Duration: 1 h 14 min 49 s

Introduction to Mini Cuts

In this section, Dr. Mike Israel introduces the concept of mini cuts and what will be covered in the presentation.

Definition of a Mini Cut

A mini cut is defined as a cut that lasts between 2-6 weeks with a weight loss target of 0.75-1.25% per week.

Normal cuts are generally 6-12 weeks in duration, while mini cuts are shorter and have a specific purpose.

Cutting for less than two weeks probably won't accomplish much, while cutting for longer than six weeks is not recommended unless you're a competitor.

When and How to Use Mini Cuts

Dr. Mike discusses when and how to use mini cuts to your advantage.

Choosing the right mini cut for your particular circumstances is important.

When Not to Use Mini Cuts

Dr. Mike talks about when not to use mini cuts and why they can be misused.

Common Mistakes with Mini Cuts

Dr. Mike discusses common mistakes people make with mini cuts.

Defining Forward Assumed Calorie Deficit

In this section, Dr. Mike explains forward assumed calorie deficit and how it relates to mini cuts.

What is Forward Assumed Calorie Deficit?

Forward assumed calorie deficit is taking your current calories at maintenance and chopping off however many you think will lead to roughly one percent per week weight loss.

Challenges with Body Water Shifts During Mini Cuts

There's so much going on with body water shifts during mini cuts that it's almost impossible to make on-the-fly changes.

The Role of Body Weight in Mini Cuts

In most well-executed cuts, you have a target and then as you measure your body weight, you change how much food you're eating calorie-wise or increase or decrease your activity based on how close that curve is to the target line.

Conclusion

In this section, Dr. Mike summarizes the key points covered in the presentation.

Key Takeaways

Mini cuts are defined as a cut lasting between 2-6 weeks with a weight loss target of 0.75-1.25% per week.

Choosing the right mini cut for your particular circumstances is important.

Forward assumed calorie deficit is taking your current calories at maintenance and chopping off however many you think will lead to roughly one percent per week weight loss.

There's so much going on with body water shifts during mini cuts that it's almost impossible to make on-the-fly changes.

Mini Cuts and Muscle Gains

In this section, the speaker discusses mini cuts and how they can be used to increase muscle size gains in a hypertrophy training plan.

Using Mini Cuts for Muscle Gains

Mini cuts are used to potentiate or increase the expression of muscle size gains in a hypertrophy training plan.

There are two ways to use mini cuts:

Reduce your training volume to maintenance volume during the cut so that your body resensitizes to volume during that time. This will make you sensitive to growth when you move into your massing phase after the cut.

Cut a big deficit chunk losing it as fast as 1.25 per week which can make room for more muscle gains without adding a ton of fat.

How to Use Mini Cuts

When using mini cuts, reduce your training volume to maintenance volume which is much less than what you're typically doing.

During a mini cut, preserve your muscle by not growing any new muscle since the deficit is too extreme for that.

A mini cut takes away some of the fat gained while gaining weight and training hard, making room for more muscle gains without adding too much fat.

Benefits of Using Mini Cuts

Keeping fat levels under control is important because it allows you to gain muscle without getting too out of shape.

Doing a mini cut buys you more time before getting above your desired limit of how much fat you want to gain.

The Impact of Body Fat Percentage on Muscle Gain

In this section, the speaker discusses the impact of body fat percentage on muscle gain and whether being leaner leads to better muscle gains.

Leaner Body Fat Percentage May Not Lead to Better Muscle Gains

Recent evidence suggests that being leaner may not necessarily lead to better muscle gains.

There is no convincing evidence that being leaner makes you put on muscle that much better.

Some researchers suggest that if you are closer to 10% body fat, you may actually not put on muscle as well and put on more fat.

Mini Cuts Can Help Potentiate Mass Gains

Mini cuts can help potentiate mass gains by allowing you to gain muscle without getting super fat.

A mini cut involves gaining muscle and fat, then stripping the fat, and repeating the process.

Mini cuts buy you some time before having to use harsher measures because you cannot keep gaining muscle and fat forever.

Nuances of Mini Cuts

For shorter mini cuts, it is possible to cut and start massing again without any issues with appetite or desire to train with high volumes.

For longer mini cuts (4-6 weeks), it may be necessary to bring down mild diet fatigue with a one or two week maintenance active rest period before starting massing again.

During a mini cut, training volume should be kept low for two to six weeks so that your body will be very sensitive to ramping up to higher volume training.

Cardio and Mini Cuts

Cardio should be limited during mini cuts, especially if you want bigger legs because doing a ton of cardio can create a lot of local fatigue for the legs and doesn't let them resensitize hypertrophies.

Proper Use of Mini Cuts

In this section, the speaker discusses the proper use of mini cuts in bodybuilding.

Using Mini Cuts to Optimize Size Gains

The speaker recommends using mini cuts to optimize size gains during a massing phase.

During a mini cut, one should eat less and keep cardio to the low end of things.

The purpose of a mini cut is to get both metabolically and psychologically ready to eat more food and continue pushing towards massing up.

If after a mini cut, you are still not super hungry, it may be necessary to have an actual longer cut before continuing with massing.

Temporarily Improved Appearance (TIA)

Another way to use a mini cut is for temporarily improved appearance (TIA).

TIA can be useful for events such as photo shoots or beach parties where minimal clothing is required.

A mini cut can help jam off fat from your body quickly but will require more cleanup than potentiation afterwards.

Overall, the speaker emphasizes that mini cuts should be used properly either for optimizing size gains or temporarily improving appearance.

Mini Cuts: Who They're For and Who They're Not For

In this section, the speaker discusses who is a good candidate for mini cuts and who is not. He explains that mini cuts are not suitable for strength athletes as it affects their training quality, which is something they never want to trade away.

Candidates for Mini Cuts

People who want to potentiate size gains and understand the trade-offs.

People who need temporarily improved appearance.

Not Suitable for Mini Cuts

Strength athletes should avoid mini cuts as it affects their training quality.

Training quality is something you pretty much never want to trade away especially as a strength athlete.

If your performance suffers, the whole thing is gone with a mini cut.

Strength athletes usually shouldn't cut faster than like half a percent per week.

Slow Cuts vs. Mini Cuts for Strength Athletes

In this section, the speaker explains why slow cuts are better suited for strength athletes compared to mini cuts.

Slow Cuts vs. Mini Cuts

Strength athletes just need to put in the time to do regular slow cuts.

If your performance suffers, the whole thing is gone with a mini cut.

A mini cut probably will not be successful if you're a strength athlete because of how much it affects your training quality.

Long-term Sustainable Fat Loss

In this section, the speaker discusses why long-term sustainable fat loss is achieved through long easy smooth cuts with maintenance phases and not through mini-cuts.

Mini Cuts are Not Effective for Long-Term Sustainable Fat Loss

Mini cuts are designed to slingshot you back into gaining weight.

Many people mistake mini cuts as a strategy for long-term slow and steady weight loss, but it's a terrible idea because it's literally backwards to what you want to do.

Mini cutting is a stupid idea because it's designed to rebound you.

Many cuts don't work well for big magnitude of loss and sustainable loss.

Downsides of Mini Cuts

There are trade-offs to going faster in mini-cuts. You have to strip things off in order to make room for power-weight ratio.

If you cut too deep (two percent), you risk significant muscle loss and fatigue that can ruin your mass phase.

When Not To Use Mini Cuts

Do not use mini cuts at a rate much greater than planned 1.25 percent per week loss.

Regular cuts work really well for that big magnitude of loss and sustainable loss.

Mini Cuts and Dieting

In this section, the speaker discusses mini cuts and dieting. He explains that mini cuts should not be done for less than two weeks or longer than six weeks. Aggressive diets should be done shorter, while less aggressive diets can be done for longer.

Choosing the Right Mini Cut

Aggressive diets should be done shorter, while less aggressive diets can be done for longer.

If you're getting a bit fat but would like to keep massing on a massing phase, start with something in the middle of one percent weight loss per week as a rough goal.

Four weeks and 1% is a good idea roughly to start at.

It's always a good idea to note how you feel potentially write things down and go you'll get for next time i think i want to wiggle it in this direction something like that.

Mini Cuts Won't Get You There

If you have a lot of fat to lose, mini cuts won't get you there.

What you need is an active rest phase or resensitization phase and then a real slow normal fat loss phase 8 to 12 weeks get all the fat off that you want to get off take a little active rest at the end of that or deload week or something like that.

TIA Mini Cut

If you have to be lean asap or as lean as possible asap the tia mini cut is the way to go go as hard as you need to but beware of a few things. The harder longer you go, the bigger the rebound is going to be.

Tips for Staying Fit on Vacation

In this section, Dr. Mike provides tips for staying fit while on vacation.

Be Careful with Rebound Eating

When on a cruise ship or vacation, be careful not to overindulge and gain weight.

Overeating can lead to looking like a "puffer fish" towards the end of the vacation.

Being mindful of what you eat can help you look and feel your best during your trip.

Mini Cut Follies

In this section, Dr. Mike discusses common mistakes people make when trying to lose fat through mini cuts.

Don't Be Fat Phobic

People who are too focused on losing fat may be "fat phobic."

It's okay not to be super lean all the time.

Doing too many mini cuts can prevent muscle gain and cause fatigue.

Mini Cuts Can't Buy You Infinite Massing

Mini cuts reduce fatigue temporarily but don't provide an infinite window for massing.

Longer low volume training breaks paired with longer diets are necessary for continued progress.

Don't Mini Cut Outside Rate Duration Bounds

Cutting calories too much during a mini cut can lead to negative consequences.

Following proper rate duration bounds is important for successful mini cutting.

Tips for Dieting

In this section, the speaker provides tips for dieting and warns against making common mistakes.

Starting in the Middle

Don't be too aggressive or less aggressive when starting a diet.

Start in the middle and be intelligent about it.

Avoid doing what others have done before you.

Mini Cuts are Not Magic

There are no shortcuts with mini cuts.

Mini cuts have trade-offs that are particular to a certain situation.

People often look at mini cuts as if they are magic, but they're not.

Deal with Impatience and Diet Fatigue

If you can't stomach a long diet, deal with impatience and diet fatigue instead of relying on mini cuts.

Mini cuts may collapse and won't hold up in the long run.

Overall, the speaker advises against being too extreme when starting a diet, avoiding shortcuts like mini cuts, and dealing with impatience and diet fatigue instead of relying on quick fixes.