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Everything You Need to Know About the 13 Best At-Home Workout Programs

By Alexa Tucker and Christa Sgobba, C.P.T.

All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.

If your living room workouts are feeling a little stale by now, we have you covered: The best home workout programs can breathe some life into your workout routine—and even may introduce you to some new ways to exercise.

At-home workouts are pretty much the way of life now, as most gyms across the country are still shuttered due to the new coronavirus pandemic . For those used to taking fitness classes at gyms or studios, at-home workouts have been a bit of an adjustment. One main reason? When you work out in a fitness class, you don’t have to give much thought to your next half hour or hour: Your body simply moves to follow your instructor’s directions. This can take a lot of pressure off you, and help you just focus on your workout at hand.

But when you’re working out at home, you’re responsible for the whole plan: What exercises should you do? How many reps of each? How often should you rest? Are you feeling a cardio workout ? An upper-body workout ? Or do you want to fit in a total body workout instead? For many of us, answering all these questions is an added stress we’d rather avoid right now.

And the good news is that’s something you can avoid—without skipping your workout. There are a bunch of at-home workout programs that take the guesswork out for you. They’ll give you the whole exercise plan, and all you’ll have to do is show up and get ready to sweat.

There are so many at-home workout programs, in fact, that it can get daunting trying to pick the best one for you. While you might've heard your friends or coworkers sing the praises of their own go-to program, like Tone It Up or Insanity, deciding on the best home workout programs for you is a personal choice based on your lifestyle and your goals.

There are plenty of factors that vary among programs: how much they cost, what kind of workouts are involved, how long each workout takes, whether you need equipment, and more. (If you’re short on fitness equipment —which can be very difficult to find online now—you can follow these tips to make any move harder without adding more weight. )

One thing we’d like to note: Some of these workouts tout exaggerated results and use language that we don’t love—and some even come with meal plans (which are better left to a registered dietitian) or encourage food diaries. It's important to remember that a lot of this is just unfortunate marketing, and what you’ll get out of a workout is very unique to you and your body and other factors like your health, sleep habits, genetics, diet, and more. The workout that's best for you depends on your own body, goals, and interests. Keeping food diaries may be helpful for some people, but isn’t for everyone, and by no means do you need to follow a specific meal plan to follow the exercise program. If you don’t want to follow a meal plan or track your food, skip that part and just focus on the fitness.

It's also key to listen to your body, especially when it comes to programs with high-intensity workouts . Rest when you need to, don't push through pain, and choose a program that suits your fitness level. (For example, if fitness is new to you, jumping right into P90X probably won't feel very encouraging or enjoyable.)

To help you make the best home workout program choice for you, we took a look at some of the most popular plans out there to, first, make sure the workouts were legit and reasonably programmed and, second, to break down what you can expect from each. Here's the deal with 13 of the most popular home workout programs out there.

1. Alo Moves

What it is: Fresh workouts every week, from yoga to Pilates to meditation.

You’ll find thousands of different workout options here, for people of all different levels of fitness experience: beginner, moderate, intermediate, and advanced. (Classes are sorted by fitness level, as well by length and style, so you’ll be sure to easily find what you need.) There are lots of types of yoga classes—from Ashtanga to Vinyasa—fitness classes like HIIT or barre—and even skills-based classes, wherein you’ll learn to perfect your handstand or boost your flexibility to hit a split. Plus, you can take your workout with you (say, maybe your backyard or an open park), since you can download the routines for on-the-go use.

Cost: $20/month.

Try it: aloyoga.com

What it is: The P.Volve fitness method uses resistance-based, high-intensity (but low-impact!) moves to help build functional strength.

With P.Volve’s streaming platform, you’ll have access to more than 200 workouts (with new ones added weekly), that you can search based on things like body parts worked or length of time. The plan is customizable, and based off your goals, the app will actually suggest workouts for you each week, which takes some guesswork out of your program. P.Volve also sells optional equipment , like the flexible P.ball, resistance bands, and ankle weights.

Cost: $20/month; $135/year

Try it: pvolve.com

3. Obe Fitness

What it is: Obe Fitness offers unlimited access to live and on-demand fitness classes.

With Obe Fitness, you’ll have access to NYC’s best fitness instructors right in your living room—there are 100 live classes each week, and its signature 28-minute workouts fit in any schedule. (They also have a 10-minute express workout if you are a little more limited.) To make the most of the program, shoot for five classes a week: two strength-based Define classes, and three cardio-based Sweat classes. The program gives class recommendations based off your fitness level and experience. It stresses adding resistance when you’re ready, and modifying moves that may be a bit too challenging.

If you’re ready to add more resistance, Obe also sells options equipment, like sliders, mini bands, and ankle weights.

Cost: $27/month; $200/year

Try it: obefitness.com

What it is: A 12-week program of balanced strength and cardio workouts, each 28 minutes long.

By Audrey Bruno

By Jenna Ryu

Created by Australian trainer Kayla Itsines, BBG is a workout program that incorporates low-intensity cardio, high-intensity interval training , and guided strength training circuit workouts that get your heart rate up and challenge your muscles. The workouts require some equipment, such as dumbbells, a medicine ball, flat benches, and a jump rope (although there are substitutions available if there's something you don't have). You can find workouts on the app, but if you’d prefer a traditional book experience, you can also download the guides in e-book form.

Cost: $20/month for an app membership; $46 per e-book

Try it: kaylaitsines.com

5. Core de Force

What it is: A no-equipment, 30-day cardio program based on mixed martial arts like boxing, kickboxing, and Muay Thai.

Created by Joel Freeman and Jericho McMatthews, Core de Force is an at-home cardio program that incorporates boxing, kickboxing, and Muay Thai combinations, bodyweight moves, and other boosts of cardio. It's abs-focused too, since boxing workouts require your core to help with rotation and keep you stable with every jab and hook.

There are eight workouts to choose from, and each one puts you through 6 to 12 three-minute rounds (each workout is 27 to 47 minutes total).

Cost: You can join Beachbody On Demand ($39 for three months, $59 for six months, or $99 for 12 months) for access to this and other Beachbody exercise programs.

Try it: beachbodyondemand.com

6. Fit Girl’s Guide 28-Day Jumpstart

What it is: A comprehensive, beginner-friendly fitness program that's focused on self-love and community.

While you can purchase (and do) Fit Girl's Guide 28-Day Jumpstart package at any time, this is a unique workout program because you're encouraged to jump in on scheduled monthly challenges and get involved on Instagram so you can connect with and support other people during the challenge. There's no equipment required for the 30-minute workouts, and they incorporate both cardio and strength training. There are four weeks of workouts listed out in the 28-Day Jumpstart, and each exercise has an illustrated explanation of how to do it with proper form.

It also comes with a Jumpstart Journal, which includes a food and exercise diary as well as self-love coaching, tips on staying on track with health goals over the weekend, and guidance to help end body-shaming self-talk.

Try it: fitgirls.com

7. Insanity

What it is: A 60-day cardio-based program for advanced exercisers.

You don't have to be in "extreme" shape to try this program according to Beachbody (the distributor of the workout), but fair warning: Insanity is a challenging program. Created by Shaun T., it includes 10 conditioning workouts that are about 30 to 60 minutes each, and you do them six days per week.

Each workout includes cardio and plyometric drills with intervals of strength, power, resistance, and core training, and the method is built around long periods of maximum-intensity effort with short rest periods built in. There's no equipment required, and it also comes with a nutrition guide.

8. Love Sweat Fitness Hot Body Sweat Guide

What it is: An eight-week cardio and strength workout program that's designed for every fitness level.

Katie Dunlop's Hot Body Sweat Guide is a step beyond her Love Sweat Fitness platform (where people can find free workout resources and build community, on the website or on Instagram). This eight-week program is filled with straightforward and fun workouts that focus on cardio and strength (specifically, your arms, legs, abs, and butt).

The e-book contains eight weeks of workouts for all levels that are under 30 minutes each, no equipment required. The program also includes an exercise encyclopedia so you can reference how to do each move with proper form, along with a warm-up and stretching guide and bonus workouts.

Try it: lovesweatfitness.com

What it is: A Pilates-based interval training program that requires zero equipment, minimal space, and 28 minutes a day for 28 days.

Blogilates founder Cassey Ho incorporated the core-strengthening elements of her POP Pilates method with high-intensity interval training to create PIIT28 (which stands for Pilates Intense Interval Training). There are six workouts per week, and in each 28-minute (and 40 seconds) workout, you'll go through seven different exercises for 45 seconds each, resting for 15 seconds in between. Then you repeat that set three times. As for the exercises themselves, they switch off between cardio exercises and Pilates moves.

The program comes with 17 guided workout videos and an e-book, which includes printable versions of the workouts, a workout calendar, a guide to warm-ups and proper form for each exercise, and a reps sheet so you can track progress.

Try it: piit28.com

What it is: A low-impact 60-day plan that incorporates elements of Pilates and yoga, done at a quicker pace for cardio benefits.

Created by Chalene Johnson, what sets PiYo apart from other workout programs is that it's low-impact, so it can be a good choice for people with joint issues. (Also, the no-jumping thing is great if you have downstairs neighbors.) Plus, there's no equipment required.

The workouts combine the strengthening elements of Pilates with the flexibility-enhancing benefits of yoga, and the moves are done at a nonstop, fluid pace to get your heart rate up. (So there's no holding yoga poses for long periods of time.) The program includes seven workouts, a 60-day workout calendar, and an eating plan.

What it is: An intense 90-day fitness program done for one hour a day, six days a week.

P90X is something of a "cult classic" workout program, and it's got a hard-core reputation—after all, the X stands for "extreme." Created by Tony Horton, the challenging workouts are done for one hour a day, six days a week, for 90 days. The workouts are varied, incorporating resistance training, cardio, plyometrics, abs work, martial arts, and yoga.

There are a few pieces of equipment required: Namely, a set of dumbbells or lightweight resistance bands, plus a chin-up bar that you can put in a doorway. The program comes with 12 workouts, as well as a nutrition plan and a workout calendar.

12. Tone It Up

What it is: A fitness community offering a variety of free and paid workouts, plus a paid nutrition plan.

Tone It Up, created by Katrina Scott and Karena Dawn, is more of a fitness community than a program, per se—the website is full of free workouts and offers daily moves. The brand also runs regularly rotating challenges throughout the year, which you can catch on its Instagram and website.

There's also a weekly workout calendar that incorporates additional workouts from the Studio Tone It Up app , which costs $15 a month. And there's no shortage of variety. Types of workouts include HIIT, total-body strength, cardio, and routines geared toward certain areas, like arms, abs, or glutes. There are also workouts inspired by boxing, barre, yoga, and more. The workouts range in length, and while some are bodyweight only, others require equipment such as an exercise ball, sliders, resistance bands, and dumbbells.

Cost: $15/month or $100/year for Studio Tone It Up membership

Try it: toneitup.com

13. 80-Day Obsession

What it is: A different strength or cardio workout every day for 80 days.

There's no getting bored with Autumn Calabrese's 80-Day Obsession—there are 80 different workouts, so you'll have something new every day. There are cardio classes and strength sessions geared toward different muscle groups, including legs, arms, abs, glutes, as well as total-body strength workouts, and each workout lasts 30 to 60 minutes. As for equipment, you'll need light, medium, and heavy dumbbells, looped resistance bands, and sliders.

The program is available with a Beachbody On Demand subscription, and in addition to the workouts themselves, you'll also get an 80-Day Obsession workout calendar, tracker sheets, and an eating plan.

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Eating and exercise: 5 tips to maximize your workouts.

Knowing when and what to eat can make a difference in your workouts. Understand the connection between eating and exercise.

Eating and exercise go together. When and what you eat can be important to how you feel when you exercise. And it's important to think about what you eat when you exercise, whether you're doing a casual workout or training for a competition. Think about trying these eating and exercise tips.

1. Eat a healthy breakfast

A healthy breakfast might include cereal and fruit.

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well fueled going into a workout.

Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel slow-moving or lightheaded when you exercise.

If you plan to exercise within an hour after breakfast, eat a light meal. Or have a sports drink. Focus on carbohydrates for the most energy.

Good breakfast choices include:

• Whole-grain cereals or bread.
• Low-fat milk.

And remember, if you usually have coffee in the morning, it's probably OK to have a cup before your workout. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.

2. Watch the portion size

Be careful not to overdo it when it comes to how much you eat before exercise. General guidelines suggest:

• Large meals. Eat these at least 3 to 4 hours before exercising.
• Small meals or snacks. Eat these about 1 to 3 hours before exercising.

Eating too much before you exercise can leave you feeling slow-moving. Eating too little might not give you the energy you need to keep feeling strong during your workout.

3. Snack well

A smoothie can be a good snack.

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes. But they may keep you from feeling hungry.

If your workout is longer than 60 minutes, it may help to have a carbohydrate-rich food or drink during the workout. Good snack choices include:

• An energy bar.
• A banana, an apple or other fresh fruit.
• A fruit smoothie.
• A whole-grain bagel or crackers.
• A low-fat granola bar.
• A peanut butter sandwich.
• Sports drink or diluted juice.

A healthy snack is especially important if you plan to work out many hours after a meal.

4. Eat after you exercise

Yogurt and fruit

Yogurt and fruit can be good options for food choices after you exercise.

Fuel your body for everyday performance

Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away. Good post-workout food choices include:

• Yogurt and fruit.
• Peanut butter sandwich.
• Low-fat chocolate milk and pretzels.
• Post-workout recovery smoothie.
• Turkey on whole-grain bread with vegetables.

5. Drink up

Drinking fluids such as water before, during and after your workout can help prevent dehydration.

Don't forget to drink fluids. You need to have enough fluids before, during and after exercise to help prevent dehydration.

To stay well hydrated for exercise, the American College of Sports Medicine recommends that you:

• Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the 2 to 3 hours before your workout.
• Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Change amounts related to your body size and the weather.
• Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight lost during it.

Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, try a sports drink. Sports drinks can help keep your body's electrolyte balance. And they can give you a bit more energy because they have carbohydrates in them.

Let experience be your guide

Remember that the length and intensity of your activity can help you decide how often and what you should eat and drink. For example, you'll need more energy from food to run a marathon than to run or walk a few miles. And try not to add any new products in your diet before a sports event that lasts a long time. It's best to have tried the products before the event to see how your system handles the food.

When it comes to eating and exercise, everyone is different. So notice how you feel during your workout and how your overall performance is affected by what you eat. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Think about keeping a journal to see how your body reacts to meals and snacks so that you can change your diet for your best performance.

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• Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Medicine & Science in Sports & Exercise. 2016;48:543.
• Duyff RL. Eat smart for sports. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. New York, N.Y.: Houghton Mifflin Harcourt; 2017.
• Water and healthier drinks. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html. Accessed Aug. 3, 2021.
• Miller M, et al. Sports nutrition. In: DeLee, Drez, and Miller's Orthopaedic Sports Medicine: Principles and Practice. 5th ed. Elsevier; 2020. https://www.clinicalkey.com. Accessed July 29, 2021.

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Bodybuilding Meal Plan: Clean Eating for Beginners

Whether you want to gain weight, lose weight, or just be all-around healthier, the right meal plan can help! If you've never tried meal planning before, this beginner's guide has everything you need to know to get started!

Bodybuilding Meal Plan for Beginners | Bodybuilding Meal Plan for Building Muscle | Bodybuilding Meal Plan for Losing Weight

No matter if your goal is to bulk up, lose weight, or just stay healthy, how you train is only one part of the plan. To produce the best results for your body, pair your training regimen with meal plans that power your toughest workouts and get you closer to your personal goals. 

Whether you're looking for a simple meal plan to lose weight fast or the best bulking foods for a muscle-building meal plan, some things remain consistent: Your workouts will probably feel better with easy-digesting starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. But no matter how you approach details like this, the most important answers to "what should I eat?" and "how much should I eat?" are right here in these healthy meal plans!

Bodybuilding Essentials Grocery List

• Protein :  Protein powders , egg whites, whole eggs, white meat, white fish, Greek yogurt
• Starches:  Brown rice, quinoa, yams, potatoes, oats, and whole-wheat pastas, bread, cereals, and wraps
• Fruits/vegetables/legumes:  Tropical fruits, berries, green/fibrous vegetables, beans
• Oils:  Olive oil, coconut oil, nuts/seeds

5 Pillars of Bodybuilding Nutrition

It's important to listen to your body and give it the fuel it needs to meet your workout goals. Healthy eating produces the best results when you've synched it up with a dynamic workout plan like the ones in  BodyFit .

Use these five pillars of nutrition as guideposts to help you on your journey: 

Eat Throughout the Day:  Yes, you can grow muscle or lose weight on three meals a day. But for many of us, it's more effective to use multiple small meals and healthy snacks spread throughout the day help you fuel your body and keep your blood-sugar levels under control as your metabolism adapts to the stimulus from training.

Limit Processed Foods:  Removing high-calorie, nutrient-poor foods from your diet and your life will help you stick to your meal plan. If you're like most people, you'll find your workouts feel better, your cravings will decrease, and you'll see the difference in the mirror!  

Stay Hydrated:   Drink water and calorie-free beverages to keep your body at peak performance. Avoid sugar-laden drinks that sabotage your body's defense systems. Craving sweet drinks? Low-calorie  branched-chain amino acid blends  can be a lifesaver.

Strategize Your Carb Intake:  Carbs come in two forms: starchy, faster-action options such as rice, bread, and pasta that raise the blood sugar quickly; and non-starchy carbs like fruits, vegetables, and whole grains, which are higher in fiber and raise blood sugar gradually. Non-starchy carbs should be the backbone of your carb intake . The timing of when you eat starchy carbs is key to getting and maintaining a lean and muscular body. They’re best before or immediately after your workouts , when you can use them as fuel or to replenish muscle glycogen.

Eat Plenty of Lean Protein:  You can maximize muscle growth while stimulating the release of fat-burning hormones by eating protein every few hours. If you’re only going to measure one macronutrient, make it this one ! While  high-protein foods  should always be your first priority, a quality protein powder  is an easy, healthy way to meet your protein goals each day. Consider whey protein between meals and a slow-digesting casein protein  as a shake or pudding to help fuel your gains at night.

The Beginner Bodybuilder Meal Plan

Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat

This is a plan for new-to-the-system bodybuilders who want to stay healthy and power tough workouts. It is a template based on a moderately active 150-pound male, but could be bumped up or down in quantity to match your size and how many calories you need. It's low in carbs and very high in protein, while emphasizing  nutrient-rich foods to improve overall health.

Meal Template

• Meal 1:  Breakfast (containing some starchy carbs)
• Meal 2:  Snack (low-carb)
• Meal 3:  Lunch (low-carb)
• Meal 4: Post-workout snack or shake (containing starchy carbs)
• Meal 5:  Dinner (containing starchy carbs)

If you want to follow a training plan that includes a full meal plan, rather than creating your own, check out one of these popular options in BodyFit:

• Project Mass: Dr. Jacob Wilson's 16-Week Muscle-Building Program
• LiveFit: Jamie Eason's 12-Week Trainer
• Jim Stoppani's Shortcut to Shred

Every meal plan is easier to follow with protein shakes to help along the way. Have one post-workout, or anytime you need a low-carb, high-protein meal replacement.

About the Author

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Bodybuilding.com’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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The Ultimate Cutting Workout & Diet Plan

Written by Sam Coleman | Co-founder

Fact checked by Kirsten Yovino, CPT Brookbush Institute

Updated On: May 14, 2024

Looking to cut weight for summer, an event, or simply to achieve your ideal body body fat percentage and show off the hard work you put in the gym?

A cutting workout and diet plan, which focuses on losing weight while retaining as much muscle mass as possible, can help you hit your fat loss goals. But you need a strong program that focuses on the right foods to eat (and those to avoid), ideal calorie counts, and macros, in addition to the best training routine to maintain your mass and strength.

Fortunately, you've come to the right place, as we at SET FOR SET have provided everything you need to know about cutting, including what you need to eat and a workout program for you to follow. The goal of this cutting workout and diet plan is to help you lose fat while maintaining muscle.

Table of Contents:

• Key Things To Know About Successfully Cutting
• Cutting Diet Plan & Workout
• Tips For Cutting Fat
• Additional Cutting Program Recommendations

KEY ASPECTS OF CUTTING FOR BODYBUILDING

For a cut to be truly successful, the trainee must be able to limit muscle loss. Without this element, you aren't cutting, rather you are simply losing weight.

So, the goal of any successful cutting workout & diet plan is to lose weight while maintaining pure muscle mass . That means the pounds lost must mainly be fat. To do that, we must eat at a slight deficit and continue weight training (and for most, up the cardio).

Here are the key aspects of cutting for bodybuilding. To get right into the diet and workout plan, keep scrolling.

• SET YOUR GOAL : Before you start, know what you want to achieve. Whether that’s a specific body fat percentage or simply your abs showing very visibly, make it clear so you know what you are working toward.
• TIMELINE : Set a specific timeline to reach that goal. If you know how much body weight you need to lose for an event or what body fat percentage you are working toward, then you can plan your diet accordingly. So, set a start and end date. Cutting is a lot more tiring and difficult than bulking for most, but it’s easier if you do things slowly. So, if you have the time, give yourself something like 12 weeks. If you only have 4-8 weeks, then you can make it work, but you’ll need to plan accordingly. Our cutting guide is for 12 weeks, which is the best, but it can be adapted easily to any number of weeks, from 4-16 weeks, by adjusting the calorie deficit.
• DIET : You are going to have to really hone in on your diet during a cut. Obviously, you need to be in a calorie deficit. There are two ways to do this: eat less and burn more calories. Focusing on the best foods for cutting will help you hit your goals. We will break down a clear cut diet plan for you below.
• WORKOUT : Working out is just as important for cutting as you want to minimize or completely restrict muscle loss during a cut. If you were just “losing weight” then you could do so based simply on diet, but this is about losing fat and preserving muscle mass . We also have a clear cut workout plan for you, with options, below.

12 WEEK CUTTING WORKOUT AND DIET PLAN

Our cutting diet plan and workout is based on 12 weeks but can be adjusted by simply adjusting your calorie intake, as you will see below. 

We chose 12 weeks as this will allow you to have a slow cut that maximizes fat loss and minimizes muscle and performance loss. While we recommend 12 weeks for cutting, you can adjust the plan to the amount of time you have. We will show you how. The good news is, all of the same rules you are about to read will apply no matter what length of time you choose for your cut, as will the workouts.

Ok, without further ado, let's get into it! To start, we are going to cover the cutting diet plan in full, and then, we will go over the workout plan for your cut . 

CUTTING DIET PLAN:

When it comes to cutting, everything depends on your diet. Your results will be directly correlated to your diet. It doesn’t matter how hard you workout, if your diet is poor, your results will be too. 

So, let’s first dig into the diet plan, which will consist of the following sections:

• Calorie Intake
• Meals Per Day & Timing
• Sample 1-Day Meal Plan

1. CALORIE INTAKE:

The fundamental aspect of your cutting diet plan comes down to calorie intake. As this is a cut, you will want to be in a calorie deficit. 

Since this is a 12 Week Cutting Plan, we will break this down based on 12 weeks. 

TDEE Calculator:  Before you start, figure out your calorie maintenance level. To do this, you can use a TDEE (total daily energy expenditure) calculator. You just plug in your info and it is going to tell you what your calorie maintenance level is. You can Google TDEE calculator and many will pop up.

As you lose weight, you will need to keep track of your maintenance level as it will change slightly.

Note: You will also need a find calculator to count your calories, at least at first. Google Food Calorie Calculator or get an app to keep track nice and neatly. 

Now, to the numbers... 

Rather than just dropping 300-500 calories below your maintenance level right away (which would be about 1 pound per week for the average male), the best way to cut is with a taper , especially considering we have 12 weeks. This will help you to easily adjust to the lower calorie intake and not feel sluggish or let your workouts suffer.

Here is how it’ll look week by week:

• Week 1: Maintenance level
• Week 2-4: 100-200 below maintenance level
• Week 5-8: 200-300 below maintenance level
• Week 9-10: 300-500 below maintenance level
• Week 11: 200-300 below maintenance level
• Week 12: 100-200 below maintenance level

Another way to look at it is:

• Week 1: Maintenance
• Week 2-4: 90% maintenance
• Week 5-7: 85% maintenance
• Week 8-10: 80% maintenance
• Week 11: 85% maintenance
• Week 12: 90% maintenance
• You may need to adjust this depending on your target. If you reach your target before the 12 weeks is up, simply taper back up to maintenance level week by week or even every few days. You may also need to readjust if you change your workouts or your daily activities become more busy than normal.
• Remember, you need to readjust based on new maintenance levels each week (since you will be losing weight along the way, your maintenance level will drop a little). However, don’t stress too much. It’s hard to be super exact with calorie expenditure and intake. Just do your best. You will know if you are in a deficit and if not simply adjust the next day. It’s all an experiment and as you move through your cutting phase, you will really start to understand your body more. People who have done multiple cuts don’t even need calculators or calorie counters.

After the 12th week. Don’t just go back into a calorie surplus and start eating whatever you want, or you will very quickly re-grain all of the fat you just lost.

After your cut, ideally you should do a maintenance period that lasts around 2-4 weeks . Simply eat at maintenance for a while and let your body get used to it. After cutting, even maintenance will feel great. When you finish your maintenance period, you can begin to gradually increase your calories.

For those who only have 8 weeks to cut , your taper can look like this:

• Week 2: 90% maintenance
• Week 3: 85% maintenance
• Week 4: 80%
• Week 5-6: 75%
• Week 7: 80%
• Week 8: 85-90%

You could even be more aggressive than this. For example, by week 2 you could be at around 500 calories below maintenance, which will be around 1 pound per week, and then maintain this until week 8. Your workout plan for the 8 weeks will be the same as the one for 12 weeks, so all you need to do is focus on your calories when it comes to the length of your cut. 

Need help with calorie control?

Appetite suppressants (aka fat burners) can be like the "cherry on top" of your cutting plan and can help you lose weight faster . If you are doing everything correctly - well-balanced diet, regular exercise and good sleep - an appetite suppressant/fat burner can give your calorie reduction, and thus fat loss efforts, a nice little boost.

They work by targeting key aspects of metabolic health to achieve the goals of reducing excess body fat, suppressing cravings, and supporting the natural production of energy.

Be that as it may, you need to choose the right appetite suppressants as formulations (ingredients) matter. We've thoroughly reviewed and tested PhenQ  and recommend using it for an extra edge in your quest to shed fat. 

Your macronutrients are what make up your calories (energy). There are 3 macros:

• Carbohydrates

Your macro counting will look different on a cut than it does on a bulk. On a cut, you will be on a high protein diet, since sparing muscle mass is priority.

Complicated Method:

• Weight Training Days: 32% Protein, 20% fat, 48% carbs
• Cardio Days: 32% protein, 30% fat, 38% carbs
• Rest Day: 32% protein, 40% fat, 28% carbs

Simple Method:

If you don’t want to worry about changing things up everyday, you can really just stick to a 40% P, 30% F, 30% C diet or 50%-40%-20% diet. 

If you don’t want to deal with too much calculations, the simplest way is to just eat carbs in moderation (mornings, before weight training, early afternoons, and just a little at dinner - all healthy carbs), up your fat intake a little (healthy fats) and increase your protein intake to 1g per pound of bodyweight. So, if you weigh 200lbs, you will want to eat 200 grams of protein each day.

You can always play around with your macros based on how you feel and progress. You may need to decrease carbs or increase fat. But one thing that should remain consistent during a cut is your protein intake of 1g/lb of bodyweight .

For the first few weeks as you taper down your calories, you can be at .8-1g, but once you are in the thick of your cut, you will want to be at 1g+ per lb of bodyweight per day. More protein can’t hurt as long as you are eating healthy and keeping your total calories where they should be. There are plenty of ways to add it into a day of eating, including combining it with coffee to make protein coffee .

3. MEALS PER DAY & WHEN TO EAT:

When cutting, it’s best to eat multiple smaller meals per day 1 .

While some people ask about intermittent fasting when cutting, reports are conflicting and we don’t recommend it for two reasons:

• Your macros can get screwy.
• Some people don’t do well working out fasted, which you likely will if you are intermittent fasting.

So, we recommend 4-6 meals per day . i.e. Breakfast, Lunch, Snack, Dinner, Snacks or just all small even meals like you see when bodybuilders meal prep. Make sure to time one of these as a post workout meal in order to support muscle recovery and repair. You may even find that a weight loss meal plan helps you stay organized and on track.

Work your macros and total calorie intake into those meals.

No one meal should ever make you super full. Don’t expect to get very full while cutting, but you should feel content after each meal, which is perfectly fine. In fact, this will help keep your metabolism up.

Overall, multiple small meals will keep your digestive system working strong and it’ll boost your metabolism . Moreover, you shouldn’t eat few a few hours before bed (unless its a protein shake to get your protein level/calorie level where they need to be). By doing this, each day you will have around 11-12 hours of fasting (last meal to first meal of next day), which is good too for fat loss.

The most important thing is you eat the right amount of calories, you get plenty of protein, and you eat healthy foods, and, of course, that you feel good.

4. BEST FOODS:

You’ll want to eat healthy, unprocessed foods when cutting, focusing on nutrient dense foods 2 . They will give you the best bang for your buck and help you to feel full because you can eat more of these foods while staying at your required calorie intake. 

Below we have several frequently asked questions about foods for cutting and best meals for cutting...

What should you eat when cutting?

• Meats like chicken, grassfed beef, salmon, pork, lamb
• Protein powders, such as whey, hemp, rice, and peas
• Nuts and seeds
• Avocados, olive oil, and olives
• Whole grains like brown rice and pasta, oats, whole grain bread, barley, and quinoa.
• Leafy greens.
• Berries and different vegetables 

Focus on avoiding processed garbage and fitting your foods into your macros goals. Also, try to avoid liquid calories, because they add up fast and they don’t keep you full! Water is your best liquid friend on a cut. Milk is ok too in moderation.

We highly recommend picking a good protein powder to ensure your protein levels stay high. Pick one of these 7 Best Whey Isolate Protein Powders for the day, and one of the 8 Best Casein Protein Powders to have at night before bed.

If you want to simplify things, there are prepared meal delivery services, like Trifecta, that you can order for some or all of your meals. This takes the thinking, food prep, and grocery shopping out of the equation and can be good for someone who doesn't want meal planning to consume them.

If you're interested in a meal delivery service to help with your cut, you can learn more about it in our article:  Trifecta Meals Review: Is It Worth It ?

What foods to avoid while cutting?

• Most Sausages & Bacon
• Sugary drinks
• Most Fruit Juices
• Fried Foods
• Processed Foods & Cheeses
• White Bread
• Candy, Cookies, Cakes and Other Junk Food
• Beer and any high calorie alcohol 

Essentially, if you think it might be unhealthy, it likely is...

If you are out partying and must drink alcohol, then stick to whiskey, vodka, tequila or gin, STRAIGHT, and of course don’t overdo it. But a couple is fine. Be that as it may, even these will add up in calories. Whiskey is about 70 calories per shot. Vodka 64 calories. These are not carbs either, this kind of alcohol is essentially its own macro, so it’s providing completely useless calories.

What foods help you lose fat?  

Some foods are said to even help you lose fat! “Fat-burning” foods like:

• Fatty fish: Cod, Salmon, Anchovies
• MCT Oil (use in moderation)
• Coffee (use in moderation)
• Apple Cider Vinegar

For fat-burning assistance: Check out our articles on the Best MCT Oil Supplements  and the Best Caffeine Pills .

For more information on green tea and weight loss: Head to our article: Is Green Tea Good For Weight Loss ?

For supplements that burn fat and preserve lean muscle mass : Check out the 8 Best Supplements For Cutting . 

What should I eat for breakfast when cutting?

Most breakfasts are high in carbs, but what you want to do when cutting is eat a breakfast high in protein. 

The amount you eat will depend on your current bodyweight and how many calories and macros you need for the day.

Here is a sample breakfast when cutting:

• Whole Eggs & Egg Whites
• 1/2 Cup Oatmeal with Raspberries
• 1 Cup Spinach
• Protein Shake

What should I eat for lunch when cutting?

Here is a sample lunch when cutting:

• 200g Chicken
• Leafy Greens or Broccoli
• Whole Grain Bread with Avocado

What should I eat for dinner when cutting?

Here is a sample dinner when cutting:

• ~200g Salmon Fillet
• Kale Salad with Goat Cheese and Seeds
• Rice with Olive Oil 

What should I eat for snacks when cutting?

The best snacks when cutting will be high in protein and fats. But sometimes you just need to put something in your stomach, so we will include that as well. Fiber is going to be your friend too during your cut. 

Sample snacks:

• Protein shake with natural almond or peanut butter
• Greek Yogurt with Berries and Half Scoop of Protein
• Pickles & Steak Slices
• Carrot Sticks
• Hummus and Celery
• Sunflower Seeds
• Boiled Eggs
• Almonds, Pecans, or Walnuts (Find out which is best in our article comparing pecans vs walnuts )

5. SAMPLE MEAL PLAN:

A lot of bodybuilders will simply eat 4-6 small meals rather than the normal three bigger meals and snacks, for example:

• Meal 1: 6-10 egg whites, with ½ cup of oats.
• Meal 2: 150g chicken or fish, with ½ cup oats, 2 – 4 tspn natural peanut butter.
• Meal 3: 150oz chicken or fish, with 1/2-1 cup of brown rice, 2-4 tspn natural peanut butter.
• Meal 4: 2 scoop protein powder with 1–½ cup of oats (preworkout or coffee before gym)
• Meal 5: 200g chicken or fish, with 10oz sweet potato (post workout).
• Meal 6: 250oz chicken, with ½ cup of brown rice, 2-4 tspn natural peanut butter or almond butter. 

There are so many ways to go about your diet on a cut, intermittent fasting included. All that really matters is your stay below your TDEE and you get enough protein . Also, that you are feeling good and can hit the weights relatively hard! 

CUTTING WORKOUT PLAN:

As minimizing muscle loss is a huge part of cutting, we need to get our workouts dialed in.

We have two things to focus on when it comes to working out during a cut:

• Weightlifting (HST Workout Program)

While some people don’t even bother with cardio during a cut and they simply continue lifting weights and just eat less, we prefer to do cardio on a cut because it heightens your metabolic rate and it burns more calories on the days you do cardio which means you can eat a little more, and who doesn’t like to eat more if they can. 

Be that as it may, you don’t want to go overboard on cardio, so follow the instructions of our cutting workout plan below...

There are two types of cardio that you can do, and you can do both depending on how you feel on any given cardio day.

The two types of "cardio" you will do in our plan are:

• Low Intensity Long Duration Cardio
• HIIT (High Intensity Interval Training)

Option 1: Low Intensity Long Duration Cardio

Not a lot of weightlifters are big on steady state cardio, however, it surely has its place in a cutting program, you just need to do it in moderation.

The reason people avoid long duration cardio is because they worry about losing muscle. However, this is not something you need to think about as you won’t be running for that long. All it takes is 30-60 minute sessions of low intensity long duration cardio to get what you need in terms of fat loss, and with that, you won’t sacrifice muscle mass. TRUST US. It’s once you get past the 60 minute point where muscle starts to be used for energy.

Many pro bodybuilders use low intensity long duration cardio (again, 30-60 minutes) and for them preserving muscle is of utmost importance. These guys know what they are doing...

The key point of low intensity long duration cardio is to be LOW INTENSITY. By doing this, the main fuel will be your fat and your body will reserve the carbs for more intense exercise. So, as long as you don’t go overboard on the intensity of your runs, you will be honed in on burning fat. 

Low Intensity Long Duration Cardio Rules:

• Duration: Aim for 30 minutes at a minimum and 60 minutes at a maximum. Your body won’t start using fat for energy until about the 15 minute mark.
• Intensity: Intensity is very important. Again, you want to go low intensity so that you use fat for energy. After your cardio session you should be comfortably tired, not damn near passed out on the floor in a pile of sweat. This means you should be running at around 60-75% of your max heart rate.
• Variety: You can use different mediums for cardio, such as running out side or on a treadmill, cycling , or other forms of cardio. Whatever you choose, just make sure you keep your heart rate to 60-75% max for 30-60 minutes. We recommend sticking to one form of cardio for one month, then switching to another for a month, then switching to another for the final month. That way you body doesn’t get used to the cardio. You can also switch things up weekly or even daily. 

Option 2: HIGH INTENSITY INTERVAL TRAINING (HIIT)

At this point, you must have heard of High Intensity Interval Training. 

HIIT is great because you can burn as much calories as low intensity long duration cardio in a fraction of the time. With HIIT, all you need is around 15 minutes.

While the efficiency of HIIT is great, the real benefit comes after a HIIT workout due to the after burn effect. After a HIIT workout, you will be burning calories at a higher rate than you normally would when resting. HIIT is great for keeping your metabolic rate strong.

The only downfall to HIIT is it is much more taxing than low intensity long duration cardio, so it might not be the best for beginners . You will need to make sure that you are not overtraining yourself (yes, even with just a 15 minute HIIT workout). 

How to do a HIIT Workout?

HIIT is pretty simple. All you need to do is have intervals of 60-75% max heart rate with short bursts of 90-95% max heart rate.

For example... 

60 seconds jog x 15 second sprint, repeated without stopping for 10 minutes. 

With HIIT, you can also choose different mediums. However, running is usually the most straightforward and easiest do correctly. So, for our program, you will be doing running forms of HIIT.

Keep your HIIT workouts to 10-20 minutes. 

Here are some sample HIIT workouts for you to use during your cutting phase: 

HIIT Workout #1:

• Warm Up: 5 Minute Jog
• Workout: 1 Min Run (60-70% max heart rate) followed by 20 second sprint (90-95% max heart rate) x 10 (which makes for a total of 15 minutes)
• Cool down: 5 minutes light jog for 2 minutes then walk for last 3 minutes

HIIT Workout #2:

• Workout: 10 sets of 100m sprints (walk back the 100m each set and immediately perform your next set when you reach the starting line)
• Cool down: 5 minutes walk 

For the above sprints, use a pyramid scheme for intensity. So your 10 sets will go like this (max speed not heart rate) 70%, 80%, 85%, 90%, 95%, 90%, 85%, 80%, 75%, 70%. 

HIIT Workout #3 (Treadmill):

• Workout (treadmill turned off): 16 x 15 seconds sprinting on treadmill with it turned off (so you will be powering the belt with pure force while holding the handles of the treadmill). This is an EMOM HIIT, which means Every Minute On The Minute, so you will do the sprint for 15 seconds and then at the start of every new minute repeat until 16 sets is finished, which means the workout will take ~16 minutes.
• Cool down: 5 minutes walk and light stretching 

Check out these   Best HIIT Treadmill Workouts to Torch Fat  for more great routines!

FREQUENCY & TIMING OF CARDIO:

Our cutting plan will have you working out 6 days per week, with 3 days of cardio and 3 days weightlifting.

So, you will do cardio 3 times a week and it’s up to you whether its low intensity long duration or HIIT. You can choose one or the other or mix it up week by week or month by month. 

For example, you may do one HIIT workout per week and 2 low intensity long duration workouts or vice versa. OR, maybe you do low intensity long duration cardio for 2 weeks, then HIIT for 2 weeks, then low intensity long duration cardio for 2 weeks, and so on and so forth. It’s up to you, just get it done. 

As for timing, we will place your cardio on non weight lifting days as it will allow you to have the most energy and is actually easier to manage than something like cardio in the morning and weight training in the evening 3 days per week. Moreover, you get more calorie burn spread throughout the week rather than just double on 3 days.

Note: If you want to shorten your training schedule to 3-5 days per week, you can simply add the cardio session(s) to your weight training days, separated by at least several hours. Since your weight training won’t be as taxing as it would on bulk, you should also be able to manage this.

To wrap up the cardio section...here are the general pros and cons of HIIT and Low Intensity Long Duration Cardio for you to consider 3 : 

For more information comparing both forms of cardio, check out our article on  HIIT vs Steady-State Cardio for Fat Loss (Backed by Science) .

2. WEIGHTLIFTING:

We don’t mean to beat this point down too much but we will say it one last time, when following a cutting workout and diet plan, it is not just about losing fat. It’s also about preserving lean muscle mass.

When it comes to a cutting phase, you shouldn’t attempting a very heavy lifting schedule like you normally would. You are restricting calories, so your energy will not be as good and thus neither will your strength. Be that as it may, the goal is to continue training hard and keep your strength up as much as possible.

There are many weightlifting programs that you can follow during a cut, but all should follow two key principles, which are as follows... 

a) Focus On Large Muscles & Compound Exercises:

The best workouts during a cut will focus on large muscle groups, and thus, compound exercises 4 . This is because compound exercises will give you the biggest bang for your buck in terms of maintaining strength, hypertrophy and even more importantly calorie burn (you are going to burn A LOT more calories with a squat than a leg extension, right!?). Moreover, big compound lifts keep testosterone levels high.

So, your main focus will be your Legs, Back, Chest, and Core. But don’t worry, your arms and shoulders will also get attention with our plan. 

Here are the movements your workouts will/should revolve around:

• Bench Press
• Overhead Press

Variations of these big lifts will be included (i.e. RDL, Incline Bench).

b) Keep Your Heart Rate Up When Working Out:

Doing compound exercises burns more calories than isolation exercises, but that’s only half the battle during cutting workouts. You will also have to keep your rest time to a minimum.

Rather than taking 90-180+ seconds rest between sets like you may normally do during a bulking phase, you will need to keep your rest time between sets to 30-45 seconds on a cut. That way you can maximize calorie burn. This kind of metabolic style of training will allow you to maximize hypertrophy with lighter weights as well. So, your workouts will be volume-centric rather than load-centric. You won’t be lifting heavy, so long rest won’t be needed. But, you should still be challenging yourself with the weights. You should be around 70-80% your 1RM for sets of 8-12. 

Note: Many cutting workouts use circuit training protocols, which may have your rest time like 10-20 seconds between exercises and 60 seconds between rounds, but our cutting program is called HST (Hypertrophy Specific Training) so you will just stick to 30-45 seconds between sets. All in all, no matter what program you choose when cutting, you should try to minimize rest to keep your heart rate up at a fat burning level for the duration of the workout so its kind of like a cardio/hypertrophy session.

HST WORKOUT CUTTING PROGRAM:

For this cutting program, you will be doing Hypertrophy Specific Training (HST Workouts). 

HST workouts are perfect for cutting. They are full body workouts that mainly focus on compound exercises. The total weekly volume is spread out nicely throughout the week too, so it’s manageable to get the volume needed each week to maintain muscle mass while on a calorie deficit. You should have no issue with overtraining with our HST program.

Key Points of our HST Cutting Workout Plan:

• 3 full body workouts per week (labeled Workout A, B, & C).
• Mainly compound exercises.
• 2 Exercises for each major muscle group per workout but only 3-4 sets in total spread between the 2 exercises.
• 23 sets per workout.
• 30-45 seconds rest between sets (only more if really needed).
• Reps of 8-12.
• Workout should take no longer than 60 minutes, but aim for 45 minutes.
• You can turn exercises into supersets at your own discretion. 

Ok, now let’s take a close look at how the workouts are broken down. 

Exercises & Sets:

Each workout will include:

• Legs: 2 exercises for a total of 4 sets
• Back: 2 exercises for a total of 4 sets
• Chest: 2 exercises for a total of 3 sets
• Shoulder: 2 exercises for a total of 3 sets
• Arms: 2 exercises (1 biceps, 1 triceps) for a total of 4 sets
• Calves: 1 exercise for a total of 1 set
• Core: 3 exercises (1 for upper abs, 1 for lower abs, 1 for obliques) for a total of 3 sets

You will be working in the 8-12 repetition range. It’s ok if you go a little over or under this on a certain set if you end up choosing a weight load that is too light or too heavy.

You have 23 sets in the workout, which is quite a bit. But, remember, you only have three workouts per week so the total weekly volume for each muscle group is ideal. You want to keep this structure. However, you don’t want your workouts to go too long, and you want to maximize calorie burn to get some cardio, fat burning effect as you lift. So, do you best to keep rest time to 25-45 seconds (maximum 60 seconds). 

As you progress through the plan, you will likely be able to decrease rest time (rather than progressing by increasing load). This will help you to avoid plateau and keep your muscles overloaded appropriately for a cut. 

If you notice your workouts are going a little long, implement supersets. You can superset the less taxing exercises like arms and calves.

While this program is only 3 months, and you should be fine doing the same exercises for the duration of this cutting program, you can change up the exercises each month or even just the order of the exercises. This is up to you and how you feel. If things are getting too easy, do this or simply decrease rest time a little each week. 

Now, let us give you your 3 HST workouts, which you will do all three each week. 

• Squats: 2 sets x 8-12 reps
• Stiff-Leg Deadlifts: 2 sets x 8-12 reps
• Chin Ups: 2 sets x 8-12 reps
• Bent Over Barbell Rows: 2 sets x 8-12 reps
• Incline Dumbbell Bench Press: 2 sets x 8-12 reps
• Parallel Dips: 1 set x 8-12 reps
• DB Overhead Shoulder Press: 2 sets x 8-12 reps
• Lateral Raises: 1 sets x 8-12 reps
• Dumbbell Curls: 2 sets x 8-12 reps
• Tricep Kickbacks: 2 sets x 8-12 reps
• Standing Calf Raises: 2 sets x 8-12 reps
• Hanging Leg Raises: 2 sets x 8-12 reps
• Side Plank: 1 sets x 8-12 reps (pulses, so approx 30 seconds each side)
• Barbell Bench Press: 2 sets x 8-12 reps
• Flat DB Chest Fly: 1 set x 8-12 reps
• Deadlift: 2 sets x 8-12 reps
• DB Lunges: 2 sets x 8-12 reps
• Barbell Overhead Press: 2 sets x 8-12 reps
• Farmer’s Walk: 1 set x 15-30 meters
• Pull Ups: 2 sets x 8-12 reps
• Barbell Shrugs: 1 set x 8-12 reps
• Skull Crushers: 2 sets x 8-12 reps
• Hammer Curl: 2 sets x 8-12 reps
• Seated Calf Raises: 1 set x 8-12 reps
• V-Ups: 2 sets x 8-12 reps
• Side Bends: 1 set x 8-12 reps 
• T-Bar Row: 2 sets x 8-12 reps
• Incline Barbell Bench Press: 2 sets x 8-12 reps
• Weighted Push Ups: 1 set x 8-12 reps
• Hip Thrusts: 2 sets x 8-12 reps
• Arnold Press: 2 sets x 8-12 reps
• Upright Rows: 1 set x 8-12 reps
• Barbell Curl: 2 sets x 8-12 reps
• Close Grip Bench Press: 2 sets x 8-12 reps
• Standing Calf Raise: 1 set x 8-12 reps
• Lying Leg Raise: 1 set x 8-12 reps
• Stability Ball Crunches: 1 set x 8-12 reps
• Alternating Heel Touches: 1 set x 8-12 reps 

WEEKLY SCHEDULE FOR 6 DAY CUTTING WORKOUT PLAN:

• Day 1: Workout A
• Day 2: Low Intensity Cardio or HIIT
• Day 3: Workout B
• Day 4: Low Intensity Cardio or HIIT
• Day 5: Workout C
• Day 6: Low Intensity Cardio or HIIT

If the above schedule doesn't work for you, you can alter it as needed. Below are examples of how you could work the same program into a 3 or 4 day workout schedule...

3 Days Per Week:

• Day 1: Low Intensity Cardio or HIIT (morning) Workout A (afternoon or evening)
• Day 2: Rest
• Day 3: Low Intensity Cardio or HIIT (morning) Workout B (afternoon or evening)
• Day 4: Rest
• Day 5: Low Intensity Cardio or HIIT (morning) Workout C (afternoon or evening)
• Day 6-7: Rest

4 Days Per Week:

• Day 5: Rest
• Day 6: Low Intensity Cardio or HIIT (morning) Workout C (afternoon or evening)
• Day 7: Rest

All in all, just try to get your 3 weight training sessions and 3 cardio sessions done each week! Worst case, if you need to skip a day, it won’t kill you as you are doing full body routines so it’s not like you’d have skipped a major muscle group.

Continue this for 12 weeks ! And remember to follow the diet plan throughout the weeks.

Note: If you don't have 12 weeks for your diet plan and cutting workout, all the same rules apply, you'll just have to be more aggressive on your calorie deficit taper. It's really that simple.

TIPS FOR CUTTING FAT:

Follow these pointers for best results when following a cutting diet plan and workout.

• It’s all about calories. Know your Total Daily Energy Expenditure (TDEE) and keep your calorie intake below that. Find a good TDEE calculator when starting out and a food counter calculator or app.
• Watch your insulin levels. You know you need to avoid sugary foods, but remember, a lot of carbs spike blood glucose (sugar) levels, which turns into fat. Eat good sources of carbs to keep insulin leveled, such as oatmeal, brown rice, whole wheat bread, veggies, fruits, potatoes and sweet potatoes.
• Don’t completely cut out carbs. A low carb diet is not what you want for a cutting diet. You want a good ratio of macros. Try 40%-30%-30%, 40%-40%-20% or 50%-30%-20%, which is protein, carbs, and fats, respectively.
• Eat 5-6 meals per day. Don’t try to get all you calories in one or two meals with intermittent fasting. It’s best to have a constant flow of nutrients throughout the day. This will help with workouts and recovery and overall absorption of the the nutrients needed each day.
• Keep rest time short. Take short breaks during workouts and do big compound movements .
• Deload when needed. If you feel you are overtraining, take a deload week where you reduce the number of exercises or sets or the load for each exercise.
• Make your cut easier with meal delivery. Try a meal delivery service to remove the headaches of counting your macros. Have a look at our Trifecta Meal Review to see if it's a good option for you. 
• Support recovery with sleep and water. Get plenty of sleep and HYDRATE, HYRDATE, HYDRATE.

FAQs ABOUT CUTTING PHASES IN FITNESS:

Here are some of the most common questions we get about cutting diet plans and workouts.

1. Can I cut without losing muscle?

While the goal of a cutting phase is to lose fat while maintaining muscle, a little muscle loss may occur along the way. HOWEVER, as long as you cut using a reasonable deficit, keep your protein intake high, and continue lifting weights, muscle loss will be very negligible. Most people make out the whole “losing muscle when cutting” to be a bigger deal than it really is.

In fact, it’s pretty hard to lose a significant amount of muscle as long as you aren’t on a starvation diet, doing super long cardio sessions (marathon long), and/or doing a strict cutting plan for way too long (like all year round, which is obviously not sustainable). 

All in all, you don’t need to worry much about muscle loss when cutting. If you follow a plan like ours, you will certainly maintain most of your muscle mass. Also, it should be noted, the slower the fat loss, the less likely muscle will be loss. A slow and proper cut should see little to no muscle loss, and potentially even muscle growth during the cutting phase 5 .

2. Should I bulk or cut first?

If you are a beginner, who isn’t skinny or very overweight, then you honestly don’t need to worry about bulking or cutting. You will see good results as long as you train hard and eat a healthy diet. The worst thing you can do is succumb to paralysis by analysis. 

If you are a beginner who is considerably overweight, then the first thing you should do is lose fat, so following a cutting plan is the way to go. 

If you are skinny, then you obviously should bulk up. Try following our  7 day meal plan for muscle gain to get you started.

Where people get a little confused is when they are in the middle...the infamous, SKINNY FAT. If you are skinny fat, you could go either way. Some recommend putting on muscle first, while others recommend cutting.

We have a specific guide for Skinny Fat Beginners - The Ultimate Workout & Diet Plan For Skinny Fat People .

3. Is it possible to lose fat and gain muscle at the same time?

According to this randomized control trial, where a group of young men were able to lose 7 pounds of fat while gaining 3 pounds of muscle within 4 weeks by following a strength training program and increasing protein intake while at a caloric deficit, it is possible to simultaneously lose fat and gain muscle 6 . This is especially true for beginners. 

In terms of body composition , you will look a lot better with considerable muscle at a lower body fat percentage than without. So, if you are seriously lacking muscle, then just focus on gaining muscle and don’t worry about belly fat yet. Plus, the more muscle you have, the more fat you will burn when resting and newbies will shed off that belly fat even on a clean bulk.

If you are intermediate to advanced, then you probably already know what to do, but to answer the question...

A healthy body fat percentage for men is anywhere from 10-17%. However, athletes may be a little lower, especially during their respective season, and as you get older, being on the higher side (even around 20% BF in your 50s) is fine. So, if you are simply worried about your health, then do a cut if and when you are above ~17% body fat percentage. If you simply want to look leaner, then do a cut until you reach your body fat percentage goal. Most people do this in the lead-up to summer, at which time shirts come off often. For most men, being around 10-12% will look great, so you can plan a cut to this body fat percentage. 

A healthy body fat percentage for women is around 21-31%. Women athletes may be lower, i.e. around 14-20% and women who take fitness very seriously yet not competitively around 21-24%. The same rules for men apply to women. You should cut if you want to reach a certain body fat percentage for an event, summer or just for how you want to look OR if you are above the healthy range. 

Generally speaking, most lifters do phases of bulking and cutting as bulking will inevitably come with some fat increase, so to maintain the body fat percentage they want, they will pack on some muscle then do a 8-12 week cut (some even shorter). That said, if you are already happy with your body fat percentage, you can just do a very slow bulk (aka a clean bulk) and you shouldn’t have to worry much about the whole bulking then cutting then bulking then cutting thing.

4. How Long Should You Cut For?  

A cutting diet typically lasts 8-16 weeks, with 12 weeks usually being the best as it allows for a slower cut that minimizes or completely restricts muscle loss. 

5. Can you do a cutting diet all year round?

There would be no point to do a non-stop cut. Once you reach your ideal body fat percentage, then you would want to maintain or build muscle. You obviously can’t keep losing weight forever. Moreover, a cutting workout plan is non-sustainable. You simply can't train hard and eat a deficit for long periods, which is why 8 to 12 or 16 weeks is recommended for cutting phases. 

Most research shows that you can lose about 1 pound of fat per week, healthily, without noticeable muscle or performance loss 7 . So, in 12 weeks, that’s a lot of fat!

6. When to start cutting?  

This depends on the purpose of your cut. 

Are you cutting for a sporting event (i.e. bodybuilding competition ), season (i.e. summer) or special date (i.e. wedding)? If so, give yourself 8-12 weeks for a cut. If you have an event July 1st, you should start your cut at the latest May 1st or the earliest March 1st.

Are you cutting just to reach your ideal body fat percentage? If so, then start anytime you want, but in theory you’ll want to have a good foundation of muscle before even bothering with reaching your target body fat percentage .

Other Good Workout Programs for Cutting 

If you don’t like this workout plan, you can also do a simple Upper/Lower Split or a PPL . Just adjust the reps/volume/intensity/rest appropriately for your cut. 

You can also do full body workouts three times a week with a circuit format. Essentially, you would do 5-6 exercises with 10-20 seconds rest between each exercises for 3 rounds (60 seconds rest between each round) OR you could break the exercises into two circuits and do all three exercises without rest and just rest between rounds. 

The exercises should also be compound exercises no matter which plan you choose. All in all, Upper Lower, Push Pull Leg, and Full Body Circuit or HST are best for cutting phases.

Cutting Workout & Diet Plan: Final Takeaways

Remember, if your goal is to maintain muscle while losing fat, slow and steady is the way to go. Try to plan so you can follow a 12-week program, tapering your calories so you don't significantly cut them all at once. In addition, keep your protein high and continue resistance training to maintain the muscle mass you have.

If you have any questions for us about this cutting workout and diet plan, please feel free to reach out. And if you do decide to do this, take before and after pics and send them to us. We’d love to share your photos after you finish the program!

Give yourself a bigger fat loss boost using these 8 Best Supplements For Cutting .

And when you're ready to switch to a bulking phase, we've got you covered with our  Ultimate Clean Bulk Workout & Diet Plan !

References:

• Meal frequency and portion size: What to know. www.medicalnewstoday.com. Published July 17, 2022. https://www.medicalnewstoday.com/articles/is-it-better-to-eat-several-small-meals-or-fewer-larger-ones ‌
• Kim JY. Optimal diet strategies for weight loss and weight loss maintenance. Journal of Obesity & Metabolic Syndrome. 2020;30(1). doi:https://doi.org/10.7570/jomes20065 ‌
• Foster C, Farland CV, Guidotti F, et al. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. Journal of sports science & medicine. 2015;14(4):747-755.
• Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology. 2017;8(8). doi:https://doi.org/10.3389/fphys.2017.01105
• Barakat C, Pearson J, Escalante G, Campbell B, De Souza EO. Body Recomposition. Strength & Conditioning Journal. 2020;Publish Ahead of Print(5). doi:https://doi.org/10.1519/SSC.0000000000000584 ‌
• Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American Journal of Clinical Nutrition. 2016;103(3):738-746. doi:https://doi.org/10.3945/ajcn.115.119339 ‌
• Institute of Medicine (US) Subcommittee on Military Weight Management. Weight-Loss and Maintenance Strategies. Nih.gov. Published 2019. https://www.ncbi.nlm.nih.gov/books/NBK221839/

Sam Coleman

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The first step to addressing your weight loss goals is what many see as the most difficult obstacle : fixing your eating habits .

We’ve spent our entire lives developing a taste for certain types of foods, and often it’s the unhealthy kinds: processed carbs , fast food, sugary pastries, and, let’s not forget, deep-fried. But our eating habits go deeper than that…deep within our psyche: maybe you’re a picky eater and avoid green food, maybe your parents idea of cooking was the drive-thru window of a fast food joint, or maybe you just don’t know any better.

But now that you’re older and wiser, it’s time to arm yourself with some knowledge of how to eat right and feel better. Forget trend diets that you only follow for a month, these tips will set you up for long-term success .

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Build a better-conditioned physique without starvation.

What foods should I eat?

The answer to this shouldn’t surprise you: healthy food! And food that’s as close to its natural state as possible.

You need to begin thinking of food in terms of the amount of macronutrients —protein, carbs, and fat— it provides, and try to keep track of the foods you get those nutrients from (more on this below).

Your protein needs should come from chicken breasts; whole eggs (and egg whites, for pure protein); lean cuts of beef; fish; turkey; and protein powder. Your carbohydrates can come from potatoes, sweet potatoes, rice (white or brown), oats, fruits, and vegetables.

As for fat, most of it will come as a by-product of your protein foods, but you can also derive fat from avocados, nuts, nut butters, seeds, and a small amount of oil such as coconut or olive. 

Kamil Macniak / Shutterstock

How much should I eat?

Get ready to start keeping track of calories and macronutrients . You don’t need to be meticulous, but you do need to be consistent.

If your goal is to gain muscle size and maximize strength, consume 14–18 calories per pound of your body weight. For fat loss, go with 10–12 calories per pound. Yes, these are ranges and not exact numbers—you’ll need to experiment a bit and find what works for you.

Start on the lower end of the spectrum for muscle gain and the higher end for fat loss, so that changes can be made gradually, and adjust if you aren’t gaining or losing weight after two weeks.

When bulking up or slimming down, your protein and fat intake should be very similar. Eat 1–1.5 grams of protein per pound of your body weight and 0.4 gram of fat per pound.

Carbohydrates have the greatest effect on body weight due to their impact on insulin, a hormone that alternately causes muscle or fat gain depending on the timing and composition of your meals. For this reason, the amount of carbs you eat will vary greatly depending on your goal.

To gain size, you should consume two grams of carbs per pound of your body weight. Be prepared to gain some fat along with the muscle, as more carbs mean higher insulin levels and more potential for fat storage. To lose fat, consume one gram of carbs per pound.

What does it all mean?

If you’re a 180-pound guy who wants to put on muscle, you might start your mass-gain diet by eating approximately 2,700 calories per day. This would consist of 180 grams of protein, 360 grams of carbs, and 70 grams of fat.

If the same guy wants to trim fat, he would eat 180 grams of carbs instead of 360 to start with.

Is there an easier way to estimate calories and grams?

Absolutely. First, just focus on the grams you need to consume—the calories will fall into place accordingly, provided you aren’t slathering your food in sauces, dressings, and other seasonings. (Learn to flavor your meals more simply; see recipes on muscleandfitness.com.)

“Four ounces of meat or fish is about 25 grams of protein,” says Nate Miyaki , C.S.S.N., a nutrition consultant in San Francisco who works with bodybuilders to prepare for contests . “That’s the size of a deck of cards.” One cup, or eight ounces, of a starch food (potatoes, rice) is about the size of a baseball, or a clenched fist, and that’s equal to 50 grams of carbs.

“One piece of fruit is about 25 grams of carbs,” says Miyaki, “unless it’s a melon.” Non-starchy vegetables, including all greens, do not need to be counted.

As we mentioned before, most of your dietary fat will come via your protein foods—a four-ounce portion of meat or fish has as many as five grams of fat—but you can eat fat-rich foods sparingly. Two tablespoons of nut butter is about the length of your thumb and totals 15–20 grams of fat, and a cup of raw nuts offers roughly 70 grams. A tablespoon of any oil is 15 grams of fat.

You may be interested to know that foods that have a high fat content aren’t limited because fat is “unhealthy” or inherently fattening. Physique-conscious eaters need only be wary of them because of the calories they pack (nine per gram as opposed to carbs and protein, which offer only four).

Because fat is so caloric, it can make you overshoot your calorie range in no time, and crowd out the other nutrients in your diet. Nevertheless, if you have trouble gaining weight, one of your strategies might be to increase your fat intake, which will add considerable calories.

As far as saturated fat goes, it’s used by the body to create testosterone, so don’t be afraid to have a lean steak or burger on a regular basis.

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What should I eat before a workout?

Let the timing of your workout determine this. If you’re training first thing in the morning , you’re welcome to have nothing but water beforehand. Black coffee is fine, too, and may actually increase the amount of fat you burn in the session.

Assuming you had dinner the night before, your body will still be flush with amino acids (components of protein) and stored carbs, so there’s no immediate need to fuel your training any further. In fact, eating carbs right before can limit the fat you burn during a session.

On the other hand, if you’re training in the afternoon or evening, you can have some protein and carbs an hour or more before the workout to power you through it; 25 grams protein and up to 50 grams carbs is fine.

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What should I eat after a workout?

A 2000 study in the European Journal of Applied Physiology gave male subjects one of the following to consume after weight training: a 6% carb solution, six grams of amino acids, a combination of both, or a placebo. Those drinking the carb and amino acid shake experienced greater muscle gains than any of the other groups, which the researchers concluded was because the concoction did the most to reduce muscle protein breakdown after training.

The exact amount of protein and carbs you should eat is a subject of debate, but most nutritionists agree that consuming some is better than none.

We like a 2-to-1 ratio of carbs to protein—such as another 50 grams of carbs and 25 grams protein. A protein shake would be ideal at this time because it digests quickly, getting the nutrients to the muscles fast when they need them most to begin the recovery process.

However, whole food can work as well. If you’re short on money, Miyaki says one or two pieces of fruit provides enough carbs to stop your muscles from breaking down, and will jump-start growth. You can pair fruit with a lean serving of protein, such as white fish.

One more point to make here: By “workout” we mean weight training. You don’t need to follow any specific menu before or after a cardio session. In fact, as with weight workouts done in the morning, you’ll burn more calories from fat if you avoid eating before a cardio session.

Kathleen Finlay / Getty

Can I ever cheat on my diet?

Of course. The only way you can sustain a healthy eating plan is by building some leniency into it.

“Plan to have one or two cheat meals per week,” Miyaki says. These are meals when you can eat whatever and as much as you like, but as soon as you finish, you’re done. Don’t let it go on all day.

Incorporating booze, pizza, or whatever treats you enjoy will keep you on track long-term—not loathing the process.

“Don’t give up any food you love indefinitely,” says Miyaki.

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Sample Menu

• 8 oz. black coffee
• 3 scrambled eggs
• 2 cups unsweetened, cooked oatmeal with cinnamon

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• 3 oz. grilled salmon
• Large raw salad with 2 tbsp. olive oil and vinegar
• 2 cups sweet or baked potato

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• Meal-replacement shake with 50g protein, 25g carbs, 5g fat

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POST-WORKOUT

• 25g whey protein

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• 6 oz. baked chicken breast
• 3 cups cooked jasmine rice or potato
• 1 cup steamed broccoli

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• 2 tbsp. almond butter with one scoop chocolate casein powder and water (to make a pudding)

SEE ALSO:  THE 7 BEST PROTEIN-RICH DESSERT RECIPES

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7-Day Meal Plan for Muscle Gain

Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert.

Verywell / Zackary Angeline

Why Nutrition Is Critical for Muscle Gain

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle . Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Whether you're looking to gain muscle for sport or you want to gain strength, following a meal plan for muscle gain is helpful. Planning helps ensure you eat a nutritious and balanced diet while meeting your calorie and macronutrient goals, especially when weeks get busy.

Meal planning can help keep you on track, whatever your nutrition goals. A few simple steps for your muscle gain diet plan—including basic meal constructs, making shopping lists, and methodically preparing food—make planning a helpful tool to keep energized, meet your nutrition goals, reduce food waste, and save money.

Gaining muscle may improve your abilities in a certain sport or enhance your quality of life. Muscle helps protect joints from injury, improves balance, and reduces the risk of falls. Muscle mass also plays an important role in physical and metabolic health . Along with choosing the right exercise routine, your diet is critical for gaining muscle.

Ingesting adequate calories is key for muscle gain, and you may need to increase your total calorie intake in order to support your goal. Experts recommend eating 10% to 20% above the calories you need for your target weight gain. 1.6 to 2.2 grams of protein per kilogram of weight should be consumed throughout the day with 0.4 to 0.55 grams per kilogram of weight per meal. Depending on your desired weight, that's three to six meals each day.

It is recommended that total fat intake be moderate at 0.5 to 1.5 grams per kilogram of weight. The remaining calories should be carbohydrates, ranging from 3.5 to 5 grams per kilogram of weight or more to support resistance training .

A muscle gain diet plan is highly individualized and based on your weight, height, genetics, and specific goals, but these recommendations would be the starting point.

Sample 7-Day Meal Plan for Muscle Gain

This one-week meal plan was designed for a 150-pound person who needs about 2,200 calories per day, 110 grams of protein per day (based on the 1.6 grams of protein per kilogram bodyweight), approximately 239 to 340 grams of carbohydrates or more per day, and has no dietary restrictions.

Your daily calorie goal for muscle gain may vary. Learn your baseline calorie need below and tweak the plan to fit your needs. Consider working with a registered dietitian or speaking with your healthcare provider to plan your dietary needs more accurately.

For a muscle gain diet plan, each meal should consist of 400 to 600 calories with snacks providing between 150 to 400 calories. Including recommended balances of protein, fat, and carbohydrates at each meal and snack will keep you fuller longer. You may need more or less food at each meal depending on your hunger levels.

Each day includes three meals, three snacks, and a healthy balance of carbohydrates, fats, and protein. The meal plan has fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others but use the same cooking method. For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish it changes the fat and calories in the meal.

Download the 7-Day Muscle Gain Diet Plan

Download the meal plan.

• 1 cup 2% Greek yogurt
• 1/4 cup low-sugar granola
• 1/2 cup blueberries

Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat

• 1-ounce cheddar cheese
• 10 whole grain crackers
• 1 cup red seedless grapes

Macronutrients: 423 calories, 10 grams protein, 52 grams carbohydrates, 20 grams fat

• 3 ounces of tuna mixed with 1 tablespoon mayonnaise   on an 8-inch whole wheat wrap
• 1  red bell pepper , sliced

Macronutrients: 478 calories, 24 grams protein, 73 grams carbohydrates, 13 grams fat

• 3 hard-boiled eggs

Macronutrients: 434 calories, 24 grams protein, 21 grams carbs, 30 grams fat

• 5 ounces chicken breast coated in 1 tablespoon pesto , baked
• 1 cup whole wheat pasta mixed with 1 tablespoon pesto
• 6 asparagus spears mixed with 1 tablespoon olive oil, salt, and pepper, grilled

Macronutrients: 497 calories, 31 grams protein, 39 grams carbohydrates, 24 grams fat

• 3/4 cup regular whole milk ice cream

Macronutrients: 205 calories, 3 grams protein, 23 grams carbohydrates, 11 grams fat

Daily Totals:  2,374 calories, 117 grams protein, 243 grams carbohydrates, 109 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, gender, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately nine cups of water per day for women and 13 cups per day for men.

Consider calorie count when adding beverages to any muscle gain diet plan. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

• One slice 100% whole wheat bread
• 1/2  avocado
• 2 fried eggs

Macronutrients: 505 calories, 18 grams protein, 49 grams carbohydrates, 28 grams fat

• 15 cherries
• 1/4 cup almonds

Macronutrients: 284 calories, 9 grams protein, 27 grams carbohydrates, 18 grams fat

• Black bean and corn quesadilla with 1/2 cup black beans , 1/3 cup corn kernels, and 1/4 cup shredded cheddar cheese on an 8-inch whole wheat tortilla
• 1/4 cup salsa and 1/4 cup guacamole

Macronutrients: 513 calories, 22 grams protein, 60 grams carbohydrates, 23 grams fat

• 1/2 cup baby carrots
• 1/4 cup hummus
• Protein shake : 2 scoops vanilla whey protein powder mixed with 1 cup unsweetened vanilla almond milk

Macronutrients: 374 calories, 56 grams protein, 18 grams carbohydrates, 9 grams fat

• Turkey burger on a 100% whole wheat bun with lettuce , tomato , and 2 teaspoons of ketchup
• 1 zucchini sliced into spears, roasted with 1 tablespoon olive oil
• 1/2 regular potato , sliced into french fries and baked with 1 tablespoon olive oil

Macronutrients: 525 calories, 39 grams protein, 40 grams carbohydrates, 23 grams fat

• 1 mini bagel
• 2 tablespoons peanut butter
• 1 medium banana

Macronutrients: 412 calories, 13 grams protein, 58 grams carbohydrates, 17 grams fat

Daily Totals:  2,613 calories, 157 grams protein, 252 grams carbohydrates, 118 grams fat

• 1 cup oatmeal cooked in water
• 1 tablespoon hemp seeds

Macronutrients: 452 calories, 17 grams protein, 47 grams carbohydrates, 25 grams fat

• 4 slices of dried mango
• Protein shake: 1 scoop vanilla whey protein powder mixed with 1 cup unsweetened vanilla almond milk

Macronutrients: 392 calories, 37 gram protein, 40 grams carbohydrates, 8 grams fat

• Tuna  melt with 4 ounces of canned tuna mixed with 1/4 avocado, 1 slice of cheese, and slice of tomato on two slices of 100% whole wheat bread

Macronutrients: 507 calories, 43 grams protein, 34 grams carbohydrates, 22 grams fat

• 15 2-inch long braided pretzel twists
• 1/4 cup  hummus

Macronutrients: 283 calories, 8 grams protein, 47 grams carbohydrates, 7 grams fat

• 3 ounces shredded chicken, 1 ounce shredded cheddar cheese quesadilla in an 8-inch whole wheat tortilla
• 1/4 cup salsa

Macronutrients: 450 calories, 32 grams protein, 25 grams carbohydrates, 25 grams fat

• 1 tablespoon almond butter
• 1/4 cup raisins

Macronutrients: 313 calories, 4 grams protein, 61 grams carbohydrates, 9 grams fat

Daily Totals: 2,401 calories, 141 grams protein, 254 grams carbohydrates, 96 grams fat

• 2 tablespoons  peanut butter

Macronutrients: 374 calories, 12 grams protein, 48 grams carbohydrates, 17 grams fat

• 1/2 cup raspberries
• 3/4 cup high-fiber cereal

Macronutrients: 271 calories, 24 grams protein, 53 grams carbohydrates, 5 grams fat

• Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese , tomatoes, cucumbers, and 2 tablespoons balsamic vinaigrette dressing
• One 6-inch 100% whole wheat   pita bread

Macronutrients: 554 calories, 21 grams protein, 73 grams carbohydrates, 21 grams fat

• 15 plantain chips
• 1/4 cup guacamole
• 2 hard-boiled eggs

Macronutrients: 351 calories, 14 gram protein, 20 grams carbohydrates, 24 grams fat

• 4 ounces grilled salmon
• 1 medium baked sweet potato
• 1/2 cup roasted broccoli

Macronutrients: 483 calories, 29 grams protein, 29 grams carbohydrates, 28 grams fat

• 2 squares 70% dark chocolate
• Protein Shake: 1 scoop vanilla whey protein powder mixed with 1 cup unsweetened almond milk

Macronutrients: 313 calories, 28 grams protein, 16 grams carbohydrates, 15 grams fat

Daily Totals:  2,390 calories, 129 grams protein, 243 grams carbohydrates, 110 grams fat

• 4-inch whole wheat bagel
• 3 tablespoons cream cheese
• 1 ounce smoked salmon

Macronutrients: 435 calories, 19 grams protein, 53 grams carbohydrates, 18 grams fat

• One small apple
• 1 tablespoon peanut butter
• One 7-ounce container 2% Greek yogurt

Macronutrients: 318 calories, 24 grams protein, 32 grams carbohydrates, 12 grams fat

• Two slices of 100% whole wheat toast
• 1/2 avocado
• 2 poached eggs

Macronutrients: 465 calories, 23 grams protein, 37 grams carbohydrates, 26 grams fat

• 4 slices dried mango

Macronutrients: 250 calories, 5 grams protein, 37 grams carbohydrates, 11 grams fat

• 1 1/2 cups lentil pasta with 1/2 cup   tomato sauce, 1/2 zucchini chopped and sauteed in 1 tablespoon olive oil, and 2 tablespoons parmesan cheese
• 4 ounces baked chicken breast

Macronutrients: 573 calories, 50 grams protein, 42 grams carbohydrates, 24 grams fat

• 1 cup regular whole milk ice cream
• 1 cup raspberries

Macronutrients: 337 calories, 6 grams protein, 44 grams carbohydrates, 16 grams fat

Daily Totals:  2,378 calories, 125 grams protein, 248 grams carbohydrates, 107 grams fat

• 1/4 cup granola
• 1 100% whole wheat 6-inch pita bread

Macronutrients: 265 calories, 10 grams protein, 42 grams carbohydrates, 6 grams fat

• 4 ounces sliced turkey
• 1 tablespoon whole grain mustard, slice of tomato, and lettuce leaf
• 1 ounce slice cheddar cheese
• 2 slices 100% whole wheat bread
• 10 baby carrots

Macronutrients: 458 calories, 32 grams protein, 49 grams carbohydrates, 16 grams fat

• 1 nectarine

Macronutrients: 350 calories, 18 grams protein, 19 grams carbohydrates, 24 grams fat

• 1 cup  rice noodles
• 4 ounces tofu
• 1/2 cup snow peas
• 2 tablespoons peanut sauce

Macronutrients: 410 calories, 19 grams protein, 57 grams carbohydrates, 12 grams fat

• 1 cup 1% milk

Macronutrients: 335 calories, 11 grams protein, 37 grams carbohydrates, 17 grams fat

Daily Totals:  2,156 calories, 115 grams protein, 239 grams carbohydrates, 87 grams fat

• 1 fried egg

Macronutrients: 332 calories, 12 grams protein, 23 grams carbohydrates, 23 grams fat

• 1/4 cup unsalted mixed nuts
• 1/4 cup dried cranberries

Macronutrients: 293 calories, 5 grams protein, 39 grams carbohydrates, 16 grams fat

• Hummus wrap with 1/4 cup hummus, lettuce, tomatoes, cucumbers, 1/4 cup olives, and 1/4 cup feta cheese on an 8-inch   100% whole wheat tortilla

Macronutrients: 398 calories, 16 grams protein, 38 grams carbohydrates, 22 grams fat

• 1-ounce cheese stick

Macronutrients: 385 calories, 12 grams protein, 60 grams carbohydrates, 13 grams fat

• 1 cup brown rice
• 3 ounces grilled  steak
• 1/3 cup black beans

Macronutrients: 641 calories, 34 grams protein, 69 grams carbohydrates, 26 grams fat

• 1 ounce 70% dark chocolate
• Protein Shake: 1 scoop vanilla whey protein powder mixed with 1 cup unsweetened vanilla almond milk

Macronutrients: 314 calories, 28 grams protein, 14 grams carbohydrates, 16 grams fat

Daily Totals:  2,363 calories, 107 grams protein, 243 grams carbohydrates, 116 grams fat

How to Build a 7-Day Meal Plan for Muscle Gain

• Start your day with a balanced breakfast.  Be sure to include plenty of protein, healthy fats, and fiber at breakfast to keep you full.
• Plan and  meal prep .  Take time on a Sunday or your day off to plan meals for the week, grocery shop, and prep meals in advance to save time during busy weeks. It can also help reduce stress when thinking about what to eat and help you stay on track.
• Keep your food groups in mind. It can be challenging to come up with meals every day.  To make it easier, include a protein, carbohydrate, fat, and fruit or vegetable at each meal. This combination helps you get the nutrients you need and keeps you full and satisfied.
• Don't forget timing.  Think about eating about every 3-4 hours to keep up your energy levels throughout the day and prevent you from going to any one meal starving.
• Prioritize protein.  All macronutrients are important for optimal nutrition and health, but protein is key for building muscle. When adding snacks or increasing portions at mealtime, add protein first.
• Allow yourself to eat all foods.  An eating plan only works if it is sustainable for the long term. Allow yourself to eat all foods and include fun foods in your day regularly so you don't feel deprived.

A Word From Verywell

Planning a nutritious and balanced 7-day meal plan for muscle gain does not need to be difficult with a little bit of prep. Speak with a registered dietitian to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the  National Eating Disorders Association (NEDA) Helpline  for support at  1-800-931-2237 .

Joanisse S, Lim C, McKendry J, Mcleod JC, Stokes T, Phillips SM. Recent advances in understanding resistance exercise training-induced skeletal muscle hypertrophy in humans .  F1000Res . 2020;9:F1000 Faculty Rev-141. Published 2020 Feb 24. doi:10.12688/f1000research.21588.1

Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review . Sports (Basel). 2019 Jun 26;7(7):154. doi: 10.3390/sports7070154. PMID: 31247944; PMCID: PMC6680710.

Iraki J, Fitschen P, Espinar S, Helms E. Nutrition recommendations for bodybuilders in the off-season: a narrative review .  Sports (Basel) . 2019;7(7):E154. doi:10.3390/sports7070154.

Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise.   J Int Soc Sports Nutr . 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8

Academy of Nutrition and Dietetics.  How Much Water Do You Need .

By Rebecca Jaspan, MPH, RD Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

11 Practical Ways To Lose Stomach Fat And Strengthen Your Core, According To RDs

Stress management and limiting sugar can help.

If you're on a weight loss journey, you've probably wondered how to lose stomach fat at some point. It’s understandable to want to lose weight in a specific area of your body—however, unfortunately, it is not possible to spot-reduce body fat. So, what should you do if you still want to lose weight around your midsection without going on a totally restrictive diet?

First, know that it’s your entire body weight you’re targeting, not just your belly—and the weight loss process isn’t one-size-fits-all. “People genetically store weight differently,” says dietitian Albert Matheny, RD. “You may gain weight in different areas and, when you go to lose weight, you’re simply losing the [general] fat that’s stored.” In other words, you can’t tell your body to only drop weight in specific areas.

If you're looking to lose tummy weight and strengthen your core, here are tips and tricks for how to do it safely, from dietitians.

Meet the experts: Albert Matheny, RD , is a dietitian and a co-founder of SoHo Strength Lab and Promix Nutrition . Jessica Cording, RD , is a dietitian and the author of The Little Book of Game-Changers .

How To Lose Stomach Fat

It's natural to carry excess weight around your midsection. That said, belly fat—also known as abdominal or visceral fat—has been linked to an increased risk of high blood pressure, heart disease , and type 2 diabetes , per the Centers for Disease Control and Prevention (CDC). If your doctor recommends weight loss, here are some practical tips to lose stomach fat safely and effectively.

1. Manage your stress levels.

Having higher levels of the stress hormone cortisol has been shown to promote accumulation of fat tissue around the midsection, says Cording. Although managing your stress is easier said than done, incorporating more stress relief practices into your daily and weekly routine may help your body work with you, not against you, as you aim for weight loss. Consider taking up mindfulness meditation , yoga , or seeing a mental health professional for tips on how you can better manage your stress.

2. Cut back on alcohol.

If losing belly weight is your goal, limiting or moderating alcohol intake can support weight loss. Many alcoholic drinks are high in sugar, calories, and could interfere negatively with your metabolism, research has shown. Drinking light to moderate amounts of alcohol isn't necessarily linked to weight gain, some studies have shown—but drinking alcohol can still be a risk factor for being overweight.

Alcohol can lower your inhibitions and raise the odds you’ll reach for less healthy food when you’re under the influence, Cording says. If you do decide to enjoy a glass of wine or margarita on the weekend, it's best to stick with the U.S. Dietary Guidelines for Americans , which recommend that adults of legal drinking age drink in moderation (two drinks a day or less for men, and one or less daily for women).

3. Reduce or moderate your sugar intake.

Sugar isn’t great for your overall health—or your weight. Diets that are high in sugar have been shown to increase obesity, and slowing down your sugar intake can be beneficial for weight loss, per a recent study . Cutting back on obvious forms of sugar (think: sweets, soda) can help you reach your fitness goals, Cording says.

Sneakier forms of sugar—like fruit juices —can also add extra calories and mess with your blood sugar, Cording says. When you drink juice, it converts into sugar in your body, and if you don’t have it with sources of fat or protein at the same time, it can cause a blood sugar crash afterward, leaving you feeling hungry. Ultimately, this can cause you to eat more, she explains. So, skip the fancy green juice in morning if you can help it, or at least pair it with a quality protein or healthy fat like a slice of avocado toast topped with a fried egg.

4. Prioritize quality sleep.

In addition to eating balanced, nourishing meals, getting enough sleep can also support your weight loss efforts. People who get less than seven to twelve hours of shut-eye per night tend to consume more calories (and opt for not-so-healthy food options) than those who get more sleep, per a study published in the European Journal of Clinical Nutrition . If you can, strive to get the recommended seven-plus hours of ZZZs a night.

5. Consider a calorie deficit.

Practicing a calorie deficit (burning more calories than you consume) could help reduce belly fat, Cording says. If you’re curious about exactly how many calories you should consume to lose weight or maintain your current weight, this body weight planner from the National Institutes of Health (NIH) might help. It asks you about your weight, lifestyle habits, weight loss goal, and how soon you'd like to reach it—then, it gives you a goal calorie amount to hit every day to lose weight.

“You want to create a deficit of input vs. output," says Matheny. Generally speaking, this pattern can help you drop belly fat—but always consult your healthcare provider, a registered dietitian, or both before starting a new diet plan on your own.

6. Eat more fiber.

Fiber helps fill you up and keep your digestion regular, Cording says. Adults with a high-fiber diet tend to lose weight faster than those who don't get enough fiber, per a study published in the Annals of Internal Medicine . Individual needs vary, but in general, women can aim for 25 grams of fiber per day, according to the NIH . There are many high-fiber foods to choose from, like lentils, berries, avocados, and chia seeds.

7. Incorporate walking into your routine.

It turns out that walking for weight loss is legit, and increasing your step count can be a great way to drop pounds, says Matheny. Although you can't technically target belly fat by itself, walking for 50 to 70 minutes three times a week for 12 weeks may help women lose belly fat, per a study published in The Journal of Exercise Nutrition and Biochemistry . If the weather is nice, lace up your walking shoes and get outside—or opt for a desk treadmill to help boost your step count.

8. Avoid processed foods and simple carbs.

Processed foods like chips, candy, cookies can add extra calories to your diet, fast. They can also increase the level of inflammation in your body, which raises your risk of developing body fat, including around your belly area, says Cording. Opt for fresh, whole foods whenever you can.

White bread, pasta, and cereals can also cause your blood sugar to spike and then drop, Cording says. The result? You can end up feeling hungrier and then eat more than you normally would. Try to focus on complex carbs instead, like whole-grain breads.

9. Try interval workouts.

Intervals workouts like HIIT help get your heart rate up fast and burn more calories, per Matheny. Try working your way through intervals that combine cardio with strength training for maximum benefits, like battle ropes alongside pull-ups, push-ups, jumping jacks, burpees, and planks.

What about sit-ups and crunches? Contrary to the myth that daily crunches will give you rock-hard abs, these workouts don't really burn visceral fat, which is stored deep inside the belly and wraps around your organs. To get to that layer, you'll need to lower your overall body fat by making changes to your diet and performing moderate-intensity physical activity, Matheny says.

10. Take up strength training .

If you're on a weight loss journey, strength training can be a great way to feel empowered and tone up. Plus, there's science behind weight training for weight loss , Matheny says. “It’s easy to lose weight when you have muscle mass—muscle is what burns the most calories outside of your base metabolic rate,” Matheny says. “The more muscle you have, the more additional calories you can burn.”

Even if you're a beginner, starting a simple weight training routine can help. You can start small and incorporate arm exercises into your existing routine, for instance, or get creative and wear Bala bangles while cleaning the house. A little goes a long way.

11. Eat more protein and healthy fats.

Protein can help boost your metabolism, improve satiety, and decrease fat mass, per research . Because protein tends to be filling, you may be less likely to overeat, which can contribute to weight gain, Cording says. Try adding lean meats (like grilled chicken and fish) to your diet and enjoy protein-packed snacks throughout the week. To stay fuller for longer, you should also incorporate healthy fats into your meals like nuts and avocados, Cording says.

If you’re wondering how much protein you really need to eat throughout the day, consider talking to a dietitian or using an online calculator to determine your needs.

Ashley Martens is a wellness writer based in Chicago. With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives. With a foundation in fitness, food, and nutrition, Ashley covers it all including sexual health and travel topics. Ashley is also a NASM-certified personal trainer and group fitness instructor.

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May 14, 2024

Lose Belly Fat in Just 7 Days: Easy At-Home Workout Routine

Discover an effective at-home workout plan to lose belly fat in just 7 days ! Fitness expert Dr. Samantha Carter shares simple, daily exercises combined with nutrition tips to help you achieve a flatter stomach. This routine includes HIIT, strength training, and cardio to maximize fat burning and boost metabolism. Stay consistent, eat healthily, and hydrate well to see noticeable results in a week. Start your belly fat loss journey now!

When it comes to losing belly fat , many people believe that endless crunches are the answer. However, renowned fitness expert Dr. Samantha Carter emphasizes a more holistic approach. “Spot reduction is a myth,” Dr. Carter explains. “To lose belly fat effectively, you need a combination of cardio, strength training, and a balanced diet.”

Dr. Carter advocates for a workout routine that targets the entire body, boosting overall fat loss. “A seven-day plan should include exercises that engage multiple muscle groups, such as burpees, planks, and mountain climbers,” she says. “These moves not only burn calories but also strengthen your core, which is crucial for reducing belly fat.”

She also highlights the importance of consistency. “It’s essential to stick to the routine for the entire week. Consistency is key to seeing results. Even if you can only spare 20 minutes a day, make sure to give it your all.”

Day-by-Day Breakdown

Creating an easy at-home workout routine doesn’t have to be complicated. Dr. Carter provides a simple yet effective day-by-day breakdown:

Day 1: Start with a 5-minute warm-up, followed by 15 minutes of high-intensity interval training (HIIT). “HIIT is excellent for burning fat,” Dr. Carter notes. “It keeps your heart rate up and boosts metabolism.”

Day 2: Focus on strength training with bodyweight exercises like squats, lunges, and push-ups. “These exercises build muscle, which in turn helps to burn more fat,” she explains.

Day 3: Incorporate a cardio session, such as jogging in place or jumping jacks, for 20 minutes. “Cardio is essential for overall fat loss,” Dr. Carter says.

Day 4: Repeat the HIIT routine from Day 1. “Consistency in HIIT workouts will accelerate your fat-burning process,” she advises.

Day 5: Return to strength training, adding variations like single-leg squats and tricep dips. “Variety keeps the workouts interesting and challenges different muscle groups,” she explains.

Day 6: Engage in a low-impact activity such as yoga or stretching. “Flexibility is crucial for preventing injuries and aiding recovery,” Dr. Carter mentions.

Day 7: Finish the week with a combined routine of cardio and strength exercises. “A mix of both ensures you’re targeting all aspects of fitness,” she says.

Nutrition and Hydration

Exercise alone won’t yield the desired results without proper nutrition. Dr. Carter emphasizes the role of a balanced diet in losing belly fat. “Eating a diet rich in whole foods, lean proteins, healthy fats, and plenty of vegetables is essential,” she advises. “Avoid processed foods and sugary drinks, as they contribute to weight gain, particularly around the belly.”

She also stresses the importance of staying hydrated. “Water is vital for metabolism and helps in flushing out toxins,” she notes. “Aim to drink at least eight glasses of water a day.”

Dr. Carter suggests meal prepping as a strategy to maintain a healthy diet. “Preparing meals in advance ensures you have nutritious options available and reduces the temptation of unhealthy snacks,” she explains.

The Role of Rest and Recovery

While it might be tempting to push yourself every day, rest and recovery are crucial components of any workout routine. Dr. Carter highlights the importance of allowing your body time to heal and rebuild. “Overtraining can lead to injuries and burnout,” she warns. “Incorporate rest days into your routine to give your muscles time to recover.”

She recommends active recovery techniques such as gentle stretching or a leisurely walk. “These activities keep you moving without putting additional strain on your body,” Dr. Carter says. “They also help to relieve muscle soreness and improve flexibility.”

Staying Motivated and Tracking Progress

Staying motivated throughout a seven-day workout challenge can be difficult, but Dr. Carter offers several tips to keep you on track. “Set small, achievable goals and celebrate your progress,” she advises. “This helps to maintain motivation and provides a sense of accomplishment.”

She also suggests tracking your workouts and nutrition. “Keeping a journal or using a fitness app can help you stay accountable,” Dr. Carter explains. “It allows you to see your progress and make adjustments as needed.”

Incorporating variety in your workouts is another way to stay engaged. “Try different exercises or switch up your routine to keep things interesting,” she says. “This prevents boredom and challenges your body in new ways.”

The Psychological Aspect of Fitness

Dr. Carter emphasizes the psychological benefits of a regular workout routine. “Exercise is not just about physical transformation; it’s also about mental well-being,” she states. “Regular physical activity can reduce stress, anxiety, and depression.”

She encourages incorporating mindfulness techniques into workouts. “Practices such as yoga and meditation can be extremely beneficial,” Dr. Carter explains. “They help center your mind, making you more focused and motivated.”

Having a positive attitude is crucial. “Don’t be too hard on yourself,” she advises. “Celebrate small victories and understand that progress takes time. A positive mindset can significantly impact your fitness journey.”

Dr. Carter also mentions the importance of sleep for mental and physical health. “Quality sleep aids in muscle recovery and overall health,” she notes. “Aim for at least seven to eight hours of sleep per night to ensure your body has adequate time to repair and rejuvenate.”

Customizing Your Workout Routine

Each person’s body is unique, and what works for one might not work for another. Dr. Carter emphasizes the importance of customizing your workout routine to fit your individual needs and fitness levels. “It’s important to listen to your body and adjust your workouts accordingly,” she says. “If something doesn’t feel right, modify the exercise or seek professional advice.”

She suggests starting with basic exercises and gradually increasing the intensity. “Begin with exercises that are comfortable for you and slowly build up the intensity as your fitness improves,” Dr. Carter advises. “This approach helps prevent injuries and ensures long-term success.”

Dr. Carter also recommends incorporating equipment, if available, to enhance workouts. “Resistance bands, dumbbells, and stability balls can add variety and challenge to your routine,” she explains. “But even without equipment, bodyweight exercises can be highly effective.”

Tracking progress and making adjustments is key. “Regularly assess your progress and tweak your routine to keep challenging your body,” Dr. Carter suggests. “This ensures continuous improvement and prevents plateaus.”

FAQs About Lose Belly Fat in Just 7 Days

• The 7-day plan typically includes a mix of cardiovascular exercises such as jogging or cycling, core strengthening exercises like planks and Russian twists, and high-intensity interval training (HIIT) to maximize fat burning.
• While you can begin to lose some belly fat and see improvements in your fitness within a week, true and substantial fat loss, especially around the belly, takes longer and requires consistent effort in both diet and exercise.
• It is recommended to engage in at least 30 minutes of moderate to high-intensity exercise per day during the 7-day workout plan to effectively target belly fat.
• No special equipment is necessary. Most exercises can be performed with just your body weight, making it easy to workout at home or outdoors. However, having a yoga mat, resistance bands, or dumbbells can enhance the effectiveness of your workouts.
• To maintain and continue improving results, it’s crucial to adopt a sustainable fitness routine and a balanced diet. Incorporating a variety of exercises and gradually increasing the intensity can help keep the momentum going.

More Topics

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McDonald's menu order to help you to lose weight and 'keep you satisfied'

Sometimes we want to know what are the best options to eat when it comes to dining out..

When it comes to losing weight it is easier said than done. While we all know the motto "eat less and move more " in a bid to shift the pounds sometimes we want to know what are the best options to eat when it comes to dining out and weight loss .

Especially as fast food is so accessible and cheap to eat. In particular, McDonald's while you may think it is full of unhealthy burgers and fries a dietician has shared healthy options to enjoy at the fast food chain.

Kristen Carli, dietician and owner of Camelback Nutrition & Wellness, shared what she would eat with Eat This, Not That! at McDonald's .

Carli said: “The best lunch order for weight loss is the McDonald’s Classic Burger with a side of apple slices and an unsweetened iced tea.

“Opting for a basic burger, such as a McDonald’s hamburger or cheeseburger, provides protein and some carbohydrates without excess calories from cheese or mayo.

READ MORE:  Oprah Winfrey apologizes for being 'major contributor' to diet culture over years

“Choosing apple slices as a side adds fiber and natural sweetness without added sugars or fat. Selecting unsweetened tea keeps your drink calorie-free and helps you stay hydrated.

"This meal provides a great balance of protein, carbohydrates, and fiber, which can help keep you satisfied while managing your calorie intake."

Surprisingly, Carli's meal only comes in at 250 calories and has 12 grams of protein. Something of which the dietician calls “your BFF for weight loss” and the “superhero of nutrients" when it comes to protein. This will thereby make you fuller for longer and stop you from snacking between meals.

However, make sure not to add things such as cheese or mayo to the burger as this can up your calories instead. Instead, stick with onions, pickles and ketchup.

It comes as an expert has revealed two simple, everyday foods that could contribute to extending your lifespan when eaten daily.

Researcher Dan Buettner has spent years observing the diets of people living in the renowned 'Blue Zones', areas where people are known for their exceptional longevity.

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His research has identified two affordable, readily available grocery items, each priced at around $1, that are integral parts of centenarians' diets: black beans and walnuts.

These seemingly overlooked foods have emerged as staples in the diets of those who have reached the age of 100 and beyond, shedding light on potential dietary factors contributing to longevity.

Addressing the audience at the Milken Institute's Global Conference in Los Angeles, Buettner humorously declared: "I have two revolutionary supplements to tell you all about."

Both beans and walnuts, Buettner explained, offer remarkable health benefits when studied in the research.

Reflecting on this, he previously stated: “But at the end of the day, when it comes to longevity, there is no short-term fix.

“You have to think about things you are going to do for years or decades... to stack the deck in favor of living to 100."

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Belly fat loss hacks without diet and exercise

May 14, 2024

Stay hydrated

Drinking plenty of water throughout the day can help you feel full and reduce calorie intake, thus reducing belly fat in the long run.

When sleep-deprived, your body produces more ghrelin (hunger hormone) and less leptin (satiety hormone), leading to increased cravings and overeating.

Reduce stress

Chronic stress can elevate cortisol levels, a hormone linked to fat storage, particularly around the belly. Working towards reducing stress will cut belly fat.

Mindful eating

Pay attention to your hunger, eat slowly and avoid distractions like screens while eating. This promotes mindful eating and prevents overconsumption.

More fibres

Fibre-rich foods like fruits, vegetables, and whole grains promote satiety and keep you feeling fuller for longer, reducing calorie intake.

Reduce sugar

Added sugars contribute to weight gain and various health problems. Limit sugary drinks, processed foods, and sweets and see your belly fat disappear.

Cook at home

Cooking at home allows you to control ingredients and portion sizes. You can ensure healthier meals with less added sugar, sodium, and unhealthy fats.

While structured exercise is ideal, increasing your daily activity level can also be beneficial. This will burn more calories and reduce belly fat.

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The 11 Best IPL Hair Removal Devices, According to Experts

Easier hair removal without the mess

Shop the Best IPL Hair Removal Devices

Most Customizable

Bosidin ipl laser permanent cooling-care hair removal device.

Best for Face and Body

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Best for Fast Results

Roseskinco. og ipl hair removal handset.

Best Editor-Approved

Smoothskin pure fit intelligent ultrafast ipl.

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Smoothskin bare+ ultrafast ipl device exclusive collection.

Best for Beginners

Nood the flasher 2.0.

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Braun ipl silk-expert pro 5.

Best for Blondes and Redheads

Iluminage touch permanent hair reduction system.

Best for Travel

Silk'n flash&go express.

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Sensica rpl pro.

IPL devices are designed with special mechanisms that convert light into hair-removing heat, which targets the pigment of hair follicles instead of your skin. Double-board-certified plastic and reconstructive surgeon Jaimie DeRosa tells Bazaar , “When the heat energy reaches the pigment, it damages or kills the hair follicles, preventing hair from growing.”

Using many of these high-tech tools is practically a no-brainer, but experts note that choosing the right device for your needs according to your specific hair and skin tone is paramount to ensure a safe hair removal process. To help you make an informed decision, we spoke with leading experts to source the best IPL hair removal devices worth adding to your body care rotation.

Related: The Best At-Home Laser Hair Removal Devices, According to the Pros

According to DeRosa, this multifunctional IPL hair removal device changes its settings based on the location and depth of the hair you’re aiming to remove. It also features an option for red light that can help stimulate collagen. And as an added bonus, the tool aims to remove full-body hair in as little as 15 minutes.

Power source: Cordless

Number of flashes included: Unlimited

One satisfied customer writes: “Been using it for three weeks now and I do notice a difference, my hair growth has really slowed down. The hair on the arms has become thinner and even bald in some places. I will keep using it until it is completely removed.” — Michelle C.

Another of DeRosa’s top picks, this IPL handset is easy to use and aims to deliver noticeable hair reduction results after four weeks of use. It also contains a built-in freezing technology that helps protect the skin, along with five different energy levels that work for the body and face.

Power source: Power cable

Number of flashes included: One million

One satisfied customer writes: “I’m very hairy all over my body. I’ve gotten professional laser treatments and spent well over $2,000 with no results. I have thick dark hair on pale skin and I have seen results in just my 3rd use.” — Stephanie A

This hardworking device not only adds a touch of charm to your bathroom shelf, but is also FDA-approved to visibly minimize hair growth after four uses. The tool also includes five intensity settings and can seamlessly be used on any part of your body.

Number of flashes included: 300,000

One satisfied customer writes: “I bought this product out of desperation and did not think it would work. I was wrong! After three weeks of use, I have several large patches of skin on my legs with no regrowth! Its amazing! Cannot wait because in a few months my legs will be completely hairless.” — Lindie H.

Bazaar editors and professionals like celebrity aesthetician Joshua Ross agree: SmoothSkin's IPL device is one of the best.

"At first, I was hesitant to start using the device, because I thought it would give a burning or painful sensation. But, much to my surprise, its multiple wavelengths made the pain level relatively low," associate beauty editor Katie Intner says in a review . "You feel a warming sensation and a feeling similar to rubber bands snapping."

The Pure Fit Intelligent Ultrafast IPL contains 10 power settings with three removal modes for expert-level results. It also features an automated skin tone sensor that prevents it from accidentally singeing you during the removal process.

One satisfied customer writes: “I’ve been to salons and spas that offer hair removal treatments and paid for the service. This product gives the same result while saving thousands of dollars by doing your own at home treatments.” — Maria V.

Here’s a slightly smaller version of SmoothSkin’s powerhouse Pure Fit device; it can be used on your legs, arms, bikini line, or face. It also offers two treatment options that produce up to 100 flashes per minute.

One satisfied customer writes: “After just 3 weeks, I have already noticed significantly less hair on my legs. My hair does not grow back as fast, so I am excited that this product truly works. Now that I know it works, I am going to use it for my whole body. It is also extremely simple and easy to use. I highly recommend buying this product!” — Christine P.

Here’s another FDA-cleared IPL tool that experts love. “This option is a really great value in terms of cost, and it also comes with a warranty which will replace the device if there are any issues with it,” Ross says. Compared to other IPL devices, the Flasher has a wider window that allows for faster treatments with fewer flashes.

Number of flashes included: 600,000

One satisfied customer writes: “I have to admit, as a former certified laser technician I was initially skeptical about the effectiveness of this device. Not only did it work, but it wasn’t painful either! Win/win!!! Kudos Nood!” — Jessica I.

According to Ross, this option is particularly well suited for individuals with sensitive skin and has a remarkably short treatment time. It flashes every 0.5 seconds, so you don’t have to worry about missing any spots, and you can get back to business as usual in as little as 10 minutes.

One satisfied customer writes: “I love this device. I have really dark, thick, coarse hair across my entire body and after 3 months of weekly uses I already have bald patches and significantly finer hair on my bikini, legs and arms. Really recommend.” — RebeccaK

Board-certified dermatologist Ava Shamban recommends the Iluminage hair reduction system, as it is especially effective for fair blonde and red hair follicles that are typically more difficult to treat. It also comes with its own cradle to help it recharge once you're finished.

One satisfied customer writes: “I have had the Iluminage Touch now for over a month and I am very happy with the results! First it was easy to use…all you had to do was open the (beautiful) box and plug it in! After just a few sessions, I have already seen great results! I am now pool ready!” — NJane

Silk'n Flash&Go Express

This handheld device is a perfect match for removing unwanted body hair while on the go. It nicely features five energy levels and over 300,000 flashes that disable hair growth at the root.

Power source: Corded

One satisfied customer writes: "This is easy to use and painless. I can't confirm if it really works as I only used a few times so far." — nmd

While this tool is technically an R PL (reactive pulsed light) device—said to be even safer than an IPL model—we still think it deserves a place on our list. With six adjustable energy settings and the ability to use it on both your face and body, this essential is worth the investment.

One satisfied customer writes: “This works perfectly if you follow directions & are patient. The unit is easy to use and maneuver around the area you want hair removed. Do wear sunglasses because the laser flashes are very bright.” — Anonymous

Yachyee IPL Hair Removal Device

At under $100, this top-rated IPL device provides lots of bang for your buck. Its manual mode makes it easy to target smaller areas like the bikini line and armpits, while its auto mode is used for larger areas, like your arms and legs. Plus, the device features a cooling function to combat its intensity while preventing overheating.

Number of flashes included: 999,999

One satisfied customer writes: “The device is very easy to use and comes with clear instructions. It has multiple settings to accommodate different intensities and features. The device is also relatively painless, which was a huge relief for me. I recommend buying a soothing gel or something if you have thin skin or cannot tolerate the pain on the 9 intensity.” — KooshaKalhour

.css-p3fpzg{font-family:NewParisTextBook,NewParisTextBook-roboto,NewParisTextBook-local,Georgia,Times,Serif;font-weight:normal;letter-spacing:-0.015rem;margin-bottom:0.625rem;margin-top:0.625rem;}@media(max-width: 48rem){.css-p3fpzg{font-size:2.25rem;line-height:1.1;}}@media(min-width: 48rem){.css-p3fpzg{font-size:2rem;line-height:1.1;}}@media(min-width: 64rem){.css-p3fpzg{font-size:2.625rem;line-height:1.1;}}.css-p3fpzg b,.css-p3fpzg strong{font-family:inherit;font-weight:bold;}.css-p3fpzg em,.css-p3fpzg i{font-style:normal;font-family:NewParisTextItalic,NewParisTextItalic-roboto,NewParisTextItalic-local,Georgia,Times,Serif;} Meet the Experts

• Dr. Jaimie DeRosa is a double-board-certified plastic and reconstructive surgeon and founder of DeRosa Clinic Facial Aesthetics, based in Boston.
• Joshua Ross is a celebrity aesthetician and the founder of SkinLab based in Manhattan Beach, California.
• Dr. Ava Shamban is a board-certified dermatologist and founder of Ava MD in Santa Monica.

Is this type of hair removal permanent?

The overall hair loss achieved through IPL is considered to be semipermanent. According to Shambam, a full course of treatment will damage the majority of hair follicles and significantly slow down the production of hair. However, over time, if the follicle is still functioning, it may produce more hair, albeit thinner, finer, and less dark than before. “Eliminating the full function of the follicle is like killing weeds. It’s tough!” she says.

Is the IPL hair removal process painful?

At-home IPL devices typically use a lower amount of energy, so discomfort should be at a minimum and feel like a warm pulse. In contrast, in-office IPL may require numbing to reduce discomfort, which can feel like a hot rubber band snapping against the skin, Ross says.

Why trust Harper’s Bazaar ?

For more than 150 years, Harper’s Bazaar has been the preeminent fashion and beauty resource for women at every age. We cover what’s new and what’s next in beauty by working with the world’s leading authorities in dermatology, plastic surgery, cosmetics, skincare, haircare, and fragrance. Every story we publish has been thoroughly researched and vetted by our team of beauty editors and industry experts.

Iman Balagam is a freelance writer who has been in the beauty industry for nearly five years. She has written for and contributed to top women’s magazines and digital brands such as Harper's BAZAAR, Allure, Byrdie, Elle and more. She will try *nearly* anything and spends a lot of time looking for new ways to store her beauty products in a small New York apartment.

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