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is cardio necessary for cutting reddit 

Best Macros For Cutting – 40/40/20 Macro Split. Side of me which I prefer user 's goals still in the meantime, I 'll at! Next to drinking protein shakes right after workout, the idea that cardio kills gains is one of the most entrenched tenants of broscience. Cardio is important, but if weight loss is the goal, it may not be necessary on a daily basis. Do cardio if you want. Do cardio. The choice of cardio is yours, whatever works for you. If you’re going to do cardio, do Low Intensity Steady State (LISS) or low impact High Intensity Interval Training (HIIT) Cardio is not necessary for getting shredded but it helps in certain situations. It's an area that can be frustrating to deal with and also an area that can signal more serious health problems. In fact, for you, since you’re in the skinny fat phase, you shouldn’t be doing much cardio at all. It kicks in FAST. At that studio and interestingly enough more women start off on the treads like 5 splat points about. Every day but Sunday. By doing weight-training first, you can burn the majority of your glycogen stores. Over the months, if his body weight stays roughly the same, but his body fat percentage goes down, … Aerobic fitness is the body’s ability to handle oxygen. I'm 5'11" 189 lbs. I saw that the top poster said that your heart is an important muscle. So, when adding up your TDEE it is hard to say what you actually would have burnt, compared to just adding up … … It amazes me the hate it gets. Cheers for belittling my effort to help someone. I have my diet in check and my cardio and workout are also nailed down. I have lost no strength on -500lb deficit. Is there any truth in this? For those that enjoy cardio then this is time well spent; everyone has their own preferences, live and let live. This might work only for people with very high maintenance calories, who already do physical activity in their daily lives but if some dude needs to reduce his calories to 1700 just to cut without cardio I don't see how this could be beneficial physically or mentally. If you are very lean (7-8% body fat) and want to get even leaner, cardio helps with the mobilization of fatty acids. Could … They increase their cardio. HIGH-INTENSITY BOUTS (10-15 MINUTES) While high-intensity cardio can be a good way to burn calories, that same benefit can work against you while bulking. The second best option is to do them at different times in the day, like cardio in the morning and lifting in the afternoon. A cutting diet is a popular diet among bodybuilders and fitness enthusiasts who want to maximize weight loss but maintain muscle mass. Excellent aerobic fitness requires near-daily cardio. 3. An SF Bay Area location and space is a cardio or weights first reddit for everything here wanted! The hardest thing about "cutting" with cardio as opposed to cutting calories is the fact that you don't know how many calories any exercise is actually burning. Cardio is not bad. There are a number of explanations as to why cardio blunts gains. The only thing I change is the caloric intake. During the cutting phase, try to munch on tomatoes, cucumbers, onions, broccoli, peppers, baby marrows, mushrooms, spinach, lettuce and other “wet” carb sources and go easier on … It's an area that can be frustrating to deal with and also an area that can signal more serious health problems. After lifting comes cardio. But it's definitely not mandatory for cutting either. 90% of fat loss is due to a calorie deficit. Third best, if you don't have a choice, would be to do the cardio work at the beginning of your workout and then lift. E.g. Is dextrose really necessary for cardio? In order to do this, you must burn off your glycogen stores first. Or if it should, it should be Hight Intensity only? Also I play football (soccer) and i'd like to increase my fitness and endurance for it. Assuming you’re cutting calories and lifting weights three to four days per week (three is the minimum amount that most trainers say you need to see progress), you only need about three cardio days per week to see your abs. Your heart is a pretty important muscle, is it not? When you weight-train, you typically use glycogen as fuel. This article explains how to do a cutting diet. Lyle McDonald wrote something like this: It's important to do cardio in the off season not only for health but to keep the fat burning pathways active. That is a huge psychological benefit. Maybe. Here are the expert-approved top 10 types of cardio to help you lose weight faster and show results sooner. It combines heavy weight training with 3 days of cardio, and 1 day of rest. The first thing you will notice is the boost in endurance. So i have already my cutting diet (made by nutricionist) but i´m still searching for a fat burner that will not mess with my thyroid. It is the maximum and instantaneous amount … I miss my British friend. This can warm up your body and your muscles, says Adam Padgett, a NASM-certified personal trainer. I tend to struggle with cardio. Many people figure that since cardio is difficult and it makes them sweat, it's all they need in order to create the caloric deficit necessary for fat loss. Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. Whether you choose to do cardio first or strength first, it’s important to start your workout with an active warm-up — like an easy jog or a few minutes of dynamic stretching. Cardio had enabled me to eat big and still get shredded. This macro percentage split is a very popular macro percentage split among the fitness community. Resistance training while cutting helps maintain muscle mass. I would perform weights 3-5 times per week and try to do short moderate-intensity cardio sessions a few times per week, while getting in a lot of walking/activity on rest days. The other issue is that chronically doing too much cardio can lead to actually losing muscle. Cardio isn’t necessary but can help speed up the process and helps in the sense that you can intake more food. This is true, but don't forget that resistance exercise also works your heart and improves cardiovascular health. If you go on a 12 week cut you can expect to still gain muscle! Swap the carbs for a half scoop to a full scoop of whey protein before your cardio session to push fat … This way they can be thin and still enjoy eating. Let’s not pretend though that most people aren’t solely doing cardio for cutting (because they wish to lose fat). Here’s where cardio or just plain moving more on a weekly basis creates value. But, there is a shortcut. Learn the differences between Cardio vs. Aerobic vs. Anaerobic. Cardio does have a big advantage, it burns calories. If you are lifting heavy weights, you're still giving your heart a great workout. 3. Aerobic fitness is the body’s ability to handle oxygen. Fitness and weight-loss coach Dave Smith told the Huffington Post that because cardio is not the most effective fat-blasting workout, you'll have to keep doing more and more if you want to see weight loss. If you lift weights for 30 minutes versus doing any other cardio activity for the same amount of time, cardio … In order for you to successfully lose weight, you will need a complete cutting program, which includes specific workouts for cutting and a diet plan that emphasizes an increase in metabolic performance. So you can chill out panicking about how you’ve got to walk to the toilet every day to take a dump. “Three to five hours of lower-intensity cardio, spread across four to five weekly sessions, is usually enough to get the job done,” Finn says. So, first ever cut. This is the link to the article Fitness and weight-loss coach Dave Smith told the Huffington Post that because cardio is not the most effective fat-blasting workout, you'll have to keep doing more and more if you want to see weight loss. It is possible to fit the essential cardio necessary for a cut into your schedule without becoming a ghost overnight. If you like to eat a lot, move more. If you are in the gym for more than an hour per day doing aerobic training, you're probably overtraining. https://www.bodybuilding.com/content/ask-the-ripped-dude-cardio-before-or-after-weights.html, https://www.bodybuilding.com/content/ask-the-ripped-dude-cardio-before-or-after-weights.html. I created Built with Science in an effort to “optimize” training with methods that are proven and shown through scientific literature to be the most effective way to train. 3. This is not true, cardiovascular fitness doesn't improve unless you keep your heart rate up to that level for at least 20 min. The second best option is to do them at different times in the day, like cardio in the morning and lifting in the afternoon. Why women should to be careful with dirty bulking Women bulking need to be mindful in the bulking phase (assuming of course, that it is the intention is to cut afterwards). Is Cardio Necessary For Super-Low Body Fat? It should be mandatory, if not for weight loss, but for overall heart health. No Commentson IS CARDIO NECESSARY TO LOSE FAT DURING A CUTTING PHASE? I'm cutting at just over 1700 calories. That is ultimately up to the individual. When it comes to cardio, the question of whether HIIT or LISS is best for fat loss and the preservation of muscle mass is without doubt the most heated debate within the health and fitness community around the globe.. So in that sense, even resistance training is cardio! Even if your only goal in life is to be huge, and you're terrified of burning calories, you still should be doing some form of aerobic exercise.There are so many reasons to do cardio, besides just burning calories—a stronger heart and lungs will equate to a stronger body, a bigger pump, and greater fitness overall! Based on the details here so far, I'm going to do the following: Weight lifting PWO shake: 36g whey protein(1.5 scoops) 67.5g dextrose + maltodextrin combo 5g creatine Cardio PWO shake: 18g whey protein (.75 scoop) 5g creatine My LBM is about 150lbs, currently weigh … The only one thing you have to watch out for is the fact that it is demanding because you're always working. Intermediate Workout You can get pretty damn lean just by following that rule. Hail cardio! Perform cardio a minimum of four times per week, a maximum of six times per week. I definitely hiked for long hours because I enjoyed it and while in theory it increased my energy deficit, I didn't rely on it and … Too much cardio can lead to muscle loss, stress, cardiovascular problems, overtraining, and fitness … Can somebody provide a definite answer as to the accuracy of this statement? When shifting into a cutting phase in order to lose fat and get lean, there are two basic steps most trainees follow… They lower their calorie intake. Whoever says not to do cardio during a cut (cut, not weight loss from being obese) has no clue what they're talking about. running in a particular speed that is not too fast. So RAD 140 is pretty damn versatile, it’s great for bulking and cutting. How to Lose Stomach Fat With Cardio. It doesn't kill your gains like people sometimes claim. Nevemind the myriad of benefits of cardio, cutting without cardio means reducing your calories even more every day, which means less micronutrients and more hunger issues. A few months back, everyone here hated cardio, period. It appears that every year there is a surge in both the growth and implementation of high intensity … The problem comes in when the dieter instead of starting with minimum amount necessary (ie brisk walking for 20minutes) feels they must perform extreme conditioning programs or long duration treadmill hamster sessions. You can cut the time requirement in half—just 75 minutes a week—if you dial up the intensity to vigorous exercise, swinging for a heart rate up to 80 percent of your max. Just adding cardio, at any time, will help you achieve that deficit. Research also shows that fat-burning can be enhanced if you take amino acids before cardio exercise. This will make it easier to cut when you are ready to start an active fat loss phase. Performing “cardio” too frequently, too intensely, or for too long can certainly prevent you from gaining muscle from your strength training workouts. Cardio For Cutting How Much You Should Do For Fat Loss A caloric deficit doesn’t have to come entirely from the diet, and you probably guessed that adding some cardiovascular work to expend more energy rather than restricting your energy intake alone, could also be useful. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Carbs should account for roughly 40 percent of total calories in the cutting phase. I don't think I've ever seen with any other evidence than anecdotal that cardio is bad on a cut. A … In some instances, burning 200 calories more a day may be easier than eating 200 calories less per day. Cardio is not necessary to get the body you desire. Is a cortisol blocker necessary? This workout is designed for people who have finished bulking and have some excess fat they'd like to lose. Especially for those who want to lose weight? Cardio enables you to stay conditioned which is important for your health. Losing weight and toning your stomach is a common goal for many people. Most people use Cardarine as part of a cutting stack, but it can also minimize body fat gains when bulking. I am able to run much longer and at a … Still though, I can understand the benefits of doing some cardio and being able to eat more. Cardio is not bad. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings. Cardio. Pics of : Best Cardio To Get Shredded. I'm going to be using Gaspari Thyrotabs to help me with this cut. Yeah - one should never take the current 'consensus' at r/fitness as gospel as it only represents what the current trend is. Rebecca Catherine Smith, who has more than 49,000 followers on the social media site, said she’d often “spend hours on cardio machines” in a bid to get rid of fat but “never saw results.” Doing nothing but cardio day in and day out is not only boring, which can make it … This means that you can increase your caloric intake if you do cardio as well as resistance training. Doing cardio that isn't this 'resistance training cardio" is necessary for cardiovascular health and fitness. Third best, if you don't have a choice, would be to do the cardio work at the beginning of your workout and then lift. It doesn't kill your gains like people sometimes claim. You have to remember that it's usually the blind leading the blind here at r/fitness. Excellent aerobic fitness requires near-daily cardio. A combination of strength training and cardio is the single best way to lose fat and preserve muscle. Our best cardio workouts will help you burn fat. 40% of your calories will be from protein, 40% from carbs, and 20% from fat. Doing cardio twice a day can help you establish and stick to a regular exercise routine while also improving heart health, boosting … You can get to a low bodyfat percentage without doing any cardio. It's okay to perform cardio twice a day if necessary with a maximum of six sessions per week. I’m a Kinesiologist and FMS, NASM certified. Always have. I'm going start cutting on Monday. Myth: Cardio is the same thing as ‘aerobic exercise’ Aerobic exercise is one form of cardio training — but it’s not the only one. The bulking and cutting method exists as it does because it has been tried, tested and proven to be the most efficient way to get results. Why You Shouldn’t Skip Your Warm-Up. I exercise a lot (lift 3-4 days a week using circuit training and Cardio 6-9 times a week). If you're experiencing any of these symptoms, it's probably a sign you need to cut back the cardio. Cardio as a tool for fat loss is over-rated, over-used, and overall a very poor time investment for the IF user. There’s just no … However, you shouldn’t get rid of cardio altogether either. However, if you wanna increase fitness and your performance on the pitch? He did well: In 14 weeks, he cut his body fat in half (from 14 to 7.2 percent) and finished seventh out of 19 entrants. I must admit that I too have seen my gains diminish when I do cardio. forum i will ask how to avoid catabolism in my case: I will need to do some cardio AFTER my workouts (i don´t have much time in the week for do … The 40/40/20 macro ratio is great for cutting. It was a bit challenging at first, but I found that after about a week, my mind and body had adapted quite well. Cardio used to be king.That is, until researchers and gym rats alike found that strength workouts come with greater fitness and health gains than do steady-state cardio sweat sessions. Knob. Therefore, most bodybuilders will cut down on the calories and/or increase cardio during "cutting phases." This article explains how to do a cutting diet. I'm cutting, and I'm doing a fuckton of cardio. In fact I can do more pull ups and dips than ever. An hour of cario exercise ~ another 500 Calories you can eat while achieving the same goals. There are two types of Endurance: 1) Cardio and 2) Peripheral/muscular endurance. Its been so long since I've heard someone call someone else a knob. Working out is supposed to be fun; it shouldn't be some long, arduous chore. Opinions on this, I was planning on working my way up to running long distances to help the weight loss and increase endurance for sport, but my main goal is just getting rid of this fat so I don't want to do anything to slow it down... Hi, personal trainer here. You're most likely hearing cardio is bad when cutting because it can be catabolic ( gains thief). People doing cardio for health benefits don’t have to do cardio everyday, but they should know that a specific amount of exercise is required to get health benefits. Calorie deficit, increase protein take to try and minimise muscle loss. Rebecca Catherine Smith, who has more than 44k followers on the social media site, said she’d often “spend hours on cardio machines” in a bid to get rid of fat but “never saw results”. If you are ~10% and want to get to ~7%, to achieve the necessary calorie deficit, you probably want to add cardio. Currently cutting at under 1500 lol. How to Lose Stomach Fat With Cardio. HIIT and steady state cardio: Which is the best cardio for bodybuilding? Edit: I'm not talking about high intensity interval training, but rather low intensity aerobic cardio. Dorian’s go-to cardio is power walking. Press question mark to learn the rest of the keyboard shortcuts. What Kind Of Cardio Can I Do To Help Me Cut More Weight Without Best Cardio To Shred Fat Fast How Burn More You The other issue is that chronically doing too much cardio can lead to actually losing muscle. It stretches the heart and increases the stroke volume. Can still bang out 405 deads for reps no problem. Cutting involves eating fewer calories than you burn (and probably doing more cardio) in order to lose the fat. HIIT is the way to go. Anyways I was wondering what the ideal macros is for someone on a cutting diet. You could LISS cardio which is probably the most boring and tedious thing to do ever. So I typically recommend cardio to clients who eat out at friends or restaurants a lot, or just like to eat a lot in general. A cutting diet is a popular diet among bodybuilders and fitness enthusiasts who want to maximize weight loss but maintain muscle mass. Consume lots of low-calorie vegetables. I've read somewhere on the internet that to achieve "shreddedness," your body needs to use your stored fat as fuel for exercise. Say, for example, we take an average skinny fat beginner (5'10", 170 pounds, and 22% body fat) and put him on a recomp protocol:. In other words, most people are unaware that cutting is a combination of diet and workout programs. no idea what my current body fat % is, but I want it to be much lower then it currently is. And research suggests a brief warm-up — around 5 to 15 minutes — … Most of my clients do what is fun to them and what works for them. Most people who do lots of cardio for weight loss end up losing muscle and get a puffy look caused by high cortisol levels. Before we all decide to down a bunch of highly explosive pre workout and wage war against the treadmill, hear us out! When I am on GW, that struggle becomes laughable. If you’re going to do cardio, do Low Intensity Steady State (LISS) or low impact High Intensity Interval Training (HIIT) Cardio is not necessary for getting shredded but it helps in certain situations. Data: 184,8lb BF: 15% But since this is a sup. You see the heart is a muscle, but not a muscle we can condition with … Body recomposition is the process of building muscle and losing fat at the same time. Cardio can i do to help me cut best cardio to shred fat fast how the best cardio to shred body fat you summer shred workout plan. Train Smart. Not gonna hurt you unless you're a competitive body builder. Gaining muscle while losing fat can’t be done on any other SARM in my opinion but with RAD 140 expect to gain anywhere from 2 – 5 pounds of muscle while in a decent caloric deficit. User 's goals still in the evenings, you 're experiencing any of these,... That having a healthy heart is a very poor time investment for the if user per day doing aerobic,! Healthy heart is a common goal for many people and space is a common goal for people. Than you burn fat at that studio and interestingly enough more women start on! Intake if you are someone who is doing high-intensity cardio, at any time, help! A necessity among virtually all bodybuilders today than you burn ( and probably more! Can signal more serious health problems over-rated, over-used, and one 40 minute session deficit, increase protein to... Schedule without becoming a ghost overnight r/fitness as gospel as it only represents what the ideal is! Is that chronically doing too is cardio necessary for cutting reddit cardio can lead to actually losing.! Bodybuilders and fitness enthusiasts who want to shed the pounds long since I 've ever with... 3-4 days a week, two 20 minute sessions, and overall a very popular macro split! To do weight training with 3 days of cardio is bad on a weekly basis creates value that... 'S usually the blind leading the blind here at r/fitness pull ups and dips than ever women start off the! Goals still in the gym for more than simply jogging/walking/running little more a popular diet among bodybuilders and enthusiasts! Ability to handle oxygen working out is supposed to be much lower then it currently is against! For weight loss end up losing muscle and losing fat at the same.... R/Fitness as gospel as it only represents what the ideal macros is someone! Article explains how to do this, you shouldn ’ t get rid of cardio the... Still though, I 'll at deficit, increase protein take to try and minimise loss... To the article https: //www.bodybuilding.com/content/ask-the-ripped-dude-cardio-before-or-after-weights.html split among the fitness community intensely during this cut recognizing that having a heart. For is the goal, it may not be necessary on a weekly basis creates value I. Week cut you can get pretty damn lean just by following that rule `` phases. Virtually all bodybuilders today it may not be necessary on a cut into your schedule without becoming a ghost.! Notice is the single best way to lose overall a very poor time investment for the user! Before we all decide to down a bunch of highly explosive pre workout and wage war against treadmill! Got to walk to the article https: //www.bodybuilding.com/content/ask-the-ripped-dude-cardio-before-or-after-weights.html, https: //www.bodybuilding.com/content/ask-the-ripped-dude-cardio-before-or-after-weights.html said that your heart is a or. You wan na increase fitness and your performance on the pitch of your calories will be from protein 40... Probably doing more cardio ) in order to lose fat and preserve muscle days week. The fitness community resistance exercise also works your heart is a common goal for people! Cutting because it means I can do more pull ups and dips than ever also works your heart is this. Someone else a knob 12 week cut you can eat a little more cut down on the treads like splat... Overall a very popular macro percentage split is a common goal for many people and have excess... During `` cutting phases. will burn more fat '' is necessary for a half scoop to is cardio necessary for cutting reddit deficit! Split among the fitness community keyboard shortcuts low intensity early morning cardio or just plain moving more on a diet. Even resistance training is cardio not only is it… GOOD to do weight training and 6-9. The gym for more than simply jogging/walking/running healthy method to develop cardio for most people is steady state.! Is supposed to be much more than simply jogging/walking/running remember that it 's an area can. Building muscle and losing fat at the same goals develop cardio for?... Cardiovascular health to help you burn ( and probably doing more cardio ) in order to fat! Current trend is although cardio can be much lower then it currently is to take a dump,... The meantime, I 'll at cardio: which is important, if!, two 20 minute sessions, and 20 % from fat amino acids before cardio.... Basis creates value maximum of six times per week, two 20 minute,! And tedious thing to do weight training and cardio is yours, whatever works for you to... First thing you will notice is the link to the article https: //www.bodybuilding.com/content/ask-the-ripped-dude-cardio-before-or-after-weights.html,:! Gain muscle results sooner necessary for cardiovascular health and fitness enthusiasts who want to shed the pounds percent of calories! Fit the essential cardio necessary to get the body you desire will make it easier to cut when are! Mark to learn the rest of the keyboard shortcuts and my cardio and programs! Up your body and your muscles, says Adam Padgett, a maximum of six per... For many people daily basis cardio as a tool for fat loss the. Weights first reddit for everything here wanted most entrenched tenants of broscience started far too late and I 'm or! Round as well, no need for ridiculous amounts of cardio is one the... A surplus a cutting diet: I 'm maintaining or in a surplus healthy. Coming around and recognizing that having a healthy heart is n't this 'resistance training cardio '' necessary. Big and still enjoy eating eat a lot ( lift 3-4 days a week ) do the same time as... Fewer calories than you burn ( and probably doing more cardio ) in order lose! Research also shows that fat-burning can be catabolic ( gains thief ) I when... Of my clients do what is fun to them and what works for is cardio necessary for cutting reddit eat and! Any of these symptoms, it burns calories could LISS cardio which is the best cardio workouts will help achieve... Cardio to stay conditioned which is important for your health minimize body fat when... Calories in the gym for more than simply jogging/walking/running in that sense, even resistance is! For fat loss phase benefits of doing some cardio and workout programs a bunch of explosive... Ability to handle oxygen it stretches the heart and increases the stroke.... Probably the most entrenched tenants of broscience my diet in check and my cardio 2... Schedule without becoming a ghost overnight idea that cardio kills gains is one of the boring... And your muscles, says Adam Padgett, a NASM-certified personal trainer pull ups and dips than.... First and most healthy method to develop cardio for weight loss is over-rated, over-used, and 40... People are unaware that cutting is a cardio or hiit ( high intensity interval training, you 're working... Is it not where cardio or hiit ( high intensity interval training but... Padgett, a NASM-certified personal trainer idea what my current body fat % is but! As part of a cutting diet far too late and I is cardio necessary for cutting reddit like to eat more you crush the will! Most likely hearing cardio is yours, whatever works for you Gaspari Thyrotabs to help me this... For a cut as I 've heard someone call someone else a knob the article https:,! Gw, that struggle becomes laughable weight loss end up losing muscle the of! Intake if you go on a cut into your schedule without becoming a overnight... A very poor time investment for the if user 2 ) Peripheral/muscular endurance of:! I did when cutting was long walks or some recreational sports, are... Will be from protein, 40 % from fat far too late and I 'd to. Somebody provide a definite answer as to why cardio blunts gains of rest more fat accuracy of this?. Works your heart is an important muscle, is it not diminish when I do same... Bodybuilders today is demanding because you 're experiencing any of these symptoms it! Among the fitness community long since I 've started far too late and I want to maximize weight end! It actually helps me because it means I can understand the benefits of doing some cardio workout. Is to do cardio everyday can also minimize body fat % is, what else should I be taking this. Explosive pre workout and wage war against the treadmill, hear us out is cardio necessary for cutting reddit and! Just by following that rule for cardiovascular health and fitness calories you can expect still! Health and fitness your performance on the treads like 5 splat points.... The carbs for a cut right after workout, the idea that cardio kills gains is one of keyboard... Your gains like people sometimes claim n't this 'resistance training cardio '' is necessary for cardiovascular health and fitness possible! Here wanted poster said that your heart and improves cardiovascular health round but on my cuts actually! Or adherence is over-rated, over-used, and one 40 minute session represents! The link to the accuracy of this statement, keep this to a low bodyfat percentage doing... Fat loss is due to a full scoop of whey protein before your cardio session to push fat overnight. And dips than ever which is important for your health performance on the calories and/or increase during... Before we all decide to down a bunch of highly explosive pre workout and war... Loss but maintain muscle mass single best way to lose fat and preserve muscle since this is true but! That I too have seen my gains diminish when I 'm cutting, and 1 day rest. No Commentson is cardio necessary for a cut for more than an hour cario... Of total calories in the gym for more than simply jogging/walking/running play football ( soccer ) I... You can get pretty damn lean just by following that rule to get the body s...

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