{"id":83477,"date":"2025-11-26T12:44:25","date_gmt":"2025-11-26T12:44:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83477"},"modified":"2025-11-26T12:44:25","modified_gmt":"2025-11-26T12:44:25","slug":"cut-workout-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/","title":{"rendered":"Cut Workout Plan: Research-Backed Training, Nutrition, and Execution"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Can_I_Lose_7_Body_Fat_in_2_Months\" >Can I Lose 7% Body Fat in 2 Months?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Should_I_Lift_Heavy_when_Cutting\" >Should I Lift Heavy when Cutting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#What_Is_a_Solid_Cut_Workout_Plan\" >What Is a Solid Cut Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Cut_Workout_Plan_at_Home_Modifications\" >Cut Workout Plan at Home Modifications<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Exercise_Steps\" >Exercise Steps<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Dumbbell_Incline_Press\" >Dumbbell Incline Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Dumbbell_Lateral_Raise\" >Dumbbell Lateral Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Triceps_Pressdown\" >Triceps Pressdown<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Barbell_Biceps_Curl\" >Barbell Biceps Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Barbell_Back_Squat\" >Barbell Back Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Romanian_Deadlift_RDL\" >Romanian Deadlift (RDL)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Leg_Press\" >Leg Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Barbell_Hip_Thrust\" >Barbell Hip Thrust<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Lying_Leg_Curl\" >Lying Leg Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Standing_Calf_Raise\" >Standing Calf Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Plank\" >Plank<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Which_Food_Is_Best_for_Cutting\" >Which Food Is Best for Cutting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#What_Not_to_Do_When_Cutting\" >What Not to Do When Cutting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Is_8_Weeks_Enough_for_a_Cut\" >Is 8 Weeks Enough for a Cut?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#How_Much_Fat_Can_I_Realistically_Lose_in_2_Months\" >How Much Fat Can I Realistically Lose in 2 Months?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#How_can_I_burn_1000_calories_in_1_hour\" >How can I burn 1,000 calories in 1 hour?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#How_many_calories_does_a_20-minute_walk_burn\" >How many calories does a 20-minute walk burn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#Do_you_burn_calories_when_youre_sleeping\" >Do you burn calories when you\u2019re sleeping?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#What_cardio_burns_the_most_calories\" >What cardio burns the most calories?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A \u201ccut\u201d, or a cutting phase, is a term used in fitness and bodybuilding to describe a period that is dedicated to reducing body fat while preserving as much muscle mass as possible. It\u2019s not just about weight loss, it\u2019s about targeted fat loss. To achieve this, you need to create a sustained energy deficit, meaning you burn more calories than you consume.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Gym-Workuot-Plan3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The body responds to this deficit in several ways. Physiologically, it begins to mobilize stored energy, primarily from adipose tissue (body fat). However, the body is also programmed for survival. When it senses a prolonged energy shortage, it can initiate a process called adaptive thermogenesis. This is where your metabolism slows down more than would be expected from weight loss alone, which makes it harder to continue losing fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is where a strategic cut workout plan and precise nutrition become crucial. Resistance training signals your body to hold onto muscle tissue, while a high-protein diet provides the building blocks to prevent muscle breakdown.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article provides a detailed, research-backed guide to structuring your training, nutrition, and lifestyle for a successful cutting phase. We\u2019ll break down complex science into actionable steps, ensuring you have the tools to achieve your goals safely and effectively.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Lose_7_Body_Fat_in_2_Months\"><\/span><b>Can I Lose 7% Body Fat in 2 Months?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing a specific percentage of body fat, such as 7%, in a short timeframe of two months is an ambitious goal. Whether it\u2019s achievable depends entirely on your starting point. For someone with a higher initial body fat percentage, a 7% reduction may be possible, but for a leaner individual, it\u2019s much less likely and potentially unhealthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Contemporary research from case studies on contest-preparation athletes suggests a safe and effective rate of weight loss is between 0.5% and 1.0% of your total body weight per week (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/1550-2783-11-20\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). For an 80 kg (176 lb) person, this equates to losing 0.4-0.8 kg (approximately 1-2 lbs) per week. Attempting to lose fat faster than this significantly increases the risk of muscle loss, nutrient deficiencies, and severe metabolic adaptation.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73286\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">For a 7% body fat reduction, you need to consider the total fat mass you must lose:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If an 80 kg individual starts at 20% body fat (16 kg of fat mass), a 7% drop to 13% body fat means losing 5.6 kg of pure fat. At a rate of 0.5 kg per week, this would take roughly 11 weeks, which is longer than two months.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, for most people, a two-month timeframe is too aggressive for such a large drop in body fat without compromising muscle.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Lift_Heavy_when_Cutting\"><\/span><b>Should I Lift Heavy when Cutting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, lifting with sufficient intensity is one of the most important factors for preserving muscle during a cut. When your body is in an energy deficit, it looks for ways to conserve energy. Muscle tissue is metabolically expensive, which means it requires calories to maintain. Without a strong stimulus to keep it, your body may catabolize (break down) muscle for energy (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322009760?via%3Dihub\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting &#8220;heavy&#8221; provides that stimulus (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11154-025-09968-3\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, &#8220;heavy&#8221; doesn\u2019t mean you must exclusively lift for one-rep maximums (1RM), which is the most weight you can lift for a single repetition. Instead, it refers to training with a high degree of effort close to muscular failure. A practical way to measure this is with reps in reserve (RIR). RIR is the number of repetitions you could still perform with good form at the end of a set.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During a cut, you should aim to train most of your sets within a 1-3 RIR range (<\/span><a href=\"https:\/\/blog.nasm.org\/reps-in-reserve\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This means you finish each set feeling like you could have only done 1 to 3 more reps. This level of intensity signals to your body that your muscle is essential and must be preserved, even in a <a href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/\">calorie deficit<\/a>. While your recovery capacity may decrease, prioritizing intensity over high volume (total sets and reps) is the key to holding onto your hard-earned muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are interested in a comprehensive program, you can find more details in a dedicated cutting workout plan.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75862\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Solid_Cut_Workout_Plan\"><\/span><b>What Is a Solid Cut Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A solid cut workout plan prioritizes intensity and muscle preservation through compound movements. This 4-day-a-week program is structured as an upper\/lower split, which you will repeat twice. This frequency ensures each muscle group is stimulated twice per week, which is optimal for maintaining muscle mass (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The plan focuses on progressing your lifts, either by adding a small amount of weight or by performing one more repetition than the previous week with the same weight. Every 4 to 6 weeks, you should schedule a deload week, where you reduce your training volume and intensity by about 40-50% to allow your body to recover and dissipate fatigue (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2022.1073223\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s the workout schedule:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Days 1 and 5:<\/b><span style=\"font-weight: 400;\"> Upper body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Days 2 and 6:<\/b><span style=\"font-weight: 400;\"> Lower body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Days 3, 4, and 7:<\/b><span style=\"font-weight: 400;\"> Rest or active recovery (e.g. 30-45 minutes of walking)<\/span><\/li>\n<\/ul>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<p><b>Tempo Notes:<\/b><span style=\"font-weight: 400;\"> Tempo is described with four numbers (e.g. 3-1-X-1).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>First number:<\/b><span style=\"font-weight: 400;\"> Eccentric (lowering) phase in seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Second number:<\/b><span style=\"font-weight: 400;\"> Pause at the bottom.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Third number:<\/b><span style=\"font-weight: 400;\"> Concentric (lifting) phase (&#8220;X&#8221; means as fast as possible).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fourth number:<\/b><span style=\"font-weight: 400;\"> Pause at the top.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cut_Workout_Plan_at_Home_Modifications\"><\/span><b>Cut Workout Plan at Home Modifications<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re working out at home with limited equipment, you can substitute exercises. This is a great option for a cut workout plan for beginners.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Barbell Bench Press:<\/b><span style=\"font-weight: 400;\"> Dumbbell bench press or push-ups (add weight with a backpack if needed).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bent-Over Barbell Row:<\/b><span style=\"font-weight: 400;\"> Dumbbell rows or inverted rows using a sturdy table.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell Overhead Press:<\/b><span style=\"font-weight: 400;\"> Use dumbbells or resistance bands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lat Pulldown:<\/b><span style=\"font-weight: 400;\"> Pull-ups (use assistance bands if needed) or banded pulldowns.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Barbell Back Squat:<\/b><span style=\"font-weight: 400;\"> Dumbbell goblet squats or Bulgarian split squats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Romanian Deadlift:<\/b><span style=\"font-weight: 400;\"> Dumbbell RDLs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg Press:<\/b><span style=\"font-weight: 400;\"> Weighted step-ups or lunges.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lying Leg Curl:<\/b><span style=\"font-weight: 400;\"> Stability ball leg curls or banded leg curls.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75849\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Steps\"><\/span><b>Exercise Steps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Barbell Bench Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench with your feet pressed firmly to the ground for total-body stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar just outside shoulder width &#8211; keep your wrists straight and your elbows at about 75 degrees from the torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the bar, bring it directly above your shoulders, and lower slowly to touch your mid-chest (about 3 seconds).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the bar upward explosively until just before your elbows lock out.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Drive your upper back into the bench and &#8220;break the bar&#8221; to engage your lats and protect your shoulders.<\/span><\/li>\n<\/ol>\n<p><b>Bent-Over Barbell Row<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your knees slightly bent. Hinge forward at the hips to bring your torso nearly parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the bar with an overhand grip, your hands just wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the bar toward your lower ribs, squeezing your shoulder blades together at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar under control until your arms are fully extended.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Maintain a flat back and lead the movement with your elbows, not your wrists.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Overhead Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet shoulder-width apart, dumbbells at shoulder height and your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and glutes to avoid excessive arching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press both dumbbells upward until your arms are fully extended but not locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells back to shoulder height under control.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Keep your ribs down and move your head slightly back as the weights clear your forehead.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75863\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Lat Pulldown<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at the machine, adjust the knee pad to lock your legs, and grip the bar with your hands wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your shoulder blades down and back as you start the pull.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw the bar down toward your upper chest, keeping your torso slightly leaned back (15\u201320\u00b0).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the bar return to the top with a controlled, full stretch.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Focus on pulling your elbows down to your sides rather than just pulling with your hands.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dumbbell_Incline_Press\"><\/span><b>Dumbbell Incline Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set an adjustable bench to a 30-45\u00b0 incline, and sit with your feet flat, dumbbells in hand at chest level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells upward and slightly together, stopping just before they touch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells slowly &#8211; until your upper arms are below parallel &#8211; keeping wrists neutral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly, then press up to the start.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Keep your shoulder blades retracted, your chest high, and avoid flaring your elbows excessively.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dumbbell_Lateral_Raise\"><\/span><b>Dumbbell Lateral Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet shoulder-width apart, dumbbells at your sides, and your elbows slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the dumbbells out to your sides until they reach shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top, then lower them back under control.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Lead with your elbows, not your hands. Pause before you reach parallel to avoid swinging.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75859\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Triceps_Pressdown\"><\/span><b>Triceps Pressdown<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright at a cable stack with a straight bar attached, your elbows pinned to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar overhand, your hands just inside shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the bar down by straightening your arms, keeping your elbows stationary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and squeeze at the bottom, then allow the bar to return slowly upward.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Keep your shoulders still and focus on contracting your triceps, not your chest or shoulders.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Barbell_Biceps_Curl\"><\/span><b>Barbell Biceps Curl<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet under your hips. Grasp the bar with an underhand grip just outside of thigh width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the bar while keeping your elbows tight to your sides and your shoulders relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze at the top without letting your elbows drift forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar slowly until your arms are straight.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Control the movement, don\u2019t swing. Keep tension on your biceps through the full range.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Barbell_Back_Squat\"><\/span><b>Barbell Back Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position the bar across your upper back (traps) and set your feet shoulder-width apart, your toes slightly out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar just outside shoulder width and pull down to create upper back tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core, inhale, and squat by pushing your hips back and bending your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descend until your thighs are parallel to the floor (or deeper if comfortable), then drive up through your heels to stand.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Keep your chest tall, push your knees out in line with your toes, and maintain a neutral spine.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Romanian_Deadlift_RDL\"><\/span><b>Romanian Deadlift (RDL)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart and a barbell at thigh height, gripping just outside your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soften your knees and hinge at your hips, lowering the bar down the front of your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop when you feel a strong stretch in your hamstrings (bar at mid-shin, back flat).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive your hips forward to standing, squeezing your glutes at the top.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Keep the bar close to your legs and your shoulders pulled back throughout the movement.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75860\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Leg_Press\"><\/span><b>Leg Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in the machine, your feet placed shoulder-width and slightly turned out on the platform.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the platform, brace your core, and lower the weight by bending your knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop when your knees are at about 90\u00b0 or just past, without lifting your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the weight back to the starting position, stopping short of locking out your knees.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Push through your mid-foot and heels. Control the descent and don\u2019t bounce at the bottom.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Barbell_Hip_Thrust\"><\/span><b>Barbell Hip Thrust<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with your upper back against a bench, a barbell across your hips, your feet flat and hip-width apart, and your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core, then drive through your heels to lift your hips up, extending until your knees are at 90\u00b0.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and squeeze your glutes at the top, keeping your chin tucked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips under control back to the start.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Move through the hips, not the lower back. Avoid hyperextending your spine at the top.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lying_Leg_Curl\"><\/span><b>Lying Leg Curl<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on the leg curl machine with your ankles under the pad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the handles, keeping your hips on the pad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl your feet toward your glutes, squeezing your hamstrings at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the pad slowly back to the start.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Control both lifting and lowering. Don\u2019t lift your hips off the bench.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Standing_Calf_Raise\"><\/span><b>Standing Calf Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on the calf raise machine or a stable platform with the balls of your feet on the edge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your heels until you feel a stretch in your calves.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press up onto your toes as high as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top, then slowly lower back down.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Move through the ankle only. Avoid bouncing or using momentum.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Plank\"><\/span><b>Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up on the floor with your forearms under your shoulders and your legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Form a straight line from your head to your heels, bracing your core and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position, breathing steadily, avoiding sagging or arching your back.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Cue: Imagine pulling your elbows toward your toes to increase core engagement.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75812\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Food_Is_Best_for_Cutting\"><\/span><b>Which Food Is Best for Cutting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no single &#8220;best&#8221; food for cutting, but the best dietary approach prioritizes nutrient-dense, high-satiety foods. The goal is to maximize fullness and nutritional value for every calorie consumed.<\/span><\/p>\n<p><b>1. Lean Protein Sources<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Protein is the most important macronutrient during a cut. It\u2019s highly satiating, has the highest thermic effect of food (which means your body burns more calories digesting it), and is essential for muscle preservation (<\/span><a href=\"https:\/\/nutritionandmetabolism.biomedcentral.com\/articles\/10.1186\/1743-7075-11-53\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Systematic reviews on contest preparation recommend a protein intake of 2.3-3.1 grams per kilogram of fat-free mass (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24092765\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). For simplicity, aiming for 1.8-2.7 grams per kilogram (or 0.8-1.2 grams per pound) of total body weight is a solid target (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/1550-2783-11-20\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Examples:<\/b><span style=\"font-weight: 400;\"> Chicken breast, turkey breast, lean beef, fish (tuna, cod, salmon), egg whites, Greek yogurt, and protein powder.<\/span><\/li>\n<\/ul>\n<p><b>2. High-Fiber Carbohydrates<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrates fuel your training and prevent performance from declining (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2023.1331854\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Focus on high-fiber, slow-digesting sources to promote stable energy levels and satiety.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Examples:<\/b><span style=\"font-weight: 400;\"> Oats, quinoa, brown rice, potatoes, sweet potatoes, whole-grain bread, and legumes (beans, lentils).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75736\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>3. Fruits and Vegetables<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These are high in volume, but low in calories, which makes them perfect for filling your plate and your stomach. They also provide essential vitamins, minerals, and fiber (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322010262?via%3Dihub\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Examples:<\/b><span style=\"font-weight: 400;\"> Broccoli, spinach, bell peppers, asparagus, berries, apples, and oranges.<\/span><\/li>\n<\/ul>\n<p><b>4. Healthy Fats<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fats are essential for hormone production and overall health. During a cut, it&#8217;s wise to keep your fat intake at around 20-35% of total calories to leave enough room for protein and carbs (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2023.1331854\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Examples:<\/b><span style=\"font-weight: 400;\"> Avocado, nuts, seeds, and olive oil.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here\u2019s a sample macro breakdown for different body weights, assuming a target of 2.2 g\/kg protein, 1 g\/kg fat, and the rest from carbs, for an active individual in a moderate deficit.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>60 kg (132 lbs):<\/b><span style=\"font-weight: 400;\"> ~1,700 kcal | 132g Protein | 60g Fat | 160g Carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>80 kg (176 lbs):<\/b><span style=\"font-weight: 400;\"> ~2,200 kcal | 176g Protein | 80g Fat | 194g Carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>100 kg (220 lbs):<\/b><span style=\"font-weight: 400;\"> ~2,700 kcal | 220g Protein | 100g Fat | 235g Carbs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A sample meal could consist of 150g grilled chicken breast, 200g roasted sweet potatoes, and a large serving of steamed broccoli. If you\u2019re struggling with your diet, you may want to learn about <a href=\"https:\/\/betterme.world\/articles\/foods-to-cut-out-to-lose-weight\/\">foods to cut out to lose weight<\/a>.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/meal-plan-for-cutting\/\">How to Make a Meal Plan for Cutting (Sample Included)<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Not_to_Do_When_Cutting\"><\/span><b>What Not to Do When Cutting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A successful cut is as much about avoiding common mistakes as it is about following the right plan. Here are some pitfalls to steer clear of.<\/span><\/p>\n<p><b>1. Don&#8217;t Cut Calories Too Drastically<\/b><\/p>\n<p><span style=\"font-weight: 400;\">An overly aggressive calorie deficit is the fastest way to lose muscle, tank your energy levels, and cause a sharp drop in your metabolic rate (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41366-022-01090-7\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). A 4-week <a href=\"https:\/\/betterme.world\/articles\/cutting-workout-plan\/\">cutting workout plan<\/a> with extreme restrictions is not sustainable. Stick to a moderate deficit of 300-500 calories below your maintenance level.<\/span><\/p>\n<p><b>2. Don&#8217;t Eliminate Entire Food Groups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrates and fats aren\u2019t your enemy. Carbs are your primary fuel source for high-intensity training, and fats are essential for hormone function (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2023.1331854\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Removing them will impair your performance and health. Instead, control your portions.<\/span><\/p>\n<p><b>3. Don&#8217;t Neglect Your Sleep<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sleep is non-negotiable for performance, recovery (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21550729\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">), and hormone regulation (including hunger hormones such as ghrelin and leptin) (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4377487\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Aim for 7-9 hours of quality sleep per night. Chronic sleep deprivation elevates cortisol, which can promote muscle breakdown and fat storage.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75813\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>4. Don&#8217;t Rely Solely on Cardio<\/b><\/p>\n<p><span style=\"font-weight: 400;\">While cardio helps increase your energy deficit, excessive amounts before a resistance training session can interfere with recovery and hypertrophy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14636098\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Prioritize lifting, and use low-intensity cardio like walking (aiming for 7,000-12,000 steps daily) as your primary tool for burning extra calories.<\/span><\/p>\n<p><b>5. Don&#8217;t Manipulate Water and Sodium Drastically<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Unless you\u2019re an experienced competitor in the final days before a show (and under expert guidance), avoid extreme water and sodium manipulation. It provides no long-term fat loss benefit and can lead to dangerous electrolyte imbalances, cramping, and a &#8220;flat&#8221; appearance (<\/span><a href=\"https:\/\/www.teamusaphysique.com\/post\/the-effects-of-water-sodium-depletion-during-peak-week\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Stay consistently hydrated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A solid nutritional strategy is paramount. For more detailed guidance, consider exploring an in-depth <a href=\"https:\/\/betterme.world\/articles\/cutting-diet\/\">cutting diet.<\/a><\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-foods-for-cutting\/\">10 Best Foods For Cutting Weight And Getting Lean<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_8_Weeks_Enough_for_a_Cut\"><\/span><b>Is 8 Weeks Enough for a Cut?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An 8-week timeframe can be sufficient for a successful cut, but only if your goals are realistic. It\u2019s a popular duration for a cut workout plan for weight loss. Based on the recommended weight loss rate of 0.5-1.0% of body weight per week (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/1550-2783-11-20\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), you can expect to lose between 4% and 8% of your starting weight in two months.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For an 80 kg (176 lb) man, this translates to a loss of 3.2-6.4 kg (7-14 lbs). This is a significant and visually noticeable amount of fat loss that can reveal muscle definition and improve overall body composition. This makes an 8-week cut an excellent goal for someone looking to get leaner for an event, a vacation, or simply to kickstart a longer-term transformation. A cut workout plan for men or women can be tailored to this duration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, 8 weeks is generally not enough time for someone to go from a high body fat percentage to being &#8220;shredded&#8221; or stage-lean. That level of conditioning requires a much longer period, often 16-24 weeks or more, to strip away the last bits of stubborn fat without sacrificing muscle.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73288\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Fat_Can_I_Realistically_Lose_in_2_Months\"><\/span><b>How Much Fat Can I Realistically Lose in 2 Months?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Realistically, you can aim to lose between 3 and 7 kg (approximately 7-15 lbs) of fat in two months. The exact amount depends on your starting body weight, body fat percentage, genetics, and adherence to your plan. A heavier individual will be able to lose more total weight than a lighter person in the same timeframe.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to differentiate between weight loss and fat loss. Rapid weight loss in the first week is common, but much of it is water weight, especially if you reduce carbohydrate intake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). True, sustainable fat loss occurs at the steadier pace of around 0.4-0.8 kg (1-2 lbs) per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Monitoring progress with more than just the scale is essential. Take weekly progress photos and body measurements (waist, hips, chest). These metrics, combined with your strength levels in the gym, provide a much clearer picture of your body composition changes than weight alone.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75797\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_burn_1000_calories_in_1_hour\"><\/span><strong>How can I burn 1,000 calories in 1 hour?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Burning 1,000 calories in a single hour is incredibly difficult and requires sustained, high-intensity effort. An 80 kg (176 lb) person might achieve this by running at a fast pace (e.g. 12 km\/h or 7.5 mph) for a full hour, engaging in vigorous swimming, or using a rowing machine at a very high intensity. For most people, this isn\u2019t a sustainable or safe goal.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_does_a_20-minute_walk_burn\"><\/span><strong>How many calories does a 20-minute walk burn?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 20-minute walk at a moderate pace (e.g. 5 km\/h or 3 mph) will burn approximately 80-120 calories, depending on your body weight and the intensity (<\/span><a href=\"https:\/\/www.calculator.net\/calories-burned-calculator.html\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). A heavier person will burn more calories than a lighter person performing the same activity.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_burn_calories_when_youre_sleeping\"><\/span><strong>Do you burn calories when you\u2019re sleeping?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you burn calories while sleeping. Your body uses energy to perform essential functions such as breathing, circulating blood, and regulating body temperature (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-your-body-uses-calories-while-you-sleep\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). This is known as your basal metabolic rate (BMR). The exact number of calories burned depends on your age, weight, and body composition, but it typically ranges from 50 to 100 calories per hour.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_cardio_burns_the_most_calories\"><\/span><strong>What cardio burns the most calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Activities that engage multiple large muscle groups at a high intensity tend to burn the most calories. These include running, rowing, cycling at a high resistance, swimming, and using the elliptical or stair climber (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/what-exercise-burns-the-most-calories\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). <a href=\"https:\/\/betterme.world\/articles\/hiit-and-strength-training-weekly-schedule\/\">High-intensity interval training<\/a> (HIIT), which involves short bursts of all-out effort followed by brief recovery periods, is also exceptionally effective for calorie expenditure in a short amount of time (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1155\/2011\/868305\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cut_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Gym-Workuot-Plan6.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Executing a successful cut is a science that balances precise nutrition, intense training, and strategic recovery. It\u2019s not about deprivation, but intelligent programming. By maintaining a modest energy deficit, prioritizing high protein intake, and lifting with sufficient intensity, you\u2019ll create an environment in which your body is forced to burn fat while preserving muscle. Remember that consistency trumps perfection. Adhere to the principles that are outlined in this guide, listen to your body&#8217;s feedback, and be patient with the process. With a structured approach, you can transform your physique safely and sustainably.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A \u201ccut\u201d, or a cutting phase, is a term used in fitness and bodybuilding to describe a period that is dedicated to reducing body fat while preserving as much muscle mass as possible. It\u2019s not just about weight loss, it\u2019s about targeted fat loss. To achieve this, you need to create a sustained energy deficit, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83478,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[129,59],"tags":[],"coauthors":[45],"class_list":["post-83477","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-men","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cut Workout Plan: Research-Backed Training, Nutrition, and Execution - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CUT WORKOUT PLAN \u27a4 to lose fat and preserve muscle with our research-backed guide to training, nutrition, exercise execution, and common mistakes.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cut Workout Plan: Research-Backed Training, Nutrition, and Execution\" \/>\n<meta property=\"og:description\" content=\"\u2605 CUT WORKOUT PLAN \u27a4 to lose fat and preserve muscle with our research-backed guide to training, nutrition, exercise execution, and common mistakes.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-806-cut-workout-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Cut Workout Plan: Research-Backed Training, Nutrition, and Execution\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/\"},\"wordCount\":3299,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/cut-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-806-cut-workout-plan.png\",\"articleSection\":[\"For Men\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A \u201ccut\u201d, or a cutting phase, is a term used in fitness and bodybuilding to describe a period that is dedicated to reducing body fat while preserving as much muscle mass as possible. It\u2019s not just about weight loss, it\u2019s about targeted fat loss. To achieve this, you need to create a sustained energy deficit, meaning you burn more calories than you consume.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The body responds to this deficit in several ways. Physiologically, it begins to mobilize stored energy, primarily from adipose tissue (body fat). However, the body is also programmed for survival. When it senses a prolonged energy shortage, it can initiate a process called adaptive thermogenesis. This is where your metabolism slows down more than would be expected from weight loss alone, which makes it harder to continue losing fat.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is where a strategic cut workout plan and precise nutrition become crucial. Resistance training signals your body to hold onto muscle tissue, while a high-protein diet provides the building blocks to prevent muscle breakdown.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article provides a detailed, research-backed guide to structuring your training, nutrition, and lifestyle for a successful cutting phase. We\u2019ll break down complex science into actionable steps, ensuring you have the tools to achieve your goals safely and effectively.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can I Lose 7% Body Fat in 2 Months?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Losing a specific percentage of body fat, such as 7%, in a short timeframe of two months is an ambitious goal. Whether it\u2019s achievable depends entirely on your starting point. 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It\u2019s not just about weight loss, it\u2019s about targeted fat loss. To achieve this, you need to create a sustained energy deficit, meaning you burn more calories than you consume.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The body responds to this deficit in several ways. Physiologically, it begins to mobilize stored energy, primarily from adipose tissue (body fat). However, the body is also programmed for survival. When it senses a prolonged energy shortage, it can initiate a process called adaptive thermogenesis. This is where your metabolism slows down more than would be expected from weight loss alone, which makes it harder to continue losing fat.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is where a strategic cut workout plan and precise nutrition become crucial. Resistance training signals your body to hold onto muscle tissue, while a high-protein diet provides the building blocks to prevent muscle breakdown.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article provides a detailed, research-backed guide to structuring your training, nutrition, and lifestyle for a successful cutting phase. We\u2019ll break down complex science into actionable steps, ensuring you have the tools to achieve your goals safely and effectively.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can I Lose 7% Body Fat in 2 Months?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Losing a specific percentage of body fat, such as 7%, in a short timeframe of two months is an ambitious goal. Whether it\u2019s achievable depends entirely on your starting point. 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