 Hey guys Christopher Slyman here from Sly Guy Fitness. Welcome back Before we get into the rest of the video. I just wanted to talk about some tips and tricks to cutting body fat. I took some notes here and I Just thought that I would share them with you guys. It's really good for beginners And for those who may be more experienced too Let's get started. So first note I have is to train heavy I know a lot of people You know advocate training lighter using more reps, but Personally when I cut I prefer to train heavy and keep the reps low The reason for that is I want to preserve as much strength as possible because I'm already cutting calories and Reduce calories also means reduced energy output and that equals you know strength loss If you train heavy then at least your body can keep preserving as much as that strength as possible It'll keep a full look in your body. Your muscles won't look as flat Something else that I wanted to talk about when training is when you are cutting you want to reduce your resting time Which is the time from the end of one set to the beginning of another set You want to reduce that to about 30 to 40 seconds. Typically when someone's bulking they'll rest 60 to 90 seconds But you want to keep your heart rate up 30 seconds is a good amount of time to rest between your sets As long as your heart rates elevated you continue to burn more calories throughout your workout The next thing I want to talk about was Carbohydrates so when I'm cutting I like to start at around 200 grams of carbohydrates per day I try to eat the bulk of my carbs in the Like About an hour hour or two hours before my workout and then I like to eat the rest of my carbs after my workout The kind of carbs I like to eat before my workout would be anything complex and the kind of carbs that I like to eat after My work I will be simple carbohydrates like candy White rice white bread Protein so when you're cutting I recommend that you do not reduce your protein That much from when you're bulking I prefer to stay around 0.7 grams to 1 gram of protein per body weight The reason for that is because protein is filling protein is the most thermogenic macro That means that it elevates your body temperature while you're digesting it and elevated body temperature Equals more calories burned throughout the day The next thing I want to talk about is fats Fats is something that you guys need to be careful of because typically you consume fats without realizing you're consuming fats There's fats in all of oil fats and butter and you use this stuff while cooking and it all adds up I recommend using oil substitutes butter substitutes when cooking to help Cut calories from fat and Lastly, I wanted to talk about cardio. Some people think that cardio is not 100% necessary and It's true. You can definitely Shred fats without having to do cardio, but cardio definitely helps speed up the process. There's different types There's hit training. There's list training and I'll make a video in the future about those Personally, I prefer it. I prefer to do kickboxing as my cardio. It always works up a great sweat for me and That's all I had to share with you guys. So now I'm going to Transition into my workout. I did a kettlebell workout. I just tried to make it really easy for beginners You're only using one tool. That's the kettlebell. You pick a weight. That's good for you and Hope you guys enjoy the rest of it I We're gonna be doing some fasted cardio some fasted weight training I prefer to train fasted when I cut because you burn more fat directly rather than burning glucose from the food you eat And that's my preferred way of training when I cut. So I'll see you guys at the gym I've been keeping myself so busy Let's start over go. No, fuck you