 Now that you're under my spell, welcome to the video. The cut series, we're getting shredded, absolutely sliced and diced. Today, we're going to talk about how to work out for shredding, how to change your programming to get diced, shredded, lean, shredded beef, cheese, macaroni, lean style. We're going to talk about cardio, programming, what lifting and activities should look like to look your best. For all your clothing needs, sell a mic, let's dive in. Make sure you're real basic, right? We kind of got two different kind of workouts. We've got resistance training or lifting weights and we've got cardio vascular. Now there's different types within there, right? Obviously within lifting weights, we have more bodybuilding, which is the style. Powerlifting, weightlifting, strongman, kind of different categories. Cardio, the two basics. If you guys want to go back to the other video, we tier list cardio out. And the things that I like, and I dig a little bit more in depth than cardio, we've got like low intensity, just kind of a lower paced, longer term style of exercise where you're getting your heart rate going. The other one's like high intensity. So you're doing some type of sprint and obviously it's a spectrum. There's things in between. You can go moderate intensity for 20, 30 minutes, et cetera, et cetera, but a sprint, you're going all freaking out normally under 30 seconds because you can't go all out any longer. Longer breaks and then you go hard again. So HIIT is almost kind of like the lifting style of cardio. The key is the most common question I get as I'm losing weight or people trying to lose weight and look good, whether it be bodybuilding or just for your own personal life. Look good and nike it. The key of lifting, how do you lift or how do you change your lifting and programming now that you're cutting? And the truth is, the basics are to build muscle, takes a lot more effort, stimulus time and food than it does to just retain or maintain muscle. So when we're losing weight and we're taking calories away, which is the number one factor in losing weight, I change nothing in my training. You want to hold onto that muscle by training it and giving it the same stimulus you did as when you built it. So whether you've been in maintenance or a bulk phase, let's say you're doing lower body twice a week, push twice a week, pull twice a week, which is something similar to what I do. And the amount of volume, the time of intensity, how close to failure you are, and the amount of exercises you do per workout, you want to keep the exact same as long as you can. And that's almost becomes the standard is I try to keep my strength, my performance in the gym, in those lifting sessions, the same as when I was bulking. And that tells me that I'm retaining or maintaining as much muscle as I can while we're still losing weight, which I am new low weigh in 208, a little bit leaner than I was the veins is coming. Last week on incline, I think my best on this whole year of training incline is like a 320 single, 315 for two, and about 275 for five or six, and I did 275 for five last week, which again tells me we're sitting in that pocket. So in terms of training programs themselves, there's tons out there free, you can grab a coach, you grab a program. I have some kaisentraining.com, if you want to check them out, you have tons of free content and education there as well. And so much depends on your goals, right? What your training looks like as a power lifter versus or a strength athlete versus hypertrophy and trying to build muscle, aesthetics or bodybuilding may look slightly different. And then you may have goals above that. If you don't want to compete in either, you may just want to be faster, jump higher for a life or for a sport, all that slightly individual. But generally speaking, you know, I do something called the push, pull legs. It's super basic. You do that three times and you repeat it. So you train the push, which is chest, tricep shoulders, a pull, which is back and biceps, and then a leg, which obviously calves, glutes, quads and hands either take a day off in between or repeat. So I train six days a week, Monday through Saturday, basically, just repeating those. You can train full body, which is great for both powerlifting, strength stuff and bodybuilding, depending on how you program it. You know, the whole big picture of programming in terms of volume, which is how many, how much work we do, frequency, which is how often we do something, exercise selection, choosing the type of exercise as the best intent and stimulus for what your goal is. That's a much bigger conversation that we're diving into today. You can check old videos. I've gotten deeper into programming or comment below. If you guys have particular questions on programming, we can dive into it in the future. But generally speaking, again, what you're doing when you're bulking, what you're doing when you're at your peak performance is the same thing you want to do when you're cutting and hold on to that, that strength, hold on to that volume as long as you can. Truthfully all, it's not that complicated. Stick to what you're doing. Get a little bit of calorie deficit going, sprinkle in some cardio for health and maybe a little bit of supplemental calorie burning. Stay active as much as you can walk will help and keep your training the same hard, heavy. I'm pushing it. It's an old myth, man. You can train heavy while on the deficit. You're not going to die. Stay hydrated to keep your sleep up. You'll be absolutely fine. 3sb.co new clothing coming real, real soon. So stay tuned. June 19th. We've got the Americana drop this cap, a couple of teas, a couple of shorts. I think you guys will dig it. Some of our premium teas. I don't think there's a better tea out there. Honestly, cutting so fully custom t-shirt, good company. 3sb.co. Appreciate y'all. Go to goodcompanydiscord.com. If you want to get first dibs, first looks at all their clothing. I'm Simon Mike, man, Thirsty Barbell, Sacramento, California. Community and culture catch in the next one. Later y'all.