How to Cut: A Beginner's Guide to Fat Loss

Have you ever looked in the mirror and wished for a more defined, sculpted physique? Perhaps you've been working hard in the gym, but the effect is not obvious. Having gone through several cuts myself, I know how overwhelming it can be.

Whether you’re cutting for the first time or refining your approach, it’s important to follow a structured plan. In this guide, you’ll learn how to cut body fat the right way. You’ll also get a full cutting workout plan and meal prep ideas to help you stay on track. Ready to transform your body? With a smart strategy, cutting becomes much more manageable.

So, what is cutting? In fitness, cutting is the process of losing body fat through a healthy diet and regular exercise, typically following a bulking phase. When first starting to cut body fat, beginners often fall into a common misconception: weight loss means cutting is working. It is important to differentiate it from general weight loss. Cutting focuses on contouring the body, while weight loss refers to the decrease in total body weight, which may include the loss of fat and muscle.

Cutting vs. Weight Loss

• Cutting: Focuses on reducing fatty tissue in a specific area, such as the abdomen or arms, to improve body contour.
• Weight loss: Refers to the reduction of total body weight, which can be achieved through the loss of fat, muscle, or both.

Cutting Phases

• Early phase: In the first few days, weight loss is faster due to the loss of weight, muscle, and liver glycogen, in addition to fat.
• Fat loss phase: After the first few weeks, weight loss becomes slower and steadier as the body adapts.
• Plateau: At this stage, weight loss stagnates. To overcome the plateau, you can make changes to your diet, incorporate strength training to maintain your metabolism and prevent muscle loss, or increase your physical activity.

Fat is an essential part of our body. Too little or too much fat is unhealthy. You need to have the right amount, but this amount varies from person to person. According to the American Journal of Clinical Nutrition, the healthy body fat percentage standards for different age groups are as follows:

Age	Women	Men
20-39	21%-32%	8%-19%
40-59	23%-33%	11%-21%
60-79	24%-35%	13%-24%

From the data, it can be seen that women generally have a higher body fat percentage than men, and that body fat percentage increases with age. Essentially, people start to cut to improve aesthetics and enhance muscle visibility, and at the same time, for health reasons. There are several main benefits of cutting body fat:

• Get leaner and more defined: Cutting increases lean muscle mass, and fat content decreases, making your physique appear sharper and more toned.
• Improve Cardiovascular Health: By cutting body fat, the risk of heart attacks, strokes, and arteriosclerosis goes down. Plus, it helps keep blood pressure in check.
• Improve insulin sensitivity: High body fat may cause insulin resistance. By cutting, cells respond better to this hormone, improving blood sugar control, lowering the risk of developing chronic type 2 diabetes.

In summary, cutting has many benefits for physical and mental health and can also have a positive impact on sleep quality and daytime energy levels. With improved overall health, we'll have more energy for daytime activities and can devote ourselves to work and study more efficiently.

We have discussed the reasons why individuals choose to cut. The next question is, how to cut body fat effectively and properly, especially if you’re a beginner? In order to have tangible outcomes, you must think of a balanced solution including intelligent nutrition, appropriate exercises, and regular rest. So what do you begin with, and how can you ensure that you are doing it right? Here we provide you with a beginner-friendly cutting workout plan.

1) Leg Press

The leg press is one of the best butt exercises for strengthening the lower body, involving pushing a platform with your feet while your body remains supported. It is a popular choice in gyms because it provides stability and allows you to lift weight without compromising the lower back, unlike other exercises such as squats.

Sets/Reps: 4 sets of 8–12 reps

Advanced: Single-leg leg press or inclined press

Benefits:

• Targets all major lower body muscles.
• Helps build strength without the need for heavy squatting.
• Provides a high-calorie burn.

2) Deadlift

The deadlift is one of the fundamental cutting workouts for both beginners and more experienced weightlifters. It is also one of the most complete compound exercises because it involves the lower back, hamstrings, glutes, calves, quadriceps, upper back, and arms. It is considered one of the three main powerlifting exercises, along with squats and bench presses.

Sets/Reps: 4 sets of 6–10 reps

Advanced: Conventional deadlifts, Romanian deadlifts

Benefits:

• Improves posture and overall strength.
• Engages multiple muscle groups for a high calorie burn.
• Strengthens the back and core for better stability.

3) Lunges

Lunges target the legs and glutes while also challenging your balance and stability. They are an excellent cutting exercise to activate your lower body and promote fat loss during a cut.

Sets/Reps: 4 sets of 10–12 reps per leg

Advanced: Walking lunges with dumbbells or barbell lunges

Benefits:

• Targets quadriceps, hamstrings, and glutes.
• Helps develop unilateral strength (important for muscle symmetry).
• Increases calorie expenditure.

4) Dumbbell Chest Fly

The dumbbell chest fly is one of the favorite exercises for those who want to cut. They're usually done after compound exercises like the bench press. It's important to note that you don't need to lift as much weight as with the bench press. You can do them with less weight. If you want a bigger, more defined chest, the dumbbell chest fly is one of those exercises that you can't leave out of your cutting workout routine.

Sets/Reps: 4 sets of 10–12 reps

Advanced: Incline dumbbell chest fly, cable chest fly

Benefits:

• Targets the chest muscles for better muscle definition.
• Provides a deeper stretch compared to presses, improving overall chest development.
• Can be done with lighter weights for a more controlled, higher-rep approach to fat burning.

5) Plank

The plank is one of those core stabilization exercises that we see in almost every basic cutting workout plan. It's very easy to be done anywhere or even at home. When done correctly, it activates not only the core but also the muscles in the shoulders and legs. In addition, plank exercises can help you develop strength and endurance, which is important for running with better posture and reducing the risk of injury.

Sets/Reps: Hold for 30–60 seconds, 3–4 sets

Advanced: Side planks, plank with leg lifts

Benefits:

• Engages core muscles for improved posture and balance
• Helps tighten the abdominal region, increases overall endurance.

Weekly Cutting Workout Plan

It is important to note that our body tends to burn fat evenly, so it is difficult to target specific areas for cutting. Fat accumulation varies by gender. For men, fat tends to accumulate more in the upper body, so it is recommended to increase exercises targeting the abdomen. For women, fat tends to accumulate more in the lower body, so it is recommended to focus on exercises targeting the glutes and thighs. Here is a one-week cutting workout routine that you can customize based on your specific circumstances.

Day	Focus	Exercises
Monday	Full Body Strength + Cardio	Leg Press: 4 sets of 8–12 reps Deadlift: 4 sets of 6–10 reps Dumbbell Chest Fly: 4 sets of 10–12 reps Plank: 3 sets of 30 seconds 20 minutes moderate cardio
Tuesday	Lower Body + HIIT	Lunges: 4 sets of 10–12 reps per leg Bulgarian split squat: 4 sets of 8–12 reps per leg HIIT (20 mins)
Wednesday	Active Recovery + Cardio	30–40 minutes of low-intensity cardio (walking, cycling, or swimming)
Thursday	Push (Chest/Shoulders/Triceps)	Dumbbell Chest Fly: 4 sets of 10–12 reps Shoulder Press: 4 sets of 8–12 reps Plank with leg lifts: 3 sets
Friday	Pull (Back/Biceps)	Bent-over Row: 4 sets of 8–12 reps Pull-ups: 4 sets of 6–10 reps Tricep Dips: 4 sets of 12–15 reps
Saturday	Legs + Core	Leg Press: 4 sets of 8–12 reps Romanian Deadlift: 4 sets of 6–10 reps Plank: 3 sets of 45 seconds
Sunday	Rest or Light Cardio	Rest day or 30 minutes of light cardio (walking or swimming)

What to Eat When Cutting

Although exercise is vital in the cutting process, diet also plays a crucial role. The goal of cutting is to lose body fat and maintain as much muscle as possible. Thus, your cutting meal plan must be in support of this objective.

First is the creation of a small calorie deficit. It does not imply at all starving your body but rather cutting down on the number of calories consumed daily by approximately 10-20%. It’s important to do this gradually, so your body can adjust without going into a state of deprivation.

The second step is to concentrate on nutrient-rich foods and macronutrient balance. Protein is essential to maintain muscle, carbs will give you energy to work out, and healthy fats will assist in the creation of hormones. A decent ratio is 40% protein, 30% carbs, and 30% fats. Here’s a 7-day cutting meal plan to get you started:

7-Day Cutting Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Scrambled Eggs + Spinach + Toast	Grilled Chicken + Quinoa + Veggies	Baked Salmon + Sweet Potato + Broccoli
Tuesday	Greek Yogurt + Almonds + Berries	Tuna Salad + Avocado + Mixed Greens	Turkey Meatballs + Zucchini Noodles
Wednesday	Protein Shake + Banana	Chicken Wrap + Lettuce + Tomato	Grilled Shrimp + Cauliflower Rice + Asparagus
Thursday	Oatmeal + Whey Protein + Blueberries	Turkey Breast + Brown Rice + Veggies	Lean Beef Stir-Fry + Bell Peppers
Friday	Cottage Cheese + Cucumber + Tomato	Grilled Salmon + Spinach Salad	Chicken Stir-Fry + Broccoli + Cauliflower Rice
Saturday	Chia Pudding + Strawberries	Shrimp Tacos + Lettuce + Salsa	Grilled Chicken + Sweet Potato + Green Beans
Sunday	Veggie Omelette + Avocado	Grilled Chicken Salad + Olive Oil Dressing	Beef Stir-fry + Bok Choy + Carrots

Tips:

• Stay hydrated, as water helps with fat metabolism.
• Focus on high-protein snacks, like Greek yogurt, cottage cheese, or protein bars.
• Prioritize whole, unprocessed foods—aim for fresh vegetables, lean meats, and healthy fats.
• Eat every 3-4 hours to keep your metabolism active and to avoid overeating.

There is no one “best” exercise for cutting. The most effective way to cut body fat is to combine cardio activities with strength training and a proper diet. High-intensity interval training is a very popular option for burning fat efficiently, as are full-body exercises

There are several cutting mistakes made by beginners that may slow one down or even cause one to lose unwanted muscles. These are the most common mistakes to be aware of:

• Eat Too Little or Even Starve Oneself: While creating a calorie deficit is crucial for fat loss, cutting too many calories too quickly can cause your body to go into survival mode, resulting in muscle loss and a slower metabolism. Instead, aim for a moderate deficit and adjust gradually to avoid putting your body under unnecessary stress.
• Ignore Strength Training: In the cutting workout routine, one can easily be in a mindset where one overlooks strength training in favor of cardio exercise. Muscle building is very crucial. When you are without it, the body can begin burning muscle as a source of energy, and you lose the cutting purpose.
• Poor Intake of Protein: Protein is vital when you are in a cutting phase because your body requires even greater quantities of it to preserve lean mass. Failure to attain adequate protein levels may also cause loss of muscle.
• Disregard of Rest and Recovery: Overtraining without proper recovery can lead to fatigue, diminished performance, and even injury. Avoid getting into cases where you do not get enough rest, build rest days into your cutting plan, and ensure the muscles get time to rest.

Q1: How do I reduce my body fat percentage?

To cut your body fat, you need to combine a healthy diet with regular physical exercise. Aerobic physical activity is one of the best ways to lower your body fat index. It is also important to control your calorie intake. However, don't make the mistake of reducing your calorie intake too much, as you need energy to get through your day.

Q2: How long should you cut?

Cutting is a gradual process. If you maintain healthy habits, you will normally start to notice changes between 4 and 8 weeks. However, results differ depending on the part of the body. According to scientific literature, the arms are the first to show the effects of a cutting plan, especially in men. After a month, you will also notice changes in your face, waist, upper back, and legs. However, to see significant results in the chest and inner thighs, at least 12 weeks of consistent effort are needed, while improvements in the thighs, buttocks, and abdomen may take up to 16 weeks.

Q3: Can I cut without losing muscle?

Yes, it’s possible to cut body fat without losing muscle, but it requires a balanced approach. A high-protein diet is essential during this process, as protein helps preserve muscle mass while your body burns fat. Regular weight building is also most important. Finally, you should also have the right rest and recovery after exercises. Muscles repair and grow during downtime, so make sure to get enough sleep and take rest days to avoid overtraining.

Q4: What should I eat when cutting?

When cutting, focus on high-protein foods like chicken, turkey, fish, lean beef, eggs, tofu, and legumes. Opt for complex carbohydrates like sweet potatoes, brown rice, quinoa, oats, and whole grains to keep energy levels stable. Vegetables should also be added to your diet, as they are low in calories but high in fiber, vitamins, and minerals. Eat less fat, but don't cut it out completely. Choose high-quality fats like avocado, olive oil, nuts, and seeds. Avoid refined sugars and processed carbs that can cause spikes in insulin and fat storage.

Cutting doesn’t mean starving yourself or losing strength. With a clear strategy, quality food, consistent training, and smart recovery, you can drop body fat and keep the muscle you worked hard to build.

Start slow, stay consistent, and trust the process. With the right tools—like macro trackers, meal prep containers, or a structured training plan—you’ll get leaner and stronger over time.