The Elite Physique

Contest Prep Cutting Tactics

Try These Contest Prep Cutting Tactics for Your Next Competition

Contest Prep Cutting Tactics

Contest prep cutting tactics can be confusing for many athletes.  What form of cardio to do, when to do it, and how much?  These are all good questions and can all be answered so you can be on your way for your show.  Read below to get the raw details on how to use cardio to get cut and detailed.

How Much Cardio Do YOU Need?

When it comes to contest prep and cardio, you need to be mindful of your current condition.  If you are over 25% body fat, you need to get it down to about 20% before you even think about starting a 12 week contest prep.  At 25% body fat or more, you still have weight loss work to do before you can be in physique preparation mode.  Keep in mind that the 12 week prep is 12 weeks of body and muscle conditioning.

First, lose excess weight so you have a better opportunity to prep and condition your muscles properly.  The leaner you can start your contest prep, the better you’ll be on stage.

When to Start Cardio

If you are 20% body fat or less, you can start your contest prep cardio.  Start out easily, just a few times as week for 20 minutes or so.  You don’t want to come out the gate the first week doing 45 minutes every day. First, that’s going to burn you out in a matter of weeks.  Second, when you hit a cardio plateau, you have nothing to fall back on.

Start cardio on the low end and increase the amount a little bit every week or two.  By the end of your prep, before peak week, is when your cardio should be its highest.

Forms of Cardio

You can use various forms of cardio to get you to your goal.  Many athletes choose sprints, treadmill work, the elliptical, and even the bike.  You can stay consistent on one or two forms or change up.  Find what’s going to work best for you interest-wise.

You can choose to do slow long-distance cardio or High Intensity Interval Training, also known as HIIT.  Each has its place and you should include them as you see fit.  If you have a day you are dead to the world and you have to do cardio, slow long-distance cardio would be a fine option.

David Robson, fitness writer at states, “As long as the exercise is performed within the aerobic zone (using oxygen), and does not become anaerobic in nature (instead drawing from carbohydrates for fuel), the higher the intensity the better.”

Contest Prep Cutting Tactics at Your Finger Tipsred arrow pointing down

The above is just scratching the surface of cardio and prep.  There are some details that come along with prep, including diet, cardio, and training.  Let me share some information with you on that.  Below, get my FREE Contest Prep Crash Course.


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Now, if you want a fool-proof system that will help you build muscle and lose fat, you really need to get my FREE Contest Prep Crash Course.  Click the link below for FREE Instant Access...

FREE Contest Prep Crash Course

Karen Sessions NSCA-CPT

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My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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