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Mini - Cut The dreaded diet

Mini – Cut  Die gefürchtete Diät

Many people have heard the term before, but what exactly is the mini cut? This is a deliberately short and very aggressive diet, inserted between two build-up phases in weight training. It is usually caused by the fact that the athlete in question has increased their body fat percentage a little too much during the bulking phase and no longer feels completely comfortable visually. Or they want to get in shape for a specific event such as a wedding, a class reunion or simply for the beach.

A mini cut should therefore deliver visible results very quickly and reduce the weight or body fat percentage to a level that will not be maintained in the long term. Some experts even recommend interspersing mini cuts with your training instead of the classic, longer diet over several months. The advantage is obvious: due to their short duration, there is a much higher chance that you will really stick with it.

The duration

The motto is simple: it has to be short and painful! Choose a duration of at least two to a maximum of four (in exceptional cases up to six) weeks. This may sound short and easy to manage, but you will realize after the first week at the latest that this is not the case at all. The high calorie deficit will quickly become noticeable. However, this limited duration will allow you to maintain (almost) all of your muscles. Because that is the primary purpose of the mini cut: temporary fat loss in order to be more defined and then be able to get back into full training.

The deficit

Speaking of the deficit, how high should it actually be? Choose a high deficit of 800 to 1,000 kcal per day. This will enable you to achieve maximum results in a short space of time. It's hard, but it's worth it. We are talking about up to 1 kg of pure fat loss per week. During this time, your training must be correspondingly hard and relentless in order to maintain your strength during the starvation period. To increase your deficit a little more, diet-supporting products such as Fahrenheit 108° from GN will help you. "It increases the body's thermogenesis, curbs appetite and increases energy levels during times of dieting!" says Michael Zakel, one of GN' s best athletes himself.


When training during this time, it's best to focus on intensity rather than volume when eating. What does that mean? Food with a high volume (= large quantity, low calories) will be your best friend here. Go for vegetables, fruit, lean meat/fish and limit your drinks to water, tea and black coffee. You should eat these foods every day, especially vegetables in large quantities! 500 g to 1,000 g per day is a good guideline. Bread, pasta and rice are less ideal as they are less filling in relation to the calories they contain. High-calorie foods such as chocolate bars, cakes, potato chips, etc. should be avoided as much as possible (as in any diet). "

In addition to fat, water in the form of deposits under the skin also makes the body look spongy, undefined and soft. To remedy this, we recommend Shred Cuts from GN, one of the best dehydrators ever developed."

Step by step

In the truest sense of the word. Walking is the easiest way to increase your NEAT (Non Exercise Activity Thermogenesis). You burn calories on the side without making your body overly hungry. The best way to do this is to increase your daily activity rate, i.e. the number of steps you take. 10,000 steps per day is a good place to start. If you find the time and motivation, it's no problem to increase this to 15,000 or even 20,000 steps.


Often forgotten, but an important aspect of any diet. Out of sight out of mind, as the saying goes. Make sure that you don't give the feeling of hunger any space in your head! Stay as busy as possible by working, studying or playing activities that keep you focused. This will help you deal with hunger much better.

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