The Smartest Way To Quickly Lose Fat (Mini-Cuts Explained)

In this video, I cover my transformation from lean to shredded – in just 6 weeks. This was possible with something called a “mini cut”. Here, I’ll explain the science behind what is a mini cut, why it’s so effective to help you lose fat faster (yet difficult for people to stick to), how I modified my diet and training to make it easier, and what I did afterwards to maintain my mini cut results. By the end, you’ll know exactly how you can implement them to lose fat quickly, and keep it off.

What is a mini cut? With mini-cuts, you aim to lose around 1-1.25% of your bodyweight per week – for a total of anywhere between 4 to 6 weeks. The idea with this is that you’re able to quickly lose fat without the muscle loss and fatigue that would occur if you had extended it any longer. That said, the problem with mini-cuts is that they’re hard to stick to. And, even if you do manage to stick through it, because of the changes your body experiences during the mini-cut it makes it very easy to re-gain the fat you lost as soon as you’re done. I’ll show the exact tweaks I made to my workouts and diet to make the mini-cut easy to stick to and what I did afterwards to ensure the fat I lost stayed off so that you can do the same.

Let’s start with workouts. For weights, prior to the mini cut, I was lifting 5 times a week using the 5 day workout split from my Built With Science Intermediate program. However, an aggressive calorie deficit now means I have much less fuel to energize my workouts and support my recovery. This can quickly lead to excessive fatigue and strength loss. To avoid this, I switched to a 4 day workout split from my Built With Science Intermediate program and removed 1 set from every single exercise in the routine.

As for cardio, prior to the mini-cut, I was on average taking 10,000 steps a day and doing two 20 minute HIIT per week. My approach during the mini-cut was to further increase my overall activity to burn more calories everyday rather than have to rely solely on eating less calories to achieve my goal deficit. I decided to do two things to lose fat faster. First, by taking more walks throughout the day and making frequent use of this under desk treadmill at my office. Second, I replaced my two 20 minute HIIT sessions with something much easier to recover from, light cycling for 30 minutes 3-4 times a week.

Now, dietary tweaks I made during my lean to shredded transformation process. During the mini-cut I dropped my calorie intake by 25% to around 1,900 calories. To make this sustainable, I was strategic in what specific foods I’d be eating less of. to cut calories from my diet while ensuring I still had enough carbs for energy and enough protein to maintain my muscle, I reduced my fat intake close to that minimum amount rather than considerably dropping my carb and protein intake. In addition to this, I strategically timed the ingestion of my carbs to best fuel my performance and recovery. As for coping with hunger and cravings, I made simple food swaps that kept me full and enabled me to eat pretty much the same meals as I was before the mini-cut, but now with far less calories. To help me resist temptations during the day and curb my cravings at night, I always made sure that I had some kind of tasty yet low calorie dessert.

However, although these dietary changes were key to helping me quickly and sustainably lose fat throughout the 6 weeks, it’s what I did after that helped me keep my mini cut results and is where most people mess up. Why? The first has to do with your metabolism. There is also data to suggest that lower levels of activity make regulating hunger more difficult, making it easier to overeat after a diet. So, because you can expect that your new maintenance calories may be slightly lower by one or two hundred calories, remain active by doing things you enjoy and can sustain, and keep a close eye on your bodyweight. Your weight will initially increase by a lb or two mostly from water due to the increase in food you’re eating, but it should stabilize shortly after and is an indication that you’ve found the right balance.

Now guys, keep in mind that mini-cuts are exactly what their name implies - mini. They are NOT a long-term, sustainable solution. It’s short and aggressive for a reason as they quickly become unsustainable if continued for too long. But when used properly, they are effective. And for those who need more guidance on exactly how to train, how to eat, and how to execute a sustainable plan to transform your body, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

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[anakinskywalker]

I like how most of us just wanna look like the first pic lol

[judassss]

I am actually half way through a mini cut to get my summer bod pumping! Looks like I was doing everything right! thanks :)

[SantiagoRamirez]

Dude, you’re the best at breaking down topics and specially by adding scientific method to it and not just say what your experience was… great content!!

[ProjectPhoenix]

I went ahead and subbed to this channel. I've been going strong for a little over 3 weeks, lost about 3.4% body fat and daily workouts and my current meal plan feel like routine now rather than forcing myself. Thanks for all the invaluable information, tips and motivation. It helps. I've shed 16 pounds in those 3 weeks by the way. Im in it for the long haul.

[natashasraan]

you are absolutely amazing! im a begginer in the gym and ur videos have taught me more than any personal trainer ever!!

[maryblinkova]

Love your videos! Very useful, with all details and examples we can take and try for yourself! But this minicut is so hard!

[jwlawrey]

I have had several of your videos come up on my feed, and every time you deliver exceptional content with brilliant presentation! I am now subscribed, keep up the amazing work mate

[tavishsharmamusic]

I haven’t been paid to say this but saying this purely from a personal opinion. Buying this guy’s program was one of the best things in my fitness journey. This man has revolutionary information and diet plans, plus the workouts work wonders! Guy knows his stuff. After years of being fed bro-science and Instagram post bullshit - and gym-dude advice - it’s nice to have someone that shows you exactly how it works. 👏

[DrJustininJapan]

I LOVE these 6-week cut sessions! It reminds me of getting ready for SPRING BREAK in college 😂💪

[randomness]

Just want to say, luv ur bringing natural back n that how you present n educate makes ppl feel capable! May God always keep your face smiling in return for the good you give us. Assalamu alaykum peace be unto you brother.

[karlbodmer]

The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of online helpers like Dietarize for example... Losing weight is just a simple math, really...

[Chris-lylv]

Basically, eat chicken and salads for 6 weeks.. no software needed.

[Grisleebear]

Funny; I did this for about 5 months and basically went from 270 in April to 198 in September, before my school year started. Which followed going from 335 to 270 from Pctober to March. This style of cut works, absolutely. It’s possible to go even harder than Jeremy illustrates in this. But. It takes extreme discipline.

[FernandoTp]

I'm going to start doing this thank you so much for not wasting anytime in the video and getting off topic you deserve an award for explaining good and not making it complicated but instead you explained it simple and easy to understand very nice bro

[goldenboy]

Almost 4MM subscribers, very proud of you Jeremy and proud to be part of the BWS family!

[chrislindsay]

An actual fitness YouTuber that breaks down what he is doing and why he is doing it. Not to mention maintaining a cut after? We need more people like that explain fitness techniques instead of just saying this is what i do and you should too

[AdamScottfit]

I will take a mini cut over a long dirty bulk and cut any day. Keeps you in lower body fat percentages most of the year rather than just a few weeks. Besides, way less stressful too!

[kaylab]

Best mini cut video I’ve watched. You are the best!

[CossyVee]

so useful, i was pleasantly surprised. subscribed! this was made easy to follow and im continuing to feel more motivated(:

[inyourdream]

I love how Jeremy's facial expression while he acting as another person.