Entenda as técnicas de Cutting e Bulking

Acompanhando as últimas tendências no mundo fitness, o Magra hoje aborda um termo muito comum recentemente nas academias: cutting e bulking. Esses são termos usados para descrever uma técnica de emagrecimento e ganho de massa muscular. Saiba um pouco mais em detalhes do que faz parte desse processo, e se esta é uma técnica para você incluir na sua rotina de exercícios.


A origem dos termos cutting e bulking é da língua inglesa e querem dizer sucessivamente ‘cortando’, relacionado à perda de peso, e ‘crescimento’, relacionado ao ganho de massa muscular. Essa técnica é usada com mais frequência entre fisiculturistas a fins de ganhar e definir músculos no corpo. Para ter sucesso com este procedimento é necessário muita disciplina e paciência, já que o resultado leva um certo tempo para ser visível.

Procedimento durante o Cutting

O início se dá através do processo de cutting, que é a fase ou período em que o atleta deve perder o máximo de gordura corporal possível e minimizando a perda de massa muscular. Isso ocorre através de exercícios aeróbicos intensos e regulares e é extremamente importante também uma dieta apropriada. Uma alimentação que seja moderada em carboidratos (incluindo os carboidratos complexos) e gorduras (monoinsaturadas e poli-insaturadas), e rica em proteína e fibras. Lembre-se de sempre tomar água e aumentar a quantidade que ingere de acordo com a intensidade de exercícios que pratica e de quanta fibra inclui na sua alimentação.

Quanto à rotina de exercícios, atividades aeróbicas devem ser frequentes, ao menos 4-5 vezes por semana e devem ter no mínimo 30 minutos de duração. Aumente o tempo de duração em até 45 minutos ao dia aos poucos para ajudar a acelerar o seu metabolismo e assim perder mais calorias, mais rapidamente. Adicione também rotinas de musculação cerca de 2 vezes durante a semana para auxiliar a perda de gordura, a técnica de treino fraccionado de alta intensidade (HIIT) é bem eficiente em preservar o tecido muscular e auxiliar na perda de gordura corporal.

Se esta rotina é algo completamente novo pra você, dê tempo ao seu corpo. Você pode não perder peso muito rápido mas seja consistente e os resultados virão; o importante é manter a rotina!

Procedimento durante o Bulking

Após a perda de gordura corporal, para quem quer ter definição e músculos, é a hora de ganhar massa muscular. É aí que entra o bulking, período de adicionar massa muscular magra no corpo. Nessa fase os exercícios aeróbicos devem ser moderados para prevenir mais perda de peso e a alimentação deve ser hipercalórica, ou seja, mais calorias do que você normalmente ingere, divididas em 6 refeições durante o dia para que esses nutrientes sejam metabolizados mais facilmente ajudando a reparar e aumentar massa muscular. Busque um profissional de nutrição para auxiliá-lo em escolher a melhor dieta para você.

Já durante seus treinos de musculação, as séries devem ser feitas de uma forma lenta (especialmente no sentido negativo durante o treino,quando abaixa o peso sem deixá-lo cair) para auxiliar a hipertrofia (aumento/crescimento) dos músculos. Distribua o seu treino durante a semana em partes, de acordo com partes do seu corpo também: superiores, inferiores, pernas, ombros, costas, etc. para permitir o descanso e reparação de músculos necessária entre treinos.


Como em qualquer outro plano, é necessário ter muita disciplina para ter sucesso em chegar ao ponto de ver seus músculos definidos. Este é um processo que leva tempo, o que varia de uma pessoa para outra de acordo com o metabolismo de cada um. Por isso, tenha paciência e determinação, afinal o verão já está quase batendo na sua porta e o quanto mais rápido você começar com o seu plano de exercícios, mais rápido você verá resultados. Que tal começar hoje?

90 thoughts on “Entenda as técnicas de Cutting e Bulking”

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