Cutting 101: The Only Video You Need
Greg DoucettePublished on October 23, 2026
Summary authored by editor@wellifi.com
TLDR Summary
In this video, Coach Greg and Sam Sulic provide a simplified approach to cutting weight by focusing on daily weigh-ins, consuming low-calorie dense foods, and maintaining regular cardio. The goal is to achieve sustainable weight loss without the stress of meticulous tracking.
Key Points
- Weigh yourself every morning and record the data to track progress.
- Aim for a gradual weight loss of about one pound per week.
- Focus on low-calorie dense foods like fruits and vegetables.
- Incorporate regular cardio, aiming for at least 150 minutes per week.
- Adjust caloric intake and cardio based on weight fluctuations.
Cutting 101: Simplifying Your Weight Loss Journey
In today’s video, Coach Greg and Sam Sulic dive into the essential strategies for cutting weight effectively and sustainably. If you’ve ever felt overwhelmed by the intricacies of dieting—tracking your food intake, weighing your portions, and counting every calorie—this guide will simplify the process and help you achieve your weight loss goals without the stress.
The Basics of Cutting
Starting your cutting journey doesn’t have to be complicated. Coach Greg emphasizes the importance of a straightforward approach. Here’s how to get started:
- Weigh yourself every morning.
- Record your weight daily and calculate the median over the week.
- Adjust your food intake based on your weight changes.
Understanding Your Starting Point
For example, if you are a 20-year-old male, 5'10”, weighing 180 pounds, and working out 6-7 days a week, you might start with a daily caloric intake of around 2200 calories. The key is to monitor your weight weekly and aim for a gradual loss—approximately one pound per week.
Simplifying Your Diet
One of the most crucial steps in cutting is to focus on low-calorie dense foods. These foods provide volume without excessive calories, making it easier to feel full while consuming fewer calories. Here are some tips:
- Incorporate more fruits and vegetables into your meals.
- Avoid high-calorie dense foods such as chips and ice cream.
- Make smarter choices, like opting for Smart Pop popcorn instead of regular chips.
The Importance of Mindful Eating
When you eat, focus on the order of your meals. Start with protein to help you feel fuller for longer, and save the less enjoyable foods for last. This strategy allows your body to signal fullness before you overeat.
The Role of Cardio in Weight Loss
Cardio plays a vital role in burning calories and facilitating weight loss. Coach Greg recommends:
- A minimum of 150 minutes of zone 2 cardio each week.
- Incorporating intervals and HIIT (High-Intensity Interval Training) for better results.
- Tracking your progress and adjusting your cardio as needed.
Adjusting Your Approach as Needed
Monitor your weight weekly. If you’re not seeing a reduction, consider reducing your caloric intake by 100 calories or increasing your cardio sessions. Remember, gradual changes are more sustainable than drastic measures.
Final Tips for Effective Cutting
To make your cutting journey easier, here are some final tips:
- Keep junk food out of your home to minimize temptation.
- Prepare meals in advance to ensure you have healthy options ready.
- Stay hydrated and eat slowly to allow your body to register fullness.
Conclusion
Cutting weight doesn’t have to be a daunting task. By following these simple strategies, focusing on low-calorie dense foods, and incorporating regular cardio, you can achieve your weight loss goals sustainably and effectively. For more personalized advice, consider hiring a coach to guide you through your journey.