The Smartest Way to Quickly Lose Fat (Mini Cuts Explained)

See the smartest way to lose fat fast, as explained by Jeremy Ethier. It’s time to transform your body and physique now.

The Smartest Way to Lose Fat Fast

“In this video, I cover my transformation from lean to shredded – in just 6 weeks. This can be done with something called a “mini cut”. Here, I’ll explain the science behind what a mini-cut is, why it’s so effective at helping you lose fat faster (yet it’s hard for people to stick to it), how I modified my diet and exercise to make it easier, and what which I did afterwards to keep the results of my mini cuts. In the end, you’ll know exactly how you can implement it to lose fat fast, and keep it off.”

What is a Mini Cut?

“With a mini cut, you aim to lose about 1-1.25% of your body weight each week – for a total of 4 to 6 weeks. The idea with this is that you can lose fat quickly without losing muscle and the fatigue that would occur if you stretched it further. That said, the problem with mini cuts is that they’re hard to stick to.

Athlete In The Box Science-Based Back Exercises to Target Every Muscle The Smartest Way to Lose Fat FastSource: Photo Courtesy of CrossFit Inc

“And, even if you do survive, because of the changes your body goes through during a mini-cut, it makes it very easy to regain the fat you lost once you’re done. I’ll show you the exact changes I made to my exercise and diet to make the mini cuts stick and what I did afterwards to keep the lost fat coming off so you can do the same.”

The Smartest Way to Lose Fat Fast – Exercise

“Let’s start with exercise. For weights, before the mini-cut, I lifted 5 times a week using the 5-day workout split from my Building Science Intermediate program. However, an aggressive calorie deficit now means I have less fuel to fuel my workouts and support my recovery.”

“This can quickly lead to excessive fatigue and loss of strength. To avoid this, I switched to the 4-day workout split from the Built Science Intermediate program and removed 1 set from each exercise in the routine.”

The Smartest Way to Lose Fat Fast – Cardio

“For cardio, before the mini-cut, I averaged 10,000 steps a day and did two 20-minute HIITs a week. My approach during the mini-cut was to further increase my overall activity to burn more calories each day rather than having to rely solely on eating fewer calories to reach my goal deficit. I decided to do two things to lose fat faster. First, by walking more throughout the day and regularly using this under-the-desk treadmill in my office. Second, I replaced my two 20-minute HIIT sessions with something easier to recover from, light cycling for 30 minutes 3-4 times a week.”

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The Smartest Way to Lose Fat Fast – Nutritional Tweaks

“Now, the dietary changes I made during the lean to shredded transformation process. During my mini cut I dropped my calorie intake by 25% to around 1,900 calories. To make this sustainable, I am strategic in which foods I will eat less of. to cut calories from my diet while making sure I still have enough carbs for energy and enough protein to maintain my muscles, I cut my fat intake close to that minimum amount rather than cutting my carbs and protein significantly.”

Ana Maria Valladares Arriaga smiles for the camera in the gymSource: Courtesy of Ana Valladares

“Also, I strategically time my carbohydrate intake to maximize my performance and recovery. To combat the hunger and cravings, I made simple food swaps that filled me up and allowed me to eat almost the same foods as before the mini-cut, but now with far fewer calories. To help me resist temptation during the day and curb my cravings at night, I always make sure I have some kind of delicious but low-calorie dessert.”

The Smartest Way to Lose Fat Fast – Lose Fat

“However, while these dietary changes were key to helping me lose fat quickly and sustainably over the 6 weeks, what I did afterwards helped me maintain my mini-cut results and where most people screw up. Why?”

“The first has to do with your metabolism. There’s also data showing that lower activity levels make it harder to control hunger, making it easier to overeat after a diet. So as you can expect that your new maintenance calories may be lower as little as one or two hundred calories, stay active by doing things you enjoy and can tolerate, and watch your weight carefully. Your weight will initially increase by a pound or two mostly from water due to the increase in food you eat , but it will stabilize soon after and is an indication that you have found the right balance.”

Video – The Smartest Way to Lose Fat Fast

Learn More – The Smartest Way to Lose Fat Fast

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The core muscles are located in the middle of your body, just below your rib cage and above your hips. Core muscles are important for maintaining balance, posture, and strength.

Transverse Stomach

The transverse abdominis (or TVA) is located in the innermost layer of the abdominal wall, and extends from the pubic bone to the lower rib cage. These muscles help stabilize your spine by holding it against various forces that could injure or strain it.

The TVA is activated during any activity that requires you to brace yourself for impact or support a load, such as picking up heavy objects or running. When you use this muscle, you’ll notice a sucking sensation in your stomach—it’s also sometimes called a “core stabilizer” because its purpose is to keep everything else stable and upright!

It is important to note that although these muscles can be strengthened through exercises like sit-ups, there are many other abdominal muscles involved in supporting our spine as we move throughout the day between activities such as walking around campus or even just standing on a horse- horse when drawing something beautiful!

Internal Bevel

The internal oblique is a muscle that runs from the lower ribs to the hip bone. It has a role in lateral bending and rotation, breathing, stabilizing the spine, twisting and bending movements.

These muscles are involved in various types of movement:

  • Twisting – When twisting to one side while keeping your spine straight or bent forward or backward. This movement can occur when you twist your upper body while keeping your hips still (like swinging your arms). You also use this muscle when turning over in bed (you turn over at this point).
  • Bending – When bending forward at any angle (flexion) or backward at any angle (extending).

External Bevel

The external oblique is a muscle on the side of the abdomen. It helps to twist and flex your trunk, as well as compress your abdominal organs, so they don’t sag. It also helps in stabilizing your spine if you move through life with heavy loads.

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Rectus Abdominis

The rectus abdominis is the shallowest muscle in the abdominal wall, also known as the “six pack”. It runs vertically, and is responsible for flexing the vertebral column. In addition, it is involved in respiration.

Benefits of Balance Core Training and Abs Abs CrunchesSource: Stevie D Photography

Erector Spinae

The erector spinae is a group of muscles that lengthens the vertebral column. It is also known as sacrospinalis. The erector spinae muscle consists of three separate muscles:

  • longissimus thoracis
  • thoracic spine
  • iliocostalis lumborum


  • Origin: A thin aponeurosis (expanded tendon) originating from the posterior part of the iliac crest, running posterolateral to the pubic symphysis, and inserting in an oblique line on the abdominal wall.
  • Insertion: An aponeurosis attached to an oblique line running from the superior anterior iliac spine to the inguinal ligament.
  • Action: Bends and twists the trunk to the side. Helps stabilize the pelvis when walking or running.
  • Common Injuries: With external rotation of the thigh and flexion of the hip joint; tension occurs most often in muscles such as the iliopsoas, tensor fasciae latae, gluteus maximus, piriformis etc

Psoas Major

The psoas major is the muscle that connects the spine to the femur. It is involved in flexing the hip and extending the thigh. It is one of the most important muscles in the body and plays an important role in posture by stabilizing your pelvis when standing or walking.

The Psoas Major also plays a big role in core strength, as it connects directly to your spine (your core) through many tendons and ligaments. The stronger your psoas, hamstrings and glutes, the more stable you will feel when doing exercises like squats or deadlifts with heavy weights


Overall, the core muscles are important for our body’s function.

They help us stay upright and keep us stable during physical activity.

The transverse abdominis muscle is important for breathing and sucking food; it also helps with blood pressure regulation and digestion by contracting when we eat or drink something cold.

The internal obliques work with the external obliques to provide stability along the sides of our bodies—they run from one side of the spine to our hips!

The erector spinae can be found from head to toe, providing support and movement when we bend over or lift something off the floor (such as heavy furniture).

Finally, there is the psoas major which attaches directly to your hip bone where it attaches through a tendon called fascia.

Use the tips above to transform your body.


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