{"id":6306,"date":"2025-01-18T18:39:47","date_gmt":"2025-01-18T11:39:47","guid":{"rendered":"https:\/\/cleopurewater.com\/blog\/?p=6306"},"modified":"2025-01-18T18:39:48","modified_gmt":"2025-01-18T11:39:48","slug":"pengertian-cutting","status":"publish","type":"post","link":"https:\/\/cleopurewater.com\/blog\/olahraga\/pengertian-cutting\/","title":{"rendered":"Pengertian Cutting, Cara Melakukan &amp; Perbedaan dengan Bulking"},"content":{"rendered":"\n<p>Cutting merupakan salah satu program kesehatan populer dalam membentuk badan. Ada juga yang menyebutnya dengan &#8220;diet cutting&#8221;, karena memang termasuk salah satu jenis diet.\u00a0<\/p>\n\n\n\n<p>Jika ingin memiliki bentuk tubuh mengagumkan seperti binaragawan, maka latihan cutting adalah solusinya. Ada juga istilah \u201cbulking\u201d yang merupakan kebalikan dari cutting.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pengertian Cutting<\/strong><\/h2>\n\n\n\n<p>Cutting dapat diartikan sebagai diet mengurangi berat badan dengan cara mengurangi lemak bersamaan dengan menambah massa otot. <\/p>\n\n\n\n<p>Karena dalam hal ini berat badan harus dikurangi, maka proses cutting melibatkan pengurangan asupan kalori dalam menu cutting sehari-hari.\u00a0<\/p>\n\n\n\n<p>Ketika asupan kalori berkurang, maka lemak tubuh tidak akan bertambah, dan lemak yang sudah ada dapat dikurangi dengan rutin olahraga. <\/p>\n\n\n\n<p>Jenis latihan tertentu akan menambah massa otot dan mempertahankan, sehingga badan yang atletis akan terbentuk.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cara Melakukan Cutting<\/strong><\/h2>\n\n\n\n<p>Secara garis besar, berikut cara melakukan cutting:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kurangi Asupan Kalori<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Kurangi 500 kalori per seminggu dan Anda bisa mendapatkan <a href=\"https:\/\/cleopurewater.com\/blog\/gaya-hidup\/minuman-penurun-berat-badan\/\" target=\"_blank\" rel=\"noreferrer noopener\">penurunan berat badan<\/a> sekitar 0.50 kg. <\/p>\n\n\n\n<p>Namun, masing-masing individu membutuhkan asupan kalori yang berbeda tergantung pada sejumlah faktor, seperti usia, jenis kelamin, berat dan tinggi badan, gaya hidup, serta aktivitas harian.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Tambah Kebutuhan Protein<\/h3>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Salah satu cara ampuh dalam meningkatkan metabolisme tubuh adalah dengan menambah asupan protein harian. <\/p>\n\n\n\n<p>Metabolisme tubuh yang meningkat dapat melancarkan proses pembakaran lemak.\u00a0<\/p>\n\n\n\n<p>Protein juga membantu mempertahankan massa otot sekaligus memberikan efek kenyang sehingga dapat menekan rasa lapar. <\/p>\n\n\n\n<p>Seseorang dengan berat 70 kg membutuhkan sekitar 150-210 protein setiap hari.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Jaga Asupan Lemak<\/h3>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Meski tujuan utama dari cutting adalah mengurangi lemak dan berat badan, namun Anda tetap membutuhkan asupan lemak untuk mempertahankan massa otot.<\/p>\n\n\n\n<p>Jika kebutuhan kalori harian Anda sekitar 2.000 kkal misal, maka asupan lemak harian yang dibutuhkan sekitar 44-47 gram.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Latihan Fisik<\/h3>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Jika ingin mendapatkan hasil yang optimal dari cutting, mengatur pola makan saja tidak cukup. Anda membutuhkan latihan fisik seperti berikut:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kardio<\/h4>\n\n\n\n<p>Latihan kardio dapat membakar <a href=\"https:\/\/cleopurewater.com\/blog\/kesehatan\/cara-menghilangkan-lemak-di-perut\/\" target=\"_blank\" rel=\"noreferrer noopener\">lemak perut<\/a> dan bagian lain. <\/p>\n\n\n\n<p>Contoh kardio termasuk berenang, berlari cepat atau pelan, jalan kaki beberapa ribu langkah, bersepeda, dan twist. <\/p>\n\n\n\n<p>Cukup lakukan kardio 20-30 menit per hari, namun pastikan rutin. Minimal 3x seminggu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Angkat Beban<\/h4>\n\n\n\n<p>Angkat beban dapat menurunkan berat badan sekaligus membentuk berbagai otot tubuh, seperti bagian perut, lengan, dan dada. Bagi pemula sebaiknya jangan gunakan beban dengan bobot ringan, lalu tambah seiring waktu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Latihan Kekuatan<\/h4>\n\n\n\n<p><a href=\"https:\/\/cleopurewater.com\/blog\/olahraga\/latihah-kekuatan-otot-tubuh\/\" target=\"_blank\" rel=\"noreferrer noopener\">Contoh latihan kekuatan<\/a> adalah squat jump. Latihan ini dapat membantu meningkatkan kecepatan dan mobilitas, serta memaksimalkan pembentukan otot. <\/p>\n\n\n\n<p>Contoh lainnya adalah halter, yang dapat membantu meningkatkan otot bisep, bokong, trisep, dan paha belakang.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Perbedaan Cutting dan Bulking<\/strong><\/h2>\n\n\n\n<p>Cutting dan <a href=\"https:\/\/cleopurewater.com\/blog\/olahraga\/cara-bulking-untuk-orang-kurus\/\" target=\"_blank\" rel=\"noreferrer noopener\">bulking<\/a> sama-sama bertujuan meningkatkan massa otot, namun ada sejumlah perbedaan seperti berikut:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Cara<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Memangkas asupan kalori merupakan cara cutting yang benar. Sebaliknya, program bulking melibatkan penambahan kalori.<\/p>\n\n\n\n<p>Inilah mengapa bulking memberikan dampak kenaikan berat badan, namun juga dapat menambah massa otot jika diimbangi dengan latihan fisik.\u00a0<\/p>\n\n\n\n<p>Orang yang awalnya terlalu gemuk dan ingin kurus sekaligus membentuk badan dapat melakukan cutting. <\/p>\n\n\n\n<p>Sebaliknya, orang yang kurus dan ingin lebih berisi sekaligus menambah massa otot dapat melakukan bulking.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Jenis Latihan<\/h3>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Jika latihan fisik pada cutting bertujuan untuk membakar lemak dan kalori, maka latihan fisik untuk bulking lebih mengarah pada penambahan kekuatan tulang dan massa otot. Contohnya bench press, sit-up, dan push-up<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Manfaat<\/h3>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Bulking dapat membuat seseorang lebih kuat, seperti saat mengangkat barang.<\/p>\n\n\n\n<p>Sedangkan cutting cocok untuk orang yang ingin menurunkan berat badan atau menjaga agar bentuk tubuhnya tetap ideal. <\/p>\n\n\n\n<p>Cutting juga berdampak pada penurunan gula darah sehingga dapat mencegah resiko diabetes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Asupan Saat Program Cutting<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ayam<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Daging ayam terutama bagian dada yang dimasak dengan cara dipanggang tanpa minyak merupakan sumber protein dan vitamin yang bagus untuk diet.<\/p>\n\n\n\n<p>Terdapat kandungan selenium pada dada yang dapat membantu menurunkan berat badan.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Telur<\/h3>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Cutting training membutuhkan banyak protein, dan telur merupakan contoh makanan tinggi protein yang paling mudah ditemukan. <\/p>\n\n\n\n<p>Sebutir telur ayam dapat memiliki kandungan protein sekitar 6 gr.\u00a0<\/p>\n\n\n\n<p>Disarankan untuk mengolah telur dengan cara direbus agar proteinnya tidak berkurang. <\/p>\n\n\n\n<p>Hindari menggoreng telur karena dapat membuatnya tinggi kolesterol dan lemak jenuh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kacang-kacangan<\/h3>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Kacang tanah dan almond merupakan sumber protein nabati yang cocok untuk diet.<\/p>\n\n\n\n<p>Per 28 gr almond mengandung sekitar 6 gr protein, dan per 100 gr kacang tanah memiliki setidaknya 26 gr protein.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nasi Merah<\/h3>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Karbohidrat pada nasi merah lebih sedikit dibanding nasi putih, sehingga cocok untuk program menurunkan berat badan. <\/p>\n\n\n\n<p>Agar tidak bosan, bisa juga diselingi dengan sumber karbohidrat lain seperti jagung, ubi, dan kentang rebus.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Susu Skim<\/h3>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Susu skim dan murni sama-sama kaya nutrisi, namun versi skim lebih rendah lemak. Jenis susu ini lebih cocok untuk program diet dan menjaga massa otot.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Contoh Makanan Lain<\/h3>\n\n\n\n<ol start=\"6\" class=\"wp-block-list\"><\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Daging sapi tanpa lemak<\/li>\n\n\n\n<li>Seafood (udang, gurita, cumi, dan salmon).<\/li>\n\n\n\n<li>Ikan bandeng dan gurame<\/li>\n\n\n\n<li>Brokoli<\/li>\n\n\n\n<li>Biji-bijian (chia seed dikenal tinggi protein)<\/li>\n\n\n\n<li>Tahu tempe<\/li>\n\n\n\n<li>Kedelai<\/li>\n\n\n\n<li>Jamur<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">7. Air Putih<\/h3>\n\n\n\n<ol start=\"7\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Menjaga asupan air saat program cutting akan membuat <a href=\"https:\/\/cleopurewater.com\/blog\/kesehatan\/cara-menjaga-hidrasi-tubuh\/\" target=\"_blank\" rel=\"noreferrer noopener\">tubuh tetap terhidrasi<\/a>, yang juga berdampak pada peningkatan metabolisme dalam membakar lemak.\u00a0<\/p>\n\n\n\n<p>Pilih Cleo Pure Water yang terbukti 20x lebih murni dan dikemas menggunakan botol BPA Free. <\/p>\n\n\n\n<p>Proses penyaringan dan pengemasan yang higienis membuat Cleo aman untuk dikonsumsi setiap hari.<\/p>\n\n\n\n<p><strong>Referensi :<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>https:\/\/fithub.id\/blog\/cutting-adalah<\/li>\n\n\n\n<li>https:\/\/www.siloamhospitals.com\/informasi-siloam\/artikel\/makanan-berprotein-tinggi<\/li>\n\n\n\n<li>https:\/\/www.alodokter.com\/cermat-memilih-makanan-yang-mengandung-protein<\/li>\n\n\n\n<li>https:\/\/hellosehat.com\/kebugaran\/tips-olahraga\/bulking-dan-cutting\/<\/li>\n\n\n\n<li>https:\/\/gymfitnessindo.com\/cutting-program-dan-cara-melakukannya<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Cutting merupakan salah satu program kesehatan populer dalam membentuk badan. Ada juga yang menyebutnya dengan &#8220;diet cutting&#8221;, karena memang termasuk salah satu jenis diet.\u00a0 Jika ingin memiliki bentuk tubuh mengagumkan seperti binaragawan, maka latihan cutting adalah solusinya. Ada juga istilah \u201cbulking\u201d yang merupakan kebalikan dari cutting.\u00a0 Pengertian Cutting Cutting dapat diartikan sebagai diet mengurangi berat &#8230; <a title=\"Pengertian Cutting, Cara Melakukan &amp; Perbedaan dengan Bulking\" class=\"read-more\" href=\"https:\/\/cleopurewater.com\/blog\/olahraga\/pengertian-cutting\/\" aria-label=\"Baca selengkapnya tentang Pengertian Cutting, Cara Melakukan &amp; Perbedaan dengan Bulking\">Read more<\/a><\/p>\n","protected":false},"author":9,"featured_media":6307,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","footnotes":""},"categories":[240],"tags":[],"class_list":["post-6306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-olahraga","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pengertian Cutting, Cara Melakukan &amp; 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