Ashley Conrad's 21-Day Clutch Cut
Clutch Cut demands nothing less than your best. Every day is difficult. Every workout is more challenging than the one before. The cardio is as brutal as it is effective; the lifting is as grueling as it is transformative. But, after three weeks with me, you'll change the way you think about your body. You'll be reminded that anything is possible, and you'll transform your physique.
Clutch Cut only lasts 21 days because that's about how long I usually have to get a celebrity ripped for a movie. It's a tried-and-true program that I go to every time I need to produce freaky-fast fat loss. I designed Clutch Cut to burn fat, drop water, remove waste, optimize digestion, and help clients get screen-ready shredded. It works. I know it does. It'll work for you, too.
Clutch Cut: What to Expect
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Three weeks of pushing your body to its absolute limits will wreak havoc on your fat stores, build muscle, and take you to the next level of physical and mental strength. Get ready to give 100 percent. Forget what you think you know. It's time to learn the truth. It's time to get Clutch Cut.
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Five days per week, you'll be training harder than you ever have for 60 minutes per session. You'll cycle through a day of circuit training, a day of conditioning, and a day of rest. Then you'll lift, hit conditioning the next day, lift again, and rest again so you can repeat the process for three total weeks.
The training split looks like this:
I don't like typical resistance programming, at least not for fat loss. My lifting days are built on strength circuits that will help you build muscle while priming your metabolism and challenging your energy systems. My strength circuits have anywhere from 12-20 different exercises. Depending on your fitness level, you'll go through the entire circuit 3-6 times. As your body adapts and your fitness level advances, you'll be able to perform more total circuits.
I don't like to use a lot of equipment. You're not going to be walking from machine to machine. Instead, you'll be doing everything from plyometric clap push-ups, to jumping lunges, to medicine ball jumping jacks. Your body is the most powerful fitness tool you have.
Your cardio days are programmed similarly. I prefer sprint circuits that are basically interval training with a twist. Each day you condition, you'll build upon the last workout. The intervals of max output get longer each week, and the rest periods get shorter. You can perform my cardio workout on the treadmill, outside, or even on a bike. That's one of the beauties of this program-there are no excuses.
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dont go from bulking to a 21 day cut, youll either not make much progress or lose muscle
ya you're going to lose some bulk but that's to be expected. Doesn't mean you won't make progress cutting some weight off. As long as you eat properly and work hard at the gym you can shed that fat off regardless of what you did before hand
I think it all depends on the person. This may work well for many people, but I eat over 4,000 calories currently. If i jumped down to 2,000 I'd lose a lot of my gains, be energy deprived, workouts would suffer, and fat loss would stall much quicker than if I slowly cut my calories. For other people this may work great. In my opinion, it's all dependant on what your current program is.
Hey Guys! If your worried about muscle, just add a couple extra meals in but stick to the guidelines in the nutrition plan- You'll maintain your size but shred the fat! Everyone's lookin good in all their pics- keep up the hard work! AC
Going to do the nutrition plan (I pretty much eat this way anyway but could cut out the dairy and very limited wheat that I DO eat-and cut some of the fruit. And I don't always eat this much so this will ensure I get enough cals and hit the macros). I put on BF since my surgery, was eating crappy and NO exercise for 6 weeks, and can't move it. Not sure about the training. I am finally getting back to where I was after disc surgery so I am not anxious to just toss it all aside, especially since there are really no legs in this program. BW Squats aren't going to cut it. Chest? Pushups are great for strength but don;t do anything for me as to gains. I like the HIIT and I know I've needed to add this back but again, limited since the surgery. Running is still a no due to the impact and the bike, small doses but I'm going to try her way with the bike, time/schedule wise.
Maybe this circuit twice a week, supplemented with legs once and chest/back another separate day? I'll do the HIIT in the AM.
Gluten does nothing to your body. The reason you need to cut gluten out of your diet is if you have an allergy to it. Which is less than .5% of the population. However all these people bashing on the 3 hr eating times are clueless to nutrition impact on the body. Eating every few hours increases your metabolism greatly and allows for more calories and protein to be absorbed. 3 hours is just a mindset to get several small meals in a day. Good program tho.
That's not really accurate. I've read tons of studies outlining the negative aspects of gluten (unwanted weight gain/stalled weight loss, lack of energy, intestinal issues, GERD, etc.) and the only semi-positive to really come out of it is that it's a protein source (and not a great one either).
A lot of the excess gluten in today's society most definitely contributes to the rise of diseases such as leaky gut syndrome, celiacs, and others. Our bodies are not really made to process the enormous amounts of gluten that are present in today's society. It definitely wrecks a lot of the villi in our intestines as it passes through.
It may be true that not a whole lot of people have a true allergy, but things such as sensitivities and intolerances are huge. It's really the same with dairy. A lot of people think they have a true allergy when it may be an intolerance. Intolerances typically consist of cramping, bloating, intestinal distress, possible diarrhea, and others. A true allergy will give you quite a stomach pain and most likely will result in vomiting before the substance can pass from the stomach to the small intestine.
I'm not knockin' on ya man... I just work with nutrition and supplements and I like educating people when I can.
Yo! AC here! Mudvayne24 you know your sh** and you are absolutely right, our bodies are not meant to process gluten...period. BulkCutRepeat- I hear you man---here's what I recommend...just TRY eating this way and see how you feel and if you see the difference...gimme 3 weeks. This nutrition program has worked EVERY SINGLE TIME...I know it's totally in opposition to what nearly every fitness mag and authority is saying but hey, that's how every revolution starts! Good luck man and let me know how it goes!
MudVayne24- Its good to see that you enjoy working with nutrition and like implementing your knowledge. I too have been around research going on in the nutrition field and medical field.
I believe gluten has been given a bad name via main stream media and marketing. However I feel like you and me both know we don't get our info from just any website. Yes gluten can cause several unfortunate side effects, if there is a intolerance. However there are no test to date that can pin point a sensitivity to gluten.
Celiac Disease is an autoimmune disorder(genetic) which you have an intolerance to the protein called Gluten. Eating Gluten every day will not give you that disease. Just like drinking dairy everyday will not make you lactose intolerant. Ones body cannot process the protein, making your body an evacuation machine.
Eating any food in excess will most likely land you with problems or cause problems later. There is next to no science on gluten's negative effect on the body (without a intolerance). That is why I cringe when reading all these articles on how terrible gluten is for you. Cutting gluten out of a diet allows for a small variety of foods. Almost all these gluten free foods are healthy, but this diet approach is terribly hard to reach your nutrition needs!
Processed foods is a threat to digestive health and nutrition needs. Stick to whole foods. Again, no hard evidence(scholarly) on the Gluten free diet (yet).
ACClutch- I agree with almost all of the nutrition and exercise components. Great program, I just enjoy looking at these workouts. Maybe Ill try it some day. Right now I am working on a diet that consist of whole foods only, 6-7 meals a day, and consistent protein, carb, and fat needs. I see improvements and positive progress as I progress in my training regime. Im sure this program produces the same results.
Cutting gluten out of a diet doesn't dwindle a diet down to nothing by any means. You wont be eating a certain handful of different grains, but that's about it.
I'll agree that if you're an organic farmer and pull the wheat straw out of the ground and process it yourself I don't think there would be many problems with consuming it once in a while. The same goes for dairy. All of these intolerances and allergies are stemming from mainstream milk which is basically boiled and homogenized, killing off most if not all of the active enzymes, bacteria, and many other beneficial aspects of it. If you have an intolerance to typical dairy, chances are that quality grass-fed organic raw milk will not bother you at all. The unfortunate part is that is not the case in society.
All of these diseases and intolerances that are flaring up now were literally non-existant 50-100 years ago. Then again 100 years ago people didn't eat gluten and drink pasteurized/homogenized dairy very often either.
I value your opinion, but we will probably continue to agree to disagree my man. Keep up the research!
Your analysis of why "mainstream" milk is misleading. When you say "boiling" I believe you are talking about pasteurization--a world changing technique when invented. It is supposed to kill off bacteria, that's the point--those aren't "beneficial". Did you really just say 100 years ago people didn't eat gluten? You need to check what you say, you will mislead the uninformed.
OK... calm down everyone... Gluten is a naturally occuring protien, wont do your body any harm.
now, as for the gentic disorders and diseases, that's something else, you will NOT suddenly get intolerant or allergic to something.
certian auto-immune diseases could be induced in certain ways.
the problem with Gluten is, it comes from crab sources mostly, and those increase insulin and all
causing you to be fat IF you do not do it right.
15% of the population has gluten allergies, I am apart of that 15% and I can not wait to start AC's program because I already avoid gluten and dairy and need something like this!
On lift days do we do the cardio too?
Or only cardio days?