Muscle only builds during rest and recovery. Higher intensity during workouts, reaching your maximum heart rate, nearly dying and then eating like a Caesar will be most effective. It is imperative that you rest until your muscles are no longer sore, then repeat the process. If you found that you were able to "cut" more during a resting process, it is because your muscle was able to build back properly after shredding them during a work out. Rest is just as necessary as exercise. Also high fat and high protein is a must. No such thing as too much high quality fats and proteins