Zoom on the dryness in bodybuilding
You have surely already heard of the muscle dry, it is a practice well known to fans of bodybuilding. In fact, a dry run is a kind of diet or a program that allows you to lose fat mass, generally accompanied by a loss of weight, while keeping the maximum of the muscle mass. How does a diet work? What diet to follow to ensure the effectiveness of a diet ? How to lose weight without losing muscle? What about training during a diet ? How do you know if your diet program is working? We will give you all the essential information you need to know about this increasingly common practice.
Operating principle of a dryer
It happens to an athlete or a practitioner of bodybuilding to want to practice a dry after a weight gain or the end of a muscle gain. Indeed, the aim of this practice is to sculpt the figure, by burning fat mass to make muscle mass more visible and therefore lose fat. The success of a good dryness goes through the plate and an adapted training. The diet must be low-calorie. It is therefore necessary to eliminate bad fats from the diet, optimize the protein intake in order to preserve muscle mass, and gradually reduce the carbohydrate intake. It is also recommended to reduce the amount of hyper-processed food and to avoid the consumption of any industrial food product. No results will be visible unless the diet is accompanied by bodybuilding exercises with a good program that will ensure the proper maintenance of the muscles.
An athlete performs an average dry run once or twice a year. A bodybuilder will only do one lean. The ideal duration of a good lean is three months, but this depends on the individual and their initial % of fat mass. So, when should you start to lose weight?
The right time to start a dry run is when you notice that your muscles start to disappear under your fat mass. The calculation of your body fat percentage can help you determine the ideal time to start a dry run. If the result shows you a level above 15%, it's time to think about a dry run.
If you don't know which program to start with, the quiz is a solution to guide you.
Power supply during a dry run: The operation
Knowing how to compose your diet plays an important role in the success of a muscle lean. This part explains how to eat well to preserve muscle mass and lose as much fat as possible.
- Knowing how to evaluate your needs
It is essential to know how to evaluate your needs in order to dry off efficiently. Thus, you should know that caloric needs vary from one individual to another. They depend on your level of sport, your basic morphology, your metabolism, your height, your weight, your age and of course your sex. To maintain your current weight, your diet must meet your daily calorie needs. This implies that to lose weight, you must slightly reduce your calorie intake. In the context of muscle leaning, you will therefore have to reduce your calorie intake by about 15%. This change should not have any impact on your muscle weight, but it should influence your fat mass.
- Distribution of the different macro-nutrients
Afterwards, you must assess the macronutrients of your diet. In order to achieve a good lean, it is very important to respect a good balance between the consumption of proteins, fats and carbohydrates.
Firstly, with regard to the proteinsIn order to preserve your muscle mass and your physical performance, you will need an intake of about 1.5 to 2.5 grams per kg of your body weight. For example, for a 70 kg individual, the daily protein intake from the diet should be between 105 and 175 grams during a weight loss diet. That being said, a high protein diet will help you reach your weight loss goal more easily and efficiently. It is important to remember that muscles are made up largely of protein. In order to maintain muscle mass during a diet, you must not neglect them.
Now for the fatsHowever, you should not ignore them either, as they contribute to the success of your diet and help you maintain your health. However, it must be stressed that only essential fats should be retained. It is therefore necessary to be satisfied with eating good lipids, i.e. omega-3The recommended intake during the dry period is 0.5 to 1 gr per kilo of body weight or 25 to 30 % of your total caloric intake. The recommended intake during the dry period is 0.5 to 1 gr per kilo of body weight or 25 to 30 % of your total calorie intake. Lipids participate in the proper functioning of the hormonal system. A good intake of good lipids also helps you to reach your goal of lean. It is therefore a big mistake to think that fats should be eliminated from your diet during a weight loss program. To lose fat effectively, our body needs fat.
Does the dryer allow the consumption of carbohydrates ? Indeed, these nutrients play the role of adjustment variable during your diet. You can therefore use them to supplement your daily calorie intake. However, it is important to choose low glycemic index carbohydrates, since they do not raise your insulin level. However, you should know that the index of a food is not taken into account alone. Indeed, it can be lowered if it is mixed with other foods. On the other hand, you should banish sweets, fried fats, sweets...and eat instead wholegrain cereals, sweet potatoes or steamed vegetables...A little tip: think of spices to spice up your dishes.
Example menu at 1500 calories / day during the initial phase of the dry program:
Breakfast: 20 grams of skyr or cottage cheese at 0%, 40 grams of wholemeal bread, an apple and an egg. Tip: cut your apple into pieces, mix with your skyr and cinnamon and if necessary add stevia.
Morning snack: 5 grams of dried apricots, 45 grams of tuna, 5 grams of almonds.
Lunch: 200 grams of green vegetables cooked with a small amount of olive oil (1 teaspoon), 100 grams of turkey breast, 1 yoghurt at 0%. Tip: Add some herbs de Provence to add flavour.
Afternoon snack: 5 grams of Brazil nuts, 1 banana. You can also opt for a bowl cake if you wish.
Dinner: 200 grams of vegetables cooked in a small amount of rapeseed oil, 60 grams of brown or basmati rice, 50 grams of red meat.
Dry Meal - Example 2
Breakfast: 50 grams of oatmeal, 200 grams of cottage cheese 0%, 10 ml of fish oil (omega 3), 25 grams of casein
Morning snack: 20 grams of protein powder
Lunch: raw vegetables with olive, walnut or rapeseed oil, 125 grams of lean meat, a plate of vegetables, 50 grams of pasta or basmati rice, a fruit of your choice
Dinner: tomatoes, 3 whole eggs, vegetables, one fruit, 150 grams of cottage cheese
Doing a dry run with or without food supplements?
Many products specially formulated for dryness are available on the market. Many people wonder if these products (food supplements) really help in fat loss.
Food supplements for dryness
It should be noted that the success of a dry run depends mainly on 3 parameters. Diet, training and sleep. The action of supplements is only very small. Indeed, it is a big mistake to think that food supplements can replace a good diet during a dry run. It is inconceivable to imagine that if you stop training, you will succeed in drying out based solely on the consumption of food supplements. Moreover, they are not recommended if you are a beginner.
Fat burning products
It is true, however, that some fat burners can help you. Their mode of action is similar to a fat burning food. It stimulates the metabolism and promotes the caloric expenditure of the body. Their ingestion promotes the evacuation of fat accumulated by our body. However, you should not think that consuming a fat burning product will help you lose fat faster during a dry period. Their effectiveness depends on many other elements, including the level of sports activity and the quality of your diet. Their role is especially to reduce the impact of the low-calorie diet on your health and thus avoid the feelings of fatigue that usually accompany slimming diets. Finally, it is especially recommended at the end of the diet in the last weeks.
As far as protein powders are concerned, they have been created in such a way as to allow you to cover your daily protein needs without providing you with extra fats or carbohydrates. Nevertheless, they are rather recommended in mass gain than in dry period. The advantage of this form of protein is that it is more economical and convenient than animal protein sources. However, these proteins can never replace regular meals. Consuming them once a day as a snack is more than enough. When you are on a diet, be sure to eat whole foods. Your diet will be more effective and your health will be preserved at the same time. If needed, here are the proteins that I recommend: WHEY NATIVE.
Dry with or without supplements
So, is it better to do a natural dry or to use supplements for the dry?
The final decision is yours. You are now aware that supplements can only help you a little. This means that you can have a good workout without having to invest in such products. You can guarantee your fat loss success without any supplements or fat burning products sold in the market. To lose fat, you are not obliged to buy this, however, you will need to take some vitamins and minerals.
Can fat-burning foods help in a diet?
Fat burning foods are not mandatory during the dry phase. However, adding foods with fat burning effects to your daily meals can be of great help during this period. Fat burning foods are very low calorie foods. These foods will not increase your body fat. Among the best known fat-burning foods are: artichokes, lemons, grapefruits, celery, parsley, papaya. Other foods have stimulating virtues, which is essential to promote the caloric expenditure of the body. Among the most popular are guarana, coffee, tea and all products with a high caffeine content
Dryland training program
You may be tempted to change your training program during a dry run. You will need an adapted weight training program. This is obvious, since during this period you need to reduce your calorie intake. However, in order to achieve success in your weight loss program, you need to keep a proper training rhythm. Know for example that the last few weeks of your diet will be more demanding than the first few.
How to train during the dry season?
To do a good dry run, schedule at least three workouts per week, 5 workouts would be ideal if you are an experienced weight trainer. Dryland training is not fundamentally different from weight gain training. Contrary to popular belief, you don't have to do super long and fast sets to dry out. On the contrary, we must continue to work heavy to maintain our strength and muscle mass. For more efficiency, it is advisable to integrate intensification techniques such as supersets, bisets, trisets, dropsets... We can also slightly reduce the recovery time between sets. To be taken into account, the level of training varies from one person to another according to its morphology, of its experimentation....
Program with HIT or without HIIT
The training program during a dry run can also include HIIT (High interval intensity training). These are high-intensity cardio workouts that alternate sprint phases at maximum speed with recovery or moderate speed phases. A HIIT workout lasts an average of 15 to 20 minutes. They are generally reserved for experienced athletes and are totally contraindicated for overweight people. These forms of training have the ability to help you lose body fat. You burn more fat in less time as you continue to burn calories for hours after your HIIT workout by increasing your basal metabolic rate. This kind of HIIT cardio session is very intense and is not suitable for everyone. It can be a source of muscular or tendon injuries if they are poorly executed or too often. Limit HIIT to 2 or 3 sessions per week. It can also make you lose muscle.
Light cardio during a muscle dryout
The exercises of cardio Light or low intensity training can also be integrated into a weight loss program. However, it should be noted that there are some rules to follow in order to limit muscle loss. Thus, it is advisable not to exceed a pace of 60 to 70% of your maximum heart rate (MHR), this is the best frequency for losing fat mass and cardio training should be limited to 30 to 45 minutes per session so as to limit muscle loss by increasing cortisol, the hormone responsible for stress. Depending on your diet program, you can do your cardio sessions two to four times a week either directly after your weight training session or in a separate session and why not on an empty stomach if you can stand it.
How do you know if your dryer is effective?
To know if your weight loss program is effective, you just need to monitor your waistline, it is an indicator of a good weight loss. You should therefore observe the ratio between the waistline and the weight lost. Indeed, when you lose 300 grams of your weight, the ideal is that you also lose a centimeter of waist. If you lose a lot of weight, but at the same time you see a slight decrease in your waistline, this means that you are losing muscle mass, but not enough fat mass.
The mirror is also a good way to see your evolution. That's why it's important to take pictures before and after your blowdry.
In fact, the best indicator of a good lean is always the measurement of your body fat. To do this, you can use the impedance scale but especially thanks to the skinfold clamp.
At the end of your 3 months of drying, you will look more muscular and voluminous. Your muscle definition will be much better. Yet in reality you will have lost weight and kept your muscle mass. A fat loss diet is not synonymous with eating less or losing weight quickly, but with eating better and losing fat intelligently. You should lose about 2 kg per month unless you are very overweight.
Now if you are ready to seriously start a self-sufficient weight loss program, lose weight quickly and get a flat stomach then you can attack the following weight training program:
Important note: If you have followed a lean program and you want to start again on a muscle mass gain, it is strongly recommended to go through a maintenance diet of one month before attacking a muscle gain.
If you prefer to be followed by a coach with a thorough and tailor-made program:
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