How to make a dryer to lose weight?
Dry, a term often used by bodybuilding and bodybuilding enthusiasts, has recently entered the common language. The cause: the growing craze for the “healthy” lifestyle and flawless silhouettes. But what does it actually mean to make a dry? Does this diet allow you to lose weight or does it have other purposes?
What does it mean to make a dry?
Dry is a special diet, very popular in sports – and especially in the world ofbodybuilding. In general, it occurs after a significant gain in muscle mass. It consists inreducing as much as possible its fat mass, toreveal itsmuscles. The body, whose adipose tissue is reduced to its minimum, then displays amore prominent musculatureand anextremely sculpted silhouette.
The goal of dry is not so much to lose weight (in the sense of losing pounds), as toget rid of anysubcutaneous fatand, at the same time and through intense sports activity, to develop a compact, firm and dense muscle mass. A very demanding goal, because training requires sufficient food intake, but a restrictive diet, as the dry one requires, can lead to muscle wasting.
How to go about making a dry?
On the sports side
Making a dry presupposes tomaintain a sporting activity. Most of the mass gain must occur before the start of the diet. Indeed, the purpose of the latter is to get rid of any apparent fat mass, to bring out the muscle. However, to keep muscle mass afloat, it is essential to continue physical activity, despite thefatiguecaused by the diet. Because during a dry, the body is under pressure.
The sports program must be based above all on muscle buildingtag. It will consist ofshort to medium series of bodybuilding (with possible increase in load or resistance, but not systematic), and Sheathingtag. The decrease in carbohydrate intake can lead to difficulty in recovery, so it is recommended to rest between each series.
Cardiotraining and endurance sports are not totally discouragedtag. Indeed they have an advantage: lead to asignificant caloric expendituretag. However, they tend to melt the muscle, which is contrary to the principle of cutting. It is therefore necessary tolimit their duration and frequencytag. Ideally thesplit is one of the best cardio activities during a cut: split race, Hiit.
Power side
(proteins, fats and carbohydrates) and (to avoid deficiencies harmful to health, and especially to the proper functioning of muscles). Also, certain rules apply:
- it is essential to maintain at least 3 daily meals – even split your food intake into several small meals and snacks , especially if you have a fast metabolism , which tends to increase your appetite;
- it is important to maintain a reasonable consumption of lipids , but these must be unsaturated – typically nuts, vegetable oils, avocado. ;
- cutting involves a gradual consumption of carbohydrates ( low carbdiet ), without eliminating them completely, because they promote recovery after sport. Better to prefer complex and low GI ones, such as whole grains, root vegetables or legumes;
- fruits and vegetables must be present at all meals , as they are an essential source of micronutrients and fibre;
- hydration must be essentially water-based , up to a minimum of 2 liters per day;
- the caloric reduction must be gradual , until you reach about 20% of the total energy intake recommended according to your type of metabolismtag. We can therefore consider an attack phase over 2 weeks, with a reduction of 300-400 kcal in food intake, continue for 2 weeks on a sharpening phase, with a significant reduction in carbohydrate intake, and end with a stabilization phase, the right balance between continued training and a more “calmed” maintenance diet;
- all processed foods and alcohol should be banned , since they contribute directly to the “maintenance” of body fat;
- other foods should also be avoided , such as cheese, cold cuts, ready meals or cakes, even homemade.
Drying out: typical day on the plate
Breakfast:
- Unsweetened green tea
- An oatmeal porridge with unsweetened soy milk, 1 tbsp. c.oilseed butter and 1/2Banana
- 2 kiwis
Morning snack:
- A plain yogurt
- 4-5 almonds
Lunch:
- A plate of raw vegetables with moderate seasoning, based on rapeseed or walnut oil
- 150 g of fish, healthy cooking (steam, foil)
- 60 g brown rice and mixed vegetables
- A seasonal fruit
Afternoon snack:
- Awith a little honey
- A portion of oilseeds
- Flavoured water without sugar
Lunch:
- A soup milled with vegetables
- 150 g grilled chicken or herb omelet (1 whole egg + 2-3 egg whites)
- 60 g steamed quinoa with mixed vegetables
- A plain yogurt
What are the consequences and the difficulties of a cut?
Doing a cut involves a very demanding physical and dietary programtag. When it is strict and well applied, it gives impressive results on the body: apparent and sculpted muscles, significant loss of fat mass, possibly weight loss.
However, if poorly balanced or if too drastic , it can have Dramatic Impact , such as many deficienciestag. In addition:
- the reduced consumption of carbohydrates leads to a drop in glycogen in the body, therefore a loss of energy and fatigue ;
- high protein consumption can cause many inconveniences, such as Transit disorders ( constipation or diarrhea), kidney fatigue (with the possibility of kidney stones, since protein degradation causes massive urinary excretion of calcium), bone loss , bad breath , Dehydration … ;
- paradoxically, and while we eat less during a cut, digestion can be more complicated. The cause is a lack of general vitality and above all, a lower tolerance to certain foods, due to the change in diet (it directly impacts the quality of the microbiota);
- the impact on Sleepis generally clear. The body is hypocalorie, so that brain chemistry is disturbed andit is sometimes difficult to fall asleeptag. This is even more true in the event of sports activity close to bedtime (not recommended);
- (caused by low carbohydrate intake, in favor
- Morality can also be impacted , not only because cutting takes time and motivation , and the results are not immediately visible, but also because the duo of food deprivation and exercise has a direct influence on brain chemistry.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.