What Do You Know About Dry Muscle
In bodybuilding, it is only after a dry that we can really appreciate the muscle mass gained during the taking of mass. It gets rid of bulky fat and reveals the muscles that lie underneath. However, this drying does not happen anyhow. As for the taking of mass, one has to take his time and one has to master his food. Here are the keys to performing a dry and make a success of it, that is to get rid of as much fat as possible while maintaining the maximum muscle.
A low-calorie diet
This is the basis of the dry: a diet that brings you a calorie amount slightly below your daily needs. It forces your body to tap into its reserves to meet its energy needs. However, you have to know how to manage your nutrient intake, because some must remain a priority.
These nutrients serve, among other things, the body to build and maintain muscles. What happens if you do not consume enough? Your body draws on its reserves … The other muscles! During a dry, you should avoid reducing the amount of protein you consume. Keep about 2 grams of protein per kilo of body weight. Thus, your body will have less tendency to get rid of the muscles. You will preserve your muscle capital.
One of the most common and common mistakes is to reduce lipid intake to a minimum. But, lipids are essential to the body. They serve, for example, as a basis for making hormones. If you do not want to, it’s obvious that your body will no longer function at its best and your performance will suffer. You too. So keep about 30% of your calorie intake as fat.
So it’s on these kinds of nutrients that you’re going to act. By gradually lowering the carbohydrate intake, you will force your body to tap into its fat reserves. However, keep adequate intake around and during your workout. Otherwise, you may feel weak and not recover properly. However, if you are less good at training, your muscles will be less useful and they will melt.
Carbohydrate reduction should therefore be done over the rest of the day.
Note that you should prioritize foods with low Glycemic Index as those with high GI promote the storage of fat.
They are essential for health because they bring vitamins and minerals. They also contribute to the acid-base balance of the body, which can prevent muscle wasting and long-term health problems.
Another interest, by eating vegetables during a meal, you lower the GI of this meal. However, as mentioned above, a low GI must be favored. In addition, vegetables are low in calories, so you can consume them at will.
How much to lose and how to go about it?
Now that you know how to compose your diet plan, you need to determine how many calories you need. The first step is to estimate these needs with a calorie calculator. If you were in mass, you can also simply gradually lower your calorie intake from week to week, until you reach a stagnation in your weight. You will then have reached the contribution that corresponds to your daily energy needs.
From this base, you will lower your caloric intakes by about 250 kcal. This should start your fat loss. If that is not enough, you can still drop by 100 kcal, and so on. Your goal should be a loss of about 500 grams per week.
As long as you lose at this rate, keep your diet as well. If the loss slows down over several weeks, then you can lower your intake a little by playing on carbohydrates, or even on lipids, slightly.
Watch your belly!
This is an interesting indicator for your dryer. Indeed, your goal is that your belly turn decreases as much as possible with regard to your weight loss. More clearly: if you lose 1 cm of waist circumference for 300 grams of lost, your dry will go very well, you lose a lot of fat and little muscle. But, if you lose little belly and your weight decreases quickly, it’s probably that your muscles are melting and you do not get rid of your fat.
You can also use other measurements, including arms. These measurements will inevitably decrease, but your goal is that they decrease as little as possible as your veins become more and more visible. This will mean that your muscle volume has been well preserved and that the fat has disappeared.
Do not change workouts!
One of the most common mistakes of bodybuilding practitioners during drying is changing their training. Their sessions usually consist of exercises with heavy weights and medium series and they generally pass to long series with light weights. The stated goal is often to burn more calories to lose more fat. Now, by modifying the demands of your muscles, you send them a different message, the one you no longer aim for muscle hypertrophy, but rather endurance. As a result, you may lose volume and muscle, which is the opposite of your dry goal.
You should therefore keep an “anabolic” workout with heavy loads and short to medium sets, as you probably did before. Intensity must be present, even if you feel you are more tired. Obviously, your performance may drop a little, it’s normal since you eat less.
To summarize, you should not reduce your loads during drying; The long and light sets do not help to dry! If you need to reduce something because you no longer hold the road, decrease your work volume (exercises and sets) and / or increase your break time between sets.
Also avoid adding sessions under the pretext of burning calories, you may simply run out of your body. Your body needs rest to recover, and it’s even more true in dry, where it may take longer.
The place of the cardio in the dry
Do you need to add cardio during a dry phase? This is a common question. It’s not an obligation. The cardio will allow you to burn a greater amount of calories. It therefore increases your daily caloric needs. But, if you have already lowered your inputs enough and it works well, it does not help much to add more cardio. On the other hand, if your weight stagnates or you are not dry enough, it can be a way to re-start fat loss, instead of decreasing your caloric intake again. Be aware that cardio tends to accentuate the loss of muscle.
If you are forced to do so, you can opt for low intensity cardio sessions to conserve your muscle mass. For example, one-hour walking sessions on treadmills will do the trick. HIIT (high intensity interval training) can be done at the beginning of dryness when the reserves and energy are still there, then switch to low intensity cardio afterwards.