Only one month until summer! If you haven't yet, it's time to start your dryer For display bulging and defined muscles on the beach. During this crucial period, it is essential to adapt your nutrition and training in order to achieve its objectives. We give you the secrets of a dry successfully .

Lose fat while preserving muscle

When starting a dry period, everyone has different goals, whether it is to show off their best physique on the beach, or to be ultra dry to perform during a competition . It is these objectives which will determine the duration and intensity of the drying process.

What is the difference between a diet and a diet?

The purpose of a weight loss diet is to help you lose weight. Drying, it aims to make you lose your fat mass while preserving muscle mass . So how can you be sure you're eliminating fat and not muscle? The principle of cutting is simple: provide your body with fewer calories than it needs so that it can draw on its reserves. Sport is also essential during dry periods because it will transform part of the calories into energy in order to meet the effort required. It also helps maintain and even develop muscle mass.

Adapt your nutritional intake

Caloric maintenance

Before starting a new nutritional phase in bodybuilding (mass gain, leanness, etc.), it is essential to know your caloric maintenance , that is to say the number of calories that our body needs according to different criteria: sex, weight, height, physical activity, etc.

How do I calculate my calorie maintenance?

It is this number of calories that we will adapt according to our objective: increasing the number of calories for mass gain and decreasing the number of calories for losing weight . But whatever your goal, if adapting the number of calories is the first step, it is also essential to know how to distribute this number of calories over the right nutritional elements .

The proteins

During dry periods, we advise you to keep your protein intake fairly high , which can be equivalent to your intake during caloric maintenance periods: 1.5 to 2.5 g per kilo of body weight , in order to maintain hard-acquired muscle mass.

Lipids

The mistake that is often made by bodybuilding practitioners during periods of cutting is to eliminate all fats from their diet. It is therefore important to remember that lipids are essential for the proper functioning of the body ; for example, they have the role of transporting certain proteins, hormones and vitamins. It is therefore strongly recommended not to drop below 15-20% of caloric intake from lipids , even when dry.

Carbohydrates

As you will have understood, the caloric adjustment for your dry will mainly depend on the carbohydrate intake. Once your protein and fat intake is defined, carbohydrates are added to reach the set number of calories . We never say it enough, make sure to consume "good" carbohydrates and not industrial products such as industrial products, sweets... We will always prefer whole foods such as cereals, pasta, rice...

Fibers

Don't forget to supplement your diet with fiber in order to restore the acid-base balance of your diet, proteins being generally very acidic nutrients.

Food supplements: what are their uses?

During dry periods, especially when you start to struggle to see results, food supplements can be of great help.

Whey

Never change a winning team ! Whether dry or in any dietary phase, whey is a must in the diet of bodybuilding practitioners . Proteins have a decisive role in the development and repair of muscle fibers . Since, even when dry, we cannot ignore regular and appropriate training, whey supplements the proteins provided by the diet to meet the effort required of the body.*

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Fat burners

Fat burners can quickly become our best friends during dry periods. They will give us an extra boost to eliminate our fat mass quickly . Their active ingredients boost metabolism and activate thermogenesis. Many fat burners provide caffeine, an interesting source of energy for training. It may be interesting to combine a drainer with fat burners in order to eliminate the toxins which "clog" the body and can slow down the metabolism.

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