Drying and losing weight are concepts that are often confused, since the two types of programs lead to a common result: we observe weight loss in both cases. However, getting dry is not just about losing weight, but about maintaining muscle mass while reducing fat mass as much as possible. The objective is to give more relief to his physique. But cutting, or muscle definition, isn’t just for elite competitors, since people who follow this type of program still lose weight more effectively than with a traditional low-calorie diet, and the reason for this is simple. : if muscle mass is preserved, the body burns fat more easily.
To optimize a cut, certain dietary supplements can be very useful, in particular because they focus on better use of stored fat and they facilitate the maintenance of muscle mass. Explanations.
The basic principles for a good cut
It is useful to specify that food supplements are not miracle products. They accompany you to optimize your efforts and make your goals more easily attainable.. They cannot compensate for nutritional errors and will not bring you the desired effects if you do not implement a healthy, balanced diet rich in essential nutrients.
At the base of weight loss and cutting we have calorie balance. Every day we expend a certain number of calories. It is therefore necessary to first determine how much energy we need for our body to function normally. Generally, a woman needs 1700 calories a day and a man 2000. These needs may increase if you are athletic or have a physically demanding job.
To lose weight and by extension burn adipose tissue, you should consume fewer calories than you expend, and it is this deficit balance that allows the body to mobilize fat in order to find energy there. Considering that one gram of fat contains 9 calories, you have to burn 9000 calories to lose 1 kg of fat.
Burn more calories
And if running is effective for losing weight, weight training and CrossFit are much more appropriate for burning maximum fat while maintaining muscle mass. Be the ultimate goal of a cut! These sports are particularly indicated because they burn energy during training, but also several days after a session. It is explained by the EPOC balance sheet (Excess Post-exercise Oxygen Consumption) significantly increased by working with additional loads. The muscles enter, after each session, a phase of repair where the substrates are “overmobilized”: oxygen, proteins, carbohydrates and lipids, including our fat stocks.
To burn as much fat as possible while maintaining muscle mass, bodybuilding and HIIT-type cardio are by far the most appropriate physical activities.
Counting calories is good. Consuming the right calories is better. In a cut, it is customary to reduce carbohydrate intake and increase protein. Although these two groups of nutrients are identical from a purely caloric point of view (1g of protein = 4 calories; 1g of carbohydrates = 4 calories), they do not have the same impact on the body and on energy management.
Protein is only rarely mobilized for energy purposes, while carbohydrates are the main source of energy for the body, but also for the brain. If you reduce your carbohydrate intake, the body must find another way to mobilize energy. It breaks down and uses stored fat and ketone bodies released during the fat oxidation process.
Consuming more protein is therefore a priority for a successful cut.. To maintain muscle mass on the one hand, but also because protein:
- Increases metabolism
- Reduces appetite
- Increases satiety
- Nourishes muscle mass
The best dietary supplements for drying
Whey and casein are the two preferred proteins to facilitate dryness. Whey because it allows faster muscle recovery and effective maintenance of anabolism. And casein because it is satiating and allows drastically reduce hunger while supplying amino acids to the body over a long period of time.
Use : 1 dose of 30g of whey after each bodybuilding or CrossFit session, then 1 dose of 30g of casein as a snack between two meals (preferably in the afternoon).
CLA is a fatty acid that burns fat and targets the abdominal area. If you’re struggling to squeeze out your abs, consider a conjugated linoleic acid cure, which effectively targets abdominal fat. Know that it is of the utmost importance to make your love handles disappear because this fat, which covers your abs and surrounds your viscera, is the worst of all. It acts as an organ or an endocrine gland and unbalances hormonal levels. On the one hand, this promotes the onset of metabolic diseases such as diabetes and cardiovascular disorders, but it also disrupts hunger cues : we produce more ghrelin (the hormone of appetite) and less leptin (the hormone of satiety).
CLA can help you regain a flat stomach and, above all, prominent abs. The icing on the cake, CLA reduces the formation of new fats. Ideal so as not to gain weight after a diet.
Use : 1g of CLA with each main meal (3 to 5g per day)
L-Carnitine is an amino acid that transports fatty acids into our cells to be used there for energy. Carnitine is therefore particularly suitable for people who want to burn more fat through exercise.
Use : 1 to 2g of carnitine 30 minutes before a sports session
Thermogenic fat burners effectively oxidize fat and most often act on the causes of weight gain. They most often contain active ingredients that increase metabolism, that cut the hungerwhich facilitate renal elimination of water and increase energy levels. They can be associated with CLA and carnitine for synergistic effects.
Be careful, a diuretic drainer is not a fat burner. However, it facilitates the elimination of subcutaneous water and thus increases your muscular relief. The drainer/diuretic should only be used at the end of your cut, in order to give the final touch to your project: a competition, a photo or video shoot.
Use : start taking your drainer 5 days before your competition or photo shoot.
Drink 3.5 liters of water per day for the first 3 days of use.
On the 4th day, drink only 2 liters.
On the 5th day, drink only one liter.
Also to read
How to choose the right fat burner?
What cardio to burn fat without losing muscle?
Burpees to build muscle and burn fat
The vegan and vegetarian cutting program