Drying out is a crucial stage for those wishing to define their muscles by reducing body fat while preserving maximum muscle mass. To achieve effective lean, it's essential to adopt a strategic approach, combining diet, training and optimal lifestyle habits.
1. Adopt a moderate caloric deficit.
The basis of successful weight loss is a caloric deficit, i.e. consuming fewer calories than your body expends. However, this deficit must be moderate (-250 kcal per day) to avoid excessive muscle loss and conserve energy.
2. Prioritize protein.
Adequate protein intake is essential for preserving muscle mass while you're drying out. Consume around 1.6 to 2.2 g of protein per kg of body weight, favoring lean sources such as chicken, fish, eggs, legumes and low-fat dairy products.
3. Reduce carbohydrates intelligently.
Carbohydrates should be reduced gradually without being completely eliminated. Choose complex carbohydrates (oats, brown rice, sweet potatoes) and avoid refined sugars to maintain energy and reduce hunger.
4. Maintain a good fat intake.
Fats are essential for proper hormonal function. Opt for healthy sources such as avocados, oilseeds, olive oil and oily fish, maintaining an intake of around 20-30% of your total calories.
5. Optimize your training
Strength training: Continue to train with heavy loads and moderate volume to stimulate muscle mass retention.
Cardio: Incorporate moderate cardio (brisk walking, cycling) or HIIT (High Intensity Interval Training) to accelerate fat loss without sacrificing too much muscle.
6. Stay hydrated.
Water plays a key role in regulating metabolism and eliminating toxins. Drink at least 2 to 3 liters of water a day to promote muscle retention and good digestion.
7. Manage stress and sleep.
Stress and lack of sleep increase the production of cortisol, a hormone that promotes fat storage. Sleep between 7 and 9 hours a night and practice relaxing activities such as yoga or meditation to improve your results.
8. Monitor your progress.
Regularly monitor your weight, waist size and physical appearance in the mirror. Take photos and adjust your plan according to your progress.
9. Be patient and consistent.
Drying is a process that takes time. A weight loss of 0.5 to 1 kg per week is a good average to avoid losing too much muscle.
Conclusion.
Successful weight loss is not just a question of diet, but a global approach that includes diet, training, hydration and lifestyle. By following these tips and remaining disciplined, you'll achieve your goals in a healthy and sustainable way!