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La Séche, a word used in bodybuilding at the beginning, is a period in which athletes want to show off an extremely slender and drawn physique while maintaining maximal muscular mass. The word was then utilized in the fitness community to refer to general weight loss.

The aim is always the same: we reduce weight, and fat mass, and strive to maintain our hard-won muscle mass, but not to the extremes seen with bodybuilders. However, because muscle mass must be maintained, cutting is a bit more complicated than a basic slimming diet.

o How do you get started with a drying program? To be effective, certain principles must be followed. In general, we ask ourselves a number of questions, such as:

• 
  
• What diet should I follow?
• How long will this last?
• What supplements should I take?
• What kind of training should I do?
• What kind of exercises?
• What length should the sessions be?
• Should we go for a run?

We explain everything about the Sèche in bodybuilding so you can find your way around quickly and adopt the proper responses. We go through everything to ensure that you have a successful physical change!

SUMMARY

• 1. How can you dry out and lose weight?
• 2. What is the best diet for weight loss?
• 3. What are meals for dehydration?
• 4. What dietary supplements should I use to avoid dehydration?
• 5. What kind of dry training?

HOW TO LOSE YOUR STOMACH WHILE BODYBUILDING?

Fat accumulation in the abdomen is conceivable after the end of a mass increase. Furthermore, we are accustomed to referring to a cutting as a beginning when the abdominals are no longer visible. This is a straightforward criterion to which you can refer.

The fundamentals of a dryer

Cutting is not the same as dieting. Although these ideas appear to be widespread, there is a distinction to be noted. A diet is designed to make you lose weight at any cost. You will lose fat but also muscle as a result of a more or less severe calorie restriction and deficit, resulting in weight reduction on the scale. A cutting, on the other hand, focuses on weight loss while also reducing the amount of fat mass. The issue this time is not to reduce weight at any cost. You must keep your muscles as much as possible while reducing your fat. As a result, the distribution of your macronutrients (carbohydrates, fats, and proteins) will be critical in attaining a good cut.

Losing your belly: an aesthetic issue but not only

Excess abdominal fat, according to the World Health Organization (WHO), is linked to an increased risk of diabetes, cardiovascular disease, and some malignancies. A waist circumference of more than 102 cm for males and 88 cm for women increases your health risks by the same amount. Losing abdominal fat is thus both a health and a cosmetic concern. You may have observed that performing hundreds of sit-ups every day has little effect. The key to decreasing belly fat in bodybuilding is your nutrition and exercise routine.
Keep multi-joint activities with significant calorie expenditure in your bodybuilding program to achieve. We consider the bench press, traction, deadlift, snatch dumbbell with one arm, walking lunges, and jump squat. All


these exercises, and many more, take a lot of energy out of your workout, compared to a set of crunches. To lose your belly quickly, bet on freeloads, and integrate basic exercises as well as cardio if necessary.
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WHAT IS THE BEST DIET TO DRY?

One piece of advice is to keep track of the quality and amount of your food consumption. A well-balanced macronutrient distribution, as well as a steady and regulated reduction in calories, will help you tip the scales in your favor.

Lose fat by cutting your carbs

Carbohydrates act as a calorie counter. Fruits, vegetables, pasta, rice, sweet potatoes, oats, bread, whole grains, and legumes come to mind. All of these carbohydrate sources are beneficial to your health, but you should progressively limit your intake over the course of many weeks. Carbohydrates with a low or moderate glycemic index should be favored during a cut, but also throughout the year. These result in a reduced rise in blood sugar and, as a result, insulin levels. In the long run, you reduce dietary fat accumulation.

Make a cut while keeping your proteins



During dry conditions, a high-protein diet is advised. This is done to keep your muscle mass as high as feasible. We recommend 2 g of protein per kg of body weight for bodybuilders. In reality, a 70 kg athlete should ingest around 140 g of protein from all sources as part of his dietary plan. For optimal body and cell function, keep your lipid intake at 1 g per kilo of body weight. Finally, carbs will supplement your consumption to help you attain your calorie goal. To review, 1 g of lipids provides around 9 kcal to the body, compared to 4 kcal for 1 g of protein or 1 g of carbs.

The optimal diet for drying out is thus a gradual reduction in carbs while keeping protein and lipid levels at normal levels (2 g protein/kg and 1 g lipids/kg body weight). Maintain proper water and a healthful, low-calorie diet. You should anticipate shedding 300g to 500g every week on average. Finally, as you develop, cut your carbohydrate intake gradually.

WHAT ARE DRY FOODS?

To attain your bodybuilding goals, especially when it comes to cutting, you must consider the type of your diet (this does not mean that you have to do anything in terms of mass gain).

If your diet is uneven and contains a portion of processed foods and fast meals, then switching to a fully healthy and balanced diet will improve your physical appearance and overall health. However, this will not be enough to dry!

If you haven't previously, you must determine your basal metabolism or the number of calories you require each day, to which your energy expenditure will be added. This will provide you with a baseline from which to begin your diet.

If required, do a test over a few weeks to determine how many calories you require to maintain or reduce weight.

You have to be careful not to consider the dry as a sprint, but rather as a marathon. It is imperative to reduce (very) gradually its Kcalories. We generally start by removing 300 Kcalories from our caloric maintenance, which may not seem like a lot, but it generally allows us to start losing weight.

Don't forget the basic purpose of the dryer! We want to lose fat and maintain muscle! If we drastically reduce our calories, we can often say goodbye to our performance and therefore to our muscles. Once again, this is not at all what we want. So we take our time, there is no hurry!

You must then calculate your macronutrients. We always calculate the Proteins first at a rate of 1.8 g per kg of body weight, then the Lipids at a rate of 1 g per kg of body weight, and finally the Carbohydrate calories. As they are not necessary, you will need to progressively reduce the latter to advance your cut. Carbohydrates can be synthesized by the body from proteins and lipids.

300 calories are around 80 g of carbs, which you can have at your next meal or throughout the day. Make careful to divide your meals properly (depending on your limits, of course), because hunger can strike rapidly.

dryness, especially if you keep a good intensity in training.

Maintaining a consistent protein and fat intake is critical for maintaining maximal muscle and a healthy hormonal system. It is critical throughout a weight loss time!

Given that this is the beginning point for your weight reduction, below is an example of a cutting menu. Personalization will clearly be required based on your metabolism, tastes, demands, energy expenditure, and other limits. since hunger may strike fast in dryness, especially if you maintain a high level of workout intensity

EXAMPLE

BREAKFAST

• 80g rolled oats,
• 300g cottage cheese
• 2 whole eggs
• 1 fruit

SNACK 1

• 30 g of native whey or native micellar casein
• 20g almonds or cashews

NOON

• 150g fish
• 70 g semi-complete pasta, weighed raw
• 200 g of vegetables or raw vegetables
• 1 tablespoon olive oil

SNACK

•  230 g of native whey or native micellar casein
• 20g almonds or cashews
• 1 fruit

AT DINNER

• 150g chicken
• 70g raw weighed basmati rice
• 200g vegetables
• 1 tablespoon olive oil

BEFORE SLEEPING IF NEEDED

• 200g cottage cheese
• 10g almonds or cashews

You can either eat the same number of calories throughout the week or modify it based on your training days, in which case you must take an average.

That example, if you intend to consume 2400 calories, you must consume 2600 calories on training days and 2200 calories on rest days. Both techniques work; you just have to select one that works for you and that you will follow and respect as much as possible!

Fat loss might get problematic in some circumstances if the cut is far progressed. You will be able to do what is known as rebounds, which are increases in carbs for a few days (1 to 3) in order to resume the diet.