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Many people think that cutting down on food is the key to dry training. This is, of course, not very smart. If you eat too little, it can affect your muscles, and that’s not desirable. Therefore: the dry training nutrition schedule.
Starting with the Dry Training Nutrition Schedule
As mentioned earlier, it is not advisable to eat less than your
daily calorie needs. If your goal is purely to lose weight, then this may be an option. But if you want to lose fat while maintaining muscle mass, then a different approach is necessary. So, how do you start with the dry training nutrition schedule?
Start with your daily calorie needs. When you exercise and are active in the gym, take this into account so that you have a realistic calorie requirement for yourself.
Once you know how much your daily calorie needs are, it is important to translate this into your diet. Suppose you need 2,000 calories, then it is not wise to consume these calories only in the form of carbohydrates. If you want to divide your food by calories, you need to know exactly how many calories each nutrient provides. Make sure you have a good ratio of carbohydrates, proteins, and fats, with a good baseline of 50% carbohydrates, 30% proteins, and 20% fats:
- One gram of protein provides 4 kcal
- One gram of carbohydrates provides 4 kcal
- One gram of fat provides 9 kcal
- One gram of alcohol provides 7 kcal
Cardio Training and Dry Training
Since the basis of how you look is mainly determined by what you eat, the first step has now been taken. The second step is to create a good training schedule alongside the nutrition schedule to give the dry training an extra boost.
The most effective ways to burn fat through cardio training are: interval training or cardio training with higher intensity.
Therefore, start with a small 5-minute warm-up to warm up your body and get used to the effort. Then do 8×20 seconds of maximum sprints. Jog slowly for 10 seconds between each rep. After the 10 seconds, sprint again at your maximum speed for 20 seconds, until you have done this 8 times. Finish with a 5-minute cool down where you slowly return to jogging.
If you prefer not to do high-intensity cardio training, then go for a 45-minute walk at 60% of your maximum heart rate. This will cause your heart rate to work at a high pace, resulting in faster fat burning.
Dry Training Nutrition Schedule Tips
In addition to the above, there are a few more tips we want to give you. You may already know many of them, but perhaps there are a few that will lead to new insights.
- Eat regularly: have a meal every 2 – 3 hours after waking up. This keeps your metabolism going
- Carbohydrates: every meal should contain complex or multiple carbohydrates and lean proteins.
- Do not avoid fats: That’s right. Fats play an important role in your energy metabolism. Take 30 to 60 grams of good fats per day, from sources such as fish oil, peanut butter, or nuts.
- Do not avoid multiple carbohydrates. As mentioned above, you need 50 – 100 grams of multiple carbohydrates per day to provide your body with the right amount of energy.
- No extra sugar: The only sugar you need comes from your diet. When you consume extra sugars, it can cause spikes in your insulin levels.
- Consume enough proteins: consume enough proteins to prevent muscle breakdown. It also helps to recover muscles after a heavy workout.
- Drink green tea: instead of coffee or regular tea
- Drink enough water: your body needs 2 to 3 liters of water per day. If you are more active, perhaps 4 liters are necessary.
