Do sports diligently and intensively!
Everyday strength and aerobic exercise, running and proper nutrition?
Are you looking forward to amazing results and beautiful muscle definition?
But everything happens very slowly ...
You can speed up the desired results by reducing body fat. Often it is she who hides the beautiful muscles acquired over long and hard hours of training. But, unfortunately, getting rid of excess fat and building muscle at the same time is impossible!
Therefore, leaving fat takes with it a part of your muscles ... There is a way out! Among bodybuilders and athletes, it is called body drying.
Drying the body is not moisture loss!
Drying the body is a process that leads to the loss of fat mass and, at the same time, preserves muscle mass.
Drying the body is rather a specific lifestyle for an athlete for a certain period of time, including the right diet and approach to nutrition, certain strength and aerobic loads, at the discretion, taking chemical drugs.
How it works? Basic principles of drying
- The correct diet is the basis for success!
The basic ingredient in drying is diet. Your goal is to consume fewer calories than your body's daily energy expenditure and maintain a high metabolic rate.
In this case, you should not starve, otherwise the body will perceive it as a message to the need to store fat for a "rainy day", putting it away in the most convenient places.
In addition, with a rigid diet, the body slows down its metabolism in order to prolong its functioning for a longer period, resulting in poor health. But the worst thing is that after losing weight and returning to a normal diet, the weight is gained to the original level, which nullifies all efforts. Therefore, a rigid diet is not appropriate for drying!
Principles during drying:
- eat fewer calories - spend more energy;
- high metabolic rate.
- We speed up your metabolism!
The most effective way to speed up your metabolism is through meals.
We increase the number of approaches to food!
Consume food more often - the metabolism is faster. In this case, the amount of food can be small, for example, an apple, a couple of spoons of rice, a piece of boiled meat. Such a modest snack will take 1-2 minutes of your time, which is even less than a smoke break. The number of such snacks per day should be 6-12 times, breakfast is required.
During drying, it is important to exclude carbohydrates from the diet and reduce the amount of fat, reduce the consumption of salt and various "harmful" seasonings. Alcohol, confectionery, smoked meats should also not be consumed.
Along with fractional nutrition, physical activity is important, while you kill two birds with one stone - speed up metabolism and develop muscles.
Training has not been canceled!
During the drying process, you can go in two ways:
- leave the workouts unchanged, i.e. train in your usual mode;
- apply pumping (more approaches, maximum reps, variety of exercises, minimum rest).
What should you choose?
If you want to preserve your muscles as best as possible, then leave your usual training routine (heavy weight, 6-10 repetitions, 1 minute rest). During this, you gain muscle mass and maintain the strength potential to work with your usual weight. But at the same time, it is important to understand that you should not count on a quick effect from the diet.
If you want to burn excess fat as quickly as possible, then choose a pump. Of course, the loss of muscle tissue will also be observed, but using pumping, you will say goodbye to extra centimeters much faster, and then you will be able to acquire a relief body. Why is this happening? The intensity of training increases - with low weight, muscles are better worked out - calories are burned faster - blood circulation increases - more stress hormones are released, all this affects the rapid breakdown of fat.
How to apply aerobic exercise?
Do you like morning jogging? And do you think that you will have to give them up? You decide!
Aerobics leads to the loss of fat and muscle and at the same time accelerates the breakdown of fat.
If you need to quickly get rid of fat (muscle loss is inevitable) - run short and fast, increase the intensity.
When drying, aerobic exercise is best used in the morning or after exercising in the gym.
Breaking stereotypes! It is impossible to lose weight locally!
Do you think that if you work hard and work a lot, you can lose weight and get cubes, while the rest of your body will remain the same? It's a delusion!
If a person could lose weight locally, then what proportions of the body would then be discussed?
The fact is that if you go on a diet, you lose weight evenly. This is due to physiology.
In the human body, liposomes are the storage of fat. Two stress hormones (adrenaline and norepinephrine or alpha and beta) break it down into glycerol and fatty acids. These substances enter the bloodstream and wander there before: they are disposed of or return to their original state, i.e. fat. Fat is broken down by hormones. Blood washes our entire body, and not its individual parts, which is why it is impossible to get rid of fat locally.
Depending on which hormone comes into play, either fat is burned (beta) or fat builds up (alpha).
Why does fat concentrate in problem areas?
The Creator made our body smart!
It concentrates fat reserves where it is beneficial for it, for example, the abdomen and thighs. There are more alpha receptors here, and the process of breaking down fat is slowed down. Humanity has not yet learned to locally increase the number of beta receptors, therefore, it is not possible to lose weight only in a specific place. But it is quite possible to do it globally!
Chemistry speeds up the drying process, but affects health. You decide!
In this article, we will discuss all effective drying methods. Therefore, one cannot fail to mention chemistry, as one of the most effective assistants in this matter. Then you decide to include it in your diet or not.
So, there are a lot of drugs. What is the most effective body drying process?
Today these drugs are:
- Yohimbine (alpha receptor blocking occurs);
- Ephedrine (release of norepinephrine, fat burns faster) (prohibited additive);
- Clenbuterol (stimulates beta receptors);
- A growth hormone;
- Theroid Hormones (T3) + Clenbuterol (hazardous to health!);
- DNP (Dinitrophenol) (deadly to health!).
Here are effective drugs, but it is important to note that some of them are prohibited and dangerous. The most popular are the first three. We will tell you a little more about all drugs.
Yohimbine blocks alpha receptors, slowing down the formation of body fat and the effect of the hormones adrenaline and norepinephrine.
It is effective to take yohimbine one hour prior to training. Why? Because it blocks alpha receptors, which means that if you fill a certain muscle with blood (during pumping), you will create an increase in alpha and beta receptors in it. Because alpha receptors, thanks to the drug will be blocked, you will be able to locally reduce the body fat through training and activation of beta receptors.
Of course, this contradicts the fact that local weight loss is impossible, but using chemistry to make it more real. This drug is legally sold in any sports store. And among the pleasant benefits - stimulation of erection and a rich orgasm.
Ephedrine (prohibited additive). This preparation works well for drying. It stimulates the release of norepinephrine, i.e. activates beta receptors, and if taken together with yohimbine, which blocks alpha receptors, the result will not be long in coming - fat burning occurs at a rapid pace.
It would be great to add here pumping and running on, this will increase the results several times.
Clenbuterol stimulates beta receptors, thereby accelerating the breakdown of fat.
A growth hormoneit is used for drying, but it is quite expensive, therefore it is not widely used.
Theroid Hormones (T3) - we note that this is a drug hazardous to health! Its action is to strongly activate metabolism. In symbiosis with clenbuterol, which activates beta receptors, fat disappears at lightning speed. But! Under the action of the drug, thyroids cease to be produced in the body (they regulate the metabolic rate), the danger is that they may never begin to be produced again.
DNP (Dinitrophenol)- the most dangerous drug for health! It is important not to overdo the dosage, because death is possible. It is a deadly but very effective fat burner that burns your health along with fat.
Choosing the right workout!
- Maintain muscle mass + slowly but surely get rid of fat through diet and habitual mass training.
By choosing this method, you will slowly and consistently lose the hated body fat, while maintaining and building further muscle mass. This drying will take about 3 months.
- Effective fat loss, but with muscle loss - pumping + diet.
This method will help you achieve fat loss quickly, but with a loss in muscle volume. More suitable for you if you are not chasing maximum muscle size or prefer fitness.
- as many repetitions as possible - 15-20-40;
- more approaches - 5-6;
- minimum rest between sets - first 45 seconds, then 30 seconds;
- use drop-, super-, tri-sets and other techniques to increase the intensity.
Pumping can be combined with strength training to speed up the burning of excess fat.
Decide what's best for you and successful drying!
Drying the body is a quick and effective way to get rid of excess body fat. But, quite often it happens that along with the muscles, fat deposits also grow. This phenomenon is completely normal, since most bodybuilders use dietary supplements, which affect weight gain. In order to remove a round tummy and show the abs, many men resort to drying, which will be discussed today.
The purpose of drying is to get rid of fat deposits as quickly as possible, which allows you to preserve muscle mass (with normal weight loss, muscles go away with fat).
While drying the body, muscles will not grow despite all the efforts and sports of the athlete. Gaining muscle mass and burning fat are incompatible things that few people know about. It is also worth remembering that without a certain muscle mass, it will not work to get a tangible result from drying.
To create a relief figure and burn fat, athletes use the so-called drying. This efficient lipid breakdown process is based on the reduction of muscle glycogen
The whole drying process is simple and it consists only in the fact that the nutrition is slightly adjusted (emphasis is placed on proteins, fiber, and fats are practically excluded). The training program will also change while maintaining the basic exercises.
Protein is the basis of the diet for drying, which helps to maintain muscle tone.
Changing your training program is only half the battle. The next step is diet. In fact, you should not bother about this, since the best diet is to reduce calorie intake (daily norm - 2000 kcal) and avoid light carbohydrates and fats.
You should not try to reduce body fat to a critical level of less than 5%. With such indicators, your body, on the contrary, will aim at replenishing its fat reserves, which will negatively affect the drying process. At least 8% is considered optimal! In this case, the drying result will delight you much longer.
Fractional food: menu for the day and week
8.00. Breakfast time.
Option 1: 200 g chicken, 200 g potatoes, 1 tomato
Option 2: steamed or boiled cereals and green tea
Option 3: two eggs, boiled for up to 5 minutes, a cup of coffee or tea with honey
11.00. Lunch.
Option 1: 250 g cottage cheese, 2 tangerines, 1 banana
Option 2: 7 boiled proteins, 2 grapefruits
Option 3: 200 g of cottage cheese, 200 ml of kefir, 4 tangerines
13.00. Lunch time.
Option 1: no one canceled the hotter: soup with vegetable broth or meat soup, from lean meat, as well as fish
Option 2: a vegetable side dish or boiled cereals (wheat, bulgur, etc.), boiled chicken breast (should be alternated with fish).
Option 3: a palm-sized piece of lean boiled meat with stewed vegetables and a vegetable salad poured with a little olive oil.
17.00. Snack time.
Option 1: Make yourself a salad (100 grams) with avocado and carrots
Option 2: 20 grams of nuts or a handful of dried fruits.
Option 3: fruit salad - 10 grapes, 1/2 apple, 1 kernel walnut, 1 kiwi, 1 orange, 1/3 grapefruit
19.00. It's dinner time.
Dinner should not be particularly difficult for the body and therefore should be limited to salad from fresh vegetables and you can eat.
22.00. Last snack.
250 ml 1-% kefir or any other low-fat dairy products
It is important to know: the last meal should be taken 2 hours before bedtime. Also, it is worth eating portions that fit in the palm of your hand.
Removal of water from the body
A sculpted body can never be perfectly contoured, muscles will not cut so well if a lot of water has accumulated in the athlete's body. Many people write that drying does not involve getting rid of water, but this is a mistake. Draining the water is the last stage of drying. And throughout the entire process, it is more convenient to monitor your progress when the body copes well with removing excess water.
How to prevent water retention? When drying, you must drink at least 2 liters of water per day (tea, coffee and juices do not count). The more you drink, the better the body removes excess water. If you don't get enough, the body will try to hold it, and you will start to swell. Your efficiency in training will also decrease, as a dehydrated person works less intensely.
Substances that affect fluid retention:
- Alcohol
- Creatine
- Caffeine
- Sahara
- B vitamins
- Sweets
the male body has more efficient mechanisms for burning fat reserves. It contributes to a faster metabolism, muscle hypertrophy and a unique hormonal background
Generally, drying guys and girls differs in the following aspects:
- Nutrition. If, in order for the muscles not to lose their shape, athletes consume more protein. When drying, girls need to focus on fiber;
- method of training (if guys focus on strength exercises, then girls are advised to pay special attention to aerobics during drying).
Typically, athletes have no gender difference regarding body drying. You can only highlight its various ways that are suitable for guys or girls.
How not to harm when drying the body?
No matter how funny it may sound, but such a simple thing as drying an athlete can seriously harm himself. The main danger is overdoing it to achieve the fastest possible effect. Many people exhaust themselves in the gym and eat almost nothing. Of course, the desired effect can be obtained in a few days, but the consequences of such weight loss will be very dire. Due to the fact that the body does not receive the proteins it needs, it cannot produce enough energy, and training only aggravates the deplorable state of the body, which can lead to fainting and the development of ulcers.
It is forbidden to sit on. It is very harmful to the body. This is explained by a chain of several factors. With a deficiency of carbohydrates and glucose, the body begins to consume glycogen, and then fats.
Medical contraindications
Video: how to dry properly for guys
Conclusion
By changing the training program and choosing the most suitable diet, the bodybuilder will get the desired result. It should also be remembered that when losing weight, you can also lose muscle mass with fat, so do not forget about increasing your protein intake. Drying should take no more than 3 weeks.
Be sure to read about it
People who are not experienced in sports terminology have the phrase “ drying in bodybuilding"Will only cause bewilderment and an ironic smile. Meanwhile, for bodybuilders this is an integral part of the training process, without which any bodybuilding championship would be something akin to a “fatty show”. In our article we will tell you what is drying in bodybuilding and we will advise you how to use it .
What drying in bodybuilding?
First, let's analyze the very concept of “ drying in bodybuilding". Already from the name it is clear that this term originated in the everyday life of bodybuilders. It involves burning off excess subcutaneous fat in order to hone muscle definition and make the body aesthetically pleasing. As a rule, athletes resort to drying on the eve of the competition to demonstrate their physical achievements. In the off-season, when there is no need to highlight every cube of abs or the slightest curve of the biceps, bodybuilders allow their muscles to "swim" again, because they know that a deficiency of subcutaneous fat can be detrimental to health and lead to weight loss.
However, people who do not strive to conquer athletic heights, but simply watch their figure, drying will also be useful. If you have been pulling iron for several months until the seventh sweat, building up muscles, but do not see the result of your labors, it is time to "dry up". Our tips will help you prepare for the beach season without damage to health.
Subcutaneous fat rate
in men and women
There is a certain subcutaneous fat rate, which must be maintained so as not to harm the body. What obesity is fraught with, everyone knows very well. However, do not forget that fat is a strategic reserve of our body and a source of energy for maintaining the normal functioning of all body systems. By reducing its content to a minimum, we begin to get tired faster and, as a result, weaken our immunity.
Optimal for the male body is a subcutaneous fat content of about 6 percent. Athletes before performances "dry" up to 3 percent, which allows them to make the body strong and lean. This is quite enough for the period of the competition. Trying to reduce body fat percentage to zero can start the process catabolism, in which the body begins to mercilessly burn muscles in order to make up for the deficiency of the necessary elements.
For the weaker sex, the norm is 12 percent subcutaneous fat. This is enough for the normal functioning of the reproductive system and the synthesis of female hormone. estradiol... Athletes performing in the fitness bikini category reduce body fat levels by up to 7-9 percent.
How to eat while drying?
Remember the basic rules that say how to eat while drying:
- The number of calories consumed should be less than consumed during exercise. You will have to monitor the calorie content of foods very carefully, building your diet according to the following scheme: 55 percent protein, 30 percent carbohydrates and 15 percent fat.
- Avoid the so-called "fast" carbohydrates, which include: confectionery and bakery products, sugary sodas and juices. If drying goes according to the plan, then once a week you can pamper yourself with a bar of chocolate. The basis of your carbohydrate diet should be boiled rice, buckwheat or barley.
- Alcoholic drinks, especially beer, are also strictly contraindicated, since they slow down protein synthesis. In addition, it is necessary to exclude fatty, fried, salty foods, as well as foods using all kinds of preservatives: sauces, ketchups, chips, and the like.
- From vegetables and cereals, it is recommended to abandon potatoes and corn. The most you can afford is one baked potato per day. Other vegetable crops will not damage drying if they are eaten no more than 500 grams per day.
- Don't forget to supplement your protein diet. With a shortage of energy resources, the body will definitely take up the muscles, therefore the main task drying in bodybuildingis not only to burn body fat, but also to maintain the gained mass. Protein shakes, (gainers) dairy products (especially cottage cheese) are best suited for this purpose, quail eggs, chicken fillet, lean beef and sea fish (halibut, cod).
- Divide your daily diet into 5-6 meals to speed up your metabolism.
- Drink plenty of clean (still) water. This is necessary, among other things, to cleanse the body of toxins and metabolic waste products. In the morning on an empty stomach, it is recommended to drink a few glasses, and throughout the day - at least 3-5 liters.
- Forget about nighttime snacks, eat at a strictly allotted time. To maintain the elements necessary for the body, you can include in the daily diet. For example, Leveton Forte, a nutritional supplement containing herbs and bee products, can help build muscle while removing body fat.
How to train while drying?
HEALTH NEWS:
ALL ABOUT SPORT
Chores at work, household chores, social networks - all this mercilessly devours our free time. Even going to the fitness room after 30 years is not easy. At the same time, banal exercises with dumbbells no longer suit you and you want something more. What are the main reasons to go in for sports? Where to get motivation to enroll in the swimming, martial arts section or just play in ...
Tkachenko Sergey - Master of Sports in Bodybuilding | more \u003e\u003e
Master of Sports of Ukraine in bodybuilding, coach. Finalist of the European Championship IFBB Moldova, Chisinau 2013. Champion of Ukraine in the category up to 70 kg. 2011 year. Multiple medalist of the Ukrainian bodybuilding and bench press championships. Senior moderator of our site.
Place in : 8 ()
Date: 2015-05-01 Views: 44 018 Rating: 5.0
This article is dedicated to anyone looking to dry out or getting ready for a bodybuilding competition. These guidelines are suitable for both beginners and experienced athletes. Here I will write what I know and what I went through myself. I will describe in detail: how to eat, what to eat, how much and when. And I will also write how and what drugs should be taken on drying. Of course, a million articles have already been written on this topic. And they are written by experienced athletes and publishers of various magazines. And maybe my article will be similar in some way, but in some ways unique in its own way, since I will write based on my experience. Drying time
The duration and intensity of drying is individual for each, and it all depends on how much subcutaneous fat you have accumulated. If you have 8 - 10 kilograms of excess weight, then you need 2 - 2.5 months. Of course, the more excess weight, the longer and more difficult. And if you have already dried, then you should know your framework and be adjusted so that in 2 months you will find the desired shape and enter your category. Ideally, you should be losing about 1 kilogram per week on your diet. Keep in mind that the faster you lose weight, the more stress your body becomes. It is harmful, and it is also harmful to our psycho-emotional state. You can also find out the percentage of fat from, or by special devices, (scales with measurement of fat%: Fat analyzer butyrometer, Digital butyrometer Caliper).How to eat
The main thing in your diet is to keep track of calories. To lose weight, you need to consume:- If you weigh up to 80 kg, then this is from 1400 to 1800 calories per day.
- If the weight is up to 100 kg, then this is up to 2500-3000 calories maximum.
- If more than 100 kg, then 3000 - 3400 is enough.
Last month before the competition
The last month is usually the most difficult and nervous in our preparation, because the strength is already running out, the food is getting harder, and also bad dream due to diet. All this greatly undermines our spirit and we become weak, nervous and apathetic. In the last month, we have been cutting back on carbohydrates and consuming more protein. We do not remove salt and do not drink distillate (distilled water), as these are relics of the past and it is very harmful. I usually remove the salt 1 week before the competition. We cut carbohydrates to a minimum also in 1 week. They should be no more than 50 grams of complex coals at a time. The diet should be primarily low-calorie. But, if you feel that you are completely weakened and cannot exercise, then add a little carbohydrates to the diet - up to 100g at a time. We can also add a couple of cardio workouts if we see that we are not in time. You can also use the infrared sauna.
How to properly dispose of water
I always got rid of water a day before the competition. If you are going to sit without water for longer, blame yourself, as this is very harmful and the electrolyte balance is disturbed. And if you eat something wrong, and salt enters the body at that moment, you will be flooded with water. I drain the water using the Treampur diuretic. This drug conserves potassium. You can forget about furosemide, as it drains all the water, including from the muscles, and then you will look flat and expressionless. Well, after you have drained the water and weighed in at the competition, even then, about 1 hour before the performance, you can load up and eat anything. I usually eat sweets so that my muscles are full and bulging and tough. Just don't try to drink water! Drink only after you perform, otherwise it will flood. After the show we usually have time to recover from the load and get ourselves in order. 4-6 days should be enough for us, since loading is an isolated case and we have time to use up the accumulated glycogen.What drugs to use on drying
- Metformin
- L-thyroxine
- Methyldren
- Treampur
Sports nutrition
- Gelatin
- Vitamin C
Important! The site "Your Trainer" does not sell or call for the use of anabolic steroids and other potent substances. The information is provided so that those who still decide to take them do it as competently as possible and with minimal risk to health.
Drying is, of course, good, and for many bodybuilders it is even necessary, but the problem is that most either neglect this action, or try to do something, but from a lack of knowledge of how to dry properly, they get a very bad result or don't get it at all.
In this article, we will try to explain the answer to this question as briefly and clearly as possible. We will analyze the main points of drying and offer you the best option for how to do it correctly.
Drying purpose and process
I would like to say right away that during drying, the muscle mass can only be kept at the same level. There can be no question of any joint set of muscle mass during drying. This is simply impossible (you will find out why later), this is our physiology. Therefore, before drying, you must already have a certain muscle mass.
The very process of drying, if you have already acquired muscle mass, consists in changing the training program and a special diet that promotes maximum fat loss.
Muscle Drying Workout Program
Fat burning requires oxygen, which means that aerobics should be included in your training program. You should now do 30 minutes of aerobic exercise at least four times a week, the best of which, of course, is running.
You can devote more time to aerobics, but this will increase the likelihood of losing muscle tissue along with fat. Such losses are due to the fact that during prolonged aerobic exercise, the level of kartisol increases. This is a hormone of the adrenal glands that triggers catabolic reactions in the muscles, in other words, destroys them.
Therefore, the duration of aerobic exercise in 30 minutes will be the most optimal in terms of maintaining muscle mass. But for such loads to be truly effective, you should not consume absolutely any carbohydrates before training! Carbohydrates promote the release of insulin, which in turn helps suppress fat burning. Carbohydrates can be consumed no earlier than three hours before training.
An excellent time to perform aerobic activity is in the morning on an empty stomach. In the morning, the body's glycogen stores are very small and it will have to turn to fat deposits in search of energy and burn them for fuel.
Diet for drying muscles
Changing your training program is only half the battle. To achieve a truly bold and dry body, you also need to go on a specific diet. Below are some diet options that are suitable for this process.
- The simplest diet is to simply reduce the portions you consume. In other words, you eat everything that you ate before, just reduce the portion size by about a third.
- It will be more effective to reduce your average daily calorie intake by 500-700. To do this, during the week you need to count the number of calories you eat per day. Then, after a week, divide the sum of the 7 results obtained by seven. This will be your average daily calories. Subtract 500-700 from it and try not to exceed it during the entire drying program.
- The very famous low-carb diet will be most effective. In which it is necessary to reduce the number of consumed carbohydrates and fats to the maximum and increase the intake of proteins. Protein should be consumed at the rate of 2 grams per kilogram of body weight.
Since fats and carbohydrates are energy suppliers for our body, a lack of them will force the body to burn its natural energy reserves, that is, subcutaneous fat. The increased intake of protein in the body will prevent muscle loss. The transition to such a diet should not be carried out immediately, but within 2-3 weeks. You should gradually reduce the amount of carbohydrates you consume, giving your body time to adapt to this regimen.
You should eat more often but in smaller portions. This will minimize insulin levels, which in turn will allow you to burn fat more intensively. Plus, small portions will be great at suppressing hunger. You should eat in this mode 4-6 times a day.
Conclusion
That's basically everything you need to know about how to dry properly. Change your training program and choose the diet that is best for you. Remember that you run the risk of losing fat and muscle mass as you dry, so be mindful of increasing your protein intake and compulsory resistance training.
Muscle drying should last no more than 3 months, otherwise it will be harmful to the body. I would also like to upset excessive optimists, you cannot lose more than 1 kilogram of fat in a week, so you should not hope for a quick result.
We suggest you watch a video about what proper muscle drying gives:
Leave your questions about this in the comments to the article. Also, subscribe to the site's mailing list in the form below and receive fresh articles in your mail, as well as articles available only to subscribers.
How to get from Madrid (Barajas) airport to the city center?
How to get from Barcelona airport Plan of Barcelona airport terminal 1
Buses in Sicily Ski map with bus routes
Rent a car in spain
Main characteristics of batteries