Proper body drying: diet and stress

Complete information revealing the essence of body drying. Features of muscle drying: diet and exercise frequency to burn subcutaneous fat.

Going in for sports is a very laborious and demanding process. To achieve success and get a beautifully shaped body, it is not enough just to go to the gym. An integrated approach is needed here, which will include a specific training program, and strict nutrition, and, most importantly, discipline.

The process of building a beautiful body does not tolerate laziness and weakness. If you are determined to change yourself, then go to your goal to the end. Many novice athletes are perplexed why, with regular training, their body, nevertheless, does not acquire such a desired relief. Everything is simple here - you need to dry the body.

What does body drying mean?

This is one of the most effective ways to get rid of excess body fat. Drying is most useful for professional athletes, as it allows you to preserve all the muscles, guaranteed better than. That is, during drying, only fat mass is burned, and not muscle mass.

The essence of drying is to gradually reduce the amount of carbohydrates in the athlete's diet. Step by step, this number is reduced to zero. In addition, it is worth reducing to a minimum the amount of fat, as well as foods containing glucose. The basis of the diet is protein, which helps to maintain muscle tone.

Why is this needed?

Drying gives the body a beautiful embossed shape. It takes several months in time. Drying must be repeated periodically, as in the future, new fatty deposits will form on the body. While drying, in order to determine if the desired result has been achieved, the amount of subcutaneous fat can be assessed visually. A more accurate percentage of adipose tissue will help determine.

How to properly dry muscles?

In order for the result to last as long as possible, you need to reduce the body fat content to a certain level. At least 8% is considered optimal. Many are trying to reduce this figure to 4-5%, and sometimes more, but this is not recommended. The body, having reached such a critical point, will subsequently begin to actively replenish its fat reserves, which will make drying ineffective.

Remember also that drastic weight loss always leads to stress, after which the body begins to actively accumulate large fat reserves. For him, this serves as a distress signal, after which it is necessary to double the loss.

Drying should be done only after you have already gained a little muscle mass. Only in the presence of muscle mass does the body become embossed.

Exercising while drying

As in the normal period, you must adhere to a specific training program during drying. It should be observed very strictly if you want to get a lasting result. You need to train about four times a week for 50-90 minutes, remembering to avoid the state of "overtraining".

The program should include both cardio and strength training. The duration of training on cardiovascular equipment should be about 30-40 minutes, and the rest of the time should be devoted to exercises for various muscle groups.

Each strength exercise should include the maximum number of approaches (4) and reps (20). Rest between sets is less than a minute. In between exercises, you can jump rope or do the abs.

Cardio workout can be divided into several parts, while changing the equipment. At the final stages of drying, during training, you must not drink water.

How to build food?

Drying includes four stages, at each of which you need to adhere to certain nutritional rules. It is necessary to remove carbohydrates from the usual diet very carefully and gradually so as not to harm the body.

Body Drying Nutrition Adjustment Plan:

Stage 1. Limiting the consumption of carbohydrate foods

At the first stage, you need to avoid the use of fast (simple) carbohydrates, such as: sweets, pastries, chips, crackers and other food junk. The menu should include no more than 30% complex carbohydrates. The amount of foods containing proteins should be increased to 50%. Fat intake should be kept within 20%. The first drying phase lasts four weeks.

Stage 2. Partial refusal of carbohydrate foods

During this period, the amount of protein consumed should be increased to 80%, while the percentage of carbohydrate food in the diet should not exceed 10%. We also try to consume fatty foods as little as possible. The duration of the second drying stage is one week.

Stage 3. Complete rejection of food containing carbohydrates

This is one of the most difficult stages. To achieve the maximum result, products containing carbohydrates and fats should be completely excluded from the menu. We eat only protein foods. The process is further complicated by the fact that you need to limit water consumption. You can only drink it distilled. The third stage should last no more than one week.

4. Replenishment of carbohydrates

After exhausting drying, you need to gradually return carbohydrate foods to your diet. At this stage, the muscles are compressed due to the loss of water and carbohydrates. The gradual introduction of products with a low glycemic index will tone them up and make them more voluminous.

Thus, we can say that drying is one of the most effective and efficient ways to lose body fat. At the same time, the muscle mass is not only completely preserved, but also acquires beautiful outlines.

But, it should be noted that dietitians consider this process not natural for a person who exposes the body to stress and exhaustion. Think twice, would you like to have a perfect body at such a high price? If you are not a professional athlete or bodybuilder, then you still need to have strength for other areas of life. With this approach to nutrition and training, you will experience a lack of nutrients and mental devastation. Choose for yourself a gentle and pleasant