All about how to properly dry without losing muscle mass

The popularity of "drying" the body is constantly growing. Those who want to lose extra pounds do not always understand how to dry properly and do not realize the seriousness of this method of reducing the percentage of subcutaneous fat, taking it for ordinary weight loss.

Drying involves a whole range of actions in which you must adhere to strict dietary restrictions and follow a well-chosen training regimen in order to burn calories without losing muscle mass. This method allows you to radically change the body, but it is important to complete this stage correctly so as not to increase the initial weight.

If you have never played sports, are overweight, you still should not start your journey with drying, this is done exclusively by bodybuilders before the competition. To begin with, it will be enough to reconsider the diet - to significantly reduce the consumption of sweet, starchy foods, high-calorie, fatty, fried foods. Include physical activity in accordance with your physical data. It is sports and proper nutrition that will gradually, without harm to health, help to reduce weight - this will be weight loss, and then even a way of life.

Drying implies a short-term period in which fat is completely eliminated and complex carbohydrates remain (1 g per 1 kg of weight). In time, it takes 1 to 2 months to sit on a strict low-calorie diet in order to properly carry out drying, to make a shape without losing muscle volumes. This diet is followed by trained athletes, professionals and amateurs who have reached a certain shape and want to dry the body from subcutaneous fat to a minimum and not lose muscle during training for relief.

Therefore, beginners should not start losing weight in this way. For women, drying is still harmful, for men 8% of body fat is the norm, for a woman this indicator is critical and stops the menstrual cycle, since the level of female hormones falls. Drying will only be needed by professionals to prepare for sports tournaments, if the result is really worth it.
How to dry properly?

For high-quality drying, you need to adhere to several rules:

• 1-2 weeks before drying, begin to exclude high-calorie foods and sweets;
• clearly plan your diet, purchase the right products;
• from the beginning of drying, exclude salt and spices, salt is able to retain water, and spices play out the appetite;
• purchase the necessary sports nutrition;
• calculate the daily fluid intake and be sure to completely consume it (for 1 kg of weight - at least 30 ml of water);
• make up a training program with an experienced trainer, it should be split workouts with multiple repetitions, from 20-25 times per set;
• be sure to do cardio loads (running, cycling, orbitrek) in the morning or evening, even on strength training days;
• any breakdowns in nutrition and skipping workouts slow down the process, so immediately tune in to the result, learn to limit yourself, willpower during the drying period should be iron;
• take measurements of body volumes;
• exit the drying correctly, returning food to the diet gradually to prevent severe swelling and fat gain.

How much fat can you lose and how long does it take?

If you follow the strict rules of drying, you can lose a lot of weight, reducing the percentage of body fat to below normal. Provided that the excess weight is from 10-20 kg.

In the last weeks, it becomes much more difficult to carry out drying, the weight goes away worse, the strength to keep the diet remains less and less. At first, weight is lost rapidly, since salt is excluded, in the first week we lose a lot of water, perhaps a decrease to 3-5 kg, but it's too early to rejoice, because the fat has not yet had time to burn in large quantities.

Further, you can see how subcutaneous fat goes away, here it is important to look not at the scales, but at the volume and percentage of body fat, because the task is to dry the body, not lose weight. Of course, some muscle mass is lost during drying. Carbohydrate restriction is unable to supply energy to muscles, so it draws strength from muscle protein.

How to dry without losing muscle mass?

In order to simultaneously dry out in a short time and stop muscle breakdown, you need to avoid skipping meals, not walking hungry for more than 3 hours, and not skipping BCAAs. It is important to eat immediately after training, not to overdo it with the duration of the exercise - no more than 1 hour of power load, 40-50 minutes of cardio training. To prevent muscle burnout during cardio, calculate your heart rate zone using the formula and periodically check your heart rate.

220 - age = MAX allowed heart rate

Max heart rate x 0.6 = lower heart rate zone for fat burning

Max heart rate x 0.8 = upper zone

In the future, fat should go 200 g in 1-2 days, but not more than 1 kg per week. There are periods of inactivity, when the weight stands still, during this period it is important not to break loose, after a few days the weight will decrease again.

On days of stagnation, give your body a metabolic boost to lose weight - more cardio or intense strength training. In 1.5-2 months, up to 10 kg of fat with water can go, but the more the initial weight, the more fat will go away.

For professional bodybuilders, drying lasts from 1 to 2 months, depending on the fat gain. In men, under the influence of anabolic steroids, it turns out to dry the body a little faster, the drugs retain muscle mass, preventing catabolism, while drying subcutaneous fat. It is more difficult for women (if we talk about natural sports), and it is more difficult for fat to leave the lower abdomen and hips, and some of the muscles are also burned out. Therefore, the weight is reduced individually.

Can I dry and gain weight at the same time?

Professor Seluyanov said that theoretically this is possible, provided that the correct proportion of proteins and carbohydrates is observed. To properly dry muscles and gain additional mass, you need to create a calorie deficit in which the body will burn fat, but at the same time will receive enough protein and calories from carbohydrates.

In practice, this effect can be achieved only with the use of special preparations. But even the people who use them prefer to do everything one at a time. First, train for gaining mass and strength for 2-3 months, then sit down for drying, compete. Then start this circle on a new one, but with additional volumes gained during the season.

Is it possible to achieve results at home?

If we talk only about nutrition, then the weight will go away in any case, whether you exercise or not. To speed up the process, you need to perform both power and aerobic exercises. At home, it is more difficult to do this, in the absence of a full-fledged base of equipment and simulators. Although for amateurs and beginners, a barbell and several dumbbells with a rope are quite suitable. But you cannot prepare for a competition with such a set; rather, it will help maintain overall physical shape.

Where to begin

Before starting drying, it is necessary to weigh and measure the volume of the body, this is necessary in order to track the progress, at what speed the fat is leaving, in which zones it is better, and what needs to be worked on even harder. The weight will show more of the weight trend, whether it goes away or stands still, because you can also lose muscle.

To track the result, you need volume measurements:

• biceps (at the peak of the muscle during contraction);
• breasts (at the highest point);
• waist (at the narrowest part);
• abdomen (above the ilium);
• hips (at the peak of the circumference);
• legs (on the upper part of the thighbone);
• shins (on the widest part of the muscles).

Drying food

First, calculate your individual daily calorie intake. To do this, there are many online calculators that calculate using the following formulas:

Harris-Benedict:

For men: 66.5 + (13.75 X weight in kg) + (5.003 X height in cm) - (6.775 X age)

For women: 655.1 + (9.563 X weight in kg) + (1.85 X height in cm) - (4.676 X age)

Muffin-Geora:

For men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5

For women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161

You get the result in kilocalories - basal metabolic rate based on weight, age, height.

Allowed Products

You can use fractional meals or divide the entire meal into 3-4 meals, trying to eat carbohydrate foods in the morning, and protein foods in the evening. Although the entire diet will be based on the principle of a low-carbohydrate diet, and in the last stages, a completely carbohydrate-free diet. Failure to comply with the regimen can destroy all efforts, so on the very first day, tune in correctly, determine exactly why you started in order to last 6-8 weeks and make a beautiful muscle relief.

Protein

On drying, the need for proteins increases to 50-60% of the total calorie content. Since protein in large quantities is very difficult to gain weight, it is needed more than other macronutrients, and they also prevent the breakdown of your own muscle protein.

What products are allowed:

• lean meat of poultry, rabbit, beef, veal, turkey;
• chicken and quail eggs;
• low-fat dairy products;
• lean fish and seafood (shrimp, mussels, shellfish, oysters).

Carbohydrates

The variety of carbohydrates on drying is significantly less than that of proteins. The need for carbohydrates is 20-30% of the total calories. The more subcutaneous fat needs to be removed, the lower the percentage of carbohydrates is chosen. Of these, it is allowed:

• unpolished rice or buckwheat;
• oatmeal
• green vegetables - cucumbers, peppers, all types of cabbage, herbs;
• green apple.

Fats

Fat remains 10-20% of the total calorie content. Basically, products with a fat content are undesirable for drying, but the daily requirement is replenished from meat, fish and dairy products, which, in one way or another, contain fat. For girls who want to maintain health - hormones, skin elasticity, 1 tbsp is allowed. unrefined oil in the morning.

Sports Supplements

Protein

Protein, also known as protein, is present in sufficient quantities in the diet, that is, there is no deficiency of this substance. Protein powder, of course, is absorbed faster than meat, if it is impossible to have lunch on time and prevent catabolism, whey isolate is allowed. In this form, there are fewer impurities and sugar, so it will not harm those who are losing weight. But if you are serious about preparing for a competition, or do not have a good metabolism and do not lose weight as quickly, then skip the protein supplement.

Essential amino acids are especially important during this period. The composition includes leucine, isoleucine, valine, it is recommended to choose amino acids in proportions of 4: 1: 1. An excess of leucine will increase the anabolic effect on muscles, prevent muscle breakdown and lead to the formation of new muscle tissue. BCAAs can be taken in tablets or powder, according to the recommended dose on the package. The daily dose can be divided into two servings. For example, one before training or in the morning on an empty stomach, the second during or after training.

Full cycle amino acids

In addition to essential ones, during the drying period, a full cycle of amino acids is needed, which will also prevent catabolism. If you take a full cycle and BCAAs together, then take BCAAs in the morning and during training, and take full cycle amino acids after training and at night.

Vitamins

Due to the large restrictions on the list of foods, the diet is poor in vitamins and minerals. An especially salt-free diet is capable of removing many substances from the body (calcium, potassium, magnesium and other salts). To prevent vitamin deficiency, it is recommended to drink a course of a complex of vitamins and minerals before drying.

L-carnitine

This substance is allowed to dry in pure form (powder or capsules) without impurities and sugar. It is used before training once a day or divided into two doses if there are two workouts (strength and cardio). L-carnitine will speed up the process of transporting fat for energy, but works best in combination with fat burners for perceived effects.

Read on for active fat burning.

Omega-3

Fatty acid molecules are able to quickly remove fat from the body, and also affect the process of losing weight in general. Unsaturated fatty acids are able to attach free fats and remove them from the body. Also, the intake of Omega-3 can replace the intake of oil, which adds extra calories to the diet. Especially Omega-3 is necessary for women.

Glutamine

This conditionally essential amino acid plays an important role in building new cells and preventing catabolism. The amino acid is contained in the complexes of the full cycle, but it is also recommended in an additional intake. The amino acid has immunostimulating properties, which is especially important during the drying period.

Pre-workout complex

This complex serves as an energetic to improve performance during training. Since the composition includes creatine, the complex is best used during the period of mass gain, since creatine is able to be poured with water, and this is undesirable when drying. The complex also contains BCAAs, ephedrine, caffeine, which serve as energizers.

Melatonin

Melatonin is used in cases of sleep disturbance and nervous system excitability. Due to heavy physical exertion, malnutrition, fat burning complexes, everything that brings the body into stress, additional melatonin tablets are prescribed. It regulates sleep, reduces stress, and can reduce physical activity. In women, it can impair reproductive function.

Fat burners

During the drying period, it is difficult to pass without fat burners. They are able to suppress appetite by raising body temperature, break down fat faster and add energy. Thermogenics are especially helpful in this. Fat burners from Cloma Pharma have proven themselves well. Take 1, maximum 2 capsules per day, one in the morning, the second no later than lunchtime. But the drugs have side effects - they cause irritability, worsen sleep, increase blood pressure, and cause arrhythmias. Therefore, you should be careful about taking fat burners. They work well when combined with L-carnitine. The fat burner is taken after meals. If you have to train during the day, then take the second capsule at lunchtime after meals, and after 1 - 1.5 hours, take L-carnitine before training.

Diet for drying

Drying meals are low in carbohydrates or none at all. All protein products (previously mentioned) are allowed, and up to 1 g of net carbohydrate per 1 kg of weight.

As for weight loss, then there are other options, for example, protein-carbohydrate alternation, when only protein is consumed for one or more days, and some complex carbohydrates and vegetables are consumed for the same number of days up to 3 g per kilogram of weight. This mode does not apply to drying, but is suitable for improving metabolism and overall weight loss.

An example of a simple menu

• Breakfast: rice and boiled egg white - 5 pcs;
• Snack: vegetable salad, baked chicken fillet;
• Lunch: rice or buckwheat with vegetables;
• Afternoon snack: cottage cheese and kefir;
• Dinner: baked meat or fish with stewed vegetables.

When can I do cheat meals?

Cheat meal techniques, in which you can eat any food one day a week, which helps to improve metabolism and a quick shift in weight from dead center, it will not work that way during the drying period. Why cheat meals are not encouraged is because when there is a lack of carbohydrates, the body experiences a huge energy deficit and, as it were, "eats" itself. At the moment when simple and complex carbohydrates and fat are ingested with food in any quantity, the body will quickly store all these substances and store them, there will be no talk of losing weight. On the contrary, if you feed the body, it will more slowly give up fats for kindling.

Workout

Power

Drying strength training should be done in endurance mode. Split workouts are performed with supersets of 2 exercises with a large number of repetitions, such workouts can be performed 5 per week.

• 1 day (chest, back) - 3 supersets (alternating muscle groups) 4x20-25.
• Day 2 (quadriceps) - 2 supersets for quadriceps, 1 for the lower leg, 4 sets x 20-25.
• Day 3 (biceps, triceps) - 3 supersets each (alternating muscle groups) 4x20-25.
• Day 4 (shoulders) - 3 supersets, each for separate delta beams (front, middle, back) 4x20-25.
• Day 5 (thigh biceps, lower leg) - 2 supersets for thigh biceps, 1 for the lower leg, 4 sets x 20-25.

Aerobic

To dry muscles, it is imperative to include aerobic exercise - running, interval running, jumping rope, exercise bikes, orbit tracks. For proper aerobic exercise, it is necessary to calculate the individual heart rate zone so that fat burns without losing muscle.

Drying cardio workout can last from 40 to 50 minutes. If desired, you can do 2 cardio a day - in the morning and in the evening for 30 minutes. Before exercising, you need to take BCAAs to prevent muscle burning. This workout can be done on a treadmill, elliptical track, stationary bike, or stepper.

Jumping rope can be performed for a certain number and time - for example, 3000 jumps or for 30 minutes. Or 1 minute of jumping and 1 minute of twisting for the abdominal muscles, and so on for 30 minutes.

Interval running- alternation of walking and running at maximum speed. It is advisable to monitor the pulse so that it does not drop when walking, without stopping the burning of fat. For beginners, you can perform interval running options for 1 minute of acceleration, 1 minute of rest (as well as 2: 2, 3: 3). More advanced athletes can run at intervals of 5 to 10 minutes. Like other aerobic exercise, you can do 1 workout for 40-50 minutes a day, or 2 workouts for 30 minutes.

What to do if the drying process stops

It's okay that the weight stays in place for 3-5 days, no. Usually, the weight goes away, holds, then drops sharply. But if progress does not go for more than a week, then you need to resort to some measures. It is necessary to give a metabolic impetus to the body, the first - eight meals a day. Divide food in small portions into 8 meals. Second, increase weight in strength training or change your exercise program. Perhaps the muscles are used to the load. Third, increase the number of aerobic workouts, 20-30 minutes 3 times a day, if it is not possible, then every day run in the morning on an empty stomach for 30-40 minutes.

What to do after and what to expect?

Here the drying process has passed successfully, we got relief muscles, thin translucent skin, what next? It is impossible to dry forever, so it's time to recuperate and remove the body from stress. Take a break for one week, the results will not go away, the strength will not fall, just the opposite, the muscle volume will not decrease either. Rebuild your muscles and joints. If you experience joint pain, and this often happens after drying, take a complex for joints with chondroitin and glucosamine. Then you can start gaining mass.

Important!

After exiting the drying, from returning to the usual products, severe carbohydrate swelling may appear. From all carbohydrates, it will be heavily flooded with water, which will last long enough, especially after adding salt.

Unfortunately, swelling is inevitable, but it can be controlled by the smooth introduction of foods into the diet. It is the same with fat, after fasting the body will accumulate it. You can even regain your previous weight. Drying can worsen metabolism, but over time, everything will fall into place.

Then start strength training, gradually gain working weight, perform 12 repetitions. Be sure to leave 2 days of rest. For fat control, keep one day of cardio per week. Continue to eat frequently and drink plenty of fluids as this will slow down the accumulation of fat. Take 2-3 months to gain weight, and then, if necessary, return to drying again.