How to dry properly?
In the final part of the marathon "Body to Summer" we briefly summarize the basic rules of training and nutrition for drying. If necessary, you can return to the materials of the past weeks, more details tell about the subtleties of correct and effective work on the terrain.
Separately mention that it is better to adhere to the strategy of "dry set"( for example, using interval starvation or turbulent training), and not first to collect a "dirty" mass with daily caloric content of 5000 kcal, and then aggressively dry to create a relief.
Nutrition is the basis for the success of training for drying. Many believe that there is some "secret" super-effective program of fat burning training, which allows you to build muscle and simultaneously improve the relief, completely not controlling the diet. However, it is not.
For a set of muscle mass, men need to eat about 3000-3500 calories per day - while "cleaner" calories, the less fat in the end will gain the body. On drying, the calorific value should be approximately 2200-2700 kcal, depending on the duration of the cycle.
How much should I dry?
The cycle time for drying depends solely on the physical shape of the athlete and his needs. Someone for drawing the relief of the press will be enough for two weeks, someone - a month, and someone - six months. However, it is important not to confuse the drying process with the process of losing weight.
It should be remembered that the more a person has fat, the easier it is to get rid of him. If in order to clean the stomach, regular cardio training, performed in the fat-burning zone of the pulse, is suitable, cyclic and interval training is necessary to combat fat in the lower abdomen.
Can I dry myself at home?
The main rule of training for drying is the combination of heavy weight training with multi-joint basic exercises to maintain muscle mass with regular training for burning fat. Otherwise, the body will start to get rid of the muscles, and not from the fat layer.
At home, it's almost impossible to train with a heavy barbell and use different types of cardio equipment( starting from a high-speed exercise bike for interval cardio, ending with a rowing machine for warming up the upper body and a treadmill).
Trying to dry out with aggressive fat burners and without completely controlling the diet, the athlete does significant harm to your body. Not to mention that without the ability to properly build your diet to maintain a relief body for a long time will simply not be possible.
It is also important not to forget that fat is extremely important for the body substance - the brain, in fact, 60% of it consists of fat. Uncontrolled use of prescription drugs( ephedrine, stanozolol and others) can lead not only to the development of diseases, but even to death.
Diet for drying
The main rules for a drying diet are a 20% reduction in calories, attention to the glycemic index of carbohydrates, consumption of large amounts of protein and a moderate amount of fat. Optionally, a cyclic diet can be used - alternating high-carbohydrate and low-carbohydrate days.
Recommended ratio of macronutrients in the diet for drying: 30% of the calories from carbohydrates, 55% - from proteins, 15% - from fats. The source of fats also plays a role - nuts, olive oil and coconut fat are preferred, while animal fats should be reduced as much as possible.
An example of a simple drying menu
A low-carbohydrate diet is the easiest way to feed on land - large portions of fish, low-fat meat and chicken breast, large amounts of green vegetables( broccoli, zucchini, lettuce) are allowed, but other side dishes( potatoes and rice) shouldbe as limited as possible.
- Breakfast : oatmeal with a spoon of peanut butter, a portion of protein.
- First lunch : chicken breast, salad or vegetables, almonds.
- Second lunch : chicken breast, salad or vegetables, almonds.
- Two hours before the workout, : low-fat beef with basmati rice.
- After training : dried fruit or sweet fruit( pineapple, banana), a portion of protein.
- Dinner : sea fish, some sweet potatoes, broccoli, vegetable salad.
- Late Dinner : a portion of protein and cod liver oil.
The secret of successful drying is regular cardio training, calorie reduction by 20%, and also control over the glycemic index of carbohydrates and their maximum restriction in the evening. However, it is important not to give up on strength training, because otherwise the body will start to burn muscles.