What is body drying and how to properly do

Almost every athlete once comes across the term “drying the body.” Moreover, this weight loss technique becomes popular among people who are not interested in serious fitness or bodybuilding. What is it, what are its differences from conventional diets and what are the rules for its compliance – we will talk below.

Here you can see examples of a diet for drying for men, the article below will also have a weekly menu option for days.

• What is body drying
• Who needs body drying?
  • What is the difference between body drying and weight loss?
  • Drying parts of the body
• How to start to dry
  • Contraindications for drying
• Basic general rules
  • entrance and exit
• Dry Food
  • • How to calculate the number of calories?
    • The role of carbohydrates (amount of carbohydrates on drying)
    • What can be made from carbohydrates
    • Carbohydrate Free
    • What to exclude from the diet
    • What foods can be consumed
    • Fat deficiency
    • Water and body drying
    • Glucose control
    • Milk products
  • Sports supplements
    • Protein
    • Creatine
    • BCAA
    • L carnitine
    • Fat burners and their components
• Menu with proper drying of the body – an example for a week
• How to train while drying
  • Cardio
  • Power training
• Body drying at home
• Differences in body drying for men and women
• The role of body drying in preparation for the competition

What is body drying

Drying the body is a sporting term for lowering levels. subcutaneous fat while maintaining maximum muscle mass. By the results of such a set of measures the body becomes slim a taut look with a good relief drawing of all the muscles. Despite the fact that he was introduced into practice by bodybuilders, a method commonly used by different categories of people.

Who needs body drying?

Anyone who wants to not just lower weight, namely to improve the silhouette of your body. The basic rules of this methods include phasing out carbohydrates and increased physical activity. It must be borne in mind that he is more degree suitable for people with sufficient muscle mass. Otherwise difficult to achieve a harmonious appearance.

What is the difference between body drying and weight loss?

During drying, as during normal weight loss, emphasis is placed on dietary restrictions and physical activity. The difference is that diets slow down metabolism and do not take into account the importance of maintaining muscle fibers. For drying, on the contrary, paramount task. For an ordinary athlete or person, wanting to give your body a chiseled silhouette, you can simply limit your carbohydrate intake and maintain a healthy diet and sports loads.

Earlier we wrote how to lose weight and pump muscle at the same time as possible and what is needed do.

Drying parts of the body

If you are interested in how to dry one specific part of the body (legs, arms, abs, etc.), the answer is no way. The process of losing weight in drying time necessarily affects the whole body and affects simultaneously to all fatty tissues. Of course, every person There are problem areas. Bodybuilders are no exception. And to to achieve the most harmonious proportions, they have to choose training plan, the loads in which will be distributed taking into account individual special organism.

How to start to dry

Before you start drying, you should consult with a doctor. The technique is allowed only with sufficient muscle structure. Since the process of such weight loss affects only body fat, it is important that in the end you are left with at least something. That is why professionals gain weight before drying. The moment of the beginning of the “dry period” is determined already depending on body condition. Someone needs to achieve the desired relief two weeks, and someone may need six months.

Contraindications for drying

Drying is not the most sparing way for the body to lose weight. Exactly therefore, for him there are a number of absolute contraindications:

• pregnancy and lactation;
• diabetes mellitus of any type;
• diseases of the gastrointestinal tract;
• heart and vascular diseases;
• diseases of the kidneys, liver and pancreas.

Given the absence of the above phenomena, as well as other factors questioning the benefits to your body, doctor will give appropriate recommendations: allow or warn you about unwanted drying.

Basic general rules

During drying, the body has to adapt to completely new mode of operation. He used to take energy exclusively from consumed carbohydrates that now becomes impossible due to the serious limitation of their number. AT accumulated fats and muscle mass remain at the disposal. If consider that the body is programmed to preserve fat stocks, it becomes natural that he wants engage the muscles. But the main task of drying is to preserve them. Here adequate protein and strength help come to the rescue workout. These two factors together deprive the body of choice and force it to use fat tissue.

Thus, the basic rules for drying are following:

• gradually reduce (minimize for professionals) the amount of carbohydrates in the diet;
• increase protein intake;
• observe intense
  training regimen, built on the combination of cardio and power loads;
• we use auxiliary sports supplements and drugs – for professionals.

entrance and exit

The important points for proper drying is the gradual entry and way out of it. The technique of such weight loss is serious stress for the body, which can lead to frequent mood changes and even mild neurosis. Start all the process is recommended with a uniform decrease in the quantity carbohydrates in the diet to the standards that will be described below. Output carried out gradually with the return of their former quantity. Such a process usually takes about two weeks.

Dry Food

The main rules of nutrition during the drying period include following points:

• cut the daily calorie intake;
• the ratio of proteins, fats and carbohydrates should be 55%, 15% and 30% respectively (with a balanced diet it is 30%, 20% and 50% respectively);
• we pay special attention to protein intake – we calculate it an amount in the range of 1.5-2 grams per 1 kg of weight;
• sources of carbohydrates choose the glycemic index (than less is better);
• an important role is played by the source of fats – it is desirable that they be nuts, olive oil and coconut fat.

How to calculate the number of calories?

In order to calculate the allowable number of calories, you need first learn your own norm. It depends on your age, weight, height and activity level. On the net you can do it in minutes, just enter your characteristics online calculator. From the received figure you need to subtract 20%. Received the result is your norm for the drying period. Trim no more recommended otherwise to make up for the under-calories muscle mass will be used, and we need it.

The role of carbohydrates (amount of carbohydrates on drying)

Carbohydrates are of great importance for the functioning of the body. Refusal of them in full may lead to negative health effects. That is why drying is allowed include them in the diet, observing two rules:

1. The source of carbohydrates should have a low glycemic index.
2. They can only be used for breakfast and lunch. Most of the daily norm should be reserved for the morning time.

You can calculate the amount of carbohydrates based on your weight. Gradually reduce it from 2 g per 1 kg of weight to 0.5 g per 1 kg, and then also gradually increase. If you took for the drying period, for example, five weeks, then adjust the amount as follows way:

• 1 week – 2 g
• 2 weeks – 1 g
• 3 weeks – 0.5 g
• 4 weeks – 1 g
• 5 week – 2 g

If the period is longer, then a reduction of 0.5 g can be made. Of course, it is advisable to consult with specialist (nutritionist, fitness trainer).

What can be made from carbohydrates

Sources of carbohydrates, as mentioned above, you need to choose by glycemic index. Lowest GI in foods containing complex carbohydrates (simple are completely forbidden!). Among them cereals (oatmeal, buckwheat, unpolished rice, pasta from hard varieties of wheat), berries, fruits (citrus fruits, apples), vegetables (tomatoes, cucumbers, broccoli, cabbage, etc.).

Carbohydrate Free

The carbohydrate-free technique reduces the metabolic rate, and this one of those moments that are most needed during the drying period. At too low a metabolic rate is unrealistic to achieve an effect dry body. Therefore, the complete exclusion of carbohydrates from the diet usually used by professional athletes, and then only just before the competition, i.e. for a short period time (1-2 weeks).

We recommend a low-carb diet for weight loss, to make fat burning more comfortable.

What to exclude from the diet

The following should be completely excluded from your diet products:

• all sources of simple carbohydrates (sugar, flour, butter, confectionery);
• fried, smoked, salted, canned;
• starchy vegetables;
• sugar-rich fruits (banana, mango, persimmon, pineapple and etc.);
• fatty meats (pork, lamb);
• salt;
• some types of cereals (semolina, millet, some clean and oatmeal);
• coffee, black tea (some refuse green).

What foods can be consumed

Among the allowed are the following types of products:

• low-fat meats and fish (stewed without oil or steamed);
• seafood;
• cereals (preferably unpolished rice, buckwheat);
• non-starchy vegetables, greens;
• fruits (apples, citrus fruits) – usually their use is allowed only in the first week;
• eggs (protein only);
• cottage cheese and other low-fermented dairy products fat
• nuts – they are recommended to be included in the diet for women because some features of the body.

Due to severe restrictions on permitted products, it is advisable to choose a multivitamin for yourself with the help of a doctor complex that will minimize harm to health and make up for stocks of necessary components.

Fat deficiency

Fats are saturated and unsaturated. The first are considered dangerous. to save the shape. They are found in fatty dairy products. (milk, cream, sour cream, cheese, butter), egg yolk, selected meats (pork, lamb), poultry skin and butter cocoa. These products should be completely excluded from their diet.

Unsaturated fats, in contrast, are considered beneficial for increasing health, functioning of many body systems and even to increase metabolic rate. These include marine fish (steamed without salt), olive or flaxseed butter, as well as nuts (especially hazelnuts, pine, walnuts). It is allowed to consume them within the daily norm of fats. For girls it’s even necessary, otherwise according to the results of drying you skin, hair and nails will seriously deteriorate.

Water and body drying

Water is an important component for normal metabolism. Her deficiency can seriously complicate the work of getting rid of adipose tissue. The need for water must be determined individually order, preferably with the assistance of a specialist. The basic rule is consume a little over the norm for your characteristics.

There is also an opinion that before the competition, athletes should significantly reduce the amount of fluid consumed so that remove as much water as possible from the muscles. This can only be done under the supervision of the instructor and only to those involved in this professionally.

Glucose control

Glucose is a component that raises blood sugar. is he is one of the main factors in the deposition of fat. therefore regulation of its amount on drying is very important. GI – this is that indicator with which you can find out the effect of another product to increase sugar levels.

Milk products

Milk is a product with a rich composition of healthy ingredients. It contains protein, calcium and even necessary for an athlete amino acids. The use of dairy products is simply necessary at drying. True, they should have a low percentage of fat. Remember It is also necessary that they contain carbohydrates. therefore their quantity needs to be regulated in relation to the norm and time days (carbohydrates for the first half of the day!).

Sports supplements

No professional athlete, bodybuilder can do without taking additional components and drugs. Certainly the desired result can be achieved without their use, but only for longer periods.

Read more: what kind of sports nutrition for drying to use and how to use it.

Sports nutrition can support the body during a period of tough restrictions, give more strength to intense loads and even increase endurance and speed of regeneration of muscle fibers. Consider the most popular supplements.

Protein

Protein shakes are a source of a lot of protein. Since it is the main diet during drying, such the supplement is very useful for people who want to keep their maximum muscle mass. Moreover, protein can replace one of meals

Creatine

The issue of taking creatine during drying should be addressed. by yourself. It’s a supplement that promotes muscle growth, increases body stamina during training and strength potential. Most athletes use it while recruiting. muscle mass. However, there is also an opinion that creatine reduces muscle loss during drying.

BCAA

These are amino acids that protect muscles during drying from destruction. They further contribute to speedy recovery after training. BCAA is one of the most necessary and effective supplements for professionals.

L carnitine

Carnitine is a component that increases body stamina. Trainers quite often recommend it during weight loss or drying. This is a kind of fuel for the body, which increases fat burning rate. He is simply a necessary drug. for a beginner in the world of fitness, allowing in a shorter time get used to constant physical activity.

Fat burners and their components

One of the main goals of drying is to accelerate metabolism, fat burners are therefore considered the best in this business an assistant. They increase the pulse and increase the temperature, which increases metabolic rate. Additionally similar drugs give a charge of energy to a person, which cannot but affect a heart. Therefore, their reception requires special care.

Menu with proper drying of the body – an example for a week

Monday:

• Breakfast – oatmeal on the water and a cup of green tea
• Lunch – chicken breast with vegetable salad and dried fruit compote (without sweeteners)
• Snack – steamed fish (or boiled)
• Dinner – a glass of kefir

Tuesday:

• Breakfast – buckwheat on the water (or steamed at night), 1 boiled egg, 1 tbsp. skim milk
• Lunch – a piece of boiled beef or fish, vegetable salad, 1 tbsp. fruit juice (natural, preferably freshly squeezed)
• Snack – cottage cheese with dried apricots
• Dinner – boiled chicken breast, a cup of green tea

Wednesday:

• Breakfast – fresh tomato, 1 boiled egg, a cup of green of tea
• Lunch – light mushroom soup, a piece of boiled meat (poultry, fishes)
• Snack – boiled squid with fresh herbs
• Dinner – steamed fish with vegetables

Thursday:

• Breakfast – chicken breast with buckwheat, a cup of green tea or freshly squeezed juice
• Lunch – fish stew
• Snack – vegetable salad
• Dinner – a pack of low-fat cottage cheese

Friday:

• Breakfast – protein omelet
• Lunch – light cabbage soup with pieces of meat and greens
• Snack – boiled seafood
• Dinner – low-fat cottage cheese with fruit (apple, orange or grapefruit)

Saturday:

• Breakfast – oatmeal on the water with dried fruits
• Lunch – boiled meat with vegetables
• Snack – boiled chicken breast with vegetables or salad
• Dinner – low-fat cottage cheese and fruit

Sunday:

• Breakfast – 1 boiled egg or protein omelet, cup of tea
• Lunch – chicken breast with rice (unpolished), vegetable salad, the juice
• Snack – boiled fish or steamed
• Dinner – cottage cheese with dried fruits

How to train while drying

To correctly plan your workout, you need to consider three basic principles:

1. Include energy-intensive exercises – these are usually basic exercises affecting several muscle groups at once. Simultaneous the work of these groups will accelerate the process of burning fat.
2. With a lower working weight, increase the number of repetitions – this the technique not only increases the energy consumption of the exercise, but also better supplies muscle tissue with blood, which improves their quality relief.
3. Training should be short and intense – this can be to achieve by reducing the time to rest between sets.

Cardio

Cardio training is a must for stress drying. It is with the help of such exercises that you can in a short time reduce the amount of fatty tissue. Among the most popular types excrete without, race walking, rope exercises, exercise bike, etc.

For more effective fat burning, low-intensity ones are recommended. and long loads. It is believed that the combustion process itself fat begins only 20-30 minutes after the start of such workout. Experienced athletes can ride on a treadmill or exercise bike for about an hour. A week for 2 cardio workouts should 2-3 power. It is advisable to draw up a plan with a competent a trainer who will take into account your level of training, fatty tissue and strength indicators.

Power training

Exercises with iron allow you to maintain strength during drying indicators and the muscles themselves, as well as achieve relief. What already noted above, emphasis is better on basic exercises. It is possible and even necessary to combine them with cardio, because it will increase consumption calories. The only thing is that you can not spend cardio and day in one day legs. Such a tandem can very negatively affect your condition, and the next day you will not be able to do even minimum loads, and regularity is very important.

Body drying at home

Drying in its true sense, i.e. to achieve embossed and a taut body, impossible at home. Such categorization is associated with the mandatory inclusion of power loads, and for them we need simulators, weights, dumbbells, etc. Without such workouts impossible to maintain muscle mass while burning excess body fat.

Differences in body drying for men and women

There are no fundamental differences in drying for different sexes. To each an individual, regardless of this criterion, needs an individual A workout and nutrition plan that’s right for him. Training must take into account specific wishes: in men, emphasis is more often made on the arms, shoulders, chest and back; in women – on the legs, buttocks and chest.

In drawing up the diet, you need to rely on different norms calories. And, of course, to consider the great need of the female unsaturated fats.

The role of body drying in preparation for the competition

Drying is important for professional athletes, since the success of this stage depends on the outcome of the competition. For bodybuilders the main thing is not just to “dry” the body to the maximum, but achieve harmonious combination and proportions. For this it is necessary strictly follow the selected training course and regimen nutrition.