How to dry the body of fat for a man or woman - nutrition and training for drying

What is drying

When choosing a training complex or simply a diet to correct problem areas, it is important to understand that there is fat under the skin; and the main goal is to get rid of it productively, thereby releasing depressed muscle mass. Drying the body precisely contributes to this; it helps to quickly and productively decrease in size, get a more graceful and miniature figure, and acquire a sculpted muscle corset.

Since as a result of the efforts made, the body becomes lean and dry, a characteristic name in bodybuilding has appeared - “drying”. In fact, this is a safe method to lose weight quickly that guarantees crazy results. This applies to all muscle groups, the growth of which has been inhibited by reduced physical activity, and the appearance of a subcutaneous layer of fat.

Drying muscles[edit | edit code]

Relief with different body fat content
Drying

is a targeted reduction in the percentage of body fat while maintaining muscle volume through training, nutritional and pharmacological measures. The concept is close in meaning to losing weight, but in the latter case, the relief and volume of muscles plays a lesser role, while the main goal is weight loss.

Basic information:

• Training program for drying muscles
• Diet for drying muscles
• Sports nutrition complex for relief
• Weight loss drugs
• Courses for drying and relief

Drying scheme from Denis Borisov

Busting myths[edit | edit code]

Source Hardness #2

Recommendations by Denis Gusev

Pharmacological drying (video by Frank McGrath Sep 08, 2013)

Pre-competition drying of Mikhail Prygunov (2013)

Drying result: Alexander Kushchuk

Budget preparation for summer

"Pre-beach preparation"

- This is a big marketing myth. This is the favorite song of glossy magazines. This is the languid anticipation of sports nutrition sellers, the last spring wave of “snowdrops” of both sexes, literally sweeping “fat burners” off the shelves. This is an exciting and alluring wait for next Monday, from which the “real training” will actually begin - for a whole month, without beer, barbecue and Friday night benders! These are almost tangible future abs, devoured by the gaze of beach beauties. This is feverish female shopping with an eye on “short, open and transparent”... and thoughts in my head: “in about three weeks I will show you all!”

This is a desperate, last attempt by an unlucky frog to whip up this fucking butter from this fucking skim milk in a fucking jug and finally crawl out into the world, preferably as a Princess. This is the strong-willed puffing, snoring and other physiological sounds of a stupid penguin running away who is tired of “timidly hiding his fat body in a cliff,” and here he is from this very cliff! Now! Defying the laws of gravity and aerodynamics! It will proudly soar into the stormy sky, striking the hiccups of the petrel soaring there, since the beginning of the 20th century in the sad solitude... Hurry! And the sleek, well-fed black and white carcass, absurdly tumbling, gurgled into the wave, frozen for a second in surprise, softening two jellyfish that turned up at the wrong time in jelly.

This is roughly how the express attempts of “enthusiasts” and lovers of quick solutions to create a miracle in the last month or two before the beach season end. Therefore, even being a fierce opponent of spring cosmetic bodybuilding, out of simple philanthropy and accumulated experience uncontrollably rushing out, I decided to share the secrets of “pre-beach” bodybuilding with the world.

SECRET FIRST AND MOST IMPORTANT: “LIFT MY EYELIDS” (N.V. GOGOL, “VIY”)

There are no secrets! There are no super-advanced techniques that in two months will “build up here, here and here” and remove unnecessary “here”! There are working programs that will help you squeeze out the maximum result from the available source material in these couple of months, ultimately giving this “material” a completely presentable appearance. Just like there are outright stupid things that will waste a lot of your time and effort and will not give any results at all. That is, the main task of the “beachie” is to do what is necessary and not to do what is not necessary! Sorry for the originality of the wording.

SECRET TWO: “SPLIT PROGRAMS GO TO THE FURNACE!”

Whole body for a workout! Dot. If a person from a state of complete detraining rushes into abstruse six-day splits, he is simply doomed to failure. Untrained muscles don't need 12 sets of three exercises! One basic exercise in one (!) working approach is enough for them, and not even to complete failure, so that the next day they languish in pain. Targeted training with different exercises from different angles in several approaches creates stress with a minus sign in the target muscle group, while practically not increasing the reserves of the cardiovascular system, i.e. “training” in the broad sense of the word. In addition, training the entire body at once is much stronger in both the hormonal response and the effect on basal metabolism, causing the body to burn more calories per unit time.

SECRET THIRD: “ZPB”

“Forget” the Problem Areas! This has been written about a million times already, but there are still people who believe that daily tormenting their abs to the point of stupor will “reduce belly fat” and reveal the coveted “abs.” Just like a million leg raises in a machine will not reduce the volume of the buttocks and outer thighs (which, by the way, has nothing to do with it at all). Local training of “problem areas” with isolated exercises is the same pointless heating of the surrounding atmosphere: weak or zero training effect on the cardiorespiratory system and basal metabolism, scanty energy consumption per unit of time and a sluggish hormonal response.

SECRET FOUR: “PRIORITIES”

One task per training cycle. If we are talking about preparing for summer, most still mean by this the acquisition of some kind of relief, i.e. In simple terms, you need to burn fat. Of course, for a real athletic figure, it is not enough just to “remove the belly”; there must also be at least some muscle, but in two months, burning subcutaneous fat while simultaneously increasing muscle mass is reminiscent of the “rule” for increasing the profitability of livestock farming: “so that the cow gives more milk and ate less, you need to milk her more and feed her less.” Those. the result in both cases will be approximately the same... Therefore, for this period we select a priority task and work primarily on it. For most, the most correct way to quickly and dramatically improve the ratio of shoulder width to waist is, nevertheless, to remove extra centimeters of the “life preserver” rather than to increase large volumes of the shoulders and lats; this requires much more time and effort. In this case, the task is to maximize the preservation of existing muscles and tone them.

SECRET FIFTH: “EAT TO SURVIVE”

For muscle growth, you need an excess of calories: you get more energy from food than you expend. To reduce adipose tissue, everything is exactly the opposite. Conclusion? When expressly preparing for summer, you need to “clean up” your diet with simple carbohydrates and fats, while simultaneously increasing the proportion of protein in the diet. At the same time, the total caloric intake must still create a slight energy deficit, otherwise fat burning will not be achieved. The main steps: eliminate sweets, starchy foods, fatty foods, increase the frequency of meals (the easiest way is by taking protein shakes), add a multivitamin complex and a fat burner to the diet (preferably a thermogenic, if there are no contraindications) for an easier transition of the body to “fuel” from fat reserves.

Starting from the third week, you can move on to advanced training. Their essence is that in one lesson the whole body is also worked out, but in a more rigorous mode. A superset of basic and isolation exercises is performed for each muscle group. In the basic one, the emphasis is on the amount of weight and its gradual increase during the cycle. An isolation exercise is performed immediately after failure in the base exercise, with light weights and higher repetitions, in order to prolong the time the muscle is under load and achieve maximum blood flow. In supersets, the rest between exercises is minimal, only the time between the transition from one exercise to another. Between the supersets themselves, rest until breathing is completely restored. The result is a powerful, short workout of seven exercises that covers the entire body. A small amount of work allows you to recover, even training each muscle three times a week.

How to dry properly

Not only a professional bodybuilder can dry out, but also a person who seeks to productively get rid of extra pounds and fat. Visiting the gym is not always necessary; changing yourself is quite possible at home. Proper drying of the body for weight loss involves the complete exclusion of light carbohydrates and fats from the daily menu, and the basis of the diet should be proteins, amino acids, and antioxidants for health. The food will be low-calorie and not always inspiring, but motivation is important here - the desired result, the absence of fat.

No loss of muscle mass

Many athletes and not only during cutting are afraid of losing the built-up muscle mass. These are unnecessary worries, especially if you continue your hard training. To effectively dry without losing muscle mass, it is important to choose a diet so that during the next workout you do not faint from hunger. If you decide to dry out in order to correct excess weight, the result obtained is not always pleasing - undeveloped muscles will not create an athletic silhouette. Therefore, you shouldn’t start training, or it’s time to go in for sports.

For a short time

If a novice athlete is interested in rapid results, there are a number of requirements to obtain it. It is first important to exclude the risk of deterioration in general well-being and the presence of chronic diseases of the digestive system. If medical contraindications are completely excluded, it is possible to dry quickly if you follow three basic rules:

1. Choose a special anti-fat diet, which gradually eliminates carbohydrates from the diet and replaces them with proteins.
2. Choose the optimal training complex for intensive training of all muscle groups.
3. Additionally, use sports nutrition, protein shakes, natural fat burners, amino acids and other drugs to safely get rid of subcutaneous tissue and fat.

Components of the body drying process

The key to successful muscle drying at home is following the recommendations.

Drying the body can be represented as three main components:

• Special diet (gradual reduction in the percentage of carbohydrates in food and increase in the amount of proteins).
• A specific training regimen.
• Taking additional medications.

For professional athletes, drying occurs under the strict supervision of a trainer. The trainer selects a diet depending on the condition of the athlete’s body, checks the training regimen and recommends taking additional medications to burn fat and maintain health.

The diet of athletes during cutting is very strict, meal times are scheduled almost minute by minute, and at the final stage liquid consumption is limited, which makes the figure even drier and causes significant harm to health. Well, what to do - the competition is ahead, and it is important for the athlete to demonstrate the maximum result.

Drying the body at home can be done in a simplified manner. You can independently adjust your diet and train in a certain way by taking supporting sports supplements.

For muscle relief for men

Alcohol and protein shakes are incompatible concepts, so it is important for representatives of the stronger sex to initially set priorities and choose a goal for themselves. Other bad habits are also excluded, you will have to lead a healthy and active lifestyle, regularly visit the gym. There are a number of valuable techniques on how to properly dry for muscle relief for men, but this issue requires an integrated approach, which includes the following components:

• effective, almost extreme training;
• replacing your favorite foods with a strict diet against excess fat.

The morning of a professional or novice athlete should begin with a protein shake, which, in addition to drying, provides a boost of energy. Training should alternate with periods of recovery, with the emphasis preferably on strength training for guys. By combining muscle work and rest in addition to low-calorie nutrition, a positive result is noticeable in the shortest possible time.

Program

This type of sport works if you approach the issue competently. To dry your body of fat, a mental project or consultation with a professional trainer is required. The body drying program for men will last more than one week, but it guarantees a quick loss of subcutaneous fat. You should start with proper nutrition, the rules are as follows:

1. Have breakfast, otherwise the metabolic process will slow down.
2. Eat up to 6 times a day with an interval of 2-3 hours, do not eat food 3 hours before bedtime.
3. In the first half of the day, consume 75% of the daily diet, eliminating fats.
4. Control the flow of water into the body, the daily norm is up to 3 liters.
5. Additionally, use fat burners, sports nutrition, and multivitamin complexes.
6. On the day of training, complex carbohydrates should be present in the athlete’s daily menu, for example, buckwheat or oatmeal cooked in water. But during periods of recovery, it is better to limit yourself to protein foods.
7. Proteins should be counted as 2 grams per 1 kg of weight, consumed throughout the day for a single week, and a single serving should not be less than 30 grams.

As for training, it consists not only in the quantity, but also in the quality of the approaches worked out at the machine. The basic requirements for how to properly dry a man’s body include the following rules:

1. In strength training, the emphasis is on high reps and sets with minimal rest between sets.
2. The muscles should “burn”, causing the fat to melt. To raise your weight bar, it is important to use cartilage and tendons.
3. Start your workout with cardio as a warm-up and also finish it for productive and quick recovery of the body.

Drugs

A course program for burning fat must be individually developed by a trainer, otherwise with each new intake of special medications, increased physical activity will be necessary to get the results off the ground. In addition, gaining muscle mass is also necessary for results. Below are the most popular body drying preparations for men, which will create the perfect athletic silhouette:

• Clenbuterol;
• Yohimbine;
• Ephedrine;
• L-carnitine;
• Metformin.

Diet during drying

The diet during drying involves a gradual reduction in the amount of carbohydrates in food in favor of proteins.

There is an opinion among women that in order to burn fat, you need to limit yourself to food as much as possible (it would be great not to eat at all).

This opinion is fundamentally wrong. Also, sometimes ladies abuse fat burners, which also causes significant harm to the body.

I will say separately about fat burners: if you do not know what physiological processes in your body are caused by taking a particular drug, do not use this drug yourself. Be sure to discuss its use with your trainer.

In order to make your figure beautiful and reduce body fat, you don’t need to starve yourself at all.

You just need to rearrange your diet in such a way that the body begins to spend its fat reserves for energy, but at the same time breaks down muscle tissue to a minimum.

There are two reasons for the fact that during the drying period the volume of muscle tissue decreases.

Firstly, the body does not receive enough nutrients and is forced to “feed” on its own muscles (this is the determining factor).

Secondly, strength training during cutting becomes less intense due to a general decline in activity (with a couple of months of decline in training intensity, you can also lose a little weight).

So, what should your diet be like during drying (including when drying your body at home)?

The main principle of the diet during the drying period is the gradual elimination of carbohydrate-containing foods from the menu and an increase in the amount of protein. Fats can be eaten. Their quantity should be minimal, but in no case should you completely give up fat.

Nutrition rules during drying

Pay special attention to the third point so as not to harm your health:

• Eat small portions 5-6 times a day.
• Try to consume carbohydrates before 2 pm.
• Move on to the diet gradually, just as you exit it - do not create sudden stress on your body.

1st drying period (preparatory) 4-6 weeks

During this period, we need to prepare our body for the diet in order to minimize stress from a sudden change in diet.

At the beginning of this period, the nutritional structure is as follows:

• 50-60% proteins;
• 10-20% fat;
• the remainder is carbohydrates (we gradually reduce their amount in favor of proteins).

On average, a girl weighing 50-60 kg needs at least 100 g of protein per day. There are special methods for determining the body's protein needs, as well as calories in general. If you are interested in this topic, there is enough information in open sources.

Immediately at the beginning of the first drying period, you should give up sweet and white bread. Gradually it is necessary to reduce the amount of cereals and, if possible, sweet fruits and vegetables. You should also eat less salty foods, as they retain water in the body.

2nd drying period (duration depending on the desired result)

Actually, this is the period of drying the body itself. At this time, carbohydrates are completely eliminated and the amount of protein is maximized.

The structure of the diet is as follows:

• 80% proteins;
• 20% fat;
• carb free.

If at any point you feel a deterioration in your health, you should stop drying immediately. For professional athletes, moving to competitions also follows a period of “draining” the water. We will not consider it, since our ultimate goal is still beauty and health, and not winning competitions.

For muscle relief for girls

Some girls decide to get in shape and urgently go on a diet on the eve of the next fitness and bodybuilding competition. Others are more interested in preparing for the summer and simply wanting to get a fit figure. In both cases, proper body drying is simply necessary for girls, but the results will appear only after a few weeks. It’s possible to get rid of your sides, thighs and belly, but first you have to completely give up coffee and alcoholic drinks, chocolate and your favorite fast food. A strict diet, regular training, and a woman’s dream can be realized.

Program

To see six-pack abs, you will have to train for more than one month, and it is important to combine strength training harmoniously with carbohydrate-protein alternation in your daily diet. This drying program for girls is designed for 8-12 months, but positive results are observed in a shorter period of time if all rules are followed. Before drying the body of fat, it is important to exclude medical contraindications. Recommendations:

1. The basis of cutting is strength training, where the main recommendation is to intensively perform as many repetitions as possible with minimal rest breaks to burn fat.
2. Based on your general condition, regularly add working weight, thereby increasing your endurance and your athletic performance.
3. As an alternative to strength training, you can choose a cross-fit training program, which provides additional cardio, works the abdominal muscles, and removes fat.
4. As for nutrition, light carbohydrates are completely excluded, complex carbohydrates are consumed only in the first half of the day. The second half consists of protein foods without fat.
5. Control your fluid intake, otherwise your metabolism will slow down and your body will dry out at a slower pace.

Drugs

If you don’t have time to visit the gym, a solution has been found. Drying the body for girls at home is possible, but you should also think about buying sports nutrition and amino acids. The free market is dominated by a huge range of body-drying preparations for girls, which promote rapid and irreversible fat burning. As a result, the female silhouette becomes striking and athletic. To dry yourself out, you can use the following progressive body preparations:

• Lipo-6 line from Nutrex;
• fat burner Black Widow and Methyldren;
• Innovative Labs;
• Cloma Pharma.

Prohibited and permitted foods

After completing the first stage of drying the body, you should approach the process of choosing the foods you consume more carefully. A gradual reduction in the overall caloric content of the diet requires the meaningful removal of certain items from the menu that contain large amounts of carbohydrates.

First of all, it is necessary to completely exclude from the diet foods that contain fast carbohydrates (glycemic index above 50).

These include the following product groups:

When the carbohydrates contained in these products are broken down, the level of glucose in the human body rises sharply. This is pure energy that cannot be converted into work, even with the highest physical activity. Excess glucose, which the body has not had time to burn for several hours, is stored in the form of fat cells.

Therefore, when drying the body for weight loss, it is extremely important from the first days to completely exclude all the products that are listed in the table. Low-glucose foods should replace unhealthy and high-calorie foods.

These include:

• Dietary meats (chicken, turkey and beef).
• Fresh vegetables (tomatoes, bell peppers, cucumbers). They can be consumed in large quantities. Vegetables contain virtually no calories and are rich in vitamins A, B1-B3, PP and C.
• Fermented milk products (unsweetened yogurt, kefir, cottage cheese).
• Fruits (apples, oranges, kiwi). It is better to consume them in the first half of the day and in small quantities. Fruits contain fructose. It is a carbohydrate that is easily transformed into glucose.
• Fish (low-fat varieties).
• Dried fruits.
• Eggs. They are the source of the most complete protein (99% digestible). At the beginning of drying, you should not limit the consumption of eggs only to whites. Egg yolks contain essential fats for the body.

How to dry the body of a woman over 40

Some representatives of the fairer sex come to sports as adults, clearly understanding the benefits of such training. To dry out the body of a woman over 40 years old, it is important to completely eliminate the presence of hidden diseases, otherwise her health can be significantly harmed. If there are no contraindications, problematic sides and hips will soon disappear, the stomach will remain a thing of the past, and elastic cubes will even appear in its place. To make these dreams come true, how to dry your body from fat. The rules are as follows:

• duration of body drying – 5 weeks, no less;
• meals are fractional, the diet is balanced, the presence of vitamins is mandatory;
• eat 6 times a day, stop eating two hours before bedtime;
• of strength exercises for the body, perform only basic ones: push-ups, squats, lunges.
• devote two workouts a week to cardio exercise, pump up your abdominal muscles;
• increase the pace gradually, increase working weight versus fat;
• consult with a trainer, control your breathing and general well-being.

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Spot drying exercise at home

Sports exercises play the main role in the process of drying the body for women. Optimal results can be achieved by alternating 2 types of exercise: aerobic (running or intense walking) and anaerobic (strength training).

You should perform exercises with weights or your own body weight at least 3 times a week. It should be understood that the goal of such training is to burn the maximum amount of energy. This means that classes should be intensive and voluminous. This can be achieved by including all major muscle groups in the training split.

For women it is:

• legs;
• buttocks;
• breast.

Exercises for these 3 muscle groups should be performed every training day. To do this, it is better to build a training program using the FullBody system. This principle of forming a set of exercises for training involves performing basic movements for all muscle groups three times a week.

Aerobic exercise should be performed before the start of strength training for 20-30 minutes and after it (40-60 minutes). On days free from strength training, be sure to jog or walk (until you sweat).

An approximate training program for drying the body at home for women can be presented as follows:

Nutrition to reduce body fat

If you are wondering how to dry out the body fat for a girl or a guy, while maintaining excellent health and a fighting spirit, it is important to take a responsible approach to the issue of the daily menu. The set of products should be such that the body receives a minimum amount of calories, but the energy resource is not depleted. Therefore, nutrition during drying should include proteins and carbohydrates, sufficient fluid intake. The proposed diet may seem wild to some, but you just need to get used to it, after which the fat will go away.

Products

If a person is in search of an answer to the question of how to dry the body of fat, his food basket changes its content somewhat. Allowed products for drying the body are cereals (buckwheat, oatmeal), legumes, eggs, lean meats and fish, cottage cheese and dairy products with a reduced fat content. In addition, you can eat vegetables and fruits, but first make sure that they do not contain light carbohydrates.

Diet

Breakfast is hearty, dinner is early and light. Here is the basic rule when answering how to dry your body of fat. Nutrition can be balanced and complete, but it must be fractional and must contain proteins in a high concentration. A diet for drying the body can last several months, therefore, in order to somewhat diversify an already boring menu, you need to study low-calorie recipes for every day.

Recipes

To remove thighs and other problem areas of the body, you should eat right. For example, the ideal breakfast is oatmeal cooked in water without sugar or salt, seasoned with a handful of dried fruits. As an alternative, you can make cottage cheese with raisins, but be sure to wash it down with unsweetened tea.

It is better to boil or steam fish and meat without fat, and heat treat raw vegetables using the same principle. Potatoes and carrots should not be present in the diet menu. For example, you can stew fish with tomatoes and onions, and before serving, sprinkle generously with herbs and sprinkle with lemon juice.

Introduction

Since we started talking about the fact that the processes of gaining muscle mass and cutting are inseparable, it is necessary to explain why. By and large, it is impossible to say what is more important, mass gain or drying. It would be more correct to arrange them in the desired sequence. The fact is that in order to “dry”, you need to have something to dry. Thus, in the process of building a massive and at the same time sculpted body, you first need to build muscle mass, and then only dry it. By the way, we have already talked about how to gain muscle mass in our series of articles about training for beginners, advanced and experienced men, as well as in a series of articles about training for beginners, advanced and experienced women.

Now, if you ask almost any gym regular, he will tell you that drying is the process of removing water and getting rid of excess subcutaneous fat in order to create muscle definition. Thus, cutting in bodybuilding has two goals: 1) maximum reduction in the percentage of fat in the body; 2) maximum preservation of gained muscle mass. In order for you to clearly imagine how fat burning occurs while maintaining muscle mass, below you can observe an athlete during the period of mass gain and during the period after cutting. Or, if you prefer, these are “before” and “after” photos of drying. Based on the goals and deadlines, the conditions for achieving the result are formed.

Exercises that burn fat

To noticeably dry out, it is recommended to devote more time to the strength part of the selected program. It’s important to eat right, and create an approximate diet for the week ahead. As for exercises for drying the body, it is problematic to work out certain muscle groups separately, but emphasis needs to be placed on them. Do not abuse it at a wild pace from the first workout, but systematically increase your working weight and remove fat.

For legs

To get dry and see the pattern on the body, it is important to work a lot with all muscle groups. If your lower extremities are particularly swollen with fat, focus on how to dry your legs. It is important to control the ratio of BZHU, take special products (powders, tablets) with a fat-burning effect. During training, increase the intensity and number of approaches of the following exercises:

• squatting with a barbell with a straight back;
• forward lunges with dumbbells;
• standing press;
• classic squats.

For the belly

This need arises after childbirth, when a woman strives to get her figure back in shape. If the doctor allows you to remove problematic doses in this way, additional attention should be paid to the abdominal muscles. These are classic and lateral crunches, leg lifts, and rowing exercises. Drying your abs is not a matter of one day; training should become the norm of your usual routine.

Task No. 3. Elimination of illiteracy

How soon the results come. The first barrier that almost everyone who wants to lose weight, lose weight or get dry stumbles over is the magic pill. Almost everyone thinks that there is some unique drug or method that helps achieve the desired result in a matter of days. So, once and for all, remember, or better yet, write down - there are no magic pills! Any result requires persistence, perseverance and dedication, and often over a long period of time, from several months to several years. There are no miraculous methods or miracle programs; no vibrating massagers, ointments or tinctures will give you absolutely any results. To achieve the goal, the recipe is always the same - plow, plow and plow again.

What is of primary importance? In the overwhelming majority of cases, the desire to highlight the relief on the body develops into the question - how to dry properly? Where to start and what is the main risk factor in this matter. So, despite the fact that cutting in bodybuilding is a rather multifaceted process, consisting of training, nutrition, recovery, taking supplements, following a daily routine, sleep patterns and more, you need to understand that it is impossible to do everything at once. You need to learn to prioritize. Remember a simple rule: the main attention is on the main things. During the drying process, the main attention should be paid to nutrition. What you eat, what you eat it with, how many times a day you eat, in what quantity, and most importantly - what quality this food is.

How to deal with problem areas. We often hear that different people complain about different problem areas. Some consider their hips to be “problematic”, others believe that they have a “problematic” waist, others complain about their stomach, others complain about their backs, others complain about their arms, and so on. So, keep in mind that during the drying process, you need to completely forget about isolated loads and local exercises. Just because you do 100 reps on your abs, they won’t break through the fat layer. Such local training of problem areas has a weak targeted effect and initiates a minimal hormonal response in your body. As I said, the main focus is on the main things. Perform and alternate high-intensity workouts with cardio exercises.

Do you need split drying programs? By and large, all that is required of you during drying is to create conditions for the body under which it will spend more energy than it receives. This is a basic principle from which in each particular case you can build on the individual characteristics of the organism. Split programs create energy consumption, sometimes significant, but what is characteristic is only local. Only one or two muscle groups are involved in the work per workout, which creates an extremely insignificant fat burning effect. Therefore, cutting in bodybuilding most often requires a combined alternation of high-intensity and cardio loads, and the former should involve all muscle groups in one workout.

Fasting is no longer drying. You can often observe a picture in which people rush from one extreme to another. From the total absorption of junk food, to an almost complete switch to lettuce and celery. This is fundamentally wrong. This approach to nutrition can only harm you. The fact is that even during drying, the body needs complete nutrition, including proteins, fats, carbohydrates, fiber, vitamins and minerals, to function normally. The determining role, depending on the goal, is played by their quantity in your daily diet and the proportions in which you combine them. We have devoted a whole series of articles to this: “Proper nutrition when playing sports”, “Principles of proper nutrition”, “The role of water in diet and training”, as well as “Nutrition for weight loss”.

Video

Before conducting classes, it is important not to look for the most problematic areas with fat, but to study videos where professionals tell in detail how to dry your body without any problems. In this case, we are talking not only about physical activity to burn fat, but also about proper nutrition that is beneficial for the body and organism. Do not violate these recommendations, and then your figure will soon become fit and athletic.

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