When the period of gaining muscle mass is completed, the bodybuilder is taken for the second, no less difficult stage - drying. Drying of the body is needed before the competition so that the athlete looks “lean”. This means that a minimal amount of fat should remain in his body. Drying the body for men is the same as for women, however, the percentage of fat varies. In a normal healthy male body, its amount is approximately 14%. Military and professional athletes can significantly lower this figure, while maintaining muscle mass.
In female athletes, the fat level in the competitive period is at the level of 8 - 9%, and in the normal state this indicator is 20 - 25%. The male body during the competition can have about 5 - 6% fat. Below 5%, it is dangerous to lower indicators. Because the minimum amount of this substance is 3%. To reduce the amount of subcutaneous fat, you must definitely exercise. You should not give up bodybuilding. Drying can only be effective in conjunction with the training process.
However, the activities themselves are changing a bit, as is the diet. In order to burn extra calories, you need to include aerobic exercise in your workouts. They can follow immediately after heavy anaerobic exercise. Before classes, it is not recommended to consume a lot of carbohydrates. Most athletes generally do aerobic exercise on an empty stomach. Diet should contain more protein. A low-carb diet is extremely useful, despite the fact that everyone criticizes it.
She is not so dangerous for a healthy and trained athlete. It can only be forbidden to people with severe damage to the kidneys and liver. Therefore, there is nothing to fear. A low-carb diet is one of the pillars on which bodybuilding rests. Drying without it is almost impossible. After all, it is carbohydrates that contribute to the deposition of fat mass. Arnold Schwarzenegger always looked perfect in the competitive period. His secret is simple: he sharply increased the amount of protein during the preparation period. The process itself began 3 months before the competition.
Muntzer also looked great at competitions and performances. The level of fat in his body was at its very limit - 5%. And he achieved such results without any problems. As Muntzer himself admitted, he just tried not to run too much in the offseason. Some athletes combine aerobic exercise, medication, and bodybuilding. Drying here occurs mainly due to preparations for the thyroid gland. Insulin is also very popular, which, with proper diet and exercise, guarantees amazing results. However, it is better for beginners to consult with experienced athletes about how to apply such funds.
Drying is an unusual process of fat loss. Anyone who has tried to lose weight at least once knows how hard it can be. And the task of the bodybuilder is much more complicated. After all, he will not have to return the weight back to normal, but to step over the border and gain such a form that makes his body look like an atlas of earth. The skin should become thin and transparent. Well-dried athletes can see every streak and even blood flow.
This is exactly what bodybuilding is all about. Drying is a necessary step to go through. You can also live without drying, however, you can’t win a competition without it. Poor drying can ruin all the achievements of an athlete. Some athletes try so hard at the last moment that they lose muscle mass along with fat. This is due to the fact that the process was not thought out in detail. To get it right, you need to understand how fat burning occurs in the body. Many bodybuilders have a vague and inaccurate understanding of this.