Unfortunately, muscle gain does not go without complications. Together with the muscles, a rather decent amount of subcutaneous fat accumulates, but everyone wants to get rid of it as quickly as possible. Comes to the rescue - drying the body. But how to do it right? After all, if you start metabolic processes, together with fat, the treasured muscle mass can also go away. But, if you adhere to the basic rules, this process can go with minimal muscle loss.
How it works?
If we talk about time, then this process stretches for about a month. Drying the body is quite a serious stress for the body, so you should not sit on it longer than the prescribed time. It is better to alternate the periods of mass gain and drying throughout the year. Once you create a calorie deficit, the body starts catabolic processes and begins to absorb our strategic reserves. And everything goes to the furnace: water, glycogen, fat and even muscle fibers. Moreover, the latter burn especially quickly, because protein is much more difficult to break down than heavy fat. What to do? It turns out that drying the body inevitably leads to a loss of muscle mass? Unfortunately this is the case. But you can minimize these losses if you follow some rules.
List of Golden Drying Rules
Drying the body is a serious test for the body. Do not underestimate the harm of this process to the body. Approach drying responsibly and try to adhere to the basic principles:
- Constantly monitor the amount of food consumed. Keep notes and weigh food. This is the only way you can monitor your diet.
- The amount of carbohydrates in the diet needs to be reduced gradually. Abrupt changes in the diet will be a great stress for the nervous system, which means that there is a great chance that you can break loose during the drying process.
- About 70% of all food should be taken 5 hours before bedtime. Do not overload the body before bedtime. In the evening, it is better to leave some protein food and fiber.
- Stick to fractional nutrition. Try to divide your daily diet into 7-8 meals.
- Alternate strength training and aerobic exercise. But do not do both on the same day.
- Do not forget about nutrition before training, as well as replenishment of glycogen reserves after training.
- Exercise weight control regularly. It is advisable in the morning on an empty stomach and intestines. So you can clearly track the dynamics of the results.
Drinking Compliance
On drying the body you need to drink a lot of water. But why? After all, this contradicts the whole philosophy of the process! Why do we need extra water if we are so eager to get rid of it. Everyone knows that when losing weight, the body first "drains" the excess water, and only then takes on body fat. The essence of the correct drinking regime is as follows:
- The supply of water is concentrated under our skin. As soon as we start drinking less, especially in winter, the body tries to increase its strategic reserves. If we, on the contrary, consume more fluid, the reverse process will start in the body. Excess water will begin to leave, since its intake in the body has become excessive.
- Salt, sugar and alcohol hold a huge amount of fluid in the body. It is better to abandon these pleasures while drying. Lean on coffee and tea, these are excellent diuretics - they will help speed up the "drain" of water from the body.
- A glass of water before eating will fill a certain space of the stomach, which means that you will need much less food to eat. Water is a simple and affordable way to control appetite.
Focus on protein foods
Drying the body for girls at home necessarily involves changing the diet. The most effective diet is a low-carb diet. The essence of the method is as follows:
- Excess carbohydrates inevitably leads to the appearance of reserves in the form of fat. To prevent this from happening, it is worth reducing the intake of these nutrients in the body.
- If you cut back the amount of carbohydrates in food, and also do not lean heavily on fats, you can make the body destroy its own deposits.
However, all this is a theory. In practice, everything is quite more complicated. Our body perceives large pumped muscles as an alien body. After all, they require a huge amount of energy and resources for their support, which means that at the first opportunity he will try to get rid of them. Another thing is the treasured fat, which quietly hid in the most “sacred” places and does not burden our body with any problems. Thus, as soon as we spin the wheel of metabolism, the muscles begin to burn in the first place. That is why it is so necessary to focus on the use of excess protein in order to maintain muscle in the same volume. Sports nutrition is indispensable here; good protein will help make up for protein deficiency without significantly increasing the amount of food consumed.
Can I use fats?
As mentioned earlier, body drying for girls at home involves a complete review of the diet. If the amount of protein needs to be increased, then what about fats? It is impossible to completely remove them from the diet, this will negatively affect the condition of the skin, hair, and also the work of internal organs. However, we can eliminate all “harmful” saturated fats and leave “healthy” unsaturated fats. The stop list includes:
- fatty dairy products;
- pork;
- skin of birds;
- mutton;
- fat;
- cocoa oil.
It is better to give preference to nuts, yolks (especially quail eggs), sea red fish.
What to do with carbohydrates?
Although we are reducing the amount of carbohydrates, it will not work to completely remove them from the diet. Indeed, otherwise we simply will not have energy, and our brain will refuse to work at all. However, carbohydrates are different for carbohydrates! Some products do not pose a great danger, but on the contrary, they will even be useful. We are talking about long-playing carbohydrates that will provide us with energy for the whole day. For women, drying the body is a very painful process, because all sweets and pastries are banned. All you can afford is solid pasta and a variety of cereals. But, if it becomes very difficult to keep a diet, you can treat yourself to fresh fruits.
What can I eat on the dryer?
The menu for drying the body for girls at home can include a pretty decent assortment of products. You definitely won’t have to starve, you just need to slightly adjust your diet. Without fear, you can eat:
- Meat. A lot of meat! The main thing is not fatty and not fried. It is better if it is chicken breasts, turkey, veal and even a rabbit.
- Seafood. Fish (especially marine), shrimp, scallops, mussels, crustaceans - all this is an excellent source of light and dietary protein.
- Squirrels of eggs. It is better to refuse yolks, or reduce their number. Proteins go well with dairy products, which means you can start every day with a healthy omelet.
- Cellulose. All vegetables except pumpkin and potatoes are allowed. You should also be careful with fruits, it is better if they are citruses.
- Cereals. They are best used in the morning in a boiled form.
Nutrition before training
Since we are reducing the amount of carbohydrates, their intake should be clearly distributed by day. Drying the body does not imply a complete rejection of carbohydrate foods, but it is better to use them on training days. In general, nutrition when losing weight is the most difficult question. It is especially difficult to convey the truths to women, because many of them believe that losing weight should be accompanied by an exhausting hunger strike and torment.
In this regard, body drying for men is just a small correction of their daily diet, while ladies are ready to completely refrain from eating. But fat burning is not limited to one diet, the lion's share of success lies in effective strength training. So where does the body get its strength to do if the girl literally staggers from hunger? You need to eat, but you need to do it right. Especially when it comes to meals before training. One hour or a half before class, be sure to have a snack with slow carbohydrates or use a gainer. This will replenish glycogen reserves and give an unprecedented jump in energy during the training, which means that the training will be much more successful, which, in turn, will have a positive effect on the drawing of the treasured relief.
Men’s drying menu
A sample menu for drying the body for men:
| No. | Products | Amount, g |
| 1 | Boiled chicken breast Beijing cabbage, cucumber and tomato salad | 200 200 |
| 2 | Skim cheese Banana and Tangerine Fruit Salad | 200 250 |
| 3 | Steamed fish Boiled rice Salad of white cabbage, sweet pepper and carrots | 200 300 150 |
| 4 | Veal cutlets Boiled buckwheat Protein omelet Chinese cabbage leaves | 100 150 200 150 |
| 5 | Boiled chicken Poached rice Salad of arugula leaves, cucumbers bell peppers | 200 100 300 |
| 6 | Baked fish in foil Pasta Cucumber and Tomato Salad with Olive Oil | 250 70 150 |
| 7 | Low Fat Kefir Assorted Bananas and Apples | 300 100 |
This menu is designed for men weighing up to 90 kg, with a height of no higher than 185 cm.
"Women's" menu
Sample menu for drying bodies for women:
| No. | Products | Amount, g |
| 1 | Boiled chicken breast Celery, Beijing Cabbage and Carrot Salad | 150 200 |
| 2 | Low Fat Yogurt Fruit salad of apples, pears and tangerines | 150 150 |
| 3 | Steamed fish or other seafood Boiled rice Fox salad with greens | 150 100 200 |
| 4 | Steamed turkey steak Boiled buckwheat Protein omelet Easy vegetable mix | 80 80 100 150 |
| 5 | Boiled chicken Poached rice Celery, Carrot and Pepper Salad | 100 fifty 200 |
| 6 | Baked fish in foil Pasta Cucumber and Tomato Salad with Olive Oil | 100 fifty 150 |
| 7 | Low Fat Kefir or Yogurt Assorted Bananas and Apples | 200 70 |
This menu is designed for girls weighing up to 70 kg, with a height of no higher than 170 cm. Based on this example, you can easily create a menu for a week. Drying the body for girls also involves a gradual decrease in carbohydrates in the diet. This should be done carefully, removing one meal daily.
Drying Training Basics
We finally figured out the nutrition and already made up a menu for drying the body for a week. So it's time to go to training. Despite the fact that aerobic loads are considered fat burning exercises, it is extremely undesirable to abuse them on drying. Indeed, under the influence of catabolic processes, not only fat will be destroyed, but also muscles will burn. And our task is to lose weight only due to unnecessary deposits, while maximally maintaining the useful body weight. You can build a training scheme as follows: during the week to do strength training using heavy basic exercises, and transfer cardiac loads to the end.
Why is it worth focusing on the base? After all, it is believed that dynamic isolated exercises work much better on terrain. The fact is that it is basic training that contributes to the growth and preservation of muscle volume and maximally involves large muscle groups. Our task is to preserve what we already have. After all, it is simply impossible to increase the additional volume with a calorie deficit and a large number of cardio loads.
Healthy sleep is the basis for drying the body
Drying the body at home is not only about nutrition and training. It is important to pay enough attention to healthy sleep. Indeed, heavy debilitating training and a lack of carbohydrates have a very negative effect on our mood and the state of the nervous system as a whole. Plus, lack of sleep has a terrible effect on the state of the body. Muscles literally melt before our eyes, because the amount of cortisol in the body begins to just go wild.
Try to sleep as long as possible, at least 8 hours a day. And if you can take a little nap before an evening workout, then be sure to use it. If you have trouble falling asleep before training, drink soothing herbal teas or take warm baths. Sleep starts all the recovery processes in the body, which means that you can not treat this with neglect.