What is drying?
Drying is the use of professional methods of losing weight to reduce the amount of fat in the body while maintaining muscle mass. At the same time, drying is necessary to create a athletic and fit figure, and not just for the maximum quick “weight loss” achieved by a sharp rejection of food - in this case, the body burns not only fat, but also gets rid of muscles.
In fact, sports drying refers to drawing a relief of the muscles, as well as getting rid of fat in the lower abdomen . If the human body mass index exceeds a value of 20-30 units, then it is more correct to talk about complex weight loss and the fight against internal (visceral) fat, squeezing the stomach forward and giving the figure a characteristic spherical shape.
The main nutritional tools for quick drying are a protein and carbohydrate-free diet, as well as the use of training to speed up the metabolism. In addition, sports drying requires periodic performance of hard strength training - otherwise, in the absence of the proper level of regular use of muscles, the body slows down the metabolism and goes into a catabolic regimen.
Body drying for men
Due to the nature of metabolism, drying the body for men usually requires less effort than drying for women. The role is played by the fact that fat in the body burns out at low blood sugar levels - it is easier for men to achieve this condition, since muscles are the main consumer of glucose. In simple words, the greater the muscle mass, the easier it is to switch the metabolism to fat burning.
At the same time, diet always plays a more important role for losing weight than physical training. In most cases, the reason for gaining excess weight is not at all that the person burns too few calories - more often it is a question of an excess of carbohydrates with a high glycemic index in the diet that violate the mechanisms of insulin production. This provokes uncontrolled hunger and makes you overeat.
Dry Food - Diet & Diet
The basis for proper nutrition on drying is always a restriction in the diet of carbohydrates - in particular, with a high GI. In the case of adhering to a carbohydrate-free diet, we are talking about an almost complete transition to protein food - a similar diet is recommended both in the classic carbohydrate-free and in the increasingly popular keto diet and paleo diet. Also implied is control over the CBFU diet.
The downside of the classic ketogenic diet is the gradual depletion of muscle glycogen stores. As a result, the muscles sharply lose in volume and mass, and the athlete loses the ability to do heavy strength training. Which, in turn, leads to a decrease in testosterone levels in men. That is why in professional sports for drying, either a cyclic keto diet or interval fasting is used.
Effective drying diets:
Athletes often use sports fat burners for drying - in particular, thermogenics. It is believed that they are needed to speed up the metabolism and normalize levels of thyroid hormones. Unfortunately, the chemical structure of the active substance in the best fat burners is similar to the forbidden ephedrine. The reason for the ban - ephedrine is similar in principle to the work of such central nervous system stimulants as amphetamine and methamphetamine.
The use of plant analogues of ephedrine in dietary supplements carries with it a number of possible negative consequences. Starting from malfunctions of the cardiovascular system (tachycardia, arrhythmia, increased blood pressure), ending with overexcitation and euphoria¹. Among the other active substances of thermogenics, only caffeine can be noted, but it can hardly be called a real fat burner.
Diet for men
Once again, we note that the following recommendations are applicable primarily to men who want to dry muscles and abs. The nutrition plan is based on a cyclic keto diet with a weekly cycle of alternating low-carb and high-carb days. On non-carbohydrate days, light cardio workouts are recommended, while after a carbohydrate load, the muscles need powerful basic training with a barbell.
Drying for men - weekly diet:
- Monday - Low Carb Day
- Tuesday - Calorie Reduction by 20%
- Wednesday - 20% calorie reduction
- Thursday - transition to the carbohydrate loading phase
- Friday - carbohydrate loading
- Saturday - transition to the recovery phase
- Sunday - cardio for getting rid of glycogen
Dry Training Program
The best training strategy for drying from professionals is the regular alternation of various types of physical activity. This can be as high-intensity interval training to speed up metabolism, functional training to develop endurance and balance, strength training for muscle pumping, as well as performing static press exercises to strengthen the core.
Note that the goal of such training is not to maximize the calories burned. It’s much more effective not to try to get rid of excess calories through prolonged cardio, but to do short, but extremely intense workouts aimed specifically at drying muscles - for example, according to the tabata protocol . The advantage of this approach will be the acceleration of metabolism, which helps burn fat.
Fat Drying Exercises
Since the main goal of drying is most often the creation of a raised abdomen, it is first of all necessary to study the technique of quickly pumping the press . By learning to consciously involve the abdominal muscles in your work, you will not only significantly increase the energy consumption from training, but also create a powerful sports figure. Functional training is also well suited for this.
The best exercises for drying belly fat:
One of the key functional exercises to activate all muscle groups in the body.
Training with a kettlebell not only strengthens the muscles, but also develops a sense of balance - which is useful for strengthening the abs.
|HIIT / WIT Training|
High-intensity interval training is necessary to speed up the metabolism - they help to quickly and efficiently dry muscles.
Functional training programs help you easily build muscle and dry your abs.
Performing exercises in a static (fixed) mode helps to involve slow fibers that work on fat in the work.
Drying is the use of professional weight loss techniques to get rid of body fat without compromising muscle mass. At the same time, effective drying of the body for men is based on combining the restriction of carbohydrates in food with regular physical training, designed to speed up the metabolism and optimize the use of glucose, glycogen and fat in the body.
- Sportwiki: Ephedrine for weight loss, link