Drying is often practiced by athletes before competitions and simply wanting to lose weight. The purpose of drying is to burn body fat , but preserve muscle mass .
To do this, you need to adhere to a certain ratio of BJU:
Workouts in the gym should be high intensity , usually basic exercises. They are performed with a not very heavy weight (you must do at least 15 repetitions in each set ) and at a high pace.
circuit training . Those. take 8-12 exercises and do them in a circle, there should be 3-4 circles in total. The break between sets is no more than 1 minute, and preferably 10-20 seconds, or no break at all.
Add cardio workouts a couple of days a week . Running, swimming, cycling are great. But, if you notice that the muscles have begun to "burn", it is better to reduce the intensity of training, remove or reduce cardio.
Recently, the word "drying" has become disastrously popular. One gets the impression that drying for summer is the sacred duty of each and every one. True, the majority of "dryers" are extremely vague about the process and its consequences. Moreover, for many, the word "drying" is automatically associated with slimness itself and is seen as an integral part of maintaining oneself in shape.
In fact, it is necessary to distinguish between drying (which is a radical disposal of subcutaneous fat and excess water in the interstitial fluid) and a lifestyle that includes sports and proper nutrition. Drying is initially the lot of performing athletes who radically change the ratio of tissues in the body to acquire a competitive form.
The main mistake of many who want to "dry out" (especially with a strict carbohydrate-free diet) is that no one thinks about the fragility of the results of this action. The exclusion of carbohydrates very quickly puts the body in the "economy" mode, the body begins to get rid of all energy-consuming - primarily from the muscles. As a result, weight does indeed drop, but the reflection in the mirror rarely coincides with the relief of the muscular body.
The fact is that "drying" once a year will not help a person who did nothing the rest of the time to work on his body. As well as more frequent drying will not help, which will only have a detrimental effect on health. And this is explained by the fact that in order to maintain the "form" as such, it is necessary to lead a lifestyle corresponding to the desired form, including the correct thoughtful nutrition. If a person wants to see the result, he must clearly understand that nutrition, training and regimen are not a short-term change in course, but a way of life. If he returns to his old habits, he will return and everything that he got rid of with such difficulty.
For most people who start exercising, it’s too early to think about drying and a carbohydrate-free diet. It is surprising to hear this word from women of somewhat soft forms and in the complete absence of muscles. I would like beginners to understand that drying in the absence of muscle mass will bring them to the state of "bony fat" and deprive them of any hope for fit. Even those girls who have experience in the gym do not always need drying.
Therefore, there is no need to dry yourself to a state of cut muscle bundles without the need to compete, moreover, such experiments quite negatively affect the state of both the endocrine system and the general appearance (hair, skin, nails). A woman who has competently approached classes and nutrition will not need "drying" by harsh methods.
it is predominantly protein nutrition (protein-the basis of muscle). A person loses weight, getting rid of fatty tissue and water in the body. However, do not forget about the danger of this method for the kidneys. Exercise is aimed at increasing muscle mass.
"Drying" in the circles of professional bodybuilders is the period in which an athlete goes on a diet, the purpose of which is to reduce the amount of subcutaneous fat and remove water from under the skin to bring relief to the body.
In philistine circles " drying "is a pretentious word that has replaced the usual" weight loss ". But still, there is a difference: weight loss is a very vague concept. "Losing weight" can be due to both fat and muscle and water, that is, in this case, a person's goal is expressed in numbers on the scales in the first place. Drying means exactly the burning of subcutaneous fat, that is, in this case, a person's priority is aesthetics (appearance, relief).
But the questions about the "correct" nutrition and training methods for burning subcutaneous fat there is no exact answer (and if you see a person who, foaming at the mouth, assures that he knows a technique that is the only correct one, then know that either the person sells this technique, or simply does not know what he is talking about). Everything is extremely individual and the "right" method for you can be found exclusively by trying and tracking the results. There are several different theories regarding fat loss. If you start listing all of them and explaining their essence, then you will have to write until tomorrow.
I will formulate a few basic rules that are more or less objective and are also effective in my humble personal experience. Nutrition: The ratio of 1 (protein): 2 (carbohydrates): 1 (fat) grams per kg of body weight is ideal for the majority (again, all individually. The key in this case is carbohydrates - it is fashionable to manipulate their amount, depending on the reaction body), that is, if you weigh 50 kg, then per day you need to consume 50 grams of protein, 100 grams of carbohydrates and 50 fats. It is advisable to split this amount of food into 4-5 meals a day. You shouldn't go on such a limited diet if you are a foodie right now. The transition should be smooth if your health is dear to you.
Training: there is even more disagreement, but I will tell you my opinion - training should be a lever for increasing the amount of hormones that promote fat burning in the blood, that is, testosterone, in the first place queue. Accordingly, strength training, perhaps cardio between sets, but this is only so that the heart does not plant, and not in order to form a "calorie debt".
It seems to be answered. Sorry to be so torn, there are a lot of details in this area, you can't make out everything at 12 at night :)