The popularity of “drying” the body is constantly increasing. Those who want to lose extra pounds do not always understand how to dry properly and do not realize the seriousness of this method of reducing the percentage of subcutaneous fat, mistaking it for ordinary weight loss.
Cutting involves a whole complex of actions in which it is necessary to adhere to strict dietary restrictions and follow a well-chosen training regimen in order to burn calories without losing muscle mass. This method allows you to radically change your body, but it is important to complete this stage correctly so as not to increase the initial weight.
Differences between drying and losing weight
If you have never exercised or are overweight, you still shouldn’t start your journey with cutting; this is something only bodybuilders do before competitions. To begin with, it will be enough to reconsider your diet - significantly reduce the consumption of sweets, flour, high-calorie, fatty, fried foods. Include physical activity according to your physical characteristics. It is sports and proper nutrition that will gradually, without harm to health, help you lose weight - this will be weight loss, and then even a way of life.
Drying involves a short-term period in which fats are completely eliminated and complex carbohydrates remain (1 g per 1 kg of weight). In terms of time, it takes 1 to 2 months to be on a strict low-calorie diet in order to properly dry and get in shape without losing muscle volume. This diet is followed by trained athletes, professionals and amateurs who have reached a certain shape and want to dry the body from subcutaneous fat to a minimum and not lose muscle during relief training.
Therefore, beginners should not start losing weight this way. For women, drying is still harmful; for men, 8% body fat is the norm; for a woman, this figure is critical and stops the menstrual cycle, since the level of female hormones drops. Drying will only be needed by professionals to prepare for sports tournaments, if the result is really worth it. How to dry properly?
For high-quality drying, you need to adhere to several rules:
- 1-2 weeks before drying, start eliminating high-calorie foods and sweets;
- clearly plan your diet, purchase the necessary products;
- from the beginning of drying, exclude salt and spices, salt can retain water, and spices can stimulate appetite;
- purchase the necessary sports nutrition;
- calculate the daily fluid intake and be sure to consume it completely (per 1 kg of weight - at least 30 ml of water);
- draw up a training program with an experienced trainer, it should be split training with multiple repetitions, from 20-25 times per approach;
- be sure to do cardio exercises (running, cycling, orbitrek) in the morning or evening, even on days of strength training;
- any disruptions in nutrition and missed workouts slow down the process, so immediately tune in to the result, learn to limit yourself, willpower during the drying period should be ironclad;
- take body measurements;
- exit drying correctly, returning foods to your diet gradually to prevent severe swelling and fat gain.
Classic recipe for drying according to GOST
Drying (the recipe for preparing it at home according to GOST requires the use of unleavened dough) thanks to pre-cooking, acquires a glossy surface and remains crispy on the outside and soft on the inside.
Drying. Classic recipe according to GOST, preparation.
Preparation next.
What ingredients will you need?
To prepare the sushi you will need:
- Water – 1 tbsp.
- Flour (wheat) – 4 tbsp.
- Chicken eggs - 2 pcs.
- Salt – a couple of pinches.
Step-by-step cooking process
Preparation of dryers consists of the following steps:
- The flour must be sifted and combined with salt.
- Add eggs and water to the flour. The liquid must be poured in gradually and stirred continuously to prevent the formation of lumps.
- Next you need to knead the elastic dough.
- After kneading, the dough should be left to “rest” for 30-60 minutes.
- After the specified time has passed, the dough must be divided into several small parts, each of which should be rolled into a rope.
- The resulting rope should be cut into small pieces and formed into dryers.
- Prepared dryers must be boiled in water until they float. The cooking water needs to be slightly sugared.
- Boiled dryers should be removed from the water using a slotted spoon and left to drain.
- After this, the product should be placed on a baking sheet lined with baking foil and placed in the oven. Drying should be baked at a temperature of 180 0 for 25 minutes. The formation of a golden brown crust will indicate readiness.
How much fat can you lose and in what time?
If you follow strict drying rules, you can lose quite a lot of weight by reducing the percentage of body fat to below normal. Provided that the excess weight is from 10-20 kg.
In recent weeks, cutting becomes much more difficult, the weight goes off worse, and there is less and less strength left to maintain the diet. At first, weight is lost rapidly, since salt is eliminated, in the first week we lose a lot of water, a reduction of up to 3-5 kg is possible, but it is too early to rejoice, because fat has not yet had time to burn in large quantities.
Then you can see how subcutaneous fat disappears; here it is important to look not at the scale, but at the volume and percentage of fat in the body, because the goal is to dry out the body, not to lose weight. Of course, during drying, some muscle mass is lost. Restricting carbohydrates is not able to supply muscles with energy, so it takes strength from muscle protein.
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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How to dry off without losing muscle mass?
To simultaneously dry out in a short time and stop muscle breakdown, you need not to skip meals, not go hungry for more than 3 hours, and not skip taking BCAAs. It is important to eat immediately after training, not to overdo it with the duration of exercise - no more than 1 hour of strength training, 40-50 minutes of cardio training. To prevent your muscles from burning out during cardio, calculate your heart rate zone using the formula and periodically check your pulse.
220 – age = MAX allowable heart rate
Max heart rate x 0.6 = lower heart rate zone for fat burning
Max heart rate x 0.8 = upper zone
In the future, fat should be lost by 200 g in 1-2 days, but not more than 1 kg per week. There are periods of downtime when the weight stays the same, during this period it is important not to lose your temper; after a few days the weight will drop again.
On slow days, give your body a metabolic boost to lose weight - more cardio or intense strength training. In 1.5-2 months, up to 10 kg of fat with water can be lost, but the higher the initial weight, the more fat will be lost.
For professional bodybuilders, cutting lasts from 1 to 2 months, depending on the amount of fat gained. In men, under the influence of anabolic steroids, the body can dry out a little faster; the drugs retain muscle mass, preventing catabolism, while drying subcutaneous fat. For women (if we talk about natural sports), this is more difficult for them, and it is more difficult for fat to leave the lower abdomen and hips, and some of the muscles also burn. Therefore, weight decreases individually.
Is it possible to dry and gain weight at the same time?
Professor Seluyanov said that this is theoretically possible provided that the correct proportion of proteins and carbohydrates is observed. To properly dry muscles and gain additional mass, you need to create a calorie deficit in which the body burns fat, but at the same time receives enough protein and calories from carbohydrates.
In practice, this effect can only be achieved with the use of special drugs. But even people who use them prefer to do everything one by one. First, train to gain mass and strength for 2-3 months, then start cutting and compete. Then start this circle again, but with additional volumes gained during the season.
Contraindications to drying the body
Drying the body involves a special diet, the goal of which is not to get rid of extra pounds, but to eliminate the subcutaneous fat layer while maintaining muscle mass. For the human body, drying is an unnatural process, so it has many contraindications. Most of them are based on reducing or completely eliminating carbohydrates, which act as a source of energy.
When planning to dry off, you need to remember the following important points:
- Drying is a strong stress for the body. It is mainly suitable for professional athletes whose condition is under constant medical supervision.
- Proper drying of the body is impossible without appropriate knowledge in the field of medicine, dietetics and sports.
- This is a very complex process that requires serious preparation.
Drying is only suitable for people in good health. Even with minor deviations from the norm, reducing carbohydrates can lead to serious consequences. It is strictly contraindicated for:
- diseases of the gastrointestinal tract and liver;
- renal failure;
- diseases of the heart and blood vessels;
- pregnancy and during breastfeeding;
- the presence of diabetes mellitus and other diseases associated with metabolic disorders;
- chronic pathologies during periods of remission and exacerbations;
- mental disorders.
In addition, drying the body can have an extremely negative impact on the body of even a completely healthy person. An excessively low concentration of glucose in the blood provokes a feeling of general weakness and frequent dizziness. Negative manifestations can be observed not only in physical, but also in mental form. When the body experiences a lack of carbohydrates for a long time, a person has difficulty concentrating, finds it difficult to solve simple questions, and has difficulty with memory.
In conclusion, it should be said once again that drying the body with strict adherence to the appropriate diet really makes it possible to achieve impressive results. Fatty subcutaneous tissue disappears, muscle mass is preserved, and a beautiful, clearly defined relief is formed.
But we must not forget that drying is an unnatural process for the body. Essentially, this is its exhaustion, which can cause serious harm to health. A spectacular body comes at a very high price. Therefore, it is better to dry only for professional athletes. But simple fitness enthusiasts should limit themselves to more gentle methods.
Where to begin
Before you start cutting, you need to weigh yourself and take measurements of body volume, this is necessary in order to track progress, at what speed fat is lost, in which areas this happens better, and what needs to be worked on even more. Weight will show more of a weight trend, whether it goes away or stays the same, because you can also lose muscle.
To track the result you need volume measurements:
- biceps (at the peak of the muscle during contraction);
- chest (at the highest point);
- waist (at the narrowest part);
- abdomen (above the iliac bones);
- hips (at the peak of the circumference);
- legs (along the upper part of the femur);
- shins (on the widest part of the muscles).
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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