Body recomposition: build muscle and lose fat

Drying the body is getting rid of subcutaneous fat in order to give the body a beautiful muscle profile. You should not confuse drying with losing weight, because its main goal is not losing excess weight, but precisely drawing muscles and creating a toned look. In the process, it is important to maintain muscle volume and at the same time reduce the volume of fat in the legs and body to the minimum possible values. Let's look at how to dry properly, what your diet should be, and what exercises you should do for girls and men.

• General information about drying the body
• Features of body drying for girls
• Nutrition during drying
• What foods to eat while drying
• Exercises for drying at home
• Drying legs, thighs and buttocks
• Squats with a barbell or dumbbells
• Lunges with dumbbells
• Plie squat
• Leg swings from a lying position
• Video: Leg swings, execution technique
• Drying hands and shoulders
• Pushups
• Reverse push-ups from a bench
• Standing Dumbbell Press
• Dumbbell Curl
• Dumbbell Bench Press
• Drying the press
• Crunches
• Dumbbell Bends
• Hull lifts
• Hanging Leg Raise
• Training program for drying the body
• How to dry your body quickly - weekly program
• Video: Training program for cutting

Body recomposition[edit | edit code]

Body recomposition

- this is a fairly long process of restructuring the body, which is based on the desire to simultaneously increase the muscle component and reduce the fat component, which is often impossible to achieve without following strict rules in calculating calories and the amount of training. The main thing to know is that building muscle and burning fat is at odds with your energy needs. Building muscle requires a surplus of calories, while burning fat requires a deficit. Without the right approach, attempting to carry out these actions at the same time can lead to undesirable consequences.

The term body recomposition was first actively promoted by Lyle MacDonald[1] and Daniel Roberts.[2] This is also the idea behind the Leangains system.

You can calculate the number of calories needed for weight gain and weight loss here

A little theory

To understand the mechanism of the fat burning process or, as scientists also call it, “lipolysis,” let’s turn to theoretical knowledge. Don't panic, I'm not going to bombard you with fancy terms! Everything is extremely simple.

Lipolysis, like muscle growth, is an adaptation of the body to external factors. For example, training in the gym with weights causes stress in the body, which in turn forces it to adapt to this stress by releasing certain hormones. They, in turn, give a signal to the fat cell to “share reserves” - to release these reserves into the blood for the needs of the body.

How it works[edit | edit code]

As a rule, body recomposition is given to advanced athletes, with the exception of those who use anabolic steroids in their training, and is easy for beginners, since the less muscle mass, the easier it is to build muscle. Body fat content is equally important. The higher the body fat content, the greater the likelihood of its reduction, i.e. The more excess weight you have, the easier it is to lose it.

On the day of training (especially immediately after it), an anabolic environment is created due to an excess of calories, and in the intervals between classes - a deficit. Even in well-trained athletes, this type of alternation can increase muscle mass and reduce fat content. Read more:

Diet for gaining muscle mass, Diet for weight loss

However, athletes (body fat content 10 - 15%) can also use classic schemes, where phases of mass building and calorie restriction alternate. As a rule, the result satisfies the athlete’s expectations, since almost no muscle mass is lost during the diet.

Preparing for liposculpture: what tests need to be taken?

Liposculpture and liposuction are considered full-fledged plastic surgery, for which, like any surgical intervention, you need to prepare. As we have already noted, if you are currently unhappy with your weight and plan to lose weight, it is better to do this before liposuction. A comprehensive weight loss program coupled with physical activity will help reduce body size and shrink the skin. Also, before the operation, it is necessary to undergo a full examination of the body; at the Pirogov Clinic this set of tests is called Standard “C”. Based on the diagnostic results, you will only have to see a therapist, who will give you permission to undergo surgery, and consult with an anesthesiologist.

Body recomposition for beginners[edit | edit code]

Initial data

: untrained + slightly overweight (body fat ~15-20%). Ideal conditions. It's easy to build muscle and lose weight.

Both goals are achievable in a short period of time. This is a beginner's privilege. However, you need to keep in mind that losing fat and building muscle at the same time takes longer than achieving each of these goals separately. Another option involves losing fat before starting a body recomposition program.

Take the Right Fat Burning Supplements

I'm talking about supplements last because taking them only makes sense if you're dieting, exercising, and getting enough sleep.

And let me be clear: you don't need supplements to achieve body recomposition, but they will help you achieve it if chosen correctly.

Specifically, you should achieve 3 things with supplements:

1. you must maintain the intensity of your training, which will help maintain muscle and strength;

1. you must improve your body's ability to maintain and build muscle mass and strength;

1. you want to burn fat as quickly as possible, which minimizes the amount of time you spend in a calorie deficit.

Luckily, there are several safe, natural supplements that can help you achieve each of these goals. You will find information about them below.

Supplement #1 for body recomposition

The first thing you need is a post-workout recovery supplement that contains 2 ingredients that help achieve body recomposition:

Creatine

Creatine is a combination of 2 amino acids. Creatine is synthesized in the human body, and its source is food.

It's the most researched supplement in the sports nutrition world, and the evidence for its effectiveness is clear: it helps build muscle and strength even in a calorie deficit, and reduces muscle damage and inflammation that occurs after training.

Bottom line: If you do strength training, you should take creatine.

Carnitine

Carnitine is a substance consisting of the amino acids lysine and methionine and is involved in the production of cellular energy.

Research shows that creatine supplements reduce muscle damage and soreness that occurs after exercise, as well as improve muscle recovery.

Supplement No. 2 for body recomposition

This is a caffeine-free fat burner that helps you lose fat in 3 different ways:

• dramatically increases metabolic rate;

• enhances the effect of fat-burning substances produced in the body;

• increases the feeling of satiety.

This is achieved through effective dosages of synephrine, naringin, hesperidin, forskolin, epigallocatechin gallate (EGCG), hordein, salacia and 5-HTP (hydroxytryptophan).

Plus, the decaf formula means you can continue drinking coffee and your favorite caffeinated pre-workout drinks.

The conclusion is obvious: in combination with proper nutrition, a fat-burning supplement will help you lose fat faster.

Supplement No. 3 for body recomposition

A pre-workout drink containing a clinically effective dosage of 7 ingredients that work to increase energy levels, improve focus, and increase performance.

The better you can maintain your workout intensity while dieting, the easier it will be to maintain muscle and strength. Everything is very simple.

In addition, it is worth noting that caffeine directly helps you burn more fat and also enhances the fat-burning effect.

Body recomposition for trained people (recommendations from Lyle MacDonald)[edit | edit code]

Initial data

: several years of systematic training, a lot of muscle + no excess weight (body fat content ~8-15%). A difficult situation.

1. Cutting to 8-10% fat (according to all the rules, with maximum preservation of muscle mass, which means proper training and a calorie deficit of about 20%)
2. Next, gain up to 15% fat (or less, depending on how you want to look). The gain occurs due to no more than 15% of calories, preferably due to protein. On average, this is one (!) additional milk shake per day.

During the breaks you need to do nutrition and maintenance training for 2-3 weeks. And repeat the cycle.

Ideally, in the first case, approximately 70-80% of fat is lost from fat and the indicators increase 50-50.

Exercises for hips and buttocks

To dry leg muscles, it is necessary to identify the following groups:

• Anterior thigh.
• Posterior thigh.
• Buttocks.
• Calf muscles.

For each leg muscle you need to perform 2 exercises, and for the calf muscles 1 exercise will be enough.

A set of exercises for drying your legs and buttocks will look like this:

1. Squats with a barbell to the level of parallel with the floor - 2 sets of 15-20 times.
2. Leg extensions in a block simulator - 2 sets of 25-30 times.
3. Bend the body forward with a barbell - 2 sets of 15-20 repetitions.
4. Leg curls in a block simulator - 2 sets of 25-30 repetitions.
5. Squats with a barbell and wide legs to parallel - 2 sets of 15-20 reps.
6. Lunges with dumbbells - 2 sets of 25-30 reps.
7. Calf raises with dumbbells or a barbell - 2 sets of 15-20 repetitions.

Body recomposition for girls[edit | edit code]

• any diet for a training girl should contain at least 1.5-2 g of pure protein per 1 kg of body weight. At the same time, 60% of the protein should be complete - obtained from animal sources such as meat, fish, chicken, beef, cottage cheese and eggs;

• Protein should be distributed over 4-5 meals, so it is better absorbed. It is not necessary to drink sports protein shakes, the following are quite suitable: cottage cheese and egg whites as part of delicious dishes;

• in the future - you need to adhere to a classic low-fat, high-carbohydrate diet, that is, eat no more than 40 g of healthy fats per day, and fill the rest of the calories with complex carbohydrates such as porridge and grain bread and a small amount of simple carbohydrates - marshmallows, marmalade, sweet fruits, or you eat a little more fat - up to 50-60 g per day, including approximately 10% of animal fats from this amount, and strictly limit sweets. In principle, both options are effective, but the second is easier on the hormonal system and joints;

• The calorie content of the diet should not be in the “general range of 1200-1500 kcal”; for most girls, above 164 cm is starvation. It is necessary to calculate individual energy expenditure - for example, “ideal weight divided by 0.453 and multiplied by 14 plus 300 kcal for a sedentary lifestyle, 400 for aerobic activity 3 times a week and 500 kcal for regular intense strength training combined with cardio.” The iPhone has the Fat Secret application, and the Android smartphone has the Let's Lose Weight Together app. The ideal weight for the above formula is calculated according to the “classics” - height minus 110. From this figure, asthenics can subtract 10%, hypersthenics can add 10%, and normosthenics can leave everything as is;

• If possible, consume regular food - meat, fish, cereals, vegetables and fruits. It should be cooked with a minimum amount of fat, in a grill, steamer or wok, without any artificial seasonings.

To turn fat into muscle, you can try the following sequences:

Workout 1.

Squats or split squats (alternate), push-ups, seated block rows to the stomach, plank pose, pulling the legs to the stomach on the horizontal bar while hanging.

Workout 2.

Deadlift or Romanian deadlift (alternate from workout to workout), pull-ups (possible with compensation), standing barbell press or seated dumbbell press, hyperextensions, any abdominal crunches.

After each workout of 20 minutes of walk-run intervals on the treadmill, try to run for about 1 minute and walk for 3, or a similar acceleration/relaxation time on the elliptical machine. The warm-up before exercise should include joint exercises and some exercises without weights - squats, pistols, King's rows, dynamic lunges, push-ups, etc. The working principle: “do what you plan during training, but without weight.” Cardio at the beginning of class is only for those who are used to doing just that and enjoy it. Physiologically, it is better to do cardio after strength training.

Tips for proper nutrition

Proper nutrition is an essential attribute of good drying. In order for subcutaneous fat to go away, you need to choose the right diet. It must be compiled following certain rules:

1. During the day there should be 5-6 meals in small portions.
2. We keep the amount of carbohydrates to a minimum. They can only be consumed in the morning.
3. We reduce the amount of proteins to the maximum.
4. During the day we drink at least 2 liters of water.
5. We eat no earlier than 2 hours after training.
6. We refuse unnatural products.
7. We lean on vegetables and protein foods.
8. We replace sweets with honey, fruits, berries and nuts.

Drying power mode:

1. Breakfast. The optimal time is 7-8 am. There are 2 breakfast options. The first one is sweet. A bowl of oatmeal with fruit and honey. You can replace fruits with berries and nuts. The second option is salty. This is buckwheat or rice porridge with vegetables. You can also eat a slice of cheese. Drink - a cup of coffee or natural green tea without sugar.
2. Late breakfast. Not required. However, if you really want to eat something, you can drink a glass of kefir or eat a cup of natural low-fat yogurt. The optimal time is 10 am.
3. Lunch is a smooth transition between carbohydrate and protein foods. At lunch you should eat 30% carbohydrates and 70% protein. The ideal lunch option is 50 g of boiled rice and 250-300 g of fish cutlets. Rice can be replaced with buckwheat, and fish with steamed chicken. The optimal time is 13 hours.
4. An afternoon snack is a light snack between lunch and dinner. 40-60 minutes after it, you need to start training. The optimal time is 15-16 hours. As a rule, people eat some kind of desserts for an afternoon snack. But we are dry, so we replace sweets with fruits and honey. A very good dessert - your favorite fruit, sprinkled with cinnamon and drizzled with honey. It's no less delicious than some cake, but this dessert won't stop you from achieving your goal.
5. Dinner is the time to eat protein foods. The optimal time is 19-20 hours. You need to have dinner 2 hours after training. Why is this so? Because after training, the body is actively looking for where it can restore the energy it spent. Since he understands that energy is not coming from outside, he begins to draw it from subcutaneous fat. This period lasts about 2 hours. The ideal dinner option is steamed steak with vegetable salad. Vegetables contain fiber, which helps the stomach digest heavy foods.

Drying feet at home

The modern rhythm of life often simply does not allow for time to visit the gym. What to do if you still want to lose excess weight from the buttocks and legs? Do exercises at home. It won't take you much time. But the combination of a proper, balanced diet and regular exercise will lead to the fact that you can achieve effective results quite quickly.

To start exercising at home, you don't need to purchase expensive exercise equipment. It is enough to have comfortable clothes and a simple rug.

Some exercises:

• We lie down on the mat, placing our hands under the buttocks. We tense our abs and begin to raise our legs as high as possible (be sure to keep them straight). This exercise has a positive effect not only on the legs, but also tightens the muscles of other parts of the body.
• Drying feet for girls will not be effective without strength exercises. You can even do them at home. Buy regular dumbbells, a weight of 6 kg is suitable for starting, you can increase it over time. With dumbbells you can already do squats, plies and some other exercises. The result will be no worse than after visiting the gym.
• There is no desire or opportunity to spend money on purchasing mats, special clothes for training and dumbbells? Surely you have a jump rope at home. It is this projectile that can safely be called the most effective means of combating excess weight in the hips and legs. Distribute the load throughout the day. For example, perform at least 500 jumps three times a day. Increase this amount over time. The more you jump rope, the faster the results will become noticeable. And remember that during any training you need to adhere to a diet, without it it is impossible to achieve anything.
• Daily jogging is beneficial for the general condition of the body and weight loss in the legs. Dedicate 30 minutes to this activity in the morning or evening, and you can achieve results even faster.
• If you have roller skates or a bicycle at home, then jogging can be completely excluded. While riding, the leg muscles work very intensely, and for drying this is just what you need. Moreover, you can roller-skate for fun as much as your heart desires, combining business with pleasure.

Let's sum it up

Of course, drying your feet in a week is almost impossible. But within a month it is quite possible to achieve the desired result. Take your courage and start classes now.

What do you need:

• Exercise every day, constantly increase the intensity of your training.
• Consume at least three liters of still water per day.
• Eliminate fats and carbohydrates from your diet, focusing on proteins, fruits, vegetables and other natural foods.

With regular exercise, drinking the right amount of fluid and eating right, you can get rid of excess weight not only in your legs and hips, but throughout your body. After just a month of this lifestyle, you will begin to feel much lighter, your body will take on the desired shape, and your legs will look exactly the way you have always dreamed of.