Due to the characteristics of the metabolism, drying the body for men requires much less effort than drying for women. It’s easier for guys to gain muscle mass, which increases the level of testosterone and growth hormone - and, therefore, switches the body into a mode of drying and getting rid of subcutaneous fat.
In order to dry properly, it is also necessary to minimize carbohydrates in the diet. The lower the blood sugar level, the higher the fat-burning properties of adrenaline - produced during intense cardio. Plus, you need to dry in cycles, varying workouts for relief and workouts for mass.
// How to dry?
Proper drying begins with planning a training program. In the first week, you should train to strengthen muscles, in the second - do exercises on the press and fat burning cardio. This will help keep testosterone high - as the main drying hormone.
Diet for drying should also be cyclical. For example, food in the first week allows for more carbohydrates to form muscle glycogen stores, while in the second week - full-fledged carbohydrate-free food for drying. This will help control the level of the hunger hormone leptin.
Since proper drying is the complete burning of subcutaneous fat on the abdomen, a significant part of the workouts performed in the second week should be given to strengthening the abdominal muscles and abs. In particular - oblique and lower. This will help to sharply dry the relief of the cubes.
// How to dry:
- alternating diet and exercise
- first week - low GI carbohydrates
- second week - carbohydrate-free diet
- regular workouts for drying the press
// Read more:
- best abs exercises
- food on the dryer - what can I eat?
- How to pump up the lower press?
Dry Food
It is nutrition that is the basis for proper drying. Despite the fact that the program of fat burning exercises plays a role, drying is impossible without complete control over the intake of carbohydrates. It is especially important to understand which products have high GI and which are low.
In the first week of the drying program, men need at least 2500 kcal per day - to fully replenish muscle glycogen stores. In the second week of the cycle, the calorie intake on drying should be approximately 1800-2000 kcal - ideally, following a keto diet.
// Read more:
- glycemic index - product tables
- keto diet by day - menu examples
- daily calorie intake - how to calculate?
How long does it take to dry?
The duration of the drying cycle depends, first of all, on the current physical form. For someone to draw the relief of the press, two weeks will be enough, for someone - a month, and for someone - six months. It is important not to confuse the drying process with the process of losing weight.
It must be remembered that the more fat a person has, the easier it is for him to get rid of it. If regular cardiotraining performed in the fat-burning zone of the pulse is suitable in order to remove the abdomen, then cyclic and interval training is necessary to combat fat in the lower abdomen.
// Читать дальше:
- How to remove the stomach?
- how to burn belly fat?
- subcutaneous fat in the lower abdomen
Can I dry at home?
The main rule of training for drying is the combination of strength training to maintain muscle mass with regular training for burning fat. Otherwise, the body will begin to get rid of muscles, and not from the fat layer. You can train in the gym or at home.
At home, training for drying is an alternation of a week of training with fitness harnesses and a week of cardio and fat burning exercises on the press. A big plus will be the availability of an exercise bike, treadmill or any other cardio apparatus.
If you don’t have the opportunity to do cardio at home, then Burpy’s exercise is suitable - all major muscle groups are involved in his work. Plus, drying rules imply a large number of exercises on the abs and muscles of the body.
// Read more:
- cardio at home
- Fitness Gum - Harness Exercises
- how to lose weight on an exercise bike?
Diet for drying
The main rules of the diet for drying - cutting calories 20% below normal, attention to the glycemic index of carbohydrates, the consumption of large amounts of protein and moderate amounts of fat. Optionally, a cyclic keto diet can be used - alternating high-carb and low-carb days.
The recommended ratio of nutrients in the diet of the first week is 30% percent of calories from carbohydrates, 55% from proteins, 15% from fats. The source of fat also plays a role - nuts, olive oil and coconut fat are preferred, while animal fats should be minimized.
Simple Keto Menu Example
The second week implies a carbohydrate-free diet for the fastest possible drying. Such food allows the use of fish, lean meat and chicken breast, a large number of green vegetables (broccoli, zucchini, lettuce) - however, other side dishes should be as limited as possible.
- Breakfast: oatmeal with a spoonful of peanut butter, a serving of protein.
- First lunch: chicken breast, salad or vegetables, almonds.
- Second lunch: chicken breast, salad or vegetables, almonds.
- Two hours before training: lean beef with basmati rice.
- After training: dried fruits or sweet fruits (pineapple, banana), a serving of protein.
- Dinner: sea fish, some sweet potatoes, broccoli, vegetable salad.
- Late Dinner: a serving of protein and fish oil in capsules.
Fat burners
Trying to dry with aggressive fat burners can easily harm the body. Most of them are stimulants - but they stimulate not only drying, but the central nervous system. This affects both mood and sleep quality.
In fact, the ability to properly build your diet and training schedule for drying is a secret that allows you to maintain a sculpted body without taking fat burners. Not to mention that most of these drugs are just caffeine in large doses.
***
The secret to successful drying is regular cardiotraining, cutting calories by 20%, as well as monitoring the glycemic index of carbohydrates and their maximum restriction during the drying cycle. However, it is important to alternate weeks of training and nutrition so that the body burns fat, not muscle.
Source: fitseven.com