Drying will ruin your body! How to properly make eyeliner for the beach season to preserve muscle, remove fat and preserve health? The training process in bodybuilding consists of two phases - gaining muscle mass and drying. During the first stage, athletes use special training programs, eat right and often use AAS. Then comes the drying time to give the muscles an aesthetic appearance. It is impossible to gain weight and dry at the same time, which is clear to everyone.
It is believed that the main way to get rid of subcutaneous fat deposits is through dietary nutrition programs. Nutritionists believe that bodybuilders are not eating well. At a certain period, there is a deficiency of nutrients in their diet, and at another they are already oversupplied. However, athletes do not think about health as often as they should. How should proper drying in bodybuilding be carried out without harm to health? This is what the conversation will be about today.
Types of fats and drying
For an athlete to look good on stage, they need to have a low body fat percentage. Some security officials voice the figure of 3%, although it happens that they also speak of zero percent. However, if you think a little, then a complete absence of fat cannot be achieved and 3% looks like the most optimal and realistic figure.
Athletes need to understand the difference between subcutaneous fat and visceral fat. Visceral fat deposits are located inside the body and cannot be seen. The body will use up both types of fat stores as needed. In the United States, a study was conducted in which fighters from an elite division of the American army took part. As a result, it was found that it is possible to achieve six percent fat content while maintaining muscle mass. Theoretically, it is possible to further reduce the fat content in the body, however, in this case, catabolic processes will intensify, and muscle mass will be lost.
In the body of a bodybuilder who has undergone drying, the amount of body fat ranges from 4 to 7 percent. But with such an amount of fat reserves, the body will not use them, and, if necessary, will break down protein compounds to obtain energy. For this reason, it is very difficult to maintain such a state and it is possible only during the competition period.
The female body distributes fat reserves in a slightly different way, and the required supply of them is about 12 percent. The body makes sure that girls always have a reserve of about 80 thousand calories, which will be enough to carry a baby. Also, fat is necessary for the synthesis of estradiol, and when the fat reserve becomes less than 1%, then the menstrual cycle stops. Competitive athletes bring the amount of fat reserves to 7-9 percent.
How to carry out correct drying?
To get rid of fat stores, it is necessary to use an appropriate diet and do cardio. How to do it correctly, now we will consider.
Cardio load
The workouts continue naturally while drying, but some changes need to be made to the training program. Most often, athletes use a diet low in carbohydrates and in this case, to maintain muscle mass, in this case, it is impossible to train in the same mode.
Fat can only be burned with the participation of oxygen and for this reason it is necessary to increase the time for cardio exercise. Scientists have found that for effective fat burning, it is necessary to carry out 4 cardio workouts during the week, the duration of each should be at least half an hour.
You can do more cardio, this will only speed up fat burning, but it will also increase the production of cortisol, which is unacceptable for athletes. During the first 0.5 hours of cardio, the body uses a 50:50 mixture of fat and glucose for energy. It should be remembered, however, that this information applies only to medium-intensity training. Therefore, you should train lightly and not increase the intensity of your cardio training.
Amino acid compounds can be used to prevent muscle loss. Take BCAAs before class, one hour before training. For beginners, it will be enough to consume 3 grams of leucine metabolite - LMW daily. You should also remember about the additional use of glutamine, do not forget about health.
Drying meal program
Very often, athletes make a serious mistake by drastically reducing the calorie content of their diet. They can also switch to a powerful diet just before the competition. If you train a lot and eat little a month before the tournament, the result will be exactly the opposite of what you expected.
To preserve muscle, you should use a dietary nutrition program at least three months prior to your competition start. You shouldn't lose more than one kilogram of fat in a week. To achieve this goal, you only need to cut the calorie intake of your usual diet by 750 calories.
Scientists have found that even if you do not eat at all, then in a week you still cannot lose more than one and a half kilograms of fat. All people lose weight when the calorie intake is 35 calories per kilogram of body weight in the event that physical activity is present.
The most optimal solution would be to divide the daily diet into four meals of 500 calories each. Frequent meals will increase your metabolism, and small meals will reduce insulin synthesis and increase fat burning. In addition, you will not experience constant hunger.
It is also necessary to remember about water. It is water that promotes the elimination of a large number of metabolites from the body. When diets are followed, a large amount of toxins are synthesized in the body, which are easily dissolved in water and then removed from the body.
For more details on how to properly formulate nutrition and drying workout, see here:
