About the complex in simple words! We will teach you how to correctly describe the drying diet and endure the psychological discomfort associated with a lack of carbohydrates. For people who are not familiar with bodybuilding, this sport is associated with large muscles, and for gaining mass, you only need to lift weights. At the same time, not many people know that if you do not take certain actions, then there will be no beauty in a large muscle mass. To achieve a beautiful athletic figure, athletes are forced to periodically carry out drying cycles. But before that, you need to gain enough mass so that there is something to dry. Now you will learn how to draw up a bodybuilding drying plan.
When should you dry?
Do not start drying before gaining at least a dozen kilograms of mass. Also note that the term "drying" means the burning of subcutaneous fat while maintaining muscle mass. You should start preparing for drying with your psychology. This is due to the fact that you have to eat less, carefully monitor your diet and not expect to gain weight.
During drying, you should pay all attention only to the fight against fats and nothing else. Also, do not think about increasing strength indicators during this period. The energy value of the diet during this period will be quite severely limited and it makes no sense to fiercely fight for a couple of extra pounds on sports equipment.
You will just need to maintain your physical performance at the current level. You will begin to think about their further growth after the completion of drying. How you manage to cope with this task will be reflected in the future in your new results. It should also be remembered that while maintaining your physical performance, you simultaneously prevent the loss of muscle mass.
An average drying cycle lasts three months, and you must plan carefully for this entire time period. First of all, you must decide what the drying result should be. The weight loss that ordinary people practice is definitely not suitable for you, since not only fat is lost, but also muscle mass. And you cannot allow this. In addition, the body is severely dehydrated.
All these facts indicate that it is impossible to drastically lose body weight. In bodybuilding, the optimal fat burning rate is the loss of half a kilogram within a week. As a result, in a month you need to get rid of two kilos, and for the entire drying cycle (recall that its duration is three months), you can lose five or a maximum of six kilos.
Only such a rate of weight loss can guarantee that about 80 percent of the lost body weight will be fat. You should not try to achieve the impossible and follow the advice of various weight loss specialists, who often just want to profitably sell their technique.
Food during the drying period
The fat burning process is impossible without certain changes in your diet. You should first of all reduce its energy value, but very dramatically. It is enough to exclude about 300 calories. But you should be prepared for the fact that you have to carry out an accurate calculation of all the products used. Also, do not reduce calorie content by more than 300 calories, since in this case there is a high probability of muscle destruction.
In addition, the appearance of a large energy deficit will force the body to reduce metabolism, and this will lead to a slowdown in the process of fat burning. You have to pay more attention to the products you use. If while gaining mass you could afford sweets or even fast food, now all foods that do not carry nutritional value should be completely excluded from your nutrition program.
Eat carbohydrates from grains and animal protein compounds. But at the same time, one should remember about the amount of fat in the diet and the meat should be as lean as possible. Of the fats, it is best to consume vegetable oil, nuts and fish oil from the pharmacy. Remember that fat is also needed by the body, but in small quantities.
Drying training
Some athletes believe that energy deficits leading to fat loss can be achieved through increased exercise duration. Previously, athletes achieved this through the use of a multi-repetitive training regimen. However, it is now known for sure that an increase in the duration of classes will only entail a loss of muscle mass. For this reason, you should leave the number of repetitions unchanged.
Since the working weight will constantly decrease due to lack of energy, you should start using supersets at every lesson. How many there will be, decide for yourself and it does not matter in principle. Your task is to reduce the rest time between sets, the duration of which, ideally, should not exceed half a minute, and even shorter when performing supersets.
Cardio load during drying
To speed up the fat burning process, you should use cardio at the end of the session. The duration of the aerobic training session should be about half an hour using the interval system. To do this, you can successfully use an exercise bike, alternating between moderate and medium paces. The duration of each of these stages, as a rule, is about three minutes.
Add fifty or one hundred rope jumps to the exercise bike for more cardio. Also, you cannot use aerobic activity before strength training. This will drastically reduce its effectiveness, since there is a lot of glucose in the blood at this time, which will be consumed more actively than fats. Do these cardio sessions three or four times a maximum per week.
Today, a huge number of fat burners are sold in sports food stores. You can safely use them in accordance with the instructions of the manufacturing companies. The most popular products today are caffeine and ephedra. Also, to reduce the catabolic background, it makes sense to use BCAAs.
Find out how to eat properly on drying, see this video:
