Proper drying of the body: diet and exercise. What does drying do for a girl’s body and health?

In the gym and beyond, drying the body is probably one of the most popular topics among athletes, and both boys and girls talk with equal fervor about how to properly dry muscles and how difficult it is. However, it is better to turn to competing bodybuilders for experience in this matter; their results are obvious and most pronounced.

Our expert Dmitry Yashankin talks about how to dry properly.

Where does body drying begin?

Let's be honest with each other. There is no need to indulge yourself with illusions: the average person is unlikely to be able to look like the sculpted and muscular guys on the covers of magazines. They are either young fashion models who have never had problems with dryness, or bodybuilders in competitive shape who use pharmacological special agents, without which it is impossible to achieve muscle stiffness and vascularity.

We are interested in getting rid of fat in a “natural” way, which means initially expect that the result will be, but not like the performing bodybuilders on the podium. For example, let's look at an example of a fat-burning workout.

Preparation for competitions, which is popularly called drying the body, can be divided into two successive stages: fat burning and “eyeliner”. “Eyeliner” is the final stage, during which the athlete begins to manipulate the water balance in the body, achieving a minimum amount of fluid under the skin.

However, “eyeliner” brings only a short-term effect, but we will borrow the experience of fat burning.

What can a 30-year-old man, prone to obesity and regularly training with iron, borrow from the arsenal of athletes? Unfortunately, nothing new. Everything has been known for a long time and works great.

But if everything is so simple, why are there so many overweight people? Firstly, because it is difficult. Not difficult, but difficult.

Gaining mass, working on the relief, drying the body - this is a lot of work and, frankly, not particularly creative or interesting.

How to exercise while drying your body

Many visitors to fitness clubs and “atmospheric” gyms in the basement do things that make no sense. A typical picture: an overweight individual, hungry for relief, with a feverish gleam in his eyes, wraps himself in some kind of miracle belt and goes to the cardio zone.

He returns after 20-30 minutes, lathered, out of breath, and rushes to work out his abdominal muscles, and then, for example, his biceps. What is the logic in this?

First, remember: miraculous belts and shorts for ladies will not bring any practical benefit. And there is also no effect from a local increase in the temperature of problem areas of the abdominal area of ​​the press. On the contrary, you risk overloading your heart, overheating the internal organs located in the abdominal cavity and simply getting a rash.

And the inspiring streams of sweat that are caused by these insulation have nothing to do with fat burning and how to dry properly - especially not.

Secondly, running for people over 30 years old and weighing more than 100 kg is generally not recommended for reasons of the safety of the knee joints and spine.

However, we must remember that during the period of fat burning and drying the body, it is necessary to perform aerobic work and cardio exercises. This is exactly the level of load that allows us to remain in the zone of sufficient oxygen consumption. It is believed that the target heart rate (heart rate) for fat burning is 60-70% of max heart rate.

For example, if you are 30 years old, then: 220 - 30 = 190. Your heart rate should be: 60% -70% of 190, that is, 114-133 heart rate.

If you are suffocating, it means that oxygen starvation occurs and the oxidation process is inhibited. Burning in the muscles means that the load is too great and energy supply comes from anaerogic glycolysis of glucose and fat is again not oxidized.

Abs workout

During the period of fat burning while drying the body, this is an almost useless exercise, since local lipolysis does not exist (unlike local lipogenesis).

But if the reason is not only subcutaneous fat, but also “sagging” abdominal skin, and you want a toned stomach, know: the transverse abdominal muscle is responsible for this - the deepest of the abdominal muscles and not involved in anatomical movements. You can pump it up using the so-called vacuum (drawing in the abdomen while exhaling).

Abdominal vacuum

In addition, the abdominal muscles are a very small muscle mass and often even a 30-40 minute abdominal workout does not cause significant energy consumption, and in a trained person it does not even bring the heart rate closer to the fat burning zone. The same applies to other conditionally small muscle groups.

• First of all, strength training for 40 - 60 minutes.
• Give preference to large muscle groups, shortening the rest between sets (no more than 1 minute) and arranging auxiliary exercises in three-, giant-, or even. It turns out to be a kind of interval aerobics.
• For best results, you can try special sports supplements.
• To develop strength, use methods of kettlebell lifting, weightlifting and wrestling.

Example of word training.

Strength training for cutting

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This can be any physical activity, from banal walking on a treadmill with a maximum incline to working on a bag or group strength training with pretty ladies.

If you want to make the fat burning process more intense and the result of body drying more obvious, you can add aerobics in the morning before breakfast.

Nutrition for drying the body

If, having lived to the age of 30, you have never had the opportunity to count the cubes on your stomach, then you will have to count calories.

Common recommendations like “Eat less!” they won't help you. Advice not to eat after 6 pm, not to eat after training, or even worse - to starve, is applicable for girls who want to wear fashionable new clothes for the holiday, but not for serious adult men.

Our task during drying the body is to destroy fat as much as possible with minimal loss of muscle tissue. And since we do not use special means from the arsenal of hormones that help preserve muscles, we must be extremely precise and careful.

Your body cutting is worthless if, as a result of losing 20 kg, you do not change your body composition - the muscle / fat ratio. Moreover, you will look even worse than before the execution began: before you were big and fat, but now you are small and fat.

To avoid this, gradually reduce your daily diet every week by no more than 500 kcal (or better by 200-300) until we reach 2000 kcal.

How and what to eat while drying

To calculate the required amount of nutrients in the daily diet during the period of drying the body, we take the ratio of proteins, fats, carbohydrates (BJU) for a low-carbohydrate diet as a percentage of calorie content.

Remember: you should never feel hungry. Meals should be fractional, eat a small portion every two hours.

For example, you started drying your muscles and planned to switch to 2500 kcal/day:

• B - 50% = 1250 kcal. 1250/4 = 312.5 grams
• F - 20% = 500 kcal. 500/9 = 55.5 grams
• U - 30% = 750 kcal. 750/4 = 187.5 grams.

It is clear that all these tenths of grams are very arbitrary. To be honest, I personally find so many carbohydrates too much. So, if your metabolism is similar to mine - clearly slow, then gradually reduce the amount of carbohydrates and add protein by the same amount.

There is also the option of a carbohydrate-free diet, but I do not recommend it for those who do not take hormonal medications, otherwise the catabolism of muscle tissue will be enormous.

Consume carbohydrates in the first half of the day, make sure they are low. Proper sources of carbohydrates:

• oatmeal,
• buckwheat,
• Brown rice,
• pearl barley porridge.

It’s not without reason that they say about weak people: “I ate little porridge!”

As for fruits, you can eat green apples (or better yet, half an apple) and grapefruits. Green vegetables rich in fiber can be consumed without restrictions: greens, different types of cabbage, cucumbers, salad.

Try not to mix carbohydrates with fats, but limiting your fat intake as much as possible is a big mistake. Just divide them into “good” and “bad” for simplicity.

“Good” fats are vegetable fats (except palm oil) and fish oil, that is, all those that are liquid at room temperature.

In a healthy diet, and even more so when cutting muscles, they should be up to 70% of the total fat, so you may have to additionally introduce them into the diet. For example, in the form of a couple of tablespoons of linseed oil.

We often get “bad” fats in excess during the day, so choose low-fat cottage cheese and chicken (or turkey) breasts. Without skin, of course.

Consume proteins mainly in the afternoon. Sources of protein during the period of drying the body will be: chicken breasts, low-fat sea fish, low-fat cottage cheese and egg whites.

We do not count protein obtained from plant foods. Taking into account that “protein” products contain about 20% protein, we calculate: 1.5 kg of products to obtain only the treasured 300 grams of protein.

So an athlete definitely won’t have to starve while cutting, and if you add the carbohydrates included in the diet, you may even have a problem with consuming such an amount of food. This is where sports nutrition comes to the aid of those who want to dry out their muscles.

Sports nutrition and body drying

You must understand that supplements are only a small help and it is unwise to base your entire fat loss strategy around them. On the other hand, drying the body is precisely the period when the consumption of supplements is most justified.

I tried both with and without additives. With additives it tastes better and is psychologically easier. I can recommend: vitamins, glutamine, fat burners, pre-workout supplements.

Vitamins

While drying, you can take sports or pharmacy vitamins, or do injections. In any case, remember that the dosage should be increased and adequate to the load.

Fat burners

It is difficult to evaluate how good a fat burner is, because the most effective fat burner does not work without the right diet, but a diet without “burners” can be effective.

You can try consuming fat burners - or fat burners, as professional athletes call them - there will be no harm from this, but it is possible that there will also be benefit. Typically, fat burners have a dual effect: they enhance lipolysis processes and stimulate the nervous system.

It is convenient to use fat burners precisely because of this “vigor” effect, since a low-carbohydrate diet while drying the body can cause a loss of strength, and sometimes it is difficult to motivate yourself to workout without an additional incentive. Pre-workout complexes are also used for the same purpose.

Be careful when combining fat burners and pre-workouts to avoid overdosing on the caffeine that both products may contain. Carefully study the composition or consult a specialist. If in the total basket of dietary supplements that you consume, the total amount of BCAAs, glutamine, arginine and other amino acid components is 5-10 grams more than planned - this is only beneficial when you are drying out your muscles. However, if you get an overdose of caffeine, guarana, green tea extract and other stimulants, this can have negative consequences for your body and, first of all, for your heart.

Protein is necessary if, due to circumstances, you sometimes have to skip meals, or because you can no longer look at low-fat cottage cheese. In this case, consume concentrate during the day, drink isolated hydrolyzate after training, and before bed - casein-based protein, multi-component or prolonged action.

Glutamine

I was always skeptical about it and took it on strong recommendation. And it just so happened, or is it really the merit of glutamine, but during the last two cuts I didn’t get sick, despite the flu epidemic and the fact that usually after 3-4 weeks of diets and aerobics I’m guaranteed to catch a cold. So try it. Effective dosage is 20 grams per day

Then all you have to do is monitor and adjust the process of drying the body according to objective and subjective criteria. Make it a rule to weigh yourself once a week at the same time and take anthropometric measurements.

The most objective criterion is the percentage of body fat through bioimpedance analysis, however, unfortunately, such an accurate measurement method is not available to all amateurs.

Capiperometry (pinch fat folds) and scales using BES, available at home, show very approximate results, and the calculation of this indicator using formulas generally has little relation to real figures.

Therefore, to track dynamics, weigh yourself regularly and monitor changes in girth of the chest, waist, pelvis, shoulder, thigh and lower leg.

Conclusion

During drying, the psycho-emotional state worsens, nervousness, irritability and lack of desire to do anything appear - these are the side effects of a strict diet and grueling workouts.

Remember: drying the body in bodybuilding is a serious test for an athlete.

However, relief training improves blood circulation, and therefore muscle nutrition. Plus, you can finally show off the results of those grueling hours at the gym! To go through this period correctly, listen to the experience of professionals.

Train always and everywhere, dry your muscles wisely and good luck in building an ideal body.

Complete information revealing the essence of body drying. Features of muscle drying: diet and frequency of training to burn subcutaneous fat.

Playing sports is a very labor-intensive and demanding process. To achieve success and get a beautiful, ripped body, it is not enough to just go to the gym. This requires an integrated approach, which will include a specific training program, strict nutrition, and, most importantly, discipline.

The process of building a beautiful body does not tolerate laziness and weakness. If you are determined to change yourself, then follow your goal to the end. Many novice athletes are perplexed why, with regular training, their body still does not acquire the desired shape. Everything is simple here - you need to dry the body.

What does drying the body mean?

The essence of drying is to gradually reduce the amount of carbohydrates in the athlete’s diet. Step by step this number is reduced to zero. In addition, it is worth reducing to a minimum the amount of fat, as well as foods containing glucose. The basis of the diet is proteins, which help maintain muscle tone.

Why is this necessary?

How to properly dry muscles?

Remember also that sudden weight loss always leads to stress, after which the body begins to actively accumulate large fat reserves. For him, this serves as a signal of distress, after which he needs to doubly make up for what was lost.

Cutting should only be done after you have already gained some muscle mass. Only if there is muscle mass, the body becomes sculpted.

Workouts while cutting

The program should include both cardio and strength training. The duration of exercise on cardio equipment should be about 30-40 minutes, and the rest of the time should be devoted to exercises for various muscle groups.

Each strength exercise should include a maximum number of sets (4) and repetitions (20). Rest between sets is less than a minute. In between exercises, you can jump rope or do abs.

Cardio training can be divided into several parts, while changing the equipment. During the final stages of drying, you should not drink water during exercise.

How to build food?

Nutritional adjustment plan for drying the body:

Stage 1. Limiting the consumption of carbohydrate foods

Stage 2. Partial refusal of carbohydrate foods

Stage 3. Complete abstinence from foods containing carbohydrates

4. Replenish carbohydrates

Thus, we can say that drying is one of the most effective and efficient methods aimed at losing body fat. At the same time, muscle mass is not only completely preserved, but also acquires beautiful shape.

But it should be noted that nutritionists consider this process not natural for a person who exposes the body to stress and exhaustion. Think twice, would you like to have a perfect body at such an expensive price? If you are not a professional athlete or bodybuilder, then you should still have energy left for other areas of life. With this approach to nutrition and training, you will experience nutritional deficiency and mental devastation. Choose one that is gentle and pleasant for you

Drying the body is a quick and effective way to get rid of excess fat deposits. But it often happens that along with muscles, fat deposits also grow. This phenomenon is completely normal, since most bodybuilders use biological supplements, which affect weight gain. In order to remove a round belly and show off their abs, many men resort to drying, which will be discussed today.

The goal of cutting is to get rid of fat deposits as quickly as possible, which allows you to preserve muscle mass (with normal weight loss, muscles go away along with fat).

While drying the body, the muscles will not grow despite all the efforts and sports activities of the athlete. Gaining muscle mass and burning fat are incompatible things that few people know about. It is also worth remembering that without a certain muscle mass, you will not be able to get tangible results from drying.

To create a sculpted figure and burn fat, athletes use the so-called drying. This efficient lipid breakdown process is based on the reduction of muscle glycogen

The whole drying process is simple and consists only of slightly adjusting the diet (emphasis is placed on proteins, fiber and fats are practically eliminated). The training program will also change while maintaining the basic exercises.

The basis of the diet when cutting is proteins, which help maintain muscle tone.

Changing your training program is only half the battle. The next stage is diet. In fact, you shouldn’t worry about this, since the best diet is to reduce calorie intake (daily intake is 2000 kcal) and avoid light carbohydrates and fats.

You should not try to reduce your body fat content to a critical level of less than 5%. With such indicators, your body, on the contrary, will aim to replenish its fat reserves, which will negatively affect the drying process. At least 8% is considered optimal! In this case, the drying result will please you much longer.

Fractional meals: menu for the day and week

8.00. Breakfast time.

Option 1: 200 g chicken, 200 g potatoes, 1 tomato

Option 2: steamed or boiled cereal and green tea

Option 3: two eggs, boiled for up to 5 minutes, a cup of coffee with or tea with honey

11.00. Lunch.

Option 1: 250 g cottage cheese, 2 tangerines, 1 banana

Option 2: 7 boiled proteins, 2 grapefruits

Option 3: 200 g cottage cheese, 200 ml kefir, 4 tangerines

13.00. Dinner time.

Option 1: hot dishes have not been canceled: soup with vegetable broth or meat, lean meat, or fish

Option 2: vegetable side dish or boiled cereal (wheat, bulgur, etc.), boiled chicken breast (should alternate with fish).

Option 3: a palm-sized piece of lean boiled meat with stewed vegetables and a vegetable salad, sprinkled with a small amount of olive oil.

17.00. Snack time.

Option 1: make yourself a salad (100 grams) with avocado and carrots

Option 2: 20 grams of nuts or a handful of dried fruits.

Option 3: fruit salad - 10 grapes, 1/2 apple, 1 walnut kernel, 1 kiwi, 1 orange, 1/3 grapefruit

19.00. It's dinner time.

Dinner should not be particularly difficult for the body and therefore you should limit yourself to a salad of fresh vegetables and you can eat.

22.00. Last snack.

250 ml 1% kefir or any other low-fat fermented milk products

It is important to know: the last meal should be taken 2 hours before bedtime. It is also worth eating in portions that fit in the palm of your hand.

Removing water from the body

A sculpted body can never be perfectly contoured; muscles will not cut as well if a lot of water has accumulated in the athlete’s body. Many people write that drying does not involve getting rid of water, but this is a mistake. Draining the water is the last stage of drying. And throughout the entire process, it is more convenient to monitor your progress when the body copes well with removing excess water.

How to prevent water retention? When drying, you must drink at least 2 liters of water per day (tea, coffee and juices do not count). The more you drink, the better your body removes excess water. If you don't get enough, the body will try to hold it back and you will begin to swell. Your effectiveness in training will also decrease, since a dehydrated person works less intensely.

Substances that affect fluid retention:

• Alcohol
• Creatine
• Caffeine
• Sahara
• B vitamins
• Sweets

The male body has more efficient mechanisms for burning fat reserves. This promotes faster metabolism, muscle hypertrophy and a unique hormonal balance

As a rule, drying boys and girls differs in the following aspects:

• Nutrition. If, in order for the muscles not to lose their shape, athletes consume more proteins. Then girls need to focus on fiber when drying;
• method of training (if guys focus on strength exercises, then girls are recommended to pay special attention to aerobics during drying).

As a rule, athletes do not have any gender differences regarding body drying. We can only highlight different methods that are suitable for boys or girls.

How not to cause harm when drying your body?

No matter how funny it may sound, an athlete can seriously harm himself with such a simple thing as drying. The main danger is overdoing it to achieve the fastest possible effect. Many people exhaust themselves in the gym and eat practically nothing. Of course, the desired effect can be achieved in a few days, but the consequences of such weight loss will be very disastrous. Due to the fact that the body does not receive the necessary proteins, it cannot produce a sufficient amount of energy, and training only aggravates the deplorable state of the body, which can lead to fainting and the development of ulcers.

It is forbidden to sit on. This is very harmful to the body. This is explained by a chain of several factors. With a deficiency of carbohydrates and glucose, the body begins to consume glycogen, and then fats.

Medical contraindications

Video: how to dry properly for guys

Conclusion

By changing the training program and choosing the most suitable diet, the bodybuilder will get the desired result. You should also remember that when losing weight, you can lose muscle mass along with fat, so do not forget about increasing your protein intake. Drying should take no more than 3 weeks.

Be sure to read about it

What methods do modern girls resort to in the struggle for a beautiful body? To look attractive and sexy, the beautiful half of humanity storms gyms and, like men, exhausts themselves with various sets of exercises, goes on a diet and denies themselves such favorite joys of life as a small cake.

One of the types of body preparation is drying it. How to dry your body at home, what are the features of this process and what should you follow when drying? We will consider these and other questions below.

Drying the body for girls means the process of losing weight, during which the subcutaneous layer of fat is burned to highlight muscles and give the silhouette a relief shape. When drying, muscle mass remains at the original level, and total body weight is reduced due to the removal of excess fat from the body.

A diet for drying the body, based on less consumption of free carbohydrates, helps to reduce the percentage of subcutaneous fatty tissue to a level of 10–12%. The human body, which receives energy from the processing of carbohydrates, with a greater intake of these substances, begins to store reserves in the form of fat, based mainly on the sides, thighs and abdomen. For example, when the daily intake of glucose increases by 25 grams, insulin, the hormone responsible for processing this carbohydrate, does not increase in the body, the excess glucose remains unprocessed and, turning into fat, is deposited on the body.

Drying the body is significantly different from a simple diet for weight loss: with a diet, there is a general loss of body weight and not necessarily fat; when drying, the body muscles come first.

Drying the body is a labor-intensive process, it is worth remembering that it is not suitable for girls who want to quickly lose weight and show off their figure on a golden beach once a year, it is not worth it. Drying involves a conscious and correctly selected plan of action for every day, based on strict adherence to a diet and a special set of physical exercises. Drying, carried out no more than two months a year, requires compliance with a subsequent diet and maintaining a correct lifestyle. The absence of excess fat is a state of the body that is maintained every day throughout the year.

It is important to know that “drying” is carried out under certain parameters. For a girl who has low body weight and is tall, drying is contraindicated, as it is a kind of “cutting of bones.” “Drying” of the body is carried out with a weight of more than 60 kg and a height of at least 170 cm, when the fat content in the body is approximately 25–30% of body weight.

How to dry out a girl’s body: nutrition

A body drying diet for girls involves a gradual reduction in the amount of carbohydrates consumed. The main points of the diet are:

• Partial refusal to consume carbohydrates at the first stage of the diet. A sharp decrease in carbohydrates at the beginning of “drying” can lead to stress for the body.
• A small intake of carbohydrates is allowed in the first half of the day (2 g per 1 kg of weight);
• Daily calorie counting and gradual reduction;
• Refusal of fried foods. Food should only be boiled or steamed;
• Eating small portions 4 – 5 times a day;
• The minimum amount of clean water consumed is at least 2.5 liters. in a day;
• Refusal to eat for 2 days. hours before and after sports exercises;
• Mandatory meal in the morning;

Prohibited for use

In order to drink properly when drying the body, a girl should give up fruits containing large amounts of carbohydrates, animal fats, baked goods, bread, fast food, smoked foods, carbonated drinks, alcohol, pickles, and canned foods.

Authorized for use

The basis of the weight loss menu is protein foods. Foods high in protein are allowed for consumption: cottage cheese, eggs, pasta, oatmeal and buckwheat porridge, greens, beans, tomatoes. You can choose green or ginger tea as a drink.

Sample diet menu for every day

In the first weeks of losing weight, the diet menu should consist of proteins, fresh vegetables and complex carbohydrates, such as buckwheat, rice or oatmeal.
Monday

1. Breakfast: 2 egg whites, oatmeal, tea;
2. Lunch: fresh cucumbers, chicken breast;
3. Afternoon snack: buckwheat porridge;
4. Dinner: boiled white fish, stewed cabbage.

1. Protein omelet, skim milk;
2. Beef – 200 gr., salad with fresh bell pepper and herbs in vegetable oil;
3. Fish;
4. Cottage cheese, kefir.

1. Buckwheat porridge without milk, egg;
2. Fish soup with a piece of fish, fresh tomato and cucumber salad;
3. Cottage cheese;
4. Fish, stewed cabbage.

1. Oatmeal, tea;
2. Stewed squid, fresh bell pepper salad;
3. Cauliflower;
4. Cottage cheese, kefir.

1. Protein omelet, fresh cucumber, tea;
2. Mushroom soup, chicken breast, greens;
3. Salad of fresh bell peppers and cucumbers;
4. Fish, fresh cabbage salad.

1. Egg, tomato, tea;
2. Beans, chicken breast, greens;
3. Cottage cheese, kefir;
4. Buckwheat, chicken breast.

Resurrection

1. Oatmeal, tea;
2. Fish, stewed vegetables;
3. A fresh vegetable salad;
4. Baked squid, cottage cheese.

At the next stage of weight loss, when drying the body, seasonings and spices are completely excluded from the menu, the daily diet remains the same as in the first weeks, but more fresh vegetables are added. At the last stages of the diet, which are the most difficult for girls, the amount of carbohydrates is reduced to 80 grams. in a day.

A properly composed menu plus a set of exercises aimed at drying the body for girls will help to lose about 10 kg of body fat, making the body more prominent and attractive. You won’t be able to get rid of extra pounds quickly, but thanks to this menu, the result will be noticeable within a month.

Exercises for drying the body

The key to proper body drying for girls is physical exercise. They are selected based on the presence of problem areas: for some it is the stomach, for others it is the thighs, and for others it is the arms. Regardless of which set of exercises was chosen, it is worth remembering the main rule of all training: several approaches with a break of no more than 1 minute. Exercises can be performed both in the gym, fitness club, and at home.

Drying without exercise loses all its meaning; moreover, this method of losing weight can be dangerous to health. The load on the body should consist of both anaerobic and aerobic exercises. And if it is better to draw up a strength training plan with a trainer at a sports club, then at home you can choose cardio exercises yourself, for example, aerobics, dancing or cycling. Cardio training is recommended to be done 4 times a week for 40 – 45 minutes a day, strength training – 2 times a week for 60 minutes a day.

An excellent way to dry your body is to run slowly. Running in an open area can be replaced by running at home on a treadmill or pedaling on a cardio machine, which is no less beneficial.
Training at home with the use of a step platform has a positive result of drying the body. Simple rhythmic movements accompanied by invigorating music will get rid of fat deposits in problem areas such as the stomach and calves.

Contraindications

It is important to remember that the process of drying the body is a rather harsh method of losing weight, for which there are contraindications. Drying is strictly prohibited during pregnancy, nursing mothers, as well as girls with diseases of the gastrointestinal tract, liver, kidneys and diabetes.

Body drying for girls is a great way to lose extra pounds and give your body the appetizing, toned shape that men love so much. This process is long and requires strict adherence to diet and maintaining a proper healthy lifestyle. Having passed all the tests on the way to a perfect body, the result will not be long in coming!

We must immediately clarify that it is impossible to lose fat without losing muscle at all. Even world-class athletes who use the most effective means of maintaining muscle mass while cutting still experience losses. But we are not talking about professionals, but about quite ordinary people who often believe in the only “classic” drying option, which includes a standard set of techniques. We suggest you modify it a little.

Keep up your strength training

Cutting is a strict diet of low and calorie deficits and high repetitions with low weight and high intensity. Only this way and no other way, right? But remember how you gained muscle mass. Progressive strength training. It was to them that the body responded by increasing mass, and now you are depriving yourself of the key reason not only for growth, but also for the very presence of additional muscle mass. Why would the body retain it if, by all indicators, there are no more such loads? Don't give your body any reason to think that way. Continue to include it in your exercises during the drying period, or try a more extreme option.

Intense Interval Training

And here the best example would be people who run. Put a marathon runner and a sprinter next to each other. Both run, but the second has much more muscles. The sprinter makes a series of maximum accelerations over short distances with breaks. A marathon runner, on the contrary, runs measuredly, but for a long time. Do you realize how a marathon runner's running format is similar to those same high-repetition, low-weight repetitions that are considered the standard for cutting, and how a sprinter's training is similar to pure intense intervals? Use the sprinter method to help you lose fat while maintaining muscle.

Dry slowly

Losing fat comes with having to go on a very unpleasant diet, and most of us prefer to get through this difficult stage as quickly as possible. That is, a couple of months of strict restrictions is better than a grueling six months without sweets and pasta. Fair? From the point of view of comfort - yes, but the muscles think differently. The shorter and, accordingly, stricter the diet, the greater the calorie deficit will be. And the greater the calorie deficit, the more actively the body gets rid of everything non-critically important, including excess energy-consuming muscle tissue. That is why seasoned instructors recommend starting drying three to four months before the cherished date when you need to get the ideal shape. Fantastic bodies can be obtained in two months only with the active use of extremely specific substances that ordinary people do not need. It is much more useful to know how to endure a diet painlessly.

Ease food pain

The more intense it is, the less time you can follow it. This was discussed in the previous paragraph. However, you will still have to limit yourself, and a few simple tricks will help. You feel less hungry if you eat more. Therefore, it is important to create a diet so that at least 75% of the calories in it come from low-calorie foods that are as simple and understandable in composition as possible. If you have absolutely no strength to endure and you are ready to indulge in junk food, then do it immediately after your toughest workout. Minimize your carbohydrate intake on the training day before your workout. This way you will force the body to burn fat, rather than recently received external fuel, and the result will be achieved faster.