For creation of a relief figure, besides usual exercises and the correct diet, athletes periodically resort to drying of a body.
Let's consider its main rules and how competently to organize process.
What is drying of a body and for what it is necessary
Drying of a body is a package of measures intended for reduction of a layer of fat with deduction of muscle bulk. It consists in a combination of certain rules of food and sports exercises.
Most often drying is necessary to professional bodybuilders who prepare a body for performances at competitions. Also this program will suit persons interested to quickly lose excess fat, without getting rid at the same time of muscles.
Professional athletes at first actively gain weight within about half a year then begin to dry. Usually drying lasts twice less set of weight, that is up to 2–3 months.
Basic rules
Drying is some kind of stress for an organism.
Important! It is strictly forbidden to dry a body to teenagers, pregnant women, people with chronic diseases and at diseases in a sharp form.
Not to do themselves harm, it is necessary to follow the basic rules among which there is following:
- food basis — proteinaceous food (from 1.8 g to 2.5 g and it is 1 kg more than the weight);
- the amount of carbohydrates is gradually reduced (to 2 g by 1 kg of weight);
- the power value of the used food decreases by 300–500 kcal;
- food has to be fractional, portions — small. 80% of standard daily rate of calories are used till 18:00, and the last meal — not earlier than before 3 hours to a dream;
- total rejection of light carbohydrates (except fruit), alcohol, fast food is required;
- burning of a fat layer at normal speed requires a ratio of 30% of proteins, 30% of fats, 40% of carbohydrates; 50–30–20% respectively are necessary for extreme drying;
- optimum physical activity competent alternation power and cardiotrainings 3–4 times a week is considered;
- the full-fledged dream is necessary for complete recovery of an organism;
- input of carbohydrates after drying has to be gradual;
- it is not desirable to lose more than 1 kg of fat a week;
- it is impossible to continue drying more than 3 months.
The general exercises for drying of a body
Physical activity when drying is possible as in the hall, and at home. It is necessary to do an emphasis on power (anaerobic) exercises — they are responsible for increase in weight and a tone of muscles of all body. Cardioexercises can be used as additional fat-burning loading.
In house conditions
Anaerobic loadings of the house partially concede to exercises with iron in the gym, however at their competent performance the result will also not keep itself waiting. It is important to consider a physiological difference between women and men.
Sportswomen should resort to intensive trainings and an active zhiroszhiganiye with wide experience — to ordinary girls extreme drying can do much harm. To men in view of the muscles developed by the nature, it is allowed to train stronger.
Push-ups
Starting situation: an emphasis on straight arms, a back it is straightened. Technology:
- Hands are bent in elbows before formation of a right angle.
- The breast falls to a floor, without touching it.
- Return to starting situation.
At push-ups, tricepses and pectoral muscles work.
Learn what types of push-ups happen.
Inclinations forward
Starting situation: the rack directly, legs at shoulder length, a back is straightened. Technology:
- Straining a press and not bending a back and legs, incline a trunk down.
- Return to starting situation.
Have to work at inclinations buttocks, but not a back.
Attacks
Starting situation: a rack directly, the straightened back, legs on basin width. Technology:
- Holding a direct back, take a step forward.
- Return to starting situation.
Between legs the right angle has to be formed. A knee of a front leg — at the level of a foot. Muscles of hips, buttocks and quadriceps participate in attacks.
Pullings up
Starting situation: a rack directly near a horizontal bar. Technology:
- Raise hands, holding them at the level of shoulders.
- Take the top hold a crossbeam.
- Cross legs and hang on it.
- Exhale and be brought up that the breast touched a crossbeam.
- Slowly come back to a launching site.
At pullings up the back, shoulders and muscles of hands work.
Swing of a press
Launching site: lying on a back, hands behind the head, legs at shoulder length are also bent in knees. Technology:
- Without coming off legs a floor, lift the case.
- Return to starting situation.
Press muscles participate in exercise.
Programs of trainings in gym
When drying, loadings in the gym reckon with use of extras as the most effective. Further we will consider that it is necessary for qualitative occupations for men and women, both the stock, and programs of exercises for them will be different.
Important! Before drying it is better to address the professional coach who will make the program of exercises, proceeding from individual characteristics.
For men
|
Day of the week |
Exercises for drying of a body |
|
Monday |
Squats with a bar the Romanian draft Rises on socks the Press lying the Press of dumbbells at an angle Cultivation of dumbbells |
|
Wednesday |
The narrow successful fellow Podjyomy on a biceps Hammers the French press costing a press Podjyoma of legs in hanging Exercise the bicycle |
|
Friday |
Pullings up by the wide successful fellow Tyaga of a bar to Tyaga's belt of the lower block the Press sitting Arnold Tyaga's Press of a bar to a chin Cultivation of hands with dumbbells |
For women
Each approach consists of 15–20 repetitions. It is necessary to carry out 4–5 approaches or to follow instructions on time.
Monday, Friday:
- squats;
- Romanian draft;
- bendings of legs;
- attacks;
- the bicycle — 15 min.;
- Roman bench;
- raising of legs;
- the bicycle — 25 min.
Wednesday
- draft of the top block;
- draft of the lower block;
- press of dumbbells at an angle;
- the French press sitting;
- press of dumbbells;
- alternate bendings of hands with dumbbells;
- raising of legs on a crossbeam;
- bicycle.
Healthy nutrition when drying
Food for drying is also called a bezuglevodny or low-carbohydrate diet. The basic rule is the use of a large amount of protein and gradual reduction of carbohydrates.
The recommended products
Food in a diet has to consist preumeshchestvenno of proteins, complex carbohydrates, poly- and monosaturated fats and cellulose.
Among what it is necessary to eat, the following products:
- dairy products up to 15% of fat content;
- eggs;
- low-fat meat (for example, chicken breast);
- nuts;
- olive oil;
- red fish;
- grain (for example, buckwheat);
- pasta from firm grades;
- fruit;
- vegetables;
- berries.
The forbidden products
It is impossible to use during drying:
- transfats;
- saturated fats;
- fast carbohydrates;
- sacchariferous products.
Schedule of meal
It is necessary to eat often small portions. To optimum eat food of 5-6 times a day each 2–3 hours.
The diet can be following or corrected under your day regimen:
- 7:00 — a breakfast;
- 9:00 — having a snack;
- 12:00 — a lunch;
- 16:00 — having a snack;
- 18:00 — a dinner;
- 20:00 — the second dinner.
The approximate menu for a week
The daily allowance kalorazh and amount of food is established, proceeding from parameters of the specific person.
Whether you know? At trainings 3–4 times a week to the person are required to 38-41 kcal on 1 kg of weight. When drying a body it is necessary to subtract 300–500 kcal from result is and will be your approximate kalorazh for day.
The approximate menu looks thus:
Monday
- Breakfast: porridge on skim milk with honey, juice.
- Having a snack: yogurt with berries.
- Lunch: wholegrain toast, chicken fillet, lettuce leaves.
- Having a snack: cocktail from a protein and berries.
- Dinner: a tuna with stewed vegetables, brown rice.
- The second dinner: skim milk.
Tuesday
- Breakfast: smoothie from a protein, milk and fruit.
- Having a snack: yogurt with berries.
- Lunch: tuna, wholegrain toast, milk.
- Having a snack: nuts and dried fruits.
- Dinner: chicken breast, avocado.
- The second dinner: apple.
Wednesday
- Breakfast: smoothie from a protein, milk, berries and fruit.
- Having a snack: whole-grain bread, red fish.
- Lunch: fruit, wholegrain toast, chicken fillet.
- Having a snack: fruit.
- Dinner: beefsteak with vegetables.
- The second dinner: cottage cheese and fruit.
Thursday
- Breakfast: proteinaceous fried eggs, whole-grain bread.
- Having a snack: yogurt with berries, honey and porridge.
- Lunch: smoothie from a protein, milk and berries, cashew.
- Having a snack: cottage cheese and fruit.
- Dinner: a tuna with stewed vegetables.
- The second dinner: skim milk.
Friday
- Breakfast: porridge on skim milk with honey.
- Having a snack: garden radish.
- Lunch: beet with a tuna, yogurt.
- Having a snack: smoothie from a protein, milk and berries.
- Dinner: chicken breast, vegetables, brown rice.
- The second dinner: cottage cheese and fruit.
Saturday
- Breakfast: fried eggs, cottage cheese.
- Having a snack: cocktail from a protein, milk and berries.
- Lunch: whole-grain bread, tuna.
- Having a snack: vegetables with hummus.
- Dinner: the baked red fish, an asparagus, buckwheat cereal.
- The second dinner: skim milk.
Sunday
- Breakfast: proteinaceous fried eggs, fruit.
- Having a snack: smoothie from a protein, milk, banana and berries.
- Lunch: tuna, wholegrain toast, fruit.
- Having a snack: protein bar.
- Dinner: beefsteak with stewed vegetables.
- The second dinner: apple.
The resolved medicines for drying of a body
In addition to the main diet it is possible to use the medicines accelerating processes of a zhiroszhiganiye.
Treat them:
- L-carnitine;
- Methionine;
- B8 vitamin;
- Linoleic acid;
- chrome;
- termogenik (Lipo-6, OxyELITE Pro, Tight Xtreme);
- vitamin and mineral complexes;
- BCAA;
- cod-liver oil;
- protein.
Whether you know? The L-carnitine belongs to lipotropika — substances which accelerate metabolic processes and lipoliz. This medicine is one of the most widespread among professional bodybuilders.
Drying of a body is not just a weight loss method, and a serious package of measures for which preparation is necessary. By competent drawing up a diet, the program of physical activities and intake of additional medicines it is possible to achieve considerable results. Remember that this complex at the wrong performance can be dangerous therefore it is necessary to follow all rules of drying accurately.