Sooner or later any athlete comes to need to drying of a body for men. Beautiful relief muscles are possible only at the person deprived of a thick layer of hypodermic and fat cellulose. Drying is the directed fight against fat after which muscles are beautifully excreted and the body changes.
The correct drying of a body for men
Important not only to find the program of effective drying of a body for men, but also to be convinced that it is safe for an organism. The set of exercises will hardly be able to do much harm whatever it was, and here a diet it is important to analyze and approach it with special attention.
Trainers and experts warn: the ketone diet which of diet carbohydrates are completely excluded is hazardous to health! It undermines a natural metabolism and gives a severe stress for an organism. Because of this diet there is a lack of glucose which provokes emergence of ketone bodies – the substances which are not split by an organism. They strongly oxidize blood and an organism in general that leads to poisoning of all systems, and in the long term – to a ketoz and also, to a diabetic coma.
Drying of a body for men: diet
Drying of a body has to begin gradually, and in a diet it is necessary to reduce amount of carbohydrates smoothly. At the same time the number of meals has to be large – 4-6 times a day. At the same time portions – small, mainly consisting of proteinaceous food.
It is strictly forbidden to refuse carbohydrates absolutely. Them there have to be not less than 40% in a diet. However their quality has to be high: complex carbohydrates which are in grain bread, porridges, pasta from firm grades of wheat, vegetables, unsweetened fruit approach.
The rest of a diet is a protein, at the rate of 2-3 g on each kg of your weight (for example, for the man weighing 90 kg it is 180-270 g of protein a day). You watch that the organism got protein with a fat minimum: choose either sports food, or chicken breast, low-fat fish, beef, haricot, beans, cottage cheese, kefir.
You watch also using enough water – not less than two liters a day. Before a photoshoot it is better to minimize its quantity, it will give a deep relief.
Such diet perfectly will be suitable for the man weighing 85 kg and 180 cm in height:
- Breakfast: chicken and potatoes on 200 g, the Beijing cabbage with tomatoes.
- The second breakfast: banana, orange, 250 g of low-fat cottage cheese and yogurt.
- Lunch: 200 grams of fish and portion of rice, cabbage and paprika salad.
- Afternoon snack: 5 boiled proteins, 100 g of beef, 150 g of boiled potato and iceberg salad.
- Dinner: 200 g of fish, portion of bread or pasta, tomato, lettuce leaves.
- Having a snack: half of boiled chicken breast and glass of citrus juice.
Reducing amount of carbohydrates, the athlete inevitably feels the shortage of energy. To support the due level of vital force, and frequent meals are necessary.
Drying of a body for men: trainings and exercises
The circuit training perfectly is suitable for disposal of fat deposits. In this case exercises are carried out in a row, without time for rest. Each exercise has to be carried out at 16-20 repetitions, the mass of cargoes/dumbbell has to be 20-30% lower than that which you use for muscle gain. After you execute a cycle at 7-15 of exercises, it is necessary to take rest minute and to pass to the following cycle (all them there has to be 3-4).
For an upper body (a press, a back, hands, the breast) will be suitable exercises:
- return twisting of a body;
- press of dumbbells from shoulders;
- draft down in the exercise machine;
- press of a bar or a dumbbell in an inclination;
- classical hummock draft;
- sitting in an inclination raising of dumbbells;
- raising of dumbbells or bar in a prone position;
- thirst of a bar for a chin.
Suitable exercises for a lower body (legs):
- squats with dumbbells or a bar;
- bendings and leg extentions (both in a sitting position, and in a standing position);
- press legs in the exercise machine;
- raising of legs sitting in the exercise machine.
Before a training as warm-up practise on the racetrack of 10-15 minutes. For the maximum result train from 3 to 5 times in a week lasting occupation from 35 to 50 minutes.
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