Hello fellow bodybuilders! I know you are interested in body drying for men. The question is long overdue. Let's talk about it. Let us consider in detail how to dry properly, which diet to choose for drying. How not to harm and not overdo it.
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What is it - to dry properly
Drying the body for men means getting rid of excess fat, which both beginners and experienced athletes gain along with weight gain. You will dry up, and the body will acquire relief, structural molding. And even monumentality. If everything is done correctly, then the divine contours are provided, and one can compare oneself with the statues of Greek or Roman gods.
A set of measures for "shrinkage" contains a training program, a developed nutrition system, drying rules and precautions. It is important to move towards the results slowly but surely. Be careful with carbohydrates. It is recommended to reduce their number gradually, reducing portions.
But men should not reduce the number of meals, as this is fraught with disruptions in the normal functioning of the body.
As soon as you feel weakness, inexplicable fatigue, lips begin to dry out, you are constantly sleepy and haunted by the smell of acetone, immediately increase your carbohydrate intake. It means you abbreviated them incorrectly. I repeat: you cannot reduce the number of meals you are accustomed to, only the portion size. Now let's get down to specifics.
How to eat a man when drying
Remember the basic provisions that relate to food.
- Do not exercise on an empty stomach (disrupt metabolism).
- Switch to fish and nuts (fats needed by the body), vegetables, cereals, sour fruits.
- Remove cheeses, fatty meats, mayonnaise, butter, milk, egg yolk, cocoa from the refrigerator.
- Forget about pastries, sweet and bad (ketchup, chips, pickles).
- No alcohol, no cigarettes.
- Drink up to three liters of pure water a day.
- Include vitamins and minerals in your diet.
- Move more outside of training.
- Control your blood sugar levels. For example, a week has passed, and body weight does not decrease. Solution: Eat less sugar.
- Don't eat before bed. Satisfy your hunger with kefir or an apple.
Write down for yourself how many kilograms you are going to feel better. Do not remove the scales far, weigh yourself every day, keep track of calories. Make your own menu, taking into account the calorie content of products for a week or 2 weeks.
For example, what do they eat during drying? - Only boiled, baked, fresh white meat (turkey, chicken), chicken proteins, boiled, stewed, steamed fish. 3% cottage cheese, and then in the first two weeks of drying, kefir. Boil oatmeal, buckwheat from cereals in water.
You can use durum wheat pasta. Of course, broccoli, zucchini, dill, parsley, lettuce. Be sure to apples, grapefruits and green tea. Eat four to six times a day. During drying, protein is essential for effective results.
Two to three grams per kilogram of body weight is the estimated amount of protein. Protein diet is essential for muscles. Protein enters the body with lean foods and sports nutrition. Last meal two hours before bed.
How to dry a man with exercise
Coaches recommend exercising three to five days a week for half an hour or 50 minutes. Add cardio: running, swimming, cycling. Choose a program for yourself or leave the old one for weight gain. Schedule it for a month by day. We need to maintain muscle mass while losing accumulated fat.
A rigid discipline of nutrition and training is offered. Remedial measures are acceptable if signs of overwork are observed. You can rest for a few days to recover.
You can train in the gym - with dumbbells, barbells, on simulators. Or at home - exercises with your own weight. There is another option: these exercises can be grouped in pairs. For example, bench press + push-ups. Or wiring dumbbells + pull-ups.
The point of drying exercises is to intensively go through the entire cycle three to four times in one session. Practice 15-20 repetitions, and reduce the load by a quarter of your usual.
Now - how to do it? Use the video, carefully review the entire workout step by step. And get started.
For the legs do:
- flexion-extension sitting, standing;
- presses;
- squats with a load;
- leg lift.
For arms and at the same time chest, back, press:
- thrust;
- twisting;
- bench press and lifting dumbbells;
- download the press on the simulator.
To the already given two pairs on the chest, triceps add these:
- dry feet
1) squat with a barbell, do lunges;
2) squat with jumping, do deadlift; - dry the trapezius muscles, shoulders
1) do a side plank while sitting bench press;
2) we make shrugs with a barbell, we walk on our hands; - dry biceps, back
1) do Romanian deadlift, pull up;
2) pull to the chin, pull of the horizontal block.
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