The popularity of “drying” the body is constantly increasing. Those who want to lose extra pounds do not always understand how to dry properly and do not realize the seriousness of this method of reducing the percentage of subcutaneous fat, mistaking it for ordinary weight loss.
Cutting involves a whole complex of actions in which it is necessary to adhere to strict dietary restrictions and follow a well-chosen training regimen in order to burn calories without losing muscle mass. This method allows you to radically change your body, but it is important to complete this stage correctly so as not to increase the initial weight.
If you have never exercised or are overweight, you still shouldn’t start your journey with cutting; this is something only bodybuilders do before competitions. To begin with, it will be enough to reconsider your diet - significantly reduce the consumption of sweets, flour, high-calorie, fatty, fried foods. Include physical activity according to your physical characteristics. It is sports and proper nutrition that will gradually, without harm to health, help you lose weight - this will be weight loss, and then even a way of life.
Drying involves a short-term period in which fats are completely eliminated and complex carbohydrates remain (1 g per 1 kg of weight). In terms of time, you need to be on a strict low-calorie diet for 1 to 2 months in order to properly dry and get into shape without losing muscle volume. This diet is followed by trained athletes, professionals and amateurs who have reached a certain shape and want to dry the body from subcutaneous fat to a minimum and not lose muscle during relief training.
Therefore, beginners should not start losing weight this way. For women, drying is still harmful; for men, 8% body fat is the norm; for a woman, this figure is critical and stops the menstrual cycle, since the level of female hormones drops. Drying will only be needed by professionals to prepare for sports tournaments, if the result is really worth it.
How to dry properly?
For high-quality drying, you need to adhere to several rules:
- 1-2 weeks before drying, start eliminating high-calorie foods and sweets;
- clearly plan your diet, purchase the necessary products;
- from the beginning of drying, exclude salt and spices, salt can retain water, and spices can stimulate appetite;
- purchase the necessary sports nutrition;
- calculate the daily fluid intake and be sure to consume it completely (per 1 kg of weight - at least 30 ml of water);
- draw up a training program with an experienced trainer, this should be split training with multiple repetitions, from 20-25 times per approach;
- be sure to do cardio exercises (running, cycling, orbitrek) in the morning or evening, even on days of strength training;
- any disruptions in nutrition and missed workouts slow down the process, so immediately tune in to the result, learn to limit yourself, willpower during the drying period should be ironclad;
- take body measurements;
- exit drying correctly, returning foods to your diet gradually to prevent severe swelling and fat gain.
How much fat can you lose and in what time?
If you follow strict drying rules, you can lose quite a lot of weight by reducing the percentage of body fat to below normal. Provided that the excess weight is from 10-20 kg.
In recent weeks, cutting becomes much more difficult, the weight goes off worse, and there is less and less strength left to maintain the diet. At first, weight is lost rapidly, since salt is eliminated, in the first week we lose a lot of water, a reduction of up to 3-5 kg is possible, but it is too early to rejoice, because fat has not yet had time to burn in large quantities.
Then you can see how subcutaneous fat disappears; here it is important to look not at the scale, but at the volume and percentage of fat in the body, because the goal is to dry out the body, not to lose weight. Of course, during drying, some muscle mass is lost. Restricting carbohydrates is not able to supply muscles with energy, so it takes strength from muscle protein.
How to dry off without losing muscle mass?
To simultaneously dry out in a short time and stop muscle breakdown, you need not to skip meals, not go hungry for more than 3 hours, and not skip taking BCAAs. It is important to eat immediately after training, not to overdo it with the duration of exercise - no more than 1 hour of strength training, 40-50 minutes of cardio training. To prevent your muscles from burning out during cardio, calculate your heart rate zone using the formula and periodically check your pulse.
220 – age = MAX allowable heart rate
Max heart rate x 0.6 = lower heart rate zone for fat burning
Max heart rate x 0.8 = upper zone
In the future, fat should be lost by 200 g in 1-2 days, but not more than 1 kg per week. There are periods of downtime when the weight stays the same, during this period it is important not to lose your temper; after a few days the weight will drop again.
On slow days, give your body a metabolic boost to lose weight - more cardio or intense strength training. In 1.5-2 months, up to 10 kg of fat with water can be lost, but the higher the initial weight, the more fat will be lost.
For professional bodybuilders, cutting lasts from 1 to 2 months, depending on the amount of fat gained. In men, under the influence of anabolic steroids, the body can dry out a little faster; the drugs retain muscle mass, preventing catabolism, while drying subcutaneous fat. For women (if we talk about natural sports), this is more difficult for them, and it is more difficult for fat to leave the lower abdomen and hips, and some of the muscles also burn. Therefore, weight decreases individually.
Is it possible to dry and gain weight at the same time?
Professor Seluyanov said that this is theoretically possible provided that the correct proportion of proteins and carbohydrates is observed. To properly dry muscles and gain additional mass, you need to create a calorie deficit in which the body burns fat, but at the same time receives enough protein and calories from carbohydrates.
In practice, this effect can only be achieved with the use of special drugs. But even people who use them prefer to do everything one by one. First, train to gain mass and strength for 2-3 months, then start cutting and compete. Then start this circle again, but with additional volumes gained during the season.
Is it possible to achieve results at home?
If we talk only about nutrition, then the weight will go away in any case, whether you exercise or not. To speed up the process, you need to perform both strength and aerobic exercise. It is more difficult to do this at home, due to the lack of a full base of equipment and simulators. Although for amateurs and beginners a barbell and several dumbbells with a jump rope are quite suitable. But you can’t prepare for competitions with such a set; rather, it will help maintain overall physical fitness.
Where to start
Before you start cutting, you need to weigh yourself and take measurements of body volume, this is necessary in order to track progress, at what speed fat is lost, in which areas this happens better, and what needs to be worked on even more. Weight will show more of a weight trend, whether it goes away or stays the same, because you can also lose muscle.
To track the result you need volume measurements:
- biceps (at the peak of the muscle during contraction);
- chest (at the highest point);
- waist (at the narrowest part);
- abdomen (above the iliac bones);
- hips (at the peak of the circumference);
- legs (along the upper part of the femur);
- shins (on the widest part of the muscles).
Drying food
First, calculate your individual daily calorie intake. To do this, there are many online calculators that calculate using the following formulas:
Harris-Benedict:
For men: 66.5 + (13.75 X weight in kg) + (5.003 X height in cm) - (6.775 X age)
For women: 655.1 + (9.563 X weight in kg) + (1.85 X height in cm) - (4.676 X age)
Muffin-Jeora:
For men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5
For women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age – 161
You get the result in kilocalories - basic metabolism based on weight, age, height.
Authorized products
You can use fractional meals or divide all food into 3-4 meals, trying to eat carbohydrate foods in the first half of the day, and protein foods in the late afternoon. Although the entire diet will be based on the principle of a low-carbohydrate, and in the final stages, a completely carbohydrate-free diet. Failure to comply with the regime can destroy all your efforts, so on the very first day, set the right mood, determine exactly why you started, in order to last 6-8 weeks and create a beautiful muscle definition.
Squirrels
During drying, the need for protein increases to 50-60% of the total calorie content. Since it is very difficult to gain weight from protein in large quantities, it is needed more than other macronutrients, and they also prevent the breakdown of your own muscle protein.
What products are allowed:
- lean poultry, rabbit, beef, veal, turkey;
- chicken and quail eggs;
- low-fat fermented milk products;
- lean fish and seafood (shrimp, mussels, clams, oysters).
Carbohydrates
The variety of carbohydrates during drying is much less than that of proteins. The need for carbohydrates is 20-30% of total calories. The more subcutaneous fat you need to remove, the lower the percentage of carbohydrates is chosen. Of these, it is allowed:
- unpolished rice or buckwheat;
- oatmeal
- green vegetables - cucumbers, peppers, all types of cabbage, herbs;
- green apple.
Fats
Fats remain 10-20% of the total calories. Basically, foods containing fat are undesirable for drying, but the daily requirement can be met from meat, fish and dairy products, which, one way or another, contain fat. For girls who want to maintain health - hormonal levels, skin elasticity, 1 tbsp is allowed. unrefined oil in the morning.
Sports supplements
Protein
Protein, also known as protein, is present in sufficient quantities in the diet, that is, there is no deficiency of this substance. Protein powder, of course, is absorbed faster than meat; if it is impossible to have lunch on time and prevent catabolism, taking whey isolate is allowed. This type contains less impurities and sugar, so it will not harm those losing weight. But if you're seriously training for a competition, or don't have a good metabolism and aren't losing weight quickly, then skip the protein supplement.
Essential amino acids are especially important during this period. The composition includes leucine, isoleucine, valine, it is recommended to choose amino acids in proportions of 4:1:1. Excess leucine increases the anabolic effect on muscles, will prevent their breakdown and will lead to the formation of new muscle tissue. BCAAs can be taken in tablets or powder, according to the recommended dose on the package. The daily dose can be divided into two servings. For example, one before training or in the morning on an empty stomach, the second during or after training.
Full cycle amino acids
In addition to the essential ones, during the drying period you need a full cycle of amino acids, which will also prevent catabolism. If you take the full cycle and BCAA together, then take BCAA in the morning and during training, and after training and at night take full cycle amino acids.
Vitamins
Due to large restrictions in the list of products, the diet is poor in vitamins and minerals. A particularly salt-free diet can remove many substances from the body (calcium, potassium, magnesium and other salts). To prevent vitamin deficiency, before starting drying, it is recommended to take a course of a complex of vitamins and minerals.
L-carnitine
This substance is allowed to be dried in its pure form (powder or capsules) without impurities and sugar. Used before training once a day or divided into two doses if there are two workouts (strength and cardio). L-carnitine will speed up the process of transporting fat to produce energy, but for a noticeable effect it works better in combination with fat burners.
Read for active fat burning.
Omega-3
Fatty acid molecules are able to remove fat from the body faster and also affect the process of losing weight as a whole. Unsaturated fatty acids are able to attach free fats and remove them from the body. Also, taking Omega-3 can replace taking oil, which adds extra calories to the diet. Omega-3 is especially necessary for women.
Glutamine
This conditionally essential amino acid plays an important role in building new cells and preventing catabolism. The amino acid is contained in full cycle complexes, but is also recommended for additional use. The amino acid has immunostimulating properties, which is especially important during the drying period.
Pre-workout complex
This complex serves as an energy booster to increase performance during training. Since the composition includes creatine, it is better to use the complex during the period of weight gain, since creatine can be filled with water, and this is undesirable during drying. The complex also contains BCAAs, ephedrine, and caffeine, which serve as energy drinks.
Melatonin
Melatonin is used in cases of sleep disturbances and nervous system excitability. Due to heavy physical activity, poor nutrition, fat-burning complexes, and anything that puts the body under stress, additional melatonin tablets are prescribed. It regulates sleep, reduces stress, and can reduce physical activity. In women, it can impair reproductive function.
Fat burners
During the drying period, it is difficult to go through without fat burners. They are able to suppress appetite, increasing body temperature, breaking down fats faster and increasing energy. Thermogenics are especially helpful in this regard. Fat burners from Cloma Pharma have proven themselves well. Take 1, maximum 2 capsules per day, one in the morning, the second no later than lunch. But the drugs have side effects - they cause irritability, impair sleep, increase blood pressure, and cause arrhythmia. Therefore, you should be careful when taking fat burners. They work well in combination with L-carnitine. The fat burner is taken after meals. If you have to train during the day, then take the second capsule at lunch after eating, and 1 - 1.5 hours later take L-carnitine before training.
Diet for cutting
Dietary nutrition implies a low carbohydrate content or no carbohydrates at all. All protein products (previously indicated) are allowed, and up to 1 g of pure carbohydrate per 1 kg of weight.
As for losing weight, then there are other options, for example, protein-carbohydrate alternation, when only protein is consumed for one or more days, and some complex carbohydrates and vegetables up to 3 g per kilogram of weight are consumed for the same number of days. This regime does not apply to drying, but is suitable for improving metabolism and general weight loss.
Example of a simple menu
- Breakfast: rice and boiled egg white – 5 pcs;
- Snack: vegetable salad, baked chicken fillet;
- Lunch: rice or buckwheat with vegetables;
- Afternoon snack: cottage cheese and kefir;
- Dinner: baked meat or fish with stewed vegetables.
When can you do a cheat meal?
The cheat meal technique, in which you can eat any food one day a week, which helps improve metabolism and quickly shift your weight off the ground, will not work that way during the drying period. Why cheat meals are not welcome is because with a lack of carbohydrates, the body experiences a huge energy deficit and, as it were, “eats” itself. At the moment when simple and complex carbohydrates and fat are included in food in any quantity, the body will quickly store all these substances and store them, there will be no talk of losing weight. On the contrary, if you feed the body, it will slowly release fats for kindling.
Workout
Power
Strength training while drying should take place in the endurance development mode. Split workouts are performed with supersets of 2 exercises with a large number of repetitions; such workouts can be performed 5 per week.
- Day 1 (chest, back) – 3 supersets (alternating muscle groups) 4x20-25.
- Day 2 (quadriceps) – 2 supersets for the quadriceps, 1 for the lower leg, 4 sets x 20-25.
- Day 3 (biceps, triceps) – 3 supersets (alternating muscle groups) 4x20-25.
- Day 4 (shoulders) – 3 supersets, each for individual delta beams (front, middle, back) 4x20-25.
- Day 5 (femoral biceps, shin) – 2 supersets for the femoral biceps, 1 for the lower leg, 4 sets x 20-25.
Aerobic
To dry muscles, you must include aerobic exercise - running, interval running, jumping rope, exercise bikes, orbitreks. For proper aerobic exercise, it is necessary to calculate your individual heart rate zone so that you burn fat without losing muscle.
Cardio training while drying can last from 40 to 50 minutes. If you wish, you can do 2 cardio per day - morning and evening for 30 minutes. Before exercising, you should take BCAAs to prevent muscle burning. Such workouts can be performed on a treadmill, orbitrack, exercise bike or stepper.
Jumping rope can be performed a certain number and time - for example, 3000 jumps or for 30 minutes. Or 1 minute of jumping and 1 minute of crunches for the abdominal muscles, and so on for 30 minutes.
Interval running– alternating walking and running at maximum speed. It is advisable to monitor your heart rate so that it does not decrease when walking, without stopping fat burning. Beginners can perform interval running variations of 1 minute acceleration, 1 minute rest (as well as 2:2, 3:3). More advanced athletes can run in intervals of 5 to 10 minutes. Like other aerobic exercises, you can do 1 workout of 40-50 minutes a day, or 2 workouts of 30 minutes.
What to do if the drying process has stopped
There is nothing wrong with the fact that the weight stays the same for 3-5 days. Usually the weight goes away, stays there, and then drops sharply. But if there is no progress for more than a week, then you need to resort to some measures. You need to give the body a metabolic boost, the first thing is eight meals a day. Divide food into small portions into 8 meals. Second, increase the weight in strength training or change the exercise program. Perhaps the muscles are accustomed to the load. Third, increase the amount of aerobic training, 20-30 minutes 3 times a day, if this is not possible, then jog every day in the morning on an empty stomach for 30-40 minutes.
What to do after and what to expect?
The drying process was successful, you got sculpted muscles, thin translucent skin, what next? It’s impossible to dry out forever, so it’s time to restore strength and relieve the body of stress. Take a break for one week, the results will not go away, strength will not decrease, but on the contrary, muscle volume will not decrease either. Restore your muscles and joints. If you experience joint pain, and this often happens after drying, take a complex for joints with chondroitin and glucosamine. Then you can start gaining weight.
Important!
After getting out of drying, returning to your usual foods may cause severe carbohydrate swelling. All carbohydrates will cause a lot of water, which will last quite a long time, especially after adding salt.
Unfortunately, swelling is inevitable, but it can be controlled by gradually introducing foods into the diet. It’s the same with fat; after fasting, the body will accumulate it. You may even regain your previous weight. Drying can worsen metabolism, but over time everything will fall into place.
Then start strength training, gradually increase the working weight, perform 12 repetitions. Be sure to leave 2 days of rest. To control body fat, keep one day of cardio per week. Continue to eat frequently and drink plenty of fluids, so fat will accumulate more slowly. Give yourself 2-3 months to gain weight, and then, if necessary, return to cutting again.
