Nutrition for drying the body (without muscle loss)

Diet trends have long crossed all boundaries of reason

There are a lot of programs on the Internet that seem to compete in the speed of achieving results. Moreover, often everything reaches the point of absurdity when diets promise you to lose 5 kg in a few days or reduce your waist size by 3-5 points in a month.

However, if you were really able to achieve quick results, then your entire body and health are in great danger. Why is that? The only cases where people can lose large amounts of kilograms are cases of severe obesity.

All quick diets that promise incredible results are designed for you to believe in the promises and start eating according to these plans. At the same time, almost every such diet promises you to easily achieve results without effort or difficulty. At the same time, almost all such diets are based solely on the number on the scale, and not on how you will look in reality.

You need to understand that the number on the scale is nothing more than just a number that does not at all show how much excess is in your body. Moreover, constant “working digitally” will only slow down progress, or show completely different results, which will cause disappointment. Why? Because even if you do lose a lot of fat, the number on the scale may only decrease slightly. As a result, it will take a toll on your motivation, mood, and mental health.

Focusing only on the number on the scale can lead to completely unpleasant consequences, such as an obsession with weight loss and the desire to reduce overall body weight by any means, believing that this is what will lead to the desired figure.

And yet, what should you strive for, weight loss or fat loss? This article will help you see that general weight loss rarely brings the desired result and in order to get an ideal figure, you need to concentrate on fat burning.

Exercises that burn fat

To noticeably dry out, it is recommended to devote more time to the strength part of the selected program. It’s important to eat right, and create an approximate diet for the week ahead. As for exercises for drying the body, it is problematic to work out certain muscle groups separately, but emphasis needs to be placed on them. Do not abuse it at a wild pace from the first workout, but systematically increase your working weight and remove fat.

For legs

To get dry and see the pattern on the body, it is important to work a lot with all muscle groups. If your lower extremities are particularly swollen with fat, focus on how to dry your legs. It is important to control the ratio of BZHU, take special products (powders, tablets) with a fat-burning effect. During training, increase the intensity and number of approaches of the following exercises:

• squatting with a barbell with a straight back;
• forward lunges with dumbbells;
• standing press;
• classic squats.

For the belly

This need arises after childbirth, when a woman strives to get her figure back in shape. If the doctor allows you to remove problematic doses in this way, additional attention should be paid to the abdominal muscles. These are classic and lateral crunches, leg lifts, and rowing exercises. Drying your abs is not a matter of one day; training should become the norm of your usual routine.

Is there a difference between properly drying the body and losing weight?

So why are these two concepts significantly different and can they be considered synonyms for the same process?

Weight loss is an extremely simple process that involves overall weight loss. Simply put, weight loss is affected by a decrease in weight:

• Fat;
• Muscles;
• Bones;
• Liquids.

Overall weight loss cannot objectively tell you how much fat you have lost. Another difference is that overall weight loss will always be rapid in the first couple of months and then slow down almost completely. What is the reason? This occurs due to the loss of fluid in the cells, which is retained by carbohydrates.

Rule #3: Take vitamins and bifidobacteria

Exhausted by the carbohydrate-free race for relief, the body needs restoration. First of all, you should focus on the intake of nutrients that were excluded from the diet during the drying process. These are groups of vitamins B and E, vitamin D3, trace elements calcium and magnesium. It is best to take a multivitamin complex in a course of 1-2 months.

To avoid problems with digestion and bloating, the exit after drying must be accompanied by the intake of bifidobacteria and enzymes. For the same reason, in the first weeks after ending the carbohydrate-free diet, try to exclude sour fruits from your diet.

If you follow these rules, you should also constantly monitor your psychological state. The process of recovery after drying may be accompanied by aversion to one’s reflection in the mirror. In order not to fall into depression, you need to constantly remind yourself of two things.

Firstly, you can’t get out of drying without absolutely gaining weight. Three to four kilograms will return in any case. Secondly, you have done a tremendous amount of work on yourself, and the quality of your body has already noticeably improved, that is, the goal has been achieved in any case.

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Don't rely on your total body weight

Still not enough evidence to understand that cutting is different from weight loss? In this case, let’s take two men weighing 100 kg as an example. The number on the scale will be exactly the same, while one participant in the experiment will have 12% body fat, and the other will have 35%. You can immediately understand that the visual difference will be enormous. The lower the percentage of body fat, the more aesthetically pleasing your figure will look. Therefore, the first participant with 12% will have little fat and a lot of muscle, which provides such weight. The second participant will look completely different due to the high fat content (35%). Moreover, in the future this most often leads to serious consequences and health problems. Therefore, we can conclude that the number on the scale is not a real reflection of the “quality” of the figure, the amount of subcutaneous fat and physical fitness in general.

The only cases in which overall weight loss is justified are in competitive athletes in disciplines where weight class plays a major role, such as boxers or wrestlers. In these sports, the number on the scale plays a strategic role, therefore, in order to move to one or another weight category, it is the overall weight that needs to be reduced or increased.

In all other cases, weight loss is not something to strive for. Moreover, if you weigh yourself several times a day, you will begin to see completely different numbers on the scoreboard. This is influenced by a number of factors, such as the presence of clothing, the amount of water drunk, food eaten, etc. If you want to track real progress, then you need to take measurements in the morning on an empty stomach. These are the most objective conditions.

To properly dry your body, you need fat measurements, not numbers on the scale.

While it may seem strange to some people, you really don't need to run to the scale every day to check your progress. Of course, you can take control measurements once a month to track the approximate results of your efforts, but instead of weighing yourself every day, it is better to focus on measuring your body fat percentage. This allows you to make a more objective assessment of the amount of excess weight that is present in your body. For these purposes, special clips are used that allow you to measure the amount of body fat and estimate the approximate % of body fat. Even a simple change in the parameters of the figure will give a more accurate result than simple weighing.

How to dry things out for men to improve health?

Fat cells slow down your metabolism. They also cause a lot of problems with the heart and blood, which can result in diabetes, cardiovascular diseases and other problems. Over time, fat begins to cover the liver and interfere with the production of certain hormones.

Although there is no easy way to look into your body to see all the changes, you can be sure that once you start working out and getting rid of excess fat, you will feel much better. This will allow you to become more energetic and healthier every day, and also improve the condition of your internal organs.

Proper drying of the body: how long does it take and where to start

Some people know all the details of drying, although every day there are those who want to change themselves for the better and begin to go the whole way from the very beginning. In order not to waste your time and not test the effects of questionable programs and diets on yourself, we will provide you with specific solutions that will allow you to change your lifestyle and achieve success and your goals.

Losing fat is a complex process. It is important to understand that drying the body no matter how long it takes, intensity, discipline and a specific regimen will play a decisive role. First, start cutting back on your daily calorie intake and review your diet. Try to eat as many starchy vegetables as possible, particularly potatoes. French fries and fried potatoes should be a complete taboo during the drying period.

Also, do not forget to drink at least 8-10 glasses of pure water a day to stimulate fat burning. Any sugary drinks should be strictly avoided. This also applies to Diet Coke and other similar drinks that promise you 0 calories. Such drinks are more of a gimmick, rather than a truly healthy and calorie-free liquid; moreover, research results have recently been published that prove their general harm to health.

Try to eat more protein foods, they will also help you maintain a feeling of fullness for a long time and avoid overeating. It is better to consume most carbohydrates in the first half of the day, so that the body actively uses the energy obtained from them and does not store it in the form of fat deposits.

Before drying the body for men, regular exercise should become a habit, otherwise you are unlikely to be able to achieve your goals without constant physical work. Thanks to this, you will be able to find a balance between consumed and wasted calories and burn all excess subcutaneous fat.

How to dry the body of a woman over 40

Some representatives of the fairer sex come to sports as adults, clearly understanding the benefits of such training. To dry out the body of a woman over 40 years old, it is important to completely eliminate the presence of hidden diseases, otherwise her health can be significantly harmed. If there are no contraindications, problematic sides and hips will soon disappear, the stomach will remain a thing of the past, and elastic cubes will even appear in its place. To make these dreams come true, how to dry your body from fat. The rules are as follows:

• duration of body drying – 5 weeks, no less;
• meals are fractional, the diet is balanced, the presence of vitamins is mandatory;
• eat 6 times a day, stop eating two hours before bedtime;
• of strength exercises for the body, perform only basic ones: push-ups, squats, lunges.
• devote two workouts a week to cardio exercise, pump up your abdominal muscles;
• increase the pace gradually, increase working weight versus fat;
• consult with a trainer, control your breathing and general well-being.

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Control and calorie ratio are the key to any proper drying of the body

Calorie tracking plays a very important role in achieving your goals. You need to understand that the body spends the calories consumed from food not only on physical activity that you do to lose weight, but on ensuring the vital functions of all processes and organs in the body. All calories that are consumed in excess of the required amount that the body needs will be stored in the form of fat deposits. This process is most influenced by carbohydrate consumption.

Therefore, if your daily diet is 2000 calories (as an example), try cutting it by 300 calories. If this does not produce results, then subtract another 100 calories from the total daily intake. But do not forget that everyone has different standards for calorie consumption, weight and metabolic rate, so this amount must be calculated only using a practical approach.

Proper workouts for drying the body

The difference between fat burning and weight loss also affects your training program. In the case of general weight loss, you just need to burn as many calories as possible, as a result of which the fat will also go away.

If you only want to lose fat, you'll have to change your approach a little. High-intensity interval training (HIIT) is best suited for such purposes. It involves changing the intensity of training within one cardio session. For example, you go from easy running to sprinting, after which you return to an easy or moderate running pace and alternate speeds in the future.

To achieve maximum fat burning, it is best to alternate cardio training and strength training. This allows you to burn additional calories from your muscles, which consume energy even at rest. Apart from this, strength training will also strengthen your muscles.

Cardio should be added at the end of your workout to speed up your metabolism. It also seems logical because strength work requires more energy. Try to lift weights for 30-40 minutes, then move on to a 20-minute cardio session. Together with a proper diet, this is the ideal plan for losing fat quickly.

Nutrition when drying

Drying your body means taking a comprehensive approach to losing fat under the skin in a short time. For men, drying takes place over one quarter, but women achieve results in a month and a half. The drying structure consists of consuming a large amount of protein and minimal consumption of carbohydrates. In tandem with such a diet, of course, it is necessary to follow a training program.

Anyone who wants to dry out their body, legs, thighs and other parts needs to change their daily schedule. For this purpose a new one is created. In the new schedule you need to schedule meals, which are carried out every 2 hours, workouts and, of course, rest.

Girls should dry their thighs and buttocks with a special diet. But remember the rule, drying the body is not a process of losing weight. The goal is not to lose weight as it is. And remove the fatty tissue that is under the skin. At the same time, preserve and not lose body muscles. Men often ask the question of how to dry a man’s feet, and even in the shortest possible time, say, just 1 week. The answer is simple, with a similar diet and training system as for women, but with heavier weight.

The diet includes ingredients that contain a lot of protein, but dishes with a lot of fat should be excluded. Foods containing a lot of carbohydrates are minimized. Below is a list of ingredients for such a diet:

1. Meat products (rabbit, turkey, chicken, veal, fish);
2. Whole grain cereals;
3. Pasta made from rye flour;
4. Vegetables;
5. Lemons;
6. Low-fat fermented milk products;
7. Greenery;
8. Egg white.

The listed products allow you to dry out your muscles and not feel like you are on a strict diet. Water consumption while drying the body should be at least 2 liters, preferably more.

Such a diet involves reducing carbohydrate intake to 2 grams per 1 kg of weight in the first week. You need to eat often, but in small portions. Every day, the reduction in carbohydrates should reach 0.5 grams per 1 kg of weight. This process must be done in two weeks. Over the course of 5 weeks, diet and exercise will allow you to achieve results. The body is designed so that the fewer carbohydrates it receives, the more fat it burns. It's like he's eating himself from the inside, if that's how it can be compared.