A spectacular body relief is impossible without proper exercise and diet. Drying is a process during which a person gets rid of subcutaneous fat. If everything is done correctly, the body becomes beautiful and relief. Effective drying can be carried out not only in the gym. It is enough to have patience and willpower, as well as to know what exercises are included in the courses for lean and relief.
How to create a beautiful body?
The formation of a beautiful body is not limited to the recruitment of muscle mass. It is followed by the drying period, when it is necessary to remove excess fat from the body and at the same time preserve muscles as much as possible. For example, professional bodybuilders usually dry themselves twice a year: in spring and in autumn. The desired effect is achieved when the body starts to expend more energy than it receives. A set of measures helps to achieve such a result:
- A low-carbohydrate diet.
- Increasing the intensity of training.
- Adding cardio exercise to the set of exercises.
Completely without the loss of muscle mass can not do, but with the right and balanced diet high in protein they are reduced to a minimum.
Take note: in the drying period professionals often use anabolic steroids, then losses of muscle mass will be significantly lower. However, for amateurs it is better to do without them.
It is important that the main condition is observed: the body must have a caloric deficit. It must be reduced by 10-20%: if you cut back more than that, you will start losing muscle mass more intensively. Daily calorie counting becomes a vital necessity, and in nutrition the main emphasis should be placed on proteins (at the rate of 2-3 g per 1 kg of body weight). For faster drying off, we recommend the fat burner clenbuterol. You can find out more about it by following this link https://buysteroidsgroup.net/best-fat-burner/clenbuterol/
How to make standard workouts more intense?
- There are 5 effective methods of increasing the intensity of your workouts:
- Reduce pauses between approaches.
- Perform exercises more slowly and fixate the body at the peak of muscle contraction.
- Combine two loads (aerobic and anaerobic) during the same workout.
- Perform forced reps if there is an opportunity to work together with a partner.
- Combine the performance of drop-sets and supersets with effective drying exercises.
Pay attention! The best effect can be achieved not by exhausting training. Muscles must also have a rest. And what is even better, if you supply them with a sufficient amount of protein and complex carbohydrates, which are available in special sports nutrition products designed specifically for athletes.
An effective way of drying for women: a set of exercises
Girls, unlike men, due to the peculiarities of the body, need to consume fats. However, less protein is required in this case. A universal exercise program usually includes:
- Running, and you can do it on the street, a treadmill or an elliptical;
- Squats with extra exertion;
- Plank, as well as press exercises, which will help to strengthen the stabilizer muscles and provide additional abdominal drying for girls;
- Leg swings;
Pay attention! In order to form an individual program of body drying, it is best to contact a professional trainer. Self-training will not bring the desired results, and can also lead to disastrous consequences.
Body drying for women is a process that should not be delayed in time. The best time for the formation of body relief is up to 5 weeks. If you train longer than that, the body will become exhausted and overstrained, and the achieved effect will come to naught.
Five golden rules for effective dehydration for men and women
Eat more often but less, and forget about unhealthy snacks in the middle of the day and nightly visits to the fridge.
No bad habits: as long as you are drying, both alcohol and cigarettes are strictly forbidden.
Never skip breakfast unless you want to disrupt your metabolism.
Drink enough regular water: for your body not to experience a deficit in it, it is recommended to drink 2-3 liters daily.
Maintain a balance in everything: do not give up fats completely, but limit their intake as much as possible (the same applies to sugar), take vitamin and mineral complexes and eat plenty of foods rich in fiber – vegetables, fruits and cereals.