Due to the nature of metabolism, drying the body for men requires much less effort than drying for women. It is easier for guys to gain muscle mass, which increases the level of testosterone and growth hormone – and, therefore, switches the body into drying mode and getting rid of subcutaneous fat.
In order to dry properly, it is also necessary to reduce carbohydrates in the diet as much as possible. The lower the blood sugar level, the higher the fat-burning properties of adrenaline – produced during intense cardio. Plus, you need to dry off in cycles, varying workouts for relief and workouts for mass.
How to dry properly?
Proper drying begins with planning a training program. In the first week you should train to strengthen the muscles, in the second – do exercises for the press and fat-burning cardio. This will help maintain a high level of testosterone – as the main drying hormone.
The drying diet should also be cyclical. For example, meals in the first week allow more carbohydrates to form muscle glycogen stores, while in the second week – a complete no-carbohydrate diet for cutting. This will help keep levels of the hunger hormone leptin under control.
Since proper drying is the complete burning of subcutaneous fat on the abdomen, a significant part of the training performed in the second week should be given to strengthening the muscles of the abdomen and abs. In particular – oblique and lower. This will help to dramatically dry the relief of the cubes.
How to dry:
- alternating diet and exercise regimens
- Week 1 – low GI carbs
- second week – no carbohydrate diet
- regular workouts for drying the press
Dry food
It is nutrition that is the basis of proper drying. Although a fat-burning exercise program plays a role, cutting is not possible without full control of carbohydrate intake. It is especially important to understand which foods are high GI and which are low.
In the first week of the drying program, men need at least 2500 kcal per day – to fully replenish muscle glycogen stores. In the second week of the cycle, the calorie intake for cutting should be approximately 1800-2000 kcal – ideally, with a keto diet.
How much to dry?
The duration of the drying cycle depends primarily on the current physical form. For someone, two weeks will be enough to draw the relief of the press, for someone – a month, and for someone – six months. It is important not to confuse the process of drying with the process of losing weight.
It must be remembered that the more fat a person has, the easier it is for him to get rid of it. If in order to remove the stomach, regular cardio training, performed in the fat-burning zone of the pulse, is suitable, then cyclic and interval training is necessary to combat fat in the lower abdomen.
Can you dry at home?
The main rule of cutting training is to combine strength training to maintain muscle mass with regular workouts to burn fat. Otherwise, the body will begin to get rid of the muscles, and not from the fat layer. You can train both in the gym and at home.
At home, cutting workouts are an alternation of a week of training with fitness harnesses and a week of cardio and fat burning exercises for the press. A big plus would be the presence of an exercise bike, treadmill or any other cardio apparatus.
If you don’t have the opportunity to do cardio at home, then the Burpee exercise is suitable – when it is performed, all large muscle groups are involved in the work. Plus, the drying rules involve a large number of exercises for the press and muscles of the body.
Diet for drying
The main rules of the cutting diet are cutting calories by 20% below normal, paying attention to the glycemic index of carbohydrates, consuming high amounts of protein and moderate amounts of fat. Optionally, a cyclic keto diet can be used – alternating high-carb and low-carb days.
The recommended ratio of nutrients in the diet of the first week is 30% percent of calories from carbohydrates, 55% from proteins, 15% from fats. The source of fat also plays a role – nuts, olive oil and coconut fat are preferred, while animal fats should be reduced as much as possible.
An example of a simple keto menu
The second week involves following a carbohydrate-free diet for the fastest possible drying. Such a diet allows the use of fish, lean meat and chicken breast, a large amount of green vegetables (broccoli, zucchini, lettuce) – however, other side dishes should be as limited as possible.
- Breakfast : oatmeal with a spoonful of peanut butter, a serving of protein.
- First lunch : chicken breast, salad or vegetables, almonds.
- Second lunch : chicken breast, salad or vegetables, almonds.
- Two hours before training : lean beef with basmati rice.
- Post-Workout : Dried fruits or sweet fruits (pineapple, banana), protein serving.
- Dinner : sea fish, some sweet potatoes, broccoli, vegetable salad.
- Late Dinner : A serving of protein and fish oil capsules.
Fat burners
Trying to dry out with the help of aggressive fat burners, you can easily harm the body. Most of them are stimulants – but they stimulate not only drying, but the central nervous system. This affects both mood and sleep quality.
In fact, the ability to properly build your diet and training schedule for cutting is the secret to maintaining a lean body without taking fat burners. Not to mention that most of these drugs are just caffeine in large doses.
The secret to successful cutting is regular cardio, cutting calories by 20%, as well as controlling the glycemic index of carbohydrates and limiting them as much as possible during the cutting cycle. However, it is important to alternate weeks of training and nutrition so that the body burns fat, not muscle.