Probably each of us would like to be dry and lean in summertime, so that we proudly show our bodies on beach. But how to achieve this as quickly as possible and even without losing precious muscle mass? In this article we will try to figure it out.
How to dry without losing muscles?
More protein. If you lose enough protein during weight loss, your muscles will go out first! Therefore, eat at least 1.8 grams of protein per 1 kg of body weight. Better, of course, there are 2-2.5 grams, and if you have no problems with your kidneys, then you can get up to 3 grams more. It all depends on your needs, but in most cases few grams are enough. As practice shows, girls aren`t recommended to use more than 1.5 grams of protein per kilogram of body weight!
Hour. Your workouts should last no more than one hour. If you train too long (this applies to both aerobic and anaerobic exercise), then you will simply burn your muscles (don`t take into account doping).
Incentive. In order for your muscles not to start to atrophy, they need to be constantly maintained and stimulated. If your working weights fall, your muscles will also go away, this is axiom. Those, if you just go to very light weights and train only with them, then your body wouldn`t need to maintain muscle mass, because you don`t lift anything heavy.
Smoothness. Any jumps for our body are very fraught with bad consequences, this also applies to muscle mass. If you abruptly stop training, it will badly affect muscles and your heart, if you abruptly go on diet, it will also negatively affect your metabolism and not only on it, because any sudden drops aren`t only extremely fast adaptation, but also lot of stress. Therefore, sit down on any diet gradually, count on this period for at least 2-3 months.
Sports nutrition. Protein and BCAA are really capable of maintaining muscle mass. If you don`t have enough protein from regular food, you can use regular protein powder or BCAA, the latter enhance effect of fat loss and suppress hunger.
Rules of proper nutrition for drying / slimming / relief
First you need to determine optimal ratio of PFC. Here amount of carbohydrates that need to be removed from the diet plays a big role. These should be predominantly fast carbohydrates and bad fats, which should be eliminated first. Below we will return to this topic, so let’s start with most important rules for proper and balanced nutrition for drying/losing weight/body relief.
Main rule in order to lose weight – is reduced calorie in diet, believe me, without it in any way. Only after you make calorie deficit you will lose weight. To achieve deficit is very simple, you need to reduce calorie intake by about 10-30%. But this is not all, because you have to spend 300-500 calories more than you consume.
Second, but no less important rule – follow carbohydrates. In order to lose weight, you need to consume no more than 2 grams of carbohydrates per 1 kg of body weight (carbohydrates in diet should only be slow). You can stick to rule of 1k1, and for quicker weight loss, you can lower carbohydrate intake to 0.8 grams, but be careful, because less carbohydrate you eat, the less good energy you will have for training.
Try to eat as often as possible, this will speed up your metabolism. Eating every 2-3 hours in small portions, you reduce load on digestive tract + your stomach doesn`t fall out. This approach is advised by many modern nutritionists and doctors. It`s important to understand that you don`t need to eat more, but simply break daily rate of food into 6-12 servings.
Also, to maintain high metabolism need training. Low intensity cardio training and anaerobic exercise are best suited for this. For example, normal or fast walking for an hour and workout in hall with iron (light weights will speed up fat loss, and heavy weights will keep muscle volume).
You can`t lose more than one kilogram per week. If you quickly start to lose weight, then you will also quickly start to gain weight! Try to lose 0.5-0.8 kg per week, it will be quite comfortable conditions for your body without harm to health.
Stay clear with your schedule. Make yourself plan by which you will move on, because only then can you achieve truly good results. This applies to all three aspects: training, nutrition, recreation.
Well, as without water, because it will also help you get rid of excess fat by speeding up metabolism. Drink at least 2 liters of gas-free mineral water per day. And, for individual calculation, use article “Functions, properties and role of water in athlete’s body.”
It`s rather hard to achieve good results, but if you have wish and you want to have great figure, everything is possible. But don`t forget about your health – you mustn`t do things, which can bring harm to you.