It often happens that people who have started to exercise in order to improve their body shape over time feel that, despite successfully pumping up their muscles, they cannot get rid of excess fat. To achieve this goal, it is necessary not only to properly build muscle mass, but also need to switch to a special diet, in which drying the muscles will take not too long. Without a special diet during training, the ideal result is practically not achievable.
In essence, muscle drying is a rather time-consuming process, during which muscle relief improves. This is only possible with a decrease in subcutaneous fat. The duration of this process depends on the degree of physical fitness of the person. Do not forget that during diets, not only the level of fat can be reduced, but also muscle mass, therefore muscle drying requires a special diet in which the calorie content of the diet decreases gradually, but at the same time their costs should be more than food intake.
First of all, animal fats such as cheese, lard, butter and fast carbohydrates represented by sugar and confectionery are excluded from the diet. Adequate amounts of vegetable fats in olive or linseed oil should be in the diet. Drying your muscles will require an adequate intake of 3 and 6 Omega fatty acids found in fatty fish. The inclusion of a large amount of slow carbohydrates in various cereals, vegetables, flour products from rye flour, unsweetened fruits also has an excellent effect. Drying muscles with an increase in muscle mass requires an increase in protein intake, since it is the main source of amino acids necessary for building muscle cells.
With this diet, you should eat 6-7 per day, but at the same time food is consumed in small portions. Reducing the number of meals leads to a decrease in muscle mass and a significant increase in body fat. Muscle drying involves the use of a sufficient amount of all vital vitamins and minerals, so experts advise taking supplements containing the whole complex of these useful substances during muscle drying.
During this period, it is also necessary to strictly monitor the water regime. At least 2–3 liters of liquid should be consumed per day. In order to achieve excellent results, professional athletes take special dietary supplements authorized by the Ministry of Health. These include whey protein, BCAAs, creatine, leucine, glutamine and other drugs. Their use should be agreed with the attending physician.
Muscle drying is not only a balanced diet, but also in appropriate training. It should be done 3 times a week. Strength training includes a 20 minute aerobic exercise. On days free from basic training, aerobic exercise is performed. Their duration is 30 minutes. During these workouts, intense fat and glucose burning occurs, which helps to reduce body fat. You should monitor the intensity of the exercises, because if the intensity is too high, the training can turn into anaerobic, which is typical for strength exercises.
Before training, you can not eat any carbohydrates, as they stimulate the production of insulin, which prevents the burning of fat. Aerobic exercises are best done in the morning, before the first meal.
Drying the abdominal muscles during an appropriate diet and performing the most effective exercises to improve the condition of the abdominal muscles will produce a result that you will be proud of.