Video: Drying: Everything You Need To Know
There are only a couple of weeks left before the rest, and you still cannot achieve the desired relief? For advice on proper "drying", we turned to fitness expert Stanislav Kanashev.
Let's start with the definition. "Drying" is the reduction of the fat component to minimum values and getting rid of excess extracellular fluid while maintaining the maximum percentage of active cell mass (that is, muscles). I must immediately disappoint you: this is not a quick process. As a rule, it is better to start "drying
First of all, we go through fitness testing and determine the body composition: this is necessary to accurately calculate the calorie content of the diet and the amount of proteins, fats and carbohydrates in grams. For example, if your weight is 60 kilograms, start with 180 grams of carbohydrates, 100 grams of protein, and 50 grams of fat. Also, cut out simple sugars and foods high in sodium. As you approach the target date, the amount of carbohydrates and fats will have to be cut.
The training process is also built individually. For maximum results in the early stages, you can choose 3 strength and 2 cardio workouts per week. Throughout the entire period of "drying" the degree of intensity and volume of strength training varies, and the number of cardio workouts increases every one and a half to two weeks.
Be sure to write down the "drying" plan and do not deviate from it a step! And no amateur performance: do everything under the guidance of a competent specialist.
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