Drying muscles: exercises and menu

Drying the body today is one of the most popular ways to lose weight and create an athletic body. But in order to achieve the desired result, you need to know the specifics of this method and approach training and nutrition correctly.

Drying the body is the process of burning subcutaneous fat, which allows you to make the body more prominent and athletic. To start drying, you need to start with a diet, and then start exercising.

There are several diets that are suitable for drying the body: intermittent fasting and a low-carbohydrate diet.

Intermittent fasting involves not eating for 16 hours a day, then eating heavily for 8 hours. During this period, you need to consume a lot of protein and carbohydrates, especially buckwheat and oatmeal. The main rule is not to overeat and not to eat food earlier than 6 hours after waking up. This diet promotes fat burning and is safe for the body.

A low-carbohydrate diet is one of the most strict diets, requiring careful and gradual transition to it. In the first week, it is necessary to exclude all sweets and fast food from the diet, limiting carbohydrate intake to 3 grams per 1 kg of weight. In two weeks, you need to switch to cereals and eat only slow carbohydrates in the morning, limiting carbohydrate intake to 2 grams per 1 kg of weight. After this, the diet should consist exclusively of protein, and the amount of carbohydrates should be 1 gram per 1 kg of weight. You should try to eat less than you need to create a calorie deficit.

A typical diet on a low-carbohydrate diet might include green tea and oatmeal for breakfast, 200 grams of meat and vegetable soup for lunch, and vegetables and 200 grams of meat or fish for dinner. The next day, breakfast may consist of green tea, oatmeal, a sandwich with honey and two boiled eggs, for lunch - 250 grams of meat with buckwheat and 100 grams of cottage cheese, for dinner - 200 grams of stewed fish with vegetables and a glass of kefir.

Physical activity is an integral part of drying the body. There are many exercises that help strengthen muscle mass and speed up the fat burning process. Some of these include lifting weights, push-ups, squats, pull-ups and running.

Lifting weights such as barbell chest presses, leg presses, and dumbbell biceps and triceps presses can strengthen your muscles and speed up your metabolism. Dips and floor dips help strengthen the pectoral and triceps muscles and increase endurance.

Squats are one of the best leg exercises. They strengthen the quadriceps, thigh and gluteal muscles, and also promote rapid fat burning in this area of ​​the body. Pull-ups and dips help strengthen your back muscles and biceps, and increase your endurance.

Running is one of the effective ways to burn fat, especially if it is combined with interval training. Interval training involves alternating between high-intensity and low-intensity exercise, which speeds up your metabolism and increases the number of calories you burn.

An approximate daily menu for drying the body may include the following:

1. Breakfast: two scrambled eggs, oatmeal on water with berries and nuts, green tea.
2. Snack: apple, Greek yogurt.
3. Lunch: grilled chicken breast, vegetable salad of fresh vegetables and herbs, rice cakes, green tea.
4. Snack: whey protein with water, pear.
5. Dinner: steamed fish, grilled vegetables, green tea.

It is important to remember that drying the body is a process that takes time and patience. You should not immediately switch to a too strict diet and intense training, as this can lead to stress for the body and slow down the fat burning process. It's best to start by gradually reducing your calorie intake and increasing physical activity, and then gradually move on to more intense training and a strict diet.