A beautiful relief body is a dream not only of professional athletes, but also of almost every person who visits the gym. However, it is much more difficult to achieve a clear drawing of muscles than to build up their mass. For proper "drying", not only regular exercise is important, but also certain dietary restrictions.
Instructions
Step 1
Consult with experts. Before proceeding with "drying", be sure to go to an appointment with an endocrinologist. If you have a chronic illness, you should also find out if a special diet, coupled with strenuous training, will exacerbate the disease or worsen your condition. A sample menu, as well as a training schedule, should be drawn up with an experienced trainer. Remember that independent, uncontrolled attempts to "dry" can lead to serious health problems.
Step 2
Change your diet. If you strive to create a beautiful body relief, then you will have to go on a diet. Remember, however, that the intensity of your workouts should remain the same. The body, not getting enough carbohydrates from food, will draw energy from the inside, burning subcutaneous fat. Reduce the amount of fat and carbohydrates in your diet gradually over 2-3 weeks, while increasing the amount of protein foods. Remember that "breakdowns" are unacceptable: alcohol, confectionery, baked goods, canned food, convenience foods, sausages and sausage can nullify your efforts. Eat more low-fat cottage cheese, eggs (proteins are especially useful), fresh fruits and vegetables. Fish must be present in the daily menu, which contains omega-3 fats, which contribute to weight loss and normalize fat metabolism.
Step 3
Use special additives. With their help, it is easier for the body to maintain a high metabolic rate. So, kartinin accelerates the process of burning fat, while helping to maintain muscle volume. In addition, this supplement increases testosterone hormone levels. Caffeine promotes the elimination of excess fluid from the body. Green tea and its extract have the same effect. Be careful when taking supplements - the average daily dosage should be discussed with a specialist.
Step 4
Build your workouts in a circular pattern. Its essence is to move from exercise to exercise almost without interruption. It is necessary to perform 15-20 repetitions per set, so it is worth reducing the weight being lifted. If you are on a low-carb diet, doing a full exercise cycle once or twice will be sufficient. However, if during training you feel overwork or a sharp deterioration in well-being, then you should immediately stop exercising.
