In such a sport as bodybuilding, there is often a need for drying just before the competition in order to appear at the competition in the most aesthetic and fit form. After all, the place that the athlete will take depends on this.
Drying concept
Drying is created precisely so that the athlete can expose his muscle mass, which he gained during training and nutrition to the mass. Naturally, if this period of muscle gain was not there, then there is nothing to expose.
Drying is divided into three components - diet, exercise and medication. Each of them plays a big role. The absence of one of the points can lead to the fact that you will not get the result.
Diet
When feeding on drying, it is important to preserve muscle mass and remove fat. Therefore, they increase the amount of protein in the diet and reduce carbohydrates.
Muscle loss can be due to inadequate training loads when the amount of carbohydrates in the diet is very low. Because of this, the body is more difficult to tolerate physical activity. If there is a lack of protein in the diet, then muscle destruction will occur.
Basic rules for drying food:
1. gradual rejection of carbohydrates;
2. increasing the amount of protein in the diet;
3. lack of salt in food.
At first, the main diet consists of vegetables, low-fat cheese, kefir and low-fat cottage cheese, as well as no more than two apples a day. A small amount of cereals in the diet is allowed.
At the second stage, after 7-10 days of drying, there is a gradual decrease in cereals and rejection of fruits.
The third stage begins with the complete absence of fruits and cereals in the diet after lunch, but protein foods are preserved. This stage begins on days 18-25.
The fourth and final stage is the rejection of everything except vegetables and protein foods. At the end, dairy products are also gone.
The use of various drugs such as vitamins, minerals and drugs that facilitate digestion is highly encouraged.
Workout
Everything is simple here. It is necessary to reduce the training time and combine the exercises into supersets.
However, finding the perfect workout is impossible. Each athlete has his own special program and it is selected based on the state of the body and its characteristics. In this regard, only a professional trainer will help, who will make sure that the athlete does not burn muscle in addition to fat.
Water withdrawal
In the third week of drying, you can think about removing water from the body to indicate the relief.
The withdrawal process is divided into two stages - preparatory and main.
The preparatory stage is the consumption of water twice as high as the norm, so that the body strenuously removes it.
In the main stage, the athlete sharply reduces the amount of water consumed, but the body does not yet realize this and removes everything just as much and quickly. Some athletes use diuretics for this, but this has its own risks of wasting the body and kidney problems.
In any case, it is necessary to strictly control the drying process in order to avoid health problems.
