Что такое сушка, что делать, чего нельзя и пример программы диеты для сушки.
Резюме
1) Сушка: определение
2) Сушка: не делайте ошибок
3) Как сушить как профессионал?
4) Примеры диетических программ для сушилок
Сушилка: определение
Сушка – это то, что чаще называют диетой, когда она включает в себя снижение веса, а точнее жира, при сохранении максимальной мышечной массы.
В бодибилдинге мы отличаем диету от сухой по степени сухости, то есть по степени потери жира, которую мы хотим достичь.
Если у нас есть цели соревнований, мы стремимся к самой современной сушилке, в то время как большинство из них будут стремиться к тому, чтобы уровни жира, близкие к их оптимальному количеству жира, были в хорошей форме.
Таким образом, это более-менее длительный период, когда мы постараемся избавиться от лишнего жира, который мы, к сожалению, сохранили при наборе массы (даже если это в какой-то мере неизбежно).
Мы едим меньше, чем нам нужно в течение нескольких месяцев, но разумно не страдать от негативного воздействия сушилки.
Не делай ошибок
Если вы хотите сушить, следует избегать нескольких ошибок.
The first thing that is most common is wanting to lose weight too quickly. The faster you walk, the faster you want to walk, the more muscle you will lose from fat.
It’s like gaining weight, you can’t go too fast without risking going against your goals (when you want to gain weight too quickly, you’re mostly taking in fat, not muscle).
The purpose of a dryer is to lose fat, and this will take time. My experience after training several thousand people since 2006 is that the first time you dry, you should double the time you think you need to dry because you always have more fat than you think.
Wanting to lose weight quickly, you will be tempted to eat too little to limit yourself, which will accelerate weight loss in the beginning, but slow it down in the long run and ultimately stop it, because your “metabolism” will have slowed down in the face of sudden calorie drops to keep you alive.
To draw an analogy with our curriculum, it never changes radically, but changes are made incrementally according to our needs.
This is why instead of rushing, aim for the medium to long term, because the goal is not to renew your old habits and get fat again.
There is a video on this topic that explains how to eat well after dry:
The second mistake that should not be made is to minimize the number of kilograms that we must lose.
Like time, I find that if you’ve never experienced a dryer, it’s easy for you to lose twice as much weight.
I still remember my first dry one in 2006; I thought I only lost 3-4 kg. At the end, I lost 9 when I was not “so fat” at the start:
Start of dry season 2006
End of dry season 2006 (9 kg less!)
This rule, unfortunately, applies to most of my students, but it doesn’t matter, because rendering is more important than numbers in bodybuilding.
The third mistake is wanting to dry every year.
I know you have to be beautiful on the beach every year, but you should know that dryness causes many side effects, such as decreased libido, chronic inflammatory condition (pain in joints and tendons), increased fragility (it is easier to hurt yourself on a diet), not forgetting more or less significant loss of muscle mass, depending on the degree of dryness you want to have.
Also, the more you dry, the more muscle will be involved in losing weight.
If you dry out every year, you will lose most of your year – not to progress, but to regress, to fight so as not to lose.
However, of course, without doping drugs, since it is already difficult to build muscle mass, you also can not lose several months of the year.
Finally, the fourth mistake is that drying is considered easy.
When you have work, family and social life, the dryer is not fun because eating less than you need makes you cranky and tired a little.
This is why I really recommend not “overusing” the weight gain to dry out as little as possible.
How to dry like a pro?
Fortunately, you can significantly reduce the negative effects of your dryer if you do it right.
To do this, you must start to gradually reduce calories. When I train one of my students, I start by removing about 300 calories from carbohydrates in their diet.
This may seem too small for you, but keep in mind that the goal is to lose a minimum of muscle and keep fit, especially if you are not competing, you have no reason to rush, especially if you can continue the diet.
Carbohydrates are not essential nutrients, meaning they are not essential for life because we can make them from protein and fat.
300 calories less is 75 grams of carbohydrates that should be removed mostly in the evening (if you are not exercising in the evening) or during your workout, because eating in the morning and around workout is most important.
First of all, do not reduce the amount of protein consumed, which should be about 2 grams per kg of body weight, as well as the amount of essential fatty acids such as Omega-3, which even contribute to fat loss.
On the other hand, I suggest that you spread out your meals throughout the day, even if you are doing more than just gaining weight to combat hunger, which can quickly become heavy during a diet.
In the beginning, you don’t need to do this in theory, but as you continue, feel free if hunger tickles you mentally and you just do it thinking all day.
You can imagine switching from 4 meals to 6 meals on the go.
So, you understand that your dry diet must regularly adapt according to your results and that this first cut of 300 carbohydrate calories is only the first step.
Sometimes this may be enough to make you lose fat in a few weeks, while for others it will not be enough in two weeks.
So, this is how you organize yourself to be successful.
To learn more about the dryer, you can watch this video:
Dryer Diet Program Examples
I suggest you see two examples of a dryer diet program together.
Remember that this is just an example of adaptation according to your metabolism, your activity, your tastes, your budget …
Thus, the selected products are replaceable, their quantity should be increased or decreased depending on the development of your physical condition.
As a rule, unfortunately, your quantities must be revised downward.
In some cases, it is possible when, with fat loss, it becomes difficult to introduce so-called rebounds, that is, to increase the amount of carbohydrates for one or several days in order to increase metabolism.
Please note that calorie intake in terms of protein and carbohydrate is centered around exercise, as described above.
If you want to know more about the dryer and how to personalize your diet, know that I have gathered all my experience in this book on the subject.
Beyond theory, this is first and foremost easy-to-use, hands-on work that will allow you not to waste time and limit muscle loss as much as possible (among others).
If you’re interested, you can read it here.
The first example might be suitable for training with a weight of 75 kg 4 times a week.
The second example might be for a 60kg woman exercising 3 times a week:
For Vegetarians and Vegans:
A brief word on food supplements presented in the examples of dietary dry programs. These are obviously optional, but will help you severely limit the side effects of the dryer while maintaining your health.
Дело в том, чтобы показать вам «лучшие» примеры, чтобы, если у вас есть бюджет и желание делать все возможное, вы знали, что делать.
Вывод
Сушка – особенно сложный период для натуральных бодибилдеров.
Вот почему, как мы понимаем, после того, как мы стали сухими, особенно важно не поглощать жир, чтобы поглощать жир при плохо контролируемом увеличении веса, что часто является причиной сухости.