Practically every modern man who is interested in sports (or even not particularly interested) has heard about drying the body. Yes, and how not to know about it, if most women sigh languidly at the sight of male stone press cubes and embossed biceps with triceps? And men, after all, tend to please the ladies – this is a fact.
It is also a fact that without drying the body, cubes and relief cannot be achieved in any way. At the same time drying the body – a more multi-stage and complex process than men who are far from professional sports imagine. And in this process you will not get off with a simple diet and a couple of months of intense swinging of the press.
How can a man achieve an ideal athletic body: what to eat, how to train and at the same time not harm himself – read in the material estet-portal.com.
Basic rules for drying the body for men at home
Let's start with the – we are not talking about professional cutting of the body, with the help of which bodybuilders prepare for competitions, reducing subcutaneous fat to such a minimum percentage that the muscle relief is as visible as possible.
On your own at home, without the guidance of an experienced qualified coach, it is impossible to achieve such results. In addition, pros often drink pharmacological drugs – fat burners, anabolics to speed up muscle growth, etc. As you can imagine, this is by no means a healthy choice for health.
Therefore, we will focus on amateur body drying for men, which also gives excellent results at home, quite sufficient for a luxurious look on the beach.
It is best to start drying the body with motivation. Be prepared for the fact that drying the body at home – it is a long and laborious process. You will have to eat for several months (at least six months, or even more) according to a strict system and not interrupt your training schedule. Each breakdown throws back and leads to a delay in the result.
Before drying the body, a man should make sure that there are two factors:
- He has built up enough muscle mass.
- He knows the exact percentage of fat in his body.
To achieve the first factor, you also need to work for more than one month in a rocking chair or at home, carrying iron and doing strength exercises.
If the muscles are not sufficiently developed, then there is no point in drying. After all, then you will only lose weight, but your body will not become more prominent.
It's easier with the second factor – you just need to measure the exact percentage of body fat before starting cutting, in order to know for sure what you have to work with and what result to achieve. It is also useful to measure the percentage of fat during the drying process in order to adjust the diet if necessary and understand whether you are on the right track. There are many ways to measure your body fat percentage.
Body drying for men at home is based on two main pillars:
- Strict nutrition (maximum protein - minimum carbohydrates and fats)
- Alternating strength and fat burning workouts (cardio)
Proper nutrition is considered more important (70-80% of the key to success), but without training for muscle tone, success, of course, will not be achieved.
Features of the diet for drying the body for men
Proper nutrition – not only a guarantee of a beautiful body, but also a guarantee that precious muscle mass will not go away along with subcutaneous fat.
Although cutting the body for men implies a significant predominance of proteins over carbohydrates and minimization of fats, you should not completely abandon the last two components of the diet. Otherwise, there is a risk of developing ketosis or ketoacidosis, in the most severe case – diabetic coma.
The reason is that carbohydrate deficiency leads to the fact that while the body slowly burns nutrient reserves, ketone bodies (remains of complex substances that the body constantly does not have time to break down due to a lack of glucose) gradually accumulate, although they must be excreted. As a result, they poison the blood and the whole organism.
Symptoms of diseases caused by carbohydrate-free diets
- General weakness
- Persistent drowsiness, lethargy
- Increased fatigue
- Dryness and flaking of the skin and lips
- Smell of acetone breath
- Intoxication of the body
If you overdo it with a strict diet and notice two or more of the symptoms from this list, contact your doctor immediately and stop drying immediately!
Try to drink at least 2-3 liters of pure water and not exceed the daily caloric intake of more than 2500 calories (plus or minus 500 calories depending on the man's weight and physical activity).
The basis of the diet for men on drying the body – proteins
- Boiled chicken or turkey fillet, lean beef
- White fish
- Eggs (chicken, quail) boiled
- Low fat cottage cheese
- Vegetables (except starchy – potatoes, corn, etc.)
- Protein (if the required amount of protein cannot be obtained from food)
For every 200g of pure protein in your daily diet, you should have 30-40g of healthy fats and 150g of carbohydrates.
From allowed carbohydrates for drying the body in men
- Kashi (rice, buckwheat, oatmeal)
- Fruits (sour apples, citruses – especially grapefruits)
- Unsweetened Berries
Olive, linseed or other vegetable oils are recommended as healthy fats – 3-4 teaspoons per day along with vegetables.
Fractional meals include at least 6 meals a day, but better – 8-10 receptions. Portions – no more than 200 g at a time.
Salt intake is best kept to a minimum so that water does not linger in the body.
It is very easy to trace the effect of such nutrition and correct it if necessary. If you have not lost anything in weight in a week, then the proportion of carbohydrates in the diet should be slightly reduced. But if you have lost more than a kilogram of weight, then vice versa – add healthy carbs. Weight loss of 0.5-1 kg is considered optimal for a week. Then the ration is considered correct.
Unlike drying the body for girls, where the level of body fat below 15-18% is considered critical for women's health, it is a little easier for men in this regard – physiologically, their body is designed in such a way that the fat layer in it is less than in the female. Therefore, 10-13% of body fat – the mark that will allow the male body to look perfect and at the same time not harm the body.
The system of home training for drying the body for men
Even if you work out at home and not in the gym, you will also need some equipment for home workouts.
Basic set of equipment for practicing at home:
- Dumbbells with different weights
- Bench
- Horizontal bars (they are in almost every yard or playground of any school)
Three times a week, use the circuit training method (that is, a set of five exercises of 10-30 repetitions is performed without rest, and only before the next circle you can allow yourself a couple of minutes of rest). There should be from three to six such circles (depending on the level of physical training). The exercises below can be alternated in different circles.
Circuit training option for drying muscles
- Wide Grip/Reverse Grip Pull-Ups (on the bar)
- Pushups
- Dumbbell bench press (bench)/standing
- Weight Squats (dumbbells)
- Hanging leg raises (on the horizontal bar)/lying torso twists
Between strength training twice a week, you need to devote time to cardio loads – running, jump rope, biking, swimming (at least 40-50 minutes).
A couple of days a week with peace of mind can be left for rest – muscles also need rest time to recover.
Let's not hide: body drying for men – this is not an easy process even for strong-willed and patient representatives of the stronger sex. However, the embossed sexy body, which is sure to be a reward for effort and patience, will serve as a worthy motivation in order to strictly follow all the rules. We hope our tips will help in this!
Read also: Body drying for girls at home
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