Bodybuilding is perceived by many as synonymous with “gaining muscle mass“. But few of the uninitiated know that the muscle mass, even impressive, doesn’t show itself visually, at least until it is completely refined. Agreeing that bodybuilding is original in that it is more similar to the art of creating illusions, every self-respecting serious iron lover has no, no, and is obliged to pay attention from time to time to the planned stage of muscle drying.
Moreover, it is necessary to do this, if only, because a contrasting transition to a fat burning mode of training will subsequently make it possible to get a more tangible return already from training on weight or strength. So, whatever one may say, it is necessary to dry sooner or later. True, there is one condition, without which the training period of drying can turn into a real “bone carving”, this is the passage of the initial basic stage of gaining total muscle mass, which usually lasts from six months to two years.
If you have successfully passed the general, initial stage of a set of muscles, that is, you have already increased from 10 to 20 kilograms, you can safely add a “drying” work cycle to your annual plan. In order to avoid ambiguity, we clarify that the term “drying” means the aiming work of burning subcutaneous fat while striving to maximize the preservation of accumulated such work and then muscle tissue.
Armed with the intention to dry, it is worth understanding what you can hope for even after the successful implementation of the cycle. First, it is important to prepare psychologically. Since there will be no less training, the diet will be even more under control, and it is not necessary to rely on the growth of new muscle volumes in the conditions of drying. Lovers of the other is simply not given. It is necessary to be pursued only “for one hare”, in this case – for driving away the hated fat depots.
This also applies to the increase in power indices. In the mode of nutritional deficiency, – and he will – fight for those extra pounds and even grams at the bar is extremely difficult. Most likely, you will have to work in a slightly different mode, namely: to try to keep the bar of your own power records, at least at the same level. Believe me, this is a difficult job. And how you cope with it, will depend on the power performance, with which you will start the next “after drying” training cycle. But that’s not all. By counteracting the physiological decline of muscle strength, you will actively contribute to maintaining the maximum percentage of muscle mass in the body. As you have probably understood, this is one of the tasks before you.
So, in order to realize the fat burning cycle, lasting 12 weeks, you must first plan and then do the following.
You need to decide what result you will bring your muscles after this time. The fact is that the landslide weight loss practiced in the “non-athletes” environment is clearly not suitable for a bodybuilder.
The reason is trivial: with abundant weight loss, not only fat, but also muscle disappears, including all this is accompanied by dehydration. Based on the fact that muscles are protein and water, for the most part, this option can never be suitable for us.
It would be more reasonable to plan to burn fat reserves at the rate of a pound of its own weight per week. That is, there will be about 2 kg per month. And for 12 weeks, only 5-6 kg or so. With such a “sweep” of drying, it will be possible to guarantee that of all the weight lost, 75–80% of the fats burned, not the muscles. Be realistic, do not chase the ephemeral result.
If your excess weight clearly exceeds these figures, then be patient, you may need to go through several stages of drying, alternating each of them with other types of training. And in this case, as a result, you will receive both developed muscles and the percentage of body fat close to what you want.
To go to fat burning mode, you need to make the necessary adjustments to nutrition. The first thing to do is to organize a calorie deficit, but the deficit should be small – 250-300 kilocalories. In order to “calculate” it, you need to be extremely scormy about everything that you eat. Exceeding the specified threshold of deficiency is not worth it – there is a high risk of starting to lose muscle tissue. And sooner or later, an excessive deficit will slow down all metabolic reactions in the body, which will only slow down the breakdown of fats. And this we do not need.
You need to pay attention to those foods that you eat. It is important to exclude frankly non-sports products: sweets, pastries, fast food, low value in terms of nutritional value for the bodybuilder gastronomic masterpieces. It is important to focus on complex carbohydrates from cereals, animal proteins, preferably without excess fat. It is important to obtain the fats necessary for the body from vegetable oils, nuts and, not excluded, pharmacy fish oil. Let him – vegetable fat – will be a bit, but he, nevertheless, will be in your diet. This is necessary both for the joints and for the work of the whole organism, including for the normal functioning of the hormonal system.
It is believed that the calorie deficit, potentially leading to a decrease in body fat, can be achieved by increasing the duration of training. In particular, this was previously achieved due to the transition in all exercises of the training complex to the repeated regimen of 18-20 repetitions. But over time, it became clear that prolonged periods of such training lead to even more significant loss of muscle mass. Therefore, if you make changes to the training program, it is clearly not “sizzling.” It is best to stay in the same repeat mode – 8-12. But at the same time, nevertheless, it is worth to innovate in their usual training.
Constantly struggling with working weights falling down, you need to combine exercises with supersets in your workout, at your discretion. Maybe it will be one or a couple of supersets, or maybe the whole training will be arranged on this principle – not the point. Moreover, supersets can be for one target muscle group, as well as for muscles relatively distant from each other. The main thing is that the rest between individual approaches should be minimized, ideally no more than 30 seconds, and even less in the superset. It is clear that at the same time the working weights will fall – the muscles will not have time for full power recovery. In short, the training will have to be oriented “to strength endurance”.
It is possible and necessary to spur the fat burning effect by including an aerobic session in the final workout. It should not be extreme. Let it last 20-30 minutes, but in an interval manner. That is, the intensity of aerobic exercise should resemble a wave-like process, with dips at the beginning, in the middle and at the end of the session. For example, bicycle rides for 2-3 minutes at a moderate and slow pace, alternating with fifty or a hundred jumps on the spot with a skipping rope — that is also a way to test your endurance.
You should not include aerobics at the beginning of strength training. In the case when the cardio load follows the anaerobic one, its fat burning effect will be more noticeable, since you have to work in conditions of low blood sugar. Which, naturally, provokes the body to burn fat reserves, and relatively quickly. Of course, to achieve this goal will take some time. Usually enough mentioned 20-30 minutes, three or four times a week.
As food additives that stimulate the process of utilizing fat depots, the following can be allowed: carnitine products, caffeine, in combination with aspirin. But you need to use them just as additives – on the recommendation of the manufacturer, and guided by common sense. If you have problems with the mucous membrane of the digestive organs, exclude aspirin completely.
Caffeine, despite the fact that it allows you to mobilize the psyche in the right way and bring yourself to the required level of performance, is also appropriate in adequate quantities and only on training days, in the morning and one hour before the workout. The use of ephedrine-based supplements that are prohibited in our country is undesirable, you are not an asthmatic, and it is clearly not forbidden because of its usefulness for the organism in principle to a healthy person.
As an anti-catabolic agent, allowing you to resist muscle loss without risk to health, use the amino acids of the BCAA group, but, again, in the dosages prescribed by the manufacturer, based on your weight. Excessive dosages of amino acids can also lead to a breakdown of the digestive tract, which will instantly affect the performance of the whole “drying” as a whole. Eat amino acids with food, in the morning, before and after exercise.
Since working in a state of food shortages and heavy plowing in the hall requires considerable patience, it is important to set yourself up in advance that there will be a breakdown, mood changes, and a desire to eat plenty of temporarily banned products for 12 weeks, as well as disturb the nature of the split you choose.
Naturally, all this should be quietly swept aside, because the main and real reward ahead is a dried and muscle-playing figure, a truly athletic figure.