Before each beach season, hundreds of thousands, and possibly millions of people around the world remember that their bodies need to be put in order. Get rid of excess weight, tighten muscles. For an ordinary citizen, this process is called weight loss and usually lasts 1-2 months. Around the same time in the gyms, bodybuilders begin to "dry". At first glance, both processes are completely identical and aim to achieve the same results; in practice, they have different tasks, different deadlines for achieving them, dissimilar methods and methods. Weight loss and drying - what's the difference?
The goals of "drying" and losing weight
The goal of weight loss is to lose excess weight, primarily fat. Usually, “losing weight” goes on some kind of diet and signs up for the nearest gym (sometimes prefers outdoor activities, if the weather allows). In most cases, the weight loss program is designed in such a way as to lose weight as quickly as possible (the declared goal is 10-15 kg per month, and this is rather “modest”). There is no particular concern for muscle preservation. Weight loss occurs mainly due to a decrease in water content, muscle weight, and only then - body fat (our body is very reluctant and slowly consumes fat, considering it as a kind of emergency reserve). The method of losing weight is purely mechanical: by reducing the calorie content of the diet and increasing mobility.
The purpose of drying is not only to get rid of excess body fat, but also to maintain the gained muscle weight. A distinctive feature of cutting is that it follows a period of targeted mass gain (muscle growth occurs only in conditions of a high calorie diet, when it is simply impossible to avoid fat accumulation). An athlete, in contrast to simply “losing weight”, is vitally interested in cutting only subcutaneous fat in order to improve muscle relief, and he is not intrigued by the vague phrase “general weight loss”. Thus, the main difference between losing weight and drying is in the goals: in the first case, they talk about a decrease in body weight in general, in the second - only subcutaneous fat, and, of course, with the preservation of muscles.
Rigidity of diets
Drying differs from weight loss also by the rigidity of the diet. Firstly, it takes 2-3 months, during which the athlete must adhere to a strictly balanced diet (with a reduced calorie content, which is doubly problematic under conditions of heavy high-intensity training). While simple weight loss takes no more than 1-1.5 months. Secondly, the diet itself is more strict (although a lot here depends on the preferences of the person who is losing weight: multi-diets have always been in high demand, and it is much more difficult to maintain them than a meager, but varied diet). Deviation from the developed diet is not allowed, which sometimes involves eating at the strictly allotted time for this up to 5-6 times a day.
As for the rigidity of diets for simple weight loss, and not drying, they range from very rigid (1.5-2-week mono-diets) to very mild (with the rejection of several snacks, including at night, and a decrease in the calorie content of one from meals, usually breakfast, although it would be better not to eat at night). The diets are related by the fact that, if they are observed, the use of sweet and farinaceous foods is not allowed.
Athletes enrich their diet with sports nutrition elements: strong vitamin-mineral complexes (depending on the level of training, from Multitabs Intensive or Alphabet Effect, to Animal Pak) and proteins or amino acids (as a source of protein). Pharmacological support is necessary to maintain the gained muscle mass.
The use of special means for weight loss
If the goal is to reduce the overall weight, then special means are often used. They can be natural or based on natural ingredients (for example, grapefruit juice or a mixture of lemon juice and grated garlic), or they can be of pharmacological origin (fat burners). In the latter case, substances of different origin and different directions of influence are used: thermogenics (caffeine), fat burners (L-carnitine), various accelerators of metabolic processes (green tea). Sometimes combined drugs are used. Their distinguishing feature is a weak effect (for example, green tea helps to lose up to 80 kcal per day, which is equivalent to losing only 1-1.2 kg in a month).
During drying, athletes use a greater number of various pharmacological preparations, each of which has a narrow focus of action. At the same time, substances of the entire spectrum of action are taken: caffeine (in conjunction with ephedrine and aspirin), L-carnitine, guarana extract, appetite suppressants and calorie blockers, diuretics. Fat is a natural place to accumulate moisture, so diuretics help to quickly get rid of it. We must be aware that such a “chemical” load affects the body quite badly, both in terms of physiology and psychology (spoiled mood, sleep problems).
Efficiency
Which is more effective: weight loss or drying? The answer is not so obvious. If drying is carried out for the result, especially when the result is evaluated not only by the athlete, but also by his coach, then its effectiveness can be very high. When losing weight, the only form of control is self-tracking of results (usually using a floor scale). High risks of "failure" and rapid weight gain. Doctors recommend losing no more than 1.5 kg of weight per month, otherwise weight loss is carried out mainly due to dehydration and loss of muscle mass. In general, the effectiveness of the methods depends on the previously set goals that need to be achieved and the ability to withstand diet and exercise.
As for the preservation of the results after the completion of the active phase of weight loss or drying, there are no special differences here. Professional athletes in the offseason gain up to 20-30 kg of fat mass. The stage of hard weight loss ends with a kind of denouement, when the “thinner” begins to heavily lean on food. At the same time, the body is arranged in such a way that it will prepare for a possible repetition of a hunger strike and store fat deposits in double quantity. Of course, with the right approach to dieting and losing weight by no more than 1-1.5 kg per month (12-18 kg per year), these problems can be avoided, because. the body has time to get used to the reduced weight and does not seek to return the mass.
Much depends on the ability of a person to refuse in the future from the use of sweet, mealy, fatty. To save the results achieved. Moreover, this does not depend on whether a weight loss or drying program was performed.
Can everyone dry?
Can an ordinary person, a non-athlete, refuse to lose weight in general and, like bodybuilders, get rid of excess weight with the help of a set of drying measures?
No, and here's why:
- drying is violence against the body, professional athletes are in a state of incessant stress for 3 months, which is detrimental to the human psyche;
- drying requires the use of a mass of pharmacological preparations, which is a poison for the body, moreover, it comes out in a decent amount;
- the duration of the drying stage is up to 3 months, during which the body loses up to 30 kg (or 10 kg every month), which is extremely difficult for an unprepared person;
- drying is also maintaining the achieved level of muscle mass, which requires the use of special sports nutrition and daily hard long workouts.
The duration and severity of drying make it unsuitable for people who are forced to combine the process of losing weight with their daily obligations (work, study, family and household chores)
BODY DRYING
Who needs body drying?
Who doesn't need body drying?
First steps
fat fat
Keeping a food diary.
The role of carbohydrates
Workout
Drying should make you much more efficient. If you leave the gym without a single drop of sweat, the training was in vain. During training, your heart rate should be kept at 120-140 beats per minute - ideal for fat burning. Do not chase weights during this period, take less, but do more reps, more sets. Do basic exercises, they involve large muscle groups, stimulate processes more strongly. It is not necessary to do long cardio, you can keep your heart rate in this range by training in superset mode (for example, 3 exercises in a superset that are performed without rest). If you want to change your training drastically, try CrossFit. Instead of regular running, try interval running (whether you run on the track or on the street).
You can see the detailed training program here:
a. Drying the body for girls. Training program.
b. Body drying for men. Training program.
http://pro-kachaem.ru/pitanie/sushka
Nutrition
Since the female body is strikingly different from the male body, drying the body for girls will have several features.
The behavior of female fat cells is atypical for male cells. This is manifested by the fact that female adipocytes are always trying to keep their whole, to remain filled with fat.
Percentage of body fat.
For a man and for a woman, the same indicators mean completely different things, so pay attention not only to the numbers.
Different indicators are due to a higher fat content in organs and muscles in women, the same applies to subcutaneous fat. The norm for a woman is 23-27% (for men 16%).
“The diet for girls should take into account the peculiarities of female physiology”
Here you can go to a detailed review:
1. Drying the body for girls.
§ Menu for every day.
§ Menu for the week.
§ Menu for the month.
2. Body drying for men
§ Menu for every day.
§ Menu for the week.
§ Menu for the month.
Water and body drying
The relief body can never be perfectly defined, the muscles will not be so well split if a lot of water has accumulated in the athlete's body. Many write that drying does not provide for getting rid of water, but this is a mistake. Draining water is the last stage of drying. And throughout the entire process, it is more convenient to monitor your progress when the body copes well with the removal of excess water.
How to prevent water retention? Give it to the body in sufficient quantities. The more you drink, the better the body removes excess water. If you don't get enough, your body will try to hold it back and you will start to swell. Your effectiveness in training will also decrease, as a dehydrated person works less intensively.
“Remember: the more water you drink, the less it will accumulate in the body”
Milk products
Most athletes argue that dairy products should not be consumed while drying the body. If you eat 1 kilogram of a dairy product, in which the fat content is 3%, 30 grams of very harmful, saturated fat of animal origin will enter your body. The exception is fat-free cottage cheese, although it contains approximately 2-3% milk sugar, which contributes to water retention in the body. Water partially slows down the burning of fat, so you can use low-fat cottage cheese for the first weeks of drying (then the diet slows down the drying of the body). You can diversify your diet during drying with mussels, rapana, shrimp, canned fish (tuna, pink salmon), lean veal, if your body burns fat easily and with a less rigid diet.
Sports supplements
Is it possible to do without sports supplements, only with efforts, limiting yourself in nutrition and giving all your best in training? Undoubtedly, it is possible. However, sports supplements will significantly improve the quality of your life on cutting.
Why do we need sports supplements for drying?
An example of a bad menu for home drying the body
this diet is wrong
Morning
Soup (meat broth) + 2 slices of bread or coffee + 2 sandwiches with butter / sausage / cheese
Dinner
Porridge / pasta / potatoes - 200 - 300 gr ready-made + 150 gr meat / fish cooked in the usual way (fried in oil)
Dinner
Soup + porridge / pasta / potatoes + goulash / chop / cutlet + bread
For an ordinary person, this diet would be acceptable if he spent a lot of energy per day (if a person works at a construction site or leads an active lifestyle). But on drying the body at home, such a diet will not work. Because it contains a lot of wrong products, namely:
An example of a good menu for home drying the body
Morning
Complex carbs + some protein (oatmeal + scrambled eggs)
Snack between morning and lunch
Chicken fillet + durum wheat grits or pasta (chicken fillet cooked in a slow cooker / air grill / steamer / fried on a non-stick coating without sunflower oil)
Dinner
Rice/buckwheat (without butter)
Chicken fillet / fish fillet (chicken fillet cooked in a slow cooker / air grill / steamer / fried on a non-stick coating without sunflower oil)
Fiber - salad tomatoes / cucumbers / greens (seasoned not with mayonnaise / sunflower oil, but with lemon juice)
2 boiled eggs (possible with yolk, because we are not competing athletes)
Between lunch and dinner
Chicken fillet/fish fillet
Dinner
Fat Free Cottage Cheese/Whey Protein Isolate Shake
In this diet, we see that the main share of carbohydrates is in the first half of the day, and in the second half we gradually move on to protein foods. Drying the body at home occurs only through proper nutrition.
Drying by professionals
There are legends about the diet of bodybuilders. These legendary people can eat seven or even eight times a day, eat at night, before going to bed and early in the morning, just by opening their eyes. Some people set an alarm for the night to wake up in the middle of the night and "kill their catabolism" by drinking dozens of egg whites or swallowing huge protein shakes. Oddly enough, but it is this lifestyle that allows you to demonstrate high-quality muscles and a flat relief press at the Olympic Games. Even if all the time watching the treats of a bodybuilder from the side, it is extremely difficult to understand anything.
The same bodybuilder consumes a huge amount of food per day, bringing the daily calorie content of food to 5000, 6000 and even 11,000 calories! Then the same athlete, before our eyes, decreasing in volume, begins to eat ridiculous portions of food, eating ten times less than before during the whole day. So, how should a person devoted to power sports still eat? Is it even worth repeating the pro diet to the average gym client to improve your body weight to the desired size or build quality muscles? If so, what kind of food can you eat to have a beautiful and healthy physique? I will try to answer all these questions in this article about drying the body for women and men from the site pro-kachaem.ru.
The role of drying the body in preparation for the competition
Previously, many athletes tried to achieve beautiful relief mainly by increasing the training weight (the sum of all the weight lifted for all sets and repetitions in them) and minor aerobic sessions. However, this method largely suffered losses from the more reasonable approach of sports nutrition. Just one good serving of carbohydrate foods (100 grams of rice - about 320 calories) will offset the lipotropic effect of a 45 minute aerobic workout (drops approximately 300-340 calories)! Let, which is easier, do 3 auxiliary workouts a day, or give up 3 servings of starchy foods, replacing it with fiber and protein?
Adhering to a strict diet, you can safely get rid of fat, while not losing muscle mass and strength with short, enhanced workouts, which modern bodybuilders successfully do, preserving their colossal strength standards even against the background of a body drying diet.
BODY DRYING
Drying the body - reducing the percentage of subcutaneous fat to obtain lean muscle mass. As a result of this process, relief, muscle section appear, water is excreted from the body.
Who needs body drying?
§ First of all - to professional sportsmen. In the 70s, athletes preferred to stick to their form all year round, but modern athletes use cycles of “mass-drying”. With the help of mass gain, you can build more muscle, with the help of drying and the necessary supplements, you can burn fat with minimal loss of dry mass. Thus, the result is much better.
§ People who have sufficient muscle mass with a percentage of subcutaneous fat of 20% or more. If your muscles are in good shape and you want to emphasize the relief, drying the body is exactly what you need.
Who doesn't need body drying?
§ If you are overweight, you need to lose weight, not dry. And if you still do not go in for sports, then this is a completely useless undertaking.
§ If the body weight is small (or underweight), but you are infuriated by a small fat layer on the abdomen, just adjust your diet, you eat little and wrong.
What is the difference between drying the body and losing weight?
Now drying the body has become more popular in the female circle. And all because most of the ladies attributed the drying of the body to new, more “effective diets” than they thought up before. And in most cases, women just want to lose weight. While drying and losing weight are two different processes. When a girl or woman says she wants to dry off, she usually means getting rid of "fat sides", "ears on the pope", etc. Almost no one, except for athletes, can imagine how the shoulders will be split, how the cubes on the stomach will appear and how the quadriceps will stand out. In addition, it is more difficult for women to achieve the same percentage of subcutaneous fat as a man (for example, about 5%), and often even impossible and unnecessary.
Drying is a gradual process, every week a person controls himself more and more, monitors what he eats and drinks, how much and when; changes training. During the drying period, the body works on the verge of stress. We can say that drying is a deception by a person of his body, because it is incredibly difficult to part with such “necessary” reserves.
Weight loss is an easier, body-sparing process. You can even not play sports, adjust your diet and that's it!
The only thing you need to know in order to lose weight is that you must burn more calories than you consume.-----
First steps
You know what drying of the body is, it suits you and you are ready. Where to start?
Calculation of dry muscle mass (SMT - dry body mass)
It is important not to dry more than necessary, that is, not to lose more muscle, in addition to fat. Therefore, we will calculate the lean muscle mass in order to know approximately how much fat you need to burn in a selected period of time.
Before starting, you need to know the percentage of subcutaneous fat in your body and weight.
For example, let's take a man and a woman. 95 kg male with 30% body fat, 60 kg woman with 25% body fat.
Formula SMT \u003d Weight - (Weight * (% fat / 100))
For a man, SMT \u003d 95 - (95 * (30/100)) \u003d 66.5 kg
For a woman, SMT \u003d 60 - (60 * (25/100)) \u003d 45 kg
The method for determining subcutaneous fat is simple: stand up straight, find a point 10 cm to the right of the navel at its same height, pinch the skin with your fingers and fat at this place and measure the thickness of the resulting fold with a caliper (ruler, caliper). The resulting figure in millimeters and age must be compared with this table showing the level fat
A man needs to burn 23.75 kg of fat. A woman needs to burn 9 kg of fat. Based on the approximate value of the fat to be eliminated, we determine the drying time and calculate the diet.
Keeping a food diary.
For the first week, you need to adjust the diet for fat burning, reduce the number of calories consumed per day, which mainly enter our body with carbohydrates. If before that you were sitting on the mass, at first just eat portions half as much. After a week, standing on the scales, you will understand whether the fat is leaving, whether the weight has shifted or not.
§ If you have lost 2-3 kg in a week, do not change anything in your diet.
§ If your weight has not moved, cut calories, carbohydrates by half.
§ If you have lost about 5 kg, increase the caloric content of the diet a little, at this rate the body will quickly go into stress mode, stall and will no longer want to give you precious fuel.
With each week, the amount of carbohydrates should decrease, the last meal is carbohydrate-free. But if in the 6th week you realize that you already have enough relief, you don’t want to continue, you don’t have to. Gradually return carbohydrates to 3/4 of your norm.
The role of carbohydrates
You will need to use the calorie content table of our website pro-kachaem.ru and the table for calculating the glycemic index of calories. An important part is the exclusion of simple and high glycemic carbohydrates. Throughout the drying of the body, it is required to control the percentage of subcutaneous fat with the help of tests, measurements, weighings. When the lipotronic process starts to stop, for 3-6 days you will have to reduce the daily dosage of sugars. Gradually and strongly shift the carbohydrate balance towards ketosis, limiting the body from poly-, mono-, di-saccharides.
When drying the body, small portions of unprocessed rice cereal, oatmeal, buckwheat and pasta made from unprocessed rye flour are consumed. Vegetables contain a small amount of carbohydrates and help to satisfy hunger better, due to the larger volume. A two hundred gram serving corresponds to forty carbohydrate calories.
It is well known that too frequent and long trainings have a bad effect on the immunity and renewing abilities of bodybuilders, but at the same time, the positive side is a pronounced catabolic effect (fat burning by drying the body of the diet). Today's athletes are increasingly choosing to lose fat through diet rather than hard, exhausting exercise.
The amount of carbohydrates consumed directly depends on the goal of the athlete. Usually, the more fat you need to burn, the less carbohydrates in the diet. The most severe mode of carbohydrate starvation is with a dosage of carbohydrates from 0 to 55-70 grams per day. These figures cannot be universal, because each person needs to calculate his own approach and diet individually. With the help of body drying for women and men, you can see the result in a short time and enjoy the relief of your body.
The amount of carbohydrates taken by a person should be selected individually, taking into account the characteristics of the body and physique. Professional weightlifter
about 120 kilograms, in order to maintain their weight, consumes about 600 - 700 grams of carbohydrates in the off-season. For him, a daily portion of carbohydrates of 200 grams may be too small, and such a diet will seem too rigid. This is all from the fact that he has a very large muscle mass, carbohydrates are synthesized into glycogen in the muscles and the body has nothing to consume. An elderly plump woman, devoid of muscles, will fruitlessly struggle with excess weight, even if she consumes 25 grams of sugars daily.
Gradually, throughout the diet, you need to reduce the amount of carbohydrates consumed per day until the process of burning body fat is activated. If the drying of the body is slowing down, then reduce some of the calories due to sugars. Little by little, reduce the amount of starchy foods you consume, and the drying of the body will advance. Is there any health hazard? The most dangerous is the type of food that excludes the use of carbohydrates. Overloading the body with proteins significantly increases the load on the kidneys. There is also a chance to earn ketosis (when ketone bodies accumulate in the blood) and ketoacidosis (poisoning by ketone bodies, blood oxidation). Symptoms are weakness, dry lips, drowsiness, acetone smell and some other unpleasant effects.
Intensive drinking, gradual restriction of the amount of carbohydrates and the adoption of separate portions of carbohydrates (in case of symptoms of ketoacytosis) help girls and men to stay dry for several months without significant health consequences.
The effectiveness of this diet is amazing, and the result is really worth the effort! Over a period of one and a half to two or three months, most bodybuilders have achieved a stunning relief, due to the fact that during the diet the body burned from 10 to 30 kilograms of fat.
Conclusion: drying the body occurs by reducing the intake of carbohydrates and increasing the amount of protein consumed. Drying protein is needed so that our muscles do not break down on a low-carb diet. At the same time, training should be aimed only at burning fat, you need to wait a little with strength training. The main meals should be in the morning and at lunch, in the late afternoon you need to reduce the amount of carbohydrates and compensate for them with protein.
Sometimes drying the body draws muscles better than long workouts in the gym.
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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1st category in weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.
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Date: 2014-10-15 Views: 33 724 Grade: 5.0
In general, weight loss is when a person strives to reduce the weight of his body. "Drying" is when a person seeks to reduce only the amount of subcutaneous fat, while maintaining muscle. But the fact is that with a decrease in subcutaneous fat, a decrease in body weight inevitably occurs, as with normal weight loss. On the other hand, the vast majority of people who lose weight also seek to reduce weight only due to subcutaneous fat. Since it is the muscles that give beauty and shape to both men and women. And this is understood by everyone who is at least a little friends with the head. That is, it turns out that drying is just a kind of weight loss. And ideally, it should be the same. You can just say that "drying" is usually more professional weight loss. Yes, and the word is more pleasant for the hearing of athletes. Since for the most part they do not want to lose weight, but they have to lose weight so that relief appears. And since “drying” and losing weight are fundamentally the same thing, then diets and training methods are the same. It's just that professional diets for weight loss are richer in protein, as athletes value their muscles and do not want to part with them. And ordinary people do not value them much, since they got them not as a result of hard training, but as a result of simply gaining excess weight. Since even if you don’t do anything, but just stupidly get fat, then along with fat, your muscle mass will also increase slightly. Therefore, if you just want to lose weight, but value your muscles, then you can safely say: - I dry myself! If you do not care about your muscles, and you just want to lose weight at any cost, then this is no longer drying. It's just weight loss. But lately, there are fewer and fewer such people. Complexes of exercises for "drying" and weight loss
By the way, most of my plans for "drying" (relief), in fact, do not differ from plans for weight loss. Since in both cases you need to reduce weight. It’s just that in the case of relief, as a rule, you need to reduce weight slightly (3-5 kg), and in the case of weight loss plans, more than 5 kg. Well, it's all conditional. This is achieved by the fact that the plans for the relief are more aimed at maintaining muscle mass. And in plans for weight loss, more emphasis is placed on burning fat. Here you can see: If you take a closer look, you will see that some plans are present in both sections and can be equally suitable for both relief and weight loss. This is all because, from the point of view of physiology, "drying" is nothing more than proper weight loss.Diets for "drying" and weight loss
Just like training plans, these two types of diets are not fundamentally different from each other. More precisely, they should not differ with the right approach. But many people who lose weight reduce not only the amount of calories, but also the amount of protein. Therefore, both fat and muscle are consumed. And in any competent diet for weight loss, there should be enough protein to preserve muscle. You can see examples of diets:Conclusion
As I said at the beginning of the article, "drying" is just professional weight loss. Many may disagree with me, but from the point of view of physiology, there are no differences. Therefore, do not lose weight just to lose weight at any cost. And lose weight wisely. That is, dry. And then, under the thinned layer of subcutaneous fat, you will have a muscular relief, and not bones. Good luck!By the way, you can order
The processes of drying and losing weight differ in their end goals. When drying, the athlete's actions are aimed at reducing the mass of subcutaneous fat and achieving body relief. And the main desire of a losing weight person is to achieve a decrease in the total body weight and the volume of its specific parts: the abdomen, hips, buttocks, etc.
Cutting and weight loss strategies overlap in many ways and often lead to similar intermediate results. So, during drying, the athlete does not set himself the task of reducing the total weight, but this still happens - by reducing subcutaneous fat deposits. And in the process of normal weight loss, first of all, they get rid of fats, as with drying. After all, correcting the figure by reducing muscle mass when there are excess fats is not only difficult, but also unreasonable - muscles make the body elastic and strong.
We can say that drying is a type of weight loss that involves maintaining muscle volume. And the ultimate goal of drying is to obtain high-quality relief.
Insofar as slimming and drying, by and large, the same processes, then the methods they use are the same: diet and exercise. It’s just that the nutrition of an athlete on drying is especially rich in proteins, since he needs to save muscle mass. And fans of a healthy lifestyle, losing weight in the usual way, are not concerned about muscle volume and are not so dependent on protein foods.
Nutrition and exercise for drying and losing weight
Drying and weight loss training are very similar, they use many common exercises and the same methods and methods of training. After all, the ultimate goal is one - to drive fat. Only athletes who lose weight in the usual way focus on increased fat burning - from five kilograms and above. And when drying, it is enough to get rid of a few kilograms (up to 5). For weight loss, there is an effective method: the maximum increase in the intensity of loads during one workout. This technique is great for burning fat, but it also affects muscles.
Diet is important for both quality drying and weight loss. The composition of products, calorie content, nutrition patterns are not fundamentally different. During both processes, there is a strict calorie count, but drying requires an increased amount of protein, and for weight loss it is less important.
Although athletes who lose weight in the usual way may not saturate their menu with proteins, they still do it. First, protein foods are less caloric than carbohydrates and fats. Secondly, people today increasingly prefer not just to lose weight, but to dry. After all, the beauty of the body lies not only in harmony, but also in the presence of (at least) minimal muscle relief. Even slightly visible outlines of the muscles give the figure a strong, healthy, elastic and toned look. Therefore, an additional amount of protein in the diet will not interfere even with fitness enthusiasts who lose weight in the usual way.
What is the difference between cutting and losing weight?The net difference between these two concepts is that when losing weight, the primary goal is to lose weight itself, and the process of "drying" pursues a decrease in the percentage of subcutaneous fat, while maintaining muscle. But in practice, everything is somewhat more complicated, because any weight loss entails a general decrease in body weight.
Of course, most people who are trying to lose weight implicitly want to reduce subcutaneous fat, because everyone understands that the beauty of the human body lies in muscle relief. This applies equally to both men and women.
Thus, we come to the conclusion that the process of "drying" and the usual weight loss implies the same goal, only the first concept is more often used in the world of sports. And here the athlete does not so much want to lose weight, but without this it simply will not be possible to achieve maximum relief.
And since we have come to the conclusion that the essence of these two concepts is reduced to a single result, it means that similar diets and types of training can also be used. But here you should pay attention to the fact that sports diets are aimed at athletes who, as a rule, do not want to part with muscle mass, and therefore consume large amounts of protein. But in harmony with intense training, calories are quickly burned, and here we will see the difference in this diet between an athlete and an ordinary person. The latter will simply gain weight, because it is unlikely that he values \u200b\u200bthe muscles that he lay on the couch.
Therefore, you can say “I dry myself” if you still value your muscles and prefer a sports version of the diet. If the goal is just to lose weight, and the method does not matter to you, it is more correct to call it weight loss.
Complexes of exercises for weight loss and "drying"
Such complexes in most cases do not contain a significant difference, because in each of them the goal is to reduce weight. The main difference, as a rule, is the number of kilograms that you need to get rid of. In the case of classical "drying", this amount is most often limited to 5 kg, in the case of normal weight loss - more than 5 kg. These figures are given conditionally, in order to indicate the difference and emphasize that “drying” means maintaining muscle mass, and losing weight is aimed at a radical result. And the bigger it is, the better.
How to eat when losing weight and "drying"
Just as in the case of the training program, the types of diets will not be drastically different. Or rather, they shouldn't. However, many people who are trying to lose weight restrict not only the amount of calories in their diet, but also the protein content. This entails getting rid of both fat and muscle. While any well-designed dietary program should take into account the consumption of a sufficient amount of protein.
Conclusion
One may disagree with the statement that “drying” and losing weight are the most similar processes, but from the point of view of physiology, this is exactly what it is. Therefore, you do not need to try to lose weight by any means, lose weight correctly, because, as mentioned above, beauty is in the muscles. And in order for the result to be more positive. Be sure to combine active exercise with diets! Good luck!