It often happens that people who start to exercise to improve their body shapes over time feel that, despite the successful pumping muscles can not get rid of the excess fat layer.To achieve this goal requires not only the right to pump up muscle mass, but you need to go on a special diet, in which the drying of muscles will not take too long.Without sticking to a special diet during training almost perfect result is not achievable.
Inherently drying muscles is quite time-consuming process, during which improves muscle relief.This is possible only when the level of subcutaneous fat.The duration of this process depends on the degree of physical training person.Do not forget that during the diet may reduce not only the level of fat and muscle mass, so drying muscles require a special diet, in which caloric intake is reduced gradually, but at a cost they should be more revenue powered.
First of all, exclude from the diet of animal fats such as cheese, bacon, butter and fast carbohydrates, represented by sugar confectionery.The diet in sufficient amounts should be vegetable fats contained in the olive or linseed oil.Drying muscles require adequate intake 3 and omega 6 fatty acids in the fatty fish.Excellent exposure and provides inclusion in the diet of a large number of slow carbohydrates in various cereals, vegetables, bakery products made from rye flour, unsweetened fruit.Drying with increased muscle mass requires increasing muscle protein intake because it is the main source of amino acids needed for building muscle cells.
With this mode, the power should eat 6-7 a day, but the food consumed in small portions.Reducing the number of meals leads to a decrease in muscle mass and significant increase in body fat.Drying muscles provides drinking adequate amounts of all essential vitamins and minerals, so experts advise during vresya drying muscles to take supplements containing the whole complex of nutrients.
In this period also need to closely monitor the water regime.The day should eat at least 2-3 liters of fluid.Professional athletes in order to achieve excellent results take special supplements, authorized by the Ministry of Health.These include syvorochny protein, amino acids BCAA, creatine, leucine, glutamine and other drugs.Their use must be approved by your doctor.
Drying muscles is not only a balanced diet, but also the relevant training.Played the following 3 times a week.Strength training concludes the 20 minute performance of aerobic exercise.In the days free from basic training, perform aerobic exercise.Their duration - 30 minutes.During these training is intense burning fat and glucose, which helps to reduce body fat.It should monitor the intensity of exercise, because at too high intensity exercise can turn into anaerobic, which is typical for the power exercises.
before exercise can not eat any carbohydrates, because they stimulate the production of insulin, which prevents fat burning.It is best to do aerobic exercise in the morning before the first meal.
Drying abdominal muscles during an appropriate diet and perform the most effective exercises to improve abdominal muscles will give a result that you will be proud of.
