How to dry properly in bodybuilding

Video: DRYING OUT FOR COMPETITION! #RXRants

Content

Steps
Method 1 of 3: Make a Plan
Method 2 of 3: Make dietary changes
Method 3 of 3: Adjust your workouts
Warnings

Drying in bodybuilding means reducing the percentage of body fat while maintaining muscle mass. To achieve this, you need to cut back on your calorie intake. As a result, the body will begin to use the energy stored in fat stores. For bodybuilders, this process is not the norm, as they usually consume a large number of calories in order to build muscle. If you are bodybuilding and want to dry out, first of all, you need to start observing a special diet. Then you need to structure your workouts in such a way as to burn more calories daily.

Steps

Method 1 of 3: Make a Plan

1 Weigh yourself and calculate your body fat percentage. If you want to lose fat, first you need to find out what shape you are in. Weigh yourself on a scale and measure body fat with a caliper. By measuring with a caliper, you can calculate your body fat percentage based on your height and weight.
- Drying means preserving muscle mass while reducing the percentage of fat. Therefore, you need to find a way to determine whether you are losing weight through muscle or fat. The easiest way to find out is to calculate your body fat percentage.
- There are many services on the Internet to measure the percentage of body fat. All you need to do is enter the measurements taken with a caliper and your physical data, and the program will calculate the percentage of fat in your body.
2 Set yourself a goal to reduce weight to a certain point. When starting drying, it is important to set a goal for yourself to lose a certain amount of kilograms. You can set a specific period. Usually, people set themselves the goal of dropping this much in a week. This makes it easier to track your progress by making timely changes to nutrition and exercise. It also allows you to set the end date for drying.
- Many people set themselves the goal of losing 500 g in a week during drying. This goal is quite achievable with some changes in diet and lifestyle.
- Aiming to lose more than 500 grams in a week will require dieting and possibly other drastic measures that can be unhealthy.
- Calculate by what day you should finish drying and set intermediate goals. Make sure you have enough time ahead of you to lose 500g per week without harm to your health and eventually reach your goal.
3 If you are not meeting your goal, adjust your workouts and nutrition. Do not be afraid to make noticeable changes to the program while drying. If you are losing less weight. than planned, reduce your calorie intake, change your diet or exercise. Designing an effective drying program can require tangible lifestyle changes.
- If your workouts are not getting the desired effect while drying, consult a fitness instructor. A specialist can suggest what you are missing to achieve your goal.
- Self-control is important during drying. Try to avoid food temptations and stick to a new diet until you reach your goal.
4 Count your calories. When drying, you need to reduce your calorie intake so that you consume less than you spend.Record what you ate, serving size, and calories consumed each day. You can keep a diary or use a calorie counting app such as MyFitnessPal or SuperTracker.
- You can also keep a workout diary, both using the app and using a paper diary. Thanks to this, you will see how effective your workouts are for fat burning.

Method 2 of 3: Make dietary changes

1 Cut back on your calorie intake. During the drying process, you need to consume fewer calories than the body normally burns in a day. This is called a calorie deficit. When you eat less than your body is using, it uses fat to make up for the lack of calories.
- When drying, aim to consume 10 calories for every 500 grams of lean body mass. For example, if your lean body mass is 80 kg, you should consume no more than 1600 calories per day.
2 Make changes gradually. Once you start drying, you need to reduce your calorie intake gradually. This helps to psychologically tune in to eating less food. Also, the body will physically get used to the fact that now it will need to process less food every day.
- A sharp decrease in the amount of food consumed can affect metabolism, and then the percentage of fat will increase.
3 Eat a lot of protein. In addition to reducing the number of calories consumed, it is necessary to formulate the right diet. Make protein the main food you consume so you don't lose muscle mass and burn more calories.
- At the same time, nutrition should remain varied so as not to deprive the body of the necessary nutrients. Try to eat low-fat foods and limit your carbohydrate intake.
- While drying, you can consume foods such as grilled meats, vegetables, low-fat cottage cheese, eggs and almonds.
4 Don't skip healthy fats. During drying, fat cannot be completely eliminated from the diet. The healthy fats found in fish, seeds, and nuts are important for maintaining all bodily functions. They are also a source of energy, which is needed with increased aerobic activity.
- Consuming fat doesn't mean that your body fat percentage will automatically increase. Fat contains more calories than protein and carbohydrates, but it also satiates better and provides more energy.
5 Eliminate sugar, alcohol, and unnecessary oils and fats from your diet. When drying, try to choose foods that you can eat without added sugars or oils. Also grill or steam food so you don't have to use oil.
- During drying, it is also worth giving up alcohol. In the body, it is converted into sugar and acts as empty calories.
6 Eat more often. When reducing your daily food intake, try to eat more often to feel better. Providing the body with food at frequent intervals allows you to feel less hungry than with three meals a day. The body and brain will receive the necessary energy in a timely manner and remain active.
- Distributing calories across several meals throughout the day is not necessary to speed up the process of losing weight, but so that you do not feel so hungry.
- Try to divide your daily diet into 6-8 small meals. This is usually the way bodybuilders eat, but your portions should be much smaller.
- You can eat light foods that usually do not require long cooking, such as cottage cheese, nuts, raw vegetables, fruits, grilled meats (chicken or salmon).
7 Take in vitamins and minerals daily. While you dry out your body, it may not be getting essential nutrients. Buy a multivitamin or mineral supplement for every day, such as iron or calcium.

Method 3 of 3: Adjust your workouts

1 Track your progress. Progress should be monitored continuously during drying.Weigh yourself regularly on a scale and check your body fat percentage. Determine if you are getting close enough to your goal.
- By tracking your weight loss process, you can see if your drying program is working and needs to be changed.
2 Get more cardio. If you want to get rid of excess fat, you need to pay more attention to cardio. This will burn more calories and create the deficit you want.
- Some good cardio exercises that can be done at home include squats, burpees, long jumps, climbing exercise, jumping in place with changing positions of arms and legs, and jumping rope.
3 Drink plenty of water. It is very beneficial to drink plenty of water during drying. This is necessary in order, firstly, to replenish fluid reserves, without which all body systems will not be able to work effectively, and secondly, in order to feel full longer in conditions of a calorie deficit.
- It is preferable to drink water rather than sports or carbonated drinks. Water saturates the cells of the body better, does not add extra calories to the diet and is not a source of sugar.
4 Continue exercising with weights. While drying, you can also build muscle mass, although it is much more important to direct all efforts so as not to lose the muscle mass that you already have. Do weights to maintain your current muscle mass.
- As you build muscle, it will be more difficult for you to determine if you are burning fat while you dry. Your total weight will increase or decrease slowly due to muscle growth, and you may feel like you are slowly burning fat. You will need to recalculate your BMI and determine how much fat you have lost in relation to lean muscle mass.