Sports and FitnessBuild-up of muscle mass

Drying the muscles is the process for improving muscle relief

It often happens that people who start to exercise in order to improve the shape of their body over time feel that, despite the successful pumping of muscles, can not get rid of the excess fat layer. To achieve this goal, you need not only to properly pump muscle mass, but you need to switch to a special diet, in which the drying of muscles will take not too long. Without adherence to a special diet during training, the ideal result is practically not achievable.

In fact, the drying of muscles is a rather laborious process, during which the relief of muscles improves . This is possible only with a decrease in the level of subcutaneous fat. The duration of this process depends on the degree of physical training of a person. Do not forget that during the diet, not only the level of fat can decrease, but also muscle mass, so drying the muscles requires a special diet, in which the caloric content of the diet is reduced gradually, but the costs must be greater than the intake with food.

First of all, the diet excludes animal fats such as cheese, fat, butter and fast carbohydrates, represented by sugar, confectionery. In the diet in sufficient quantities should be vegetable fats, contained in olive or linseed oil. Drying the muscles will require sufficient intake of 3 and 6 Omega fatty acids contained in fatty fish. Excellent effect is also included in the diet of a large number of slow carbohydrates, contained in various cereals, vegetables, flour products from rye flour, unsweetened fruits. Drying the muscles with increasing muscle mass requires an increase in protein intake, since it is the main source of amino acids necessary for the construction of muscle cells.

With this diet, you should eat 6-7 per day, but at the same time, the food is consumed in small portions. Reducing the number of meals leads to a decrease in muscle mass and a significant increase in body fat. Drying the muscles requires the use of a sufficient number of vitally important vitamins and minerals, so experts advise in the drying of muscles to take supplements containing the entire complex of these nutrients.

During this period, it is also necessary to strictly monitor the water regime. A day should be consumed at least 2-3 liters of fluid. Professional sportsmen, in order to achieve excellent results, take special supplements approved by the Ministry of Health. These include whey protein, amino acids BCAA, creatine, leucine, glutamine and other drugs. Their use must be agreed with the attending physician.

Drying of muscles is not only in rational nutrition, but also in appropriate training. Do this 3 times a week. Strength training concludes 20 minutes of aerobic exercise. In days free from basic training, perform aerobic exercises. Their duration is 30 minutes. During these trainings, intense burning of fat and glucose occurs, which helps to reduce fat deposits. It is necessary to monitor the intensity of the exercises, because at too high intensity, exercise can turn into anaerobic, which is typical for strength exercises.

Before exercise, you should not eat any carbohydrates, as they stimulate the production of insulin, which prevents the burning of fat. It is best to do aerobic exercises in the morning, before the first meal.

Drying the muscles of the press during the appropriate diet and performing the most effective exercises to improve the condition of the muscles of the abdominal region will give such a result, which you will be proud of.

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