Dry!
Nutritionists and in the so-called health "authorities" often criticized the diet of bodybuilders. They believe that the eating patterns of bodybuilders before competitions unbalanced, in some cases, they lack the necessary nutrients in the other, on the contrary, too many of them. As Sherlock Holmes would say, everything here is "elementary": The main objective diets – to give you a dry lean appearance, and the preservation of health in this situation is in second place.
The fact is that most people would be happy to get rid of excess fat and look healthier. The objectives of the competing bodybuilder extend far beyond the usual weight loss: he wants no more fat under the skin in general. As one champion, "the skin should be so thin that it was possible to observe the circulation of blood."
What does the "lean look"? Slightly paraphrasing the definition of pornography, one judge of the Supreme Court, so to speak: the term "lean" is not a precise definition, but once you see it, you will understand at once what it was about. Fry means a combination of a minimum amount of fat with the maximum muscle size. By itself, the loss of fat will not make you lean, if at the same time you lose an equal or even greater amount of lean muscle mass. On the beach you can see a lot of people with a relief pressure, and even a good venous, but have at the same chicken neck. Low fat levels in the body – not a bad thing, but if it does not back up enough muscle volume, then no you do not do impressions.
COUNTDOWN fat.
The percentage of fat, allowing bodybuilder look dry, is quite low, as you might guess, but do not really trust the extremely low figures stanozolol dosage for cutting, which often proclaimed by bodybuilders and other athletes. I have seen people who spoke about 3 and even 0% fat, but I doubt that would be 0%, even in the skeleton, since a certain amount of fat is still there in the bone tissue. And about 3% – so this is the amount that is vital to man. This emergency reserve, located in the outer membranes of the nerve endings in and around the kidneys. Required different from subcutaneous fat and visceral fat, located deep within the abdominal region (abdomen) and other regions. Not touching the emergency reserve, our body spends quite easily visceral and subcutaneous fat. The decline is their level makes you lean.
Several years ago, the military doctors tried to determine the optimal level of fat for healthy men. The subjects are not obese, they were well-trained soldiers from the elite Ranger units. Numerous studies have shown a body structure that physically active men may reduce the percentage of fat in your body for up to 6% without losing muscle mass. A further lowering of the hygene causes that the body "launches a hand" in the protein storage, ie in the muscles. For comparison, recall that normally the recommended body fat percentage is 15%.
Well the dried bodybuilder has a reserve of fat from 4 to 7%. Most of all the lean bodybuilders recently was Andreas Munzer (Andreas Munzer), its rate – 5%. At this level, the body stops burning fat and to store emergency supplies, taken as a protein. However, like all bodybuilders, Munzer remained in this form is very short – only on the eve of important events.
One of the secrets of its muscularity Muenzer opened, giving me an interview a few years ago. He said that he does not allow himself too plump in the off-season, though, and adds a significant amount of calories in the diet.
In women, the percentage of essential fats is about 12%, and most of it is located in areas of the chest and upper thighs. More (compared with men) fat stores should be able to provide 80,000 calories for the childbearing. For estrogen production also requires a certain level of fat, so below 11% of the menstrual cycle in women is suspended. In competing bodybuilders body fat percentage varies from 7 to 9%. So, we found that lean type, a combination of a minimum amount of fat under the skin and visceral body areas with significant muscle size.
WAY TO DRY physique.
No matter how you eat, there are some general provisions. For example, all the fat burning diets require reducing the number of calories, no other way. Whatever you have read or heard of any in this regard, yet none of nutrition guru could not pass the first law of thermodynamics. The combination of a low-calorie diet with increased physical activity will allow you to eat a few more calories, while continuing the process of burning fat. Note that people sitting on low-carb diet and exercise, losing about as much muscle as fat and. I think bodybuilder is absolutely not necessary.
Another side effect of a low calorie diet without exercise – decrease in metabolic rate at rest. Metabolic rate is associated with lean body mass. So when you lose muscle by eating low-calorie program and not exercising, the metabolism decreases, and diet may stop functioning. Now, unless you slash calories or start taking drugs for thyroid, fat loss will not occur.
AEROBIC COMPONENT OF DRYING.
Obviously, no one bodybuilder is not going to go on a diet, and at the same time to stop the workout. Although regular bodybuilding training runs on carbohydrate fuel, namely contained in muscle glycogen, fat burning need oxygen, so – aerobics. It is important to find out how much it is needed to achieve significant changes in body composition, that is, for fat loss. Studies indicate that effective burning of fat requires at least four aerobic workouts per week for at least 30 minutes each. And the longer they are, the more you will empty their fat reserves. During the first half-hour of aerobic exercises you burn a mixture of glucose and fat in a ratio of 50 to 50, unless your load is not Super Intensive (evidenced by difficulty breathing and a feeling of a strong burning sensation in the muscles of trainees). Too high intensity translates the body almost exclusively on glucose and glycogen, making the anaerobic aerobic exercise, both at work with weights.
The argument against aerobics is a risk of muscle loss, especially if you eat on a low-carb or low-calorie diet of any type. The fact that long aerobic session increases cortisol – adrenal hormone triggering catabolic response in muscles. Many bodybuilders cope with this problem in one of three ways. They are either avoided entirely aerobic exercise that is triggered when the metabolic rate is high by nature; or break their 1-2-hour aerobics into two shorter sessions for 30-45 minutes (studies show that this protocol does release during the second workout fat-mobilizing growth hormone); or arrange yourself short but intense aerobic workout, alternating for half an hour three-minute cycles of high – and low-intensity work.
