Dry muscle for summer – SportWiki encyclopedia
Relief with different body fat content
Drying – This is a targeted reduction in the percentage of body fat while maintaining muscle volume using training, nutritional and pharmacological measures. The concept is close in meaning to weight loss, but in the latter case, the relief and volume of the muscles play a lesser role, while the main goal is weight loss.
Drying scheme from Denis Borisov
Destruction of myths[править | править код]
Source Hardness # 2
Denis Gusev’s recommendations
Pharmacological Drying (Video by Frank McGrath Sep 08, 2013)
Pre-competition drying Mikhail Prygunov (2013)
Drying result: Alexander Kushchuk
Budget preparation for the summer
“Pre-sailing training” is a big marketing myth. This is a favorite song of glossy magazines. This is a languid anticipation by the sellers of sports food, the last spring wave of “snowdrops” of both sexes, literally sweeping “fat burners” off the shelves. This is an exciting and alluring expectation of next Monday, from which “real training” will actually begin – for a whole month, without beer, barbecue and Friday night parties! These are almost tangible future abs cubes devoured by the gazes of the beach beauties. This is a feverish women’s shopping with an eye to “short, open and transparent” … and thoughts in my head: “In some three weeks I’ll show you all!”
This is a desperate, last attempt by an unlucky frog to whip this fucking butter out of this fucking skim milk in a fucking jug and finally crawl out into the world, preferably by the Princess. These are volitional panting, sniffing and other physiological sounds of a scattering stupid penguin who is tired of “timidly hiding a fat body in a cliff”, and from this very cliff he is! Now! Contrary to the laws of gravity and aerodynamics! It will proudly soar into the stormy sky, hitting a petrel hovering there, already from the beginning of the 20th century in the dull loneliness of a petrel … And the sleek, well-fed black and white carcass tumbled ridiculously into a wave frozen for a second with surprise, softening two jellyfish that had turned up inappropriately in jelly.
This is approximately how the express attempts of “enthusiasts” and lovers of quick decisions to create a miracle in the last month or two before the beach season end. Therefore, even being a fierce opponent of spring cosmetic bodybuilding, out of simple philanthropy, the accumulated experience uncontrollably rushing out, I decided to share the secrets of “pre-beach” bodybuilding with the world.
THE FIRST AND MOST IMPORTANT SECRET: “LIFT MY EYES” (N.V. GOGOL, “VIY”)
There are no secrets! There are no super-advanced techniques that will “build up here, here and here” in two months and remove the unnecessary “here”! There are working programs that will help to squeeze the maximum result out of the available source material during these couple of months, ultimately giving this “material” a completely presentable look. As well as there are outright nonsense that will spend a lot of your time and effort and will not give any result at all. That is, the main task of the “beach man” is to do what is needed and not to do what is not needed! Sorry for the originality of the wording.
SECRET TWO: “SPLIT-PROGRAMS-INTO THE TOP!”
The whole body for the workout! Dot. If a person from a state of complete distraction rushes into abstruse six-day splits, he is simply doomed to failure. Untrained muscles don’t need 12 sets of 3 exercises! One basic exercise in one (!) Working approach is enough for them, and not even to complete failure, in order to languish in pain the next day. Point workout with different exercises at different angles in several approaches – creates stress with a minus sign in the target muscle group, while practically not increasing the reserves of the cardiovascular system, i.e. “Fitness” in the broadest sense of the word. In addition, training the whole body at a time is much stronger in both hormonal response and its effect on basal metabolism, forcing the body to burn more calories per unit of time.
SECRET THREE: “ZPB”
“Score” on Problem Areas! This has been written about a million times already, but there are still people who believe that daily tormenting the press to the point of stupor will “drive fat” on the stomach and show the coveted “cubes”. In the same way, a million leg extensions in the simulator will not reduce the volume of the buttocks and outer thighs (which, by the way, has nothing to do with it). Local training of “problem areas” with isolated exercises – all the same senseless heating of the surrounding atmosphere: weak or no training effect on the cardiorespiratory system and basal metabolism, meager energy consumption per unit of time and sluggish hormonal response.
SECRET FOUR: “PRIORITIES”
One task for one training cycle. If we are talking about preparing for the summer, most still mean by this the acquisition of some kind of relief, i.e. in simple terms, you need to burn fat. Of course, for a real athletic figure, it is not enough just to “remove the belly”, there must also be at least some musculature, but in two months to burn subcutaneous fat, while building up muscle mass – reminds the “rule” of increasing the profitability of animal husbandry: “so that the cow gives more milk and ate less, you need to milk more and feed less ”. Those. result in both …