The diet to dry the body depends mainly on getting rid of fat and maintaining muscle mass in the body, and in this article we will learn about how to follow the diet to dry the body to reach the best results.

What is body drying?

Bodybuilders and athletes resort to a diet to dry the body before any competition or important sporting event, due to the ability of this system to get rid of fat and maintain muscle mass in a short time ranging from 2 to 4 months, and this is done by reducing the percentage of calories consumed By focusing on eating protein and carbohydrates, this diet must include lifting weights that help prevent the loss of muscle mass when losing calories.

How to dry the body of fat

The way to dry the body varies from person to person, so it is necessary to consult a nutritionist and fitness trainer before starting this diet. Here are some tips that can be followed when following this diet:

1. Control the percentage of calories consumed

There are a number of factors that determine the required percentage of calories per day, depending on the type, height, weight and exercise regime. A loss of 500 to 1000 calories per day is considered the average rate of calorie loss, and in the event that the percentage of lost calories exceeds this number, This leads to a loss of muscle mass as well, which will interfere with the main goal of toning the body.

2. Calculate the percentage of protein consumed

The consumption of protein is an essential component of any type of diet, especially the diet to dry the body, because protein is an essential element for building muscle, its growth and strength, and it is the main goal of drying the body.

3. Calculate the percentage of fat consumed

In contrast to all types of diets that prevent the intake of fat, drying the body by 30% depends on the acquisition of calories through fat, due to the importance of fat in the secretion of hormones, because diets based on a low percentage of fat reduce the secretion of hormones such as testosterone and growth factor hormone. Similar to insulin (growth hormone), which are hormones that maintain muscle mass in the body.

4. Calculate the percentage of carbohydrates consumed

Carbohydrates are the body’s fuel, because carbohydrates turn into glucose, which is a primary source of energy, and when you eat a small percentage of carbohydrates, the body burns the fat stored in it to stimulate energy production, and when you eat a small percentage of fat, energy is extracted through burning muscle mass, so it is necessary to From regulating the diet of both fats and carbohydrates to avoid losing muscle mass.

Diet to lose weight and build muscle

It is necessary to follow a diet that includes all the nutrients that the human body needs, especially as we mentioned for the diet to dry the body of protein, fats and carbohydrates, which can be eaten through the following foods:

• Lean meats, oily fish such as tuna, sardines, salmon, mackerel, poultry and eggs.
• Milk, butter, and low-fat cheese.
• Whole grains like brown rice and oats.
• Vegetables and fruits of different colors.
• Leafy green vegetables such as cabbage, lettuce and watercress.
• Avocado, nuts, olives and olive oil.
• Make sure to drink enough water, and keep the body hydrated on a regular basis.

Body toning exercises

Exercise helps to get a better result when following a diet to dry the body, and below we will learn about the best exercises that help in this:

Cardio exercises

Cardio exercises are an essential component of any exercise program aimed at losing fat, and there are two types of cardio exercises that can be followed:

1. High Intensity Resistance Training (HIIT)

This type is characterized by a short duration of 15 minutes, and its ability to burn a high percentage of calories compared to low-intensity resistance exercises. This type of exercise begins by choosing an exercise such as running or bike, for example running is done through the following steps:

• Heating for 5 minutes.
• Run for one minute with a heart rate of 60% to 75%.
• Run briskly for 20-30 seconds with a heart rate of 90%-95%.
• Repeat 10 times in 15 minutes.
• 5 minute break.

2. Low-intensity resistance exercises

This type of exercise takes 30 to 60 minutes longer than the previous type, but it is a more suitable option for people who are very overweight.

To achieve the best results from this type of exercise, care must be taken to perform it 3 times a week, preferably in the morning. Also, care must be taken to diversify the exercises so that the body does not get used to a certain type of it, with the need to consult a fitness trainer because cardio exercises work on Loss of muscle mass, which contradicts the main goal of drying the body.

Weight lifting

As we mentioned at the beginning of the article, it is necessary to lift weights during the diet to dry the body, and at this stage the focus is on losing fat while maintaining the muscle mass of the body, and this can be achieved through:

1. Circuit training exercises

This type of exercise depends on increasing the rate of burning in the body, by choosing from 5 to 8 exercises for the whole body and repeating them from 8 to 12 times, taking a short break ranging from 10 to 20 seconds, which helps in increasing the heart rate and rate Burning, and in some cases some people do not take a break and do cardio between exercises.

2. Muscle amplification exercises

This type differs from the previous type in the distribution of exercise throughout the week, and focuses on compound exercises, muscle amplification and increase in strength.

In all cases, it is necessary to consult a fitness trainer about the best types of exercise suitable for each person individually, as the endurance capacity varies from person to person.

Body fat loss supplement

There are some types of supplements that can be taken while drying the body to maintain muscle mass, after consulting a fitness trainer, of these types:

1. Glutamine

Glutamine is one of the amino acids in the human body that promotes the health of the immune system, and helps regulate the proportion of protein in the muscles, in addition to its importance to the human body when exposed to stress, and it is one of the options that can be followed during the diet to dry the body and allows eating from 2 to 5 grams twice In the day, after exercise to avoid losing muscle mass, and before bedtime to support muscle building.

2. Sterolin Supplements

It is another type of amino acid that helps produce a chemical called nitric oxide, which plays an important role in expanding blood vessels and improving blood circulation, oxygen and other nutrients to the muscles during exercise, and experts allow eating more than 6 grams of it before exercise.

3. Saturated chain amino acids

It is a mixture of three types of amino acids that help build muscle mass, especially leucine, and unlike other supplements that are represented in the liver, this type is represented in muscles, which helps not to break down muscles during exercise, and it can be eaten between 10 to 40 grams Of this kind, depending on the effort made in the exercise.

4. Linoleic and L-Carnitine Supplements

Linoleic is a fatty acid that helps the body use stored fat and convert it into energy, and the ability to get rid of fat while retaining muscle mass. Carnitine is a fat transporter that contributes to energy generation in the body. A fitness trainer can be consulted about the percentage of the recommended intake per day.

Prohibitions during the drying period

• Do not drink alcohol because excessive consumption affects the body’s ability to build muscle and lose fat.
• Avoid foods and drinks that contain a lot of sugar and calories, such as soft drinks, energy drinks, and sweets of all kinds.
• Avoid eating fried foods.

In sum, drying the body depends mainly on losing fat and maintaining muscle mass in the body, with the need to practice weightlifting, after consulting a nutritionist and fitness trainer.