Drying and losing weight are, in fact, synonyms. The first term is used by bodybuilders when they want to reduce the percentage of fat mass so that the muscle relief is better drawn. The second term is used by women who are hungry to lose weight, and no one here pays attention to fat or fat, the very fact is important. If we consider that the goals of these two categories of people are the same, we can assume that the periodic starvation used in bodybuilding will help even mere mortals.
The essence of the method
In bodybuilding, classical drying is most often used. That is, first the athlete pumps up muscle mass: for this, he consumes much more calories than necessary, and, accordingly, gaining weight. Naturally, that this weight was not fat, but muscle, increased nutrition is combined with enhanced strength training.
Next comes the drying itself - food is minimized, caloric content is lowered, food consumption is fractional.
Thus, very quickly you can achieve the desired forms.
But, since this is not the most useful way (a large load on the heart and kidneys, the sensitivity to insulin decreases), he was given the alternative of drying in the form of periodic fasting.
There are two varieties - 24 hour and 12 (16) hour drying.
Of course, the point is not to consume food at all, being content only with water and taking amino acids .
24-hour fasting
If you use a periodic fasting in bodybuilding for 24 hours, it must comply with the following rules:
- one day a week is not nothing;
- on the eve of fasting eat a supper;
- the next day after the hunger strike there is a minimum, for example, a salad with fish.
Already the first week will take a lot of fat, but gradually, as the body becomes accustomed to this regime, the pace will decline.
12 (16)-hour fasting
Normally, fasting is used in half - 12 hours for food, 12 hours for hunger. Also performed once a week with the same dietary characteristics. However, experience shows that for weight loss is more effective periodic fasting 16 and 8 hours. That is, 16 hours of hunger and 8 hours for food.
For these 8 (or 12) hours, 3 meals should be done, the densest of which should be taken after training. The remaining 16 hours use only water.
Weight Loss
Could not help correcting the method of periodic fasting and for girls - much more weight loss fans than bodybuilders. In one American book about fast diets, the following method is written:
- twice a week should be satisfied with two meals of 500 - 600 kcal;
- these two days can be chosen arbitrarily, one by one or in proportion;
- the essence is the same as in the periodic starvation - you woke up at 8 am, the first meal at 2 pm, the second at 8 pm, and then 12 hours of the hunger strike until the morning.
Advantages and disadvantages
That the method of fasting for drying, that the "female" variation, will not give fast weight loss. Muscles are built up by accumulation of a large amount of glycogen in the muscles, which binds to 1 g of its own weight, 2.5 g of water. That is, the muscles swell.
Fat leaves slowly, but the result will last longer. This kind of dietary nutrition teaches you to control the feeling of hunger (actually, to distinguish it from the habit of eating hunger itself), and also increases discipline.
Alas, in the first week of the hunger strike you will be tormented by irritability and not being able to concentrate. However, experienced "starving" people say that this way on the contrary will start to saturate with energy, even when you are hungry.
At the expense of the hunger strike, the level of sugar and cholesterol in the blood decreases, the production of hormones increases, and inflammatory processes are treated.