As for getting rid of excess weight, we have all heard many times that it is better to act slowly and persistently: "The slower you go - the further you will be!"
It has been proven hundreds of times in practice that losing weight too quickly leads to pain, the loss of muscle mass and even some diseases, but here's what's interesting:
Drying your body too slowly (burning fat) is also not ideal and often fails.
In fact, most people try to get rid of excess fat too slowly, not too quickly and "Extreme diets" are becoming less popular these days.
Why does slow fat burning fail in most cases and what should be done instead?
Why Fast Fat Loss Is So Much Better Than Slow
Ideally, the vast majority of people want to lose weight as quickly as possible. In other words, trying to do everything possible to accelerate fat loss while maintaining muscle.
While this may seem like an obvious choice, there is a very popular point of view in the fitness world that supports the "slow" approach to weight loss. That is, using a moderate calorie deficit with small to moderate physical activity to slowly reduce fat mass over several months can be effective.
The main benefits of "slow drying" are considered to be maintaining maximum muscle mass, eating more food every day and doing less exercise (and in particular, less cardio). These positives are often complemented by a story about how you will burn all your muscles if you try to be too aggressive with the excess weight.
In fact, "slow drying" has fewer advantages and quite a few serious disadvantages associated with the physiological changes that occur in the body when you restrict the calorie intake for weight loss.
The point is, the longer you stay in a calorie deficit ...
- The more your metabolism slows down, which means you need to either reduce the food intake permanently or increase energy expenditure.
This is how metabolic adaptation works; our metabolism adapts to the amount of energy we consume and tries to balance the amount of energy burned with the amount of consumed, as it strives to maintain the balance (homeostasis).
When you limit the amount of food you eat and lose excess fat, your metabolism naturally starts to slow down (the body burns less energy). And the longer you remain in a calorie deficit, the more your metabolism slows down.
What should you do when your metabolism slows down to keep losing weight? That's right, you need to further reduce your calorie intake or increase your calorie expenditure through exercise and then after a month or two, you have to do it again, and again, and again.
This cycle continues until you reach your goal or until your metabolism slows down so much that you have to give up the desire to lose excess weight and try to speed up your metabolism.
This is certainly not the end of the world, but it just isn't necessary!
Tip: To increase the body’s own metabolism, many athletes take T3 as supplementation alongside their diet. You do not need to stuff your face with food to tell your body to speed up this process, as with T3, this substance tells the Thyroid gland to speed up the body’s own metabolism from a cellular level, so you can start to lose that fat just by adding T3 into your supplementation!
By being more aggressive in calorie restriction, which we'll talk about now, you can lose a lot more fat without losing muscle or experiencing an additional metabolic slowdown.
- The longer your muscles don't grow.
This is an insidious mistake during body drying that can really hurt your long-term results.
Even if you're not a fitness expert, you've probably heard that it's impossible to gain muscle and burn excess fat at the same time. This is not always the case (this is possible for a beginner athlete), but in general it is true, as a calorie deficit weakens the body's ability to repair and synthesize muscle proteins, which leads to a halt in muscle growth.
Thus, the problem with "slow drying" becomes apparent; the longer you burn fat, the longer you will not be able to truly build muscle.
If you've already reached your genetic potential for muscle growth, you shouldn't worry. But if you want to add more muscle to achieve the desired aesthetic physique, then this is critical. When you gain muscle mass, you gain it with associated fatty deposits and therefore periodically you need to "dry out". As a result, the entire process of mass gain can last for several years and consists of alternating periods of weight gain and periods of body drying.
Over a long period of time (6-12 months), many guys and girls gain 2-3 times less muscle mass just because they remain on a moderate calorie deficit for too long.
The bottom line is that when it comes to gaining muscle and strength over the long term, you need to be on a calorie deficit as little as possible and in this regard, "slow drying" is clearly not the right choice.
- The higher the likelihood that you will break off ahead of time and abandon everything due to physical and psychological fatigue.
Let's face it, even if you eat very competently, any diet after a while becomes boring.
It becomes more and more difficult to train while drying the body and the lack of energy is more noticeable, the feeling of hunger appears more and more often, therefore, to bring the matter to the end, you have to rely only on willpower and discipline.
Unfortunately, this happens all too often, as the longer someone restricts themselves to food, the more likely he or she will eventually abandon their goals altogether and begin to overeat uncontrollably.
By the way, one interesting observation is that on both "aggressive" and "mild" calorie deficits, the changes in the general well-being are not very different at first.
Generally speaking, "fast body drying" means one or two weeks of moderate hunger, followed by a "smooth slide."
Isn't muscle breakdown with rapid weight loss?
This is one of the most popular fears associated with losing weight and as is often the case with "wise advice", but this point of view is only partially true.
In fact, that's right, too much of a calorie deficit accelerates muscle loss, which is another explanation for why "extreme diets" are unhealthy.
But what does too much calorie deficit mean?
And is there any difference between trained athletes on a high-protein diet and untrained people who consume too little protein?
The answer to this question was found by researchers from the University of Jyväskylä (Finland).
In the course of the study, they divided the subjects which were athletes of international level 20-35 years of age with a low percentage of body fat (10% or less) into two groups:
- Calorie deficit of 300 calories (about 12% lower than total daily energy expenditure).
- Calorie deficit of 750 calories.
Both groups ate a high protein diet.
After 4 weeks, the results were amazing, as the athletes on a 300 calorie energy deficit lost very little fat and muscle mass, while in the second group (with a 750 calorie deficit), participants lost an average of about 2 kilograms of fat and very little muscles.
It is important to note however, that the 750 calorie deficit group was not starving in any way, as the participants ate on average over 2,000 calories per day. However, they used a fairly aggressive calorie deficit (around 24%) and the results speak for themselves.
Slightly restricting food intake works well for obese people, but the leaner you get, the more energy deficits you need to burn fat effectively.
This is why the most beneficial calorie deficit when drying the body is between 20 and 25%.
Now you can see for yourself that the scales are tilted too much AGAINST "slow drying":
It is possible to lose significant amounts of fat in a "mild" calorie deficit, but the whole process will take significantly longer and cause more suffering.
If you are relatively lean and slender, it is very likely that "slowly and gradually" will never achieve the desired result and out of frustration, you will stop trying.
Now for the fun part:
How to maximize your fat loss while drying without sacrificing muscle and mental balance?
Also, how to do it quickly and safely?
How to quickly lose fat, but retain muscle mass and strength?
An effective body drying regimen includes several key points. If you follow the scheme below, you can lose about 400-500 grams of body fat per week, even if your initial body fat percentage is low. At the same time, the feeling of hunger is usually minimal and the overall energy level decreases slightly.
What the regimen consists of:
Aggressive (but not reckless) 20 to 25% calorie deficit
As in the Finnish study above, when you dry, you need to reduce your calorie intake to about 75-80% of your daily energy expenditure and you will quickly notice a decrease in fat without any noticeable loss of muscle mass.
If you don't know how to calculate a 20-25% calorie deficit, a calorie expenditure calculator will help you to simplify your calculations.
A diet high in protein and carbohydrates
While scientists are still looking for the “ideal diet,” one thing we do know for sure is that it will include a high protein intake every day.
Numerous studies confirm that a high-protein diet is superior to a low-protein diet in every way. This is especially important when you are restricting your calorie intake for weight loss, as adequate protein plays an important role in maintaining muscle mass.
To maintain muscles during the drying period, you need to consume 2.3-2.6 grams of protein per kilogram of body weight.
It is quite difficult to provide this amount of protein from food, which is why experienced athletes resort to taking whey protein suppliments.
Many people these days know that a high-protein diet is superior to a low-protein diet, but not everyone understands why a high-carb diet is so much superior to a low-carb diet when it comes to calorie restriction and weight loss.
A few facts about carbohydrates during body drying:
- A high-carbohydrate diet results in less stress and fatigue than a carbohydrate-restricted diet.
- A low-carb diet does not result in more fat loss compared to a high-carb diet.
- Eating a high carbohydrate diet while drying the body better maintains performance and helps maintain muscle mass.
- The risk of overeating (consuming extra calories) is higher on a low-carb diet than on a high-carb diet.
This is a rather unexpected recommendation for many people, but if you usually eat a low-carb diet when you want to cut off excess fat, try a diet higher in carbohydrates next time (about 40% of all calories you eat) and you will be pleasantly surprised by how much the whole process of drying the body will become easier and more pleasant.
The use of dietary supplements while drying the body
Chances are high that you are skeptical about dietary supplements ...
And this is not surprising. The sports nutrition industry is rife with scammers, and most of the advertised capsules and powders are more or less worthless.
However, there are natural substances that can accelerate fat burning and promote muscle growth.
Creatine is a good example of a sports nutrition for gaining muscle mass, and there are several proven and well-proven dietary supplements that accelerate fat burning. They have been known for decades and in numerous experiments it has been proven that the use of green tea extract, caffeine, yohimbine and some other drugs help speed up the drying process of the body.
In this sense, the most famous drug is called Clenbuterol. But, firstly, its use is unsafe for health and in addition, it is banned by the International Olympic Committee (IOC).
Tip: Clenbuterol, although banned in the Olympics due to its “doping” uses, is a non-steroidal effective and safe drug for weight loss. The fact that Clenbuterol has been classed as “unsafe for health” is due to the fact that people with pre-existing cardiovascular problems abuse this substance and hence, it has to be reported and documented. Clenbuterol is very effective especially when used alongside T3 for the ultimate weight loss needed by majorly overweight individuals.
For the average athlete who needs help burning the fatty layer, this drug works by raising the body’s temperature and resting heart rate, this means that before having to do any muscle eating hard or intensive exercises to warm up to the fat burning phase, your body will already be at this state and when you start a workout, you are burning fat from the get go! You can find this amazing substance along with T3 and many more within our online catalog with home delivery. Visit now and read more regarding the many great benefits!
Exercising with heavy weights will not only help maintain muscle mass while you dry, but it will also allow you to burn more fat.
Scientists at the Democritus University of Thracian (Greece) found that men who trained with heavy weights (80-85% of their one- rep max, or 1RM) over the next 3 days, had a significant metabolic rate increase compared to those who trained with more light weights (45-65% of their 1RM). And a more accelerated metabolism means that even at rest (when a person is not doing anything - resting or sleeping) hundreds of additional calories are burned.
So when drying your body, train with heavy weights if you want to increase your metabolic rate and accordingly, accelerate the fat burning process.
And to earn that extra bonus, focus on basic exercises like squats and deadlifts, because these are the ones that give you the most " burn-in effect " after workout.
Tip: Although we have touched on the great weight loss supplements, for those athletes who want to build muscle fast and also drop their body weight, this is fully achievable with the use of Testo-cypmax or Superdrol oral tablets, these great agents will allow for the body to drop that excess weight and water and also promote faster muscle growth! Being that these supplements have anti-catabolic properties, this means that the body will protect its own muscle mass even when on a calorie deficit diet. In turn, you can burn huge amount of fat while not only protecting the muscle mass, but promoting it also!
High-intensity interval training
For many people, the fight against excess fat is associated with many hours of daily jogging. Therefore, it would be logical to assume that to speed up the process during drying, you need to do a lot of cardio.
What does sports science say about this?
There has been a huge amount of research on this issue - Laval University, East Tennessee State University, Baylor College of Medicine, and the University of New South Wales, and all of them have conclusively proven that over time, short high-intensity cardio sessions lead to more fat loss than prolonged low-intensity cardio (jogging).
For example, a study by The University of Western Ontario found that doing just 4-6 thirty-second intense sprints burns more fat than 1 hour of walking on an incline treadmill (one of the basic elements of cardio for bodybuilders).
In addition, the shorter the cardio load, the better you will maintain your muscle and strength.