Before you continue to read this article further, I want to immediately draw your attention to the fact that I am not a nutritionist of any kind, I am not a professional athlete, coach or any kind of health consultant. I am the simplest person who managed to dry out not much, but for whole 20 kilos in just 2.5 months, which in itself, in principle, is considered a fairly good result.
- What do you need to know about drying?
- What diet should be followed while drying the body?
- What exercises to perform in order to quickly lose weight?
- And in general, is it really possible to dry at home?
Especially for those who are too lazy to read many, many letters, at the end of this page I have separately collected and highlighted all the key points on the basis of which my drying of the body took place. Here I am, by clicking on which you will immediately be taken to the right place.
Well, let's get started?
To begin with, a few definitions, abstruse phrases and pictures.
is a special set of actions, the strict implementation of which allows you to significantly reduce the number of fat cells in your body, while simultaneously enhancing the aesthetics and relief of the main muscle groups.
For better understanding, I give a banal illustrative example from the Internet.
Decryption.
Lbs (Pound) is an English unit of mass equivalent to 0.45 kg.
195 Lbs = 88.45 Kg
178 Lbs = 80.74 Kg
This photo shows how some guy managed to dry his body in just one month, throw off about 8 kilograms of fat and gain a more slender figure. Not bad - isn't it?
And these are my results.
Not as perfect as the "Chinese", but I think that in its own way is also not bad.
In the photo on the left, I marinate kebabs. , weight gain and a successful picnic trip, on April 30, my weight was 99 kilograms 700 grams - this was my last “unloading” day before the start of drying, and this mass was my reference point.
From the first of May, I went on a diet and began to dry out. The second photo was taken on June 27th - i.e. almost 2 months later and at that time my weight was at around 80.8 kilograms. As they say, there is a difference.
Of course, from time to time I did control weighings and, of course, for the whole time of drying, I have accumulated a lot of photos where I stand on the scales, but, perhaps, it’s better to go straight to the point.
And so, I burn the topic. In order to get rid of subcutaneous fat and lose weight, only one concept really works.
Important point!
During the drying of the body, you must spend more energy than you get with food, or vice versa, eat less than your body needs.
At this stage, it is important to understand that body fat(on the abdomen, hips, buttocks, waist, etc.) will begin to split and be consumed only when the body does not have enough energy. And right now is the time to remember what we eat, what are calories and what is the calorie content of food.
Remember!
Caloric content, or the energy value of food, refers to the amount of energy that the body receives when it is fully assimilated.
| Energy value of fats, proteins and carbohydrates | ||
| Fats | 1 gram | 9 kcal |
| Squirrels | 1 gram | 4 kcal |
| Carbohydrates | 1 gram | 4 kcal |
This table shows that each 1 gram of fat eaten provides 9 kilocalories of energy, and 1 gram of proteins and carbohydrates is equal to 4 kilocalories, respectively - be sure to remember, or even better write down these data, they will come in handy more than once.
Now, knowing the calorie content of the main nutrients (fats, proteins and carbohydrates), you can use the calculator and calculate the amount of energy consumed without much difficulty. In addition, I hope it is not necessary to remind that the energy value products, as well as their calorie content is always indicated on the package, which, in principle, can greatly facilitate all calculations.
Personally, I went even further and eventually acquired a small electronic scale for the kitchen, on which you can weigh any food weighing from 1 gram to 5 kilograms. In general, the purchase turned out to be quite useful.
Okay, let's say we learned how to weigh foods and calculate their caloric content, but what's next? How many calories does a person need? How much do you need to eat to lose weight and dry out? What foods can you eat and what can't? What exercises to do to dry the body? What is the difference between drying the body for girls, from drying the body for men?
And so about everything in order.
Naturally, each person has his own body and, let's say, his own distinctive features. Someone's metabolism is faster, someone's is slower, some foods are digested better for some, and they are not digested at all for someone - for example, drinking cow's milk immediately causes an intestinal disorder in me, which, as it turned out are familiar to about 70% of people. It’s sad, especially when you consider that drinking milk during drying could contribute to an even better result, since it has a lot of protein, little fat and practically no carbohydrates.
All this I lead to the fact that each person’s body drying is different and if I managed to lose 20 kilograms, this does not mean at all that you will achieve the same result, although on the other hand, nothing prevents you from surpassing it - Everything depends on you.
In order to dry your body and lose weight properly, you need to know your daily energy requirement. On the Internet you can find many different formulas, tables and all kinds of calculations, however, during its drying first of all I relied on the daily need for energy at rest.
How is it calculated?
Remember!
At rest, the human body expends 1 kilocalorie (kcal) of energy every hour for every kilogram of its own weight.
Those. at the beginning of my cutting, when I weighed 99.7 kg, my minimum daily energy requirement was almost 2400 kcal, and to be more precise:
99.7 kg x 1 kcal x 24 hours = 2392.8 kcal.day
*Substitute your own weight at the beginning and calculate your daily energy requirement for a state of rest.
I calculated that every day I need to receive 2400 kilocalories of energy and this is in the event that I didn’t move at all all day! Further, each perfect action increases the energy costs of the body. So, for example, if you walked up the stairs to the 5th floor, naturally your body will need additional energy. If you went to the pool or, for example, the gym and worked out there, you will again and again need additional energy for all these activities.
With a special desire, on the Internet you can find all the necessary calorie data depending on your activity during the day, and mine looked something like this:
2400 kcal + 500 kcal + 660 kcal + 10% = 3916 kcal
- 2400 kcal is my minimum daily requirement
- 500 kcal - from the cost of activity during the day
- 660 kcal - about how much I spend on training
- 10% - Thermogenesis
Thermogenesis- is the process of production of heat in the body, which is especially enhanced during meals. Thanks to thermogenesis, the process of digestion of food improves, blood circulation improves and, as a result, the supply of all body cells improves.
Knowing what thermogenesis is and what effect it has on the body, we can systematically move on to the next item in my weight loss instructions - to fractional nutrition.
Important point!
Fractional nutrition- this is not breakfast, lunch and dinner, as many people think, but eating in small portions up to 10 times a day.
Knowing that thermogenesis is enhanced during food intake, and that this improves the functioning of the body, fractional nutrition during drying, it comes in handy more than ever. Personally, during my drying of the body, I ate 6-7 times a day.
For general information, you can also read online about what is separate food. In my drying, I did not use it, but in fact there are a lot of positive reviews about it.
And so, we found out how much in this case me You need calories every day, and we learned what fractional nutrition is, but here you should pay attention to one more important point.
3900 kilocalories is my daily allowance. But let's say this norm is for balancing - i.e. if I eat daily and get 3900 kcal from food, I will not lose weight!
In this state, my weight will remain as it was 99.7 kg - it will not change either up or down.
In order to dry out and lose weight, it is logical to assume that it is necessary to either reduce the amount of incoming energy (eat less) or increase its consumption (move more). I wrote about this at the very beginning - about one concept.
Ideally, in order to start the process of losing weight is enough reduce the amount of incoming energy by 500 kilocalories or continue to eat as usual, but at the same time increase energy expenditure by the same 500 kcal.
In other words, you need to eat instead of 3900 - 3400 kcal per day or eat 3900, but at the same time spend 500 kcal more energy every day. In this case, the energy consumption will exceed its intake into the body, and this will inevitably lead to the energy deficit we need.
As soon as this happens, your body will begin to look for alternative energy sources to feed your cells, and this is where all the fun begins. In this state, the body begins to break down its own tissues, and in the first place, of course, fat deposits, since they are energetically more valuable (see the table above).
Another equally important point is the fact that full weight loss begins after 21 days from the start of drying. It is during this time that the body is completely rebuilt and begins to use the fats that you ate as energy, perhaps for more than one year. From this follows a completely logical conclusion that you need to lose weight for at least twenty-one days, and if you are really determined to get a result, it will take much longer to dry.
By the way, about energy consumption and weight loss, I think it is worth noting that it is cardio load that is considered the most effective for drying, rather than physical exercises in the gym. So, for example, running burns about 500 kilocalories per hour, and this is exactly what we need.
In principle, it does not have to be exactly running - it can be a bicycle, an exercise bike, a treadmill or an elliptical trainer. The main thing is that the load is exactly cardio. Here you can also highlight the fact that during a cardio load, you must adhere to certain boundaries of your heart rate, which can be calculated by Karvonen formula- you can also easily find it on the Internet, but for those who are too lazy to look, I will say that this value is about 140-160 beats per minute. In other words, the cardio load should not be too intense - it should be moderate. It's better to run shorter distances but run longer.
During my drying, I didn’t focus on just one thing, I’ll put it this way, I combined all the learned material and hit all fronts at once - I ate less than necessary and went to the gym and added cardio load.
If everything is clear with cardio - run yourself every day for 40-45 minutes, then over the diet, or rather over a balanced diet, I still had to tinker.
Nutrition and products for drying the body
Without going into details, I will say that while drying the body, you need to eat at least 2 grams of protein daily for every kilogram of your weight, and it is necessary to completely avoid fatty and sugary foods I even stopped adding sugar to my tea. Every day you need drink from 3 liters of water and more.Mostly carbohydrates should be consumed in the morning - eat in the morning up to 80% of all carbohydrates that you planned to consume during the day.
Be sure to include fiber-rich foods in your diet. For the first 2 weeks I “sat” exclusively on protein foods, but suspecting that constipation was about to begin to torment me, I decided to “slow down” a bit and added some carbohydrates to my diet.
Another important point will be just the same carbohydrates, or rather the fact that during the drying of the body, not all carbohydrates are equally useful. Initially, I was on a no-carb diet, but a few weeks later I switched to a low-carb diet and added low glycemic index (outlier) foods to my diet.
The lower the glycemic index (GI), the better...
| Foods with a low glycemic index | |
| Parsley, basil, vanillin, cinnamon, oregano | 5 |
| Avocado | 10 |
| Peanut | 15 |
| Salted and pickled cucumbers | 15 |
| Mushrooms | 15 |
| Onion | 15 |
| Asparagus | 15 |
| Hazelnuts, pine nuts, pistachios, Walnut | 15 |
| fresh cucumber | 15 |
| Cabbage, cauliflower, Brussels sprouts | 15 |
| Broccoli | 15 |
| Almond | 15 |
| Strawberry wild-strawberry | 25 |
| Raspberry fresh | 25 |
| Milk (any fat content) | 30 |
| Fat-free cottage cheese | 30 |
| Fresh pear | 30 |
| Tomato (fresh) | 30 |
| fresh carrot | 30 |
| fresh beets | 30 |
| fresh grapefruit | 30 |
| Tomato juice | 35 |
| Beans | 35 |
| fresh apple | 35 |
| Dried apricots | 40 |
| Prunes | 40 |
| Buckwheat | 40 |
| Grape | 45 |
| Canned green pea | 45 |
Knowing what has already been said dietary rules for drying the body and using the table above, everyone can easily create a suitable diet for themselves.
Remember to eat at least 2 grams of protein per kilogram of your body weight every day. At the time of drying, give up sweet and especially fatty foods. Limit carbohydrates, select them from this table, and in no case eat more than you need.
Do you want to know what I ate while drying the body? You are welcome!
These are products from my refrigerator.
And here is another photo of my diet during weight loss.
Yes - tomato juice, chicken eggs, fat-free or 1% yogurt and cottage cheese. For two and a half months I ate practically nothing but this.
Of course, during this time, my wife and I still pampered ourselves a couple of times, but even at such moments we had everything under control - everything was weighed and calculated to the nearest gram.
Once we forked out a little, bought, and cooked beef tenderloin.
| The nutritional value beef (per 100 gr): | |
| Fats | 16.8 gr |
| Squirrels | 25.8 gr |
| Carbohydrates | 0.0 gr |
| beef calories: | 254 kcal |
After rummaging in the freezer, we found some red fish and cooked poached salmon fillet.
Nutritional value of salmon(per 100 gr): |
|
| Fats | 8.1 gr |
| Squirrels | 20.0 gr |
| Carbohydrates | 0.0 gr |
| Salmon calories: | 153 kcal |
Once, for a promotion in our supermarket, we bought 4 avocados, from which we then made a light, dietary salad, adding a little fresh tomatoes and boiled trout.
Nutritional value of trout(per 100 gr): |
|
| Fats | 2.1 gr |
| Squirrels | 19.2 gr |
| Carbohydrates | 0.0 gr |
| Trout calories: | 97 kcal |
The rest of the time, my plate was always the same - egg whites.
Every 2-3 days I went to the market and bought 3 trays (90 pieces) chicken eggs. During drying, I ate only egg white - I separated the yolk and immediately threw it away. Why eggs and why didn't I eat yolks?
The answer is quite simple - look at the calorie content of chicken eggs.
| Nutritional value of chicken eggs (per 100 g): | |
| Fats | 11.5 gr |
| Squirrels | 12.7 gr |
| Carbohydrates | 0.7 gr |
| Calorie content of chicken eggs: | 157 kcal |
Offhand, it turns out that in one chicken yolk there is about 5 grams of fat, which, as we know, we need to completely abandon during the drying of the body.
Eggs are easy to portion and easy to cook. Eggs have a high biological value and a good digestibility rate. Moreover, this is especially true for those who want to get rid of subcutaneous fat as much as possible, but at the same time with minimal loss in muscle mass - mainly, of course, athletes.
| Table of protein absorption coefficients | |
| Eggs | 1 |
| Cottage cheese | 1 |
| Cheese | 1 |
| Beef | 0.92 |
| Chicken | 0.92 |
| Soya | 0.91 |
| Fish (pink salmon) | 0.9 |
| Buckwheat | 0.66 |
| Pork | 0.63 |
| Rice | 0.55 |
| Biological value of products | |
| Soya | 96 |
| Eggs | 95 |
| Cottage cheese | 88 |
| Cheese | 84 |
| Chicken | 79 |
| Fish (pink salmon) | 76 |
| Beef | 75 |
| Pork | 74 |
| Rice | 64 |
| Buckwheat | 63 |
From these two tables it is clearly seen that it is the eggs that occupy the leading positions.
How do I cook egg whites? Yes, simple!
We have at home nice ceramic frying pan on which eggs can be fried without adding oil. It turns out something like this.
*Be careful - eggs are considered quite a strong allergen!
Of course, since nutrition is limited during the diet, the amount of vitamins supplied with food is also limited, so it is logical to assume that it would be rational to increase the intake of vitamins on drying.
For 2.5 months I took various vitamins, among which was the usual ascorbic acid with glucose, as well as more serious complexes like “ MultiMax" and " Alphabet» for athletes.
From pharmacology during drying, in addition to vitamins, I also took a fat burner, which was mentioned when . Since I, in fact, have nothing to compare with, alas, I cannot give any assessment of this drug - I don’t know if it works or not, however, as many say, it’s a little easier to dry with a fat burner. It’s easier, at least in the sense that you mentally count on the effect of these pills and the drying itself is more comfortable thanks to this. But drying with the use of fat burners has a downside - increased aggression, so you need to be especially careful here.
Drying exercises
If we talk about training and exercises during drying, then I repeat here - first of all, the main thing is to run every day. Cardio, cardio and more cardio. In two and a half months of drying, I only missed two or three runs and then it happened.During classes in the gym, due to a lack of energy, all my working weights naturally fell, but I was ready for this - this is normal. I switched all the exercises from my training program to the pumping mode and slowly continued to practice.
Pumping- This is an effective training technique in which a large number of repetitions are performed in each approach, but with less weight and a minimum interval for rest.
During pumping, the muscles are actively saturated with blood, due to which a person has a peculiar feeling of volume and swelling, and short pauses during such approaches, respectively, weaken the outflow of blood and enhance this effect.
In a good way, each person should choose for himself body drying exercises, and draw up a program depending on your preparedness, however, I repeat - the main focus should be on everyday, long runs.
The next important point is that everything we have been doing from the very beginning - counting calories, calculating daily allowance energy, weighing, etc. etc. you have to do it over and over from time to time. For example, you went on a diet, started running and after 2 weeks lost 5 kilograms - now you weigh less, and accordingly your body already needs less energy, so you need to make all the calculations again.
Strict adherence to the rules described in this article allowed me to lose 20 kilos in just two and a half months.
*Before cutting the body, I weighed 99.7 kg.
I also want to point out that drying the body implies the strictest control and discipline throughout the period, but for me personally it was not a problem. If you can’t eat sweets, then you can’t! If you need to run for 45 minutes every day, then you need to! This is the only way to achieve results.
If you don’t know how to control and limit yourself, then you probably shouldn’t even try to lose weight.
As I said at the very beginning - it all depends on you.
This photo shows the percentage of subcutaneous fat for women and for men.
Looking at it, you can visually determine your degree of obesity.
Well, my entries on the topic "" are finally coming to an end, and in the end I decided to highlight everything again the most important points that helped me lose 20 pounds. Perhaps they will be useful to you too.
What should be done in order to lose weight?
- Reduce your calorie intake.
- Remove fat from your diet as much as possible. (You can use flaxseed oil.)
- There are fewer carbohydrates.
- Completely give up sweets!
- On drying, fiber must be present in the menu.
- Strictly and scrupulously count the calorie content of foods.
- One over strength training in the gym consumes about 300-500 kcal, so in order to lose weight it is more expedient to go on a diet, and not train until you pass out every day 7 times a week.
- Fractional nutrition - eat 5-7 times a day.
- If carbohydrates are present in your diet, by the evening their consumption should be minimized, i.e. In the morning we eat carbohydrates, and in the evening and before going to bed, only protein.
- If carbohydrates are present in your diet, make sure that these carbohydrates are low glycemic index (outlier).
- Cardio load. Jogging for 40-45 minutes is required daily, preferably before breakfast. Fat burning occurs only with prolonged exercise.
- Do strength training in the gym. Mainly for drawing relief.
- Take sports nutrition. L-carnitine or fat burner. 15 minutes before cardio. Amino acids and BCAAs in order to preserve muscle mass as much as possible.
- On drying the body, no matter how contradictory it may sound, you need to drink a lot of water - from 3 liters per day.
- Eat at least 2 grams of protein per kilogram of body weight daily.
- If you use scales to calculate calories, you need to weigh the original, dry foods (before they are cooked).
- Take vitamins.
And so, by the way, of course, even if not in 2.5 months, but still - my wife, acting in a similar way, has already managed to lose about 12 kilograms of excess weight. So “my” method clearly works for two, we have already lost more than 30 kilograms.
If you have any questions about drying the body - ask them in the comments, but do not forget that I am not a nutritionist or your doctor. There you can share your feedback and talk about your results. I hope that the material I have prepared will be useful to at least someone.
A slim figure is the dream of any girl. All sorts of media dictate to us strict rules, according to which women with curvaceous forms are considered not the most attractive. Fair or not, the fact remains. You and I live in a society and we cannot neglect its standards without any consequences.
You have probably already heard about such a method of losing weight as "drying". You could hear this word both among professional athletes and from your girlfriends. In this article we will tell you what is the correct drying of the body for girls at home, and how to implement it.
What is body drying
To begin with, let's figure out what the drying process itself is, and how to properly dry girls to lose weight. Most diets remove water from the body, which allows the number on the scale to decrease, and we can be naively happy. After the end of the diet, the weight returns, usually even with additional kilograms. Due to some strict diets, weight is lost due to the loss of muscle mass, which is very dangerous for health.
Body drying techniques allow you to lose hated kilograms by reducing the subcutaneous fat layer and even replacing it with muscles. This process is laborious, but very significant and effective.
Many refuse the idea of drying, because they do not know how to properly dry the body for girls to lose weight. They are afraid that in order to lose weight, you need to contact a lot of nutritionists, spend a lot of money on food and special equipment, but we hasten to dissuade you - this is not so. Everything will be described in detail below.
If you, too, at least once wondered how to dry a girl’s body from fat, read on.
Drying and losing weight - the same thing?
Weight loss is aimed directly at getting rid of extra pounds in the shortest possible time, by actively creating a calorie deficit and endless physical activity. Weight loss in this case occurs mainly due to the loss of water, muscle and, at best, adipose tissue.
And how do athletes and bodybuilders dry off? They also diet and intensify their workouts, but their weight loss is not due to cutting calories, but due to the fact that proteins become the main part of the diet. If you reduce the number of calories consumed per day, then muscle mass will not be gained, the preservation of which is the main point of this method of weight loss.
Drying rules at home
In order for a girl to quickly dry her body from fat at home, you need to follow strict rules:
- Try to keep your blood sugar levels consistently low. To ensure this, follow the rules of fractional nutrition: eat food in equal portions 6-7 times a day at the same time.
- Water consumption plays a huge role in the process of metabolism and fat burning in general. Try to drink about two to three liters of water per day (pure water, other drinks do not count).
- Try to gradually decrease and learn how to count them. These days, it's not difficult: there are many programs and mobile applications that will help you with this.
- If you sharply reduce the number of calories consumed at the expense of carbohydrates, a glycogen deficiency can occur, which will lead to a decrease in muscle mass. To quickly dry the body for weight loss at home, you need to reduce the amount of carbohydrates gradually, by about 150 g per week.
- Training during drying is best done regularly, with reduced weights, but at the same time, increasing the number of sets and repetitions. Don't neglect aerobics. Strength training is preferable for young people, since the program and diet for drying the body for men are somewhat different from women's.
- Do not neglect sports nutrition and dietary supplements. With their help, you can further increase the metabolic rate.
- An excellent addition would be the intake of glutamine as a dietary supplement. Take 5 grams after and before training, as well as at the beginning and end of the day.
- To avoid harming your health, drying should last between 8 and 12 weeks.
- Try to refrain from eating low-fiber carbohydrates, in particular flour, white rice. The presence of fiber in foods will make fat burning more efficient.
- How to quickly dry the body from fat at home for a girl? Develop a special diet for yourself before training. It should preferably contain protein. And, be sure to quickly assimilate. A smaller portion of your meal should be slow-digesting carbohydrates.
- Eat fish or vitamins containing fish oil. It will help you make the process of splitting subcutaneous fat more efficient.
- Try not to eat two hours before bedtime, as the maximum production of growth hormone GH occurs when glucose levels are low.
Diet Features
To understand how to dry properly, you need to know the main differences between drying and other diets. You must burn more calories per day than you consume. To get rid of subcutaneous fat, you need a fast metabolism.
Under no circumstances should you go hungry! This creates a lot of stress for the body, which slows down all the processes we need. So, at every meal, the body begins to think that hunger will come again soon, and puts everything you eat into fat. This can also affect your overall well-being. Possible weakness, dizziness, apathy.
So that the above negative consequences do not overtake you, follow the rules that will help you fully understand how to dry a girl's body at home:
- you need to limit the amount of salt in your diet;
- drink plenty of water;
- make lean protein the basis of your diet;
- follow special rules for limiting carbohydrate intake;
- focus on exercises with a high number of repetitions.
Control of carbohydrates and BJU
The whole drying process is tied to carbohydrates: when they enter the body, glucose is released in the blood, which is then accumulated and processed into energy. If the intake of carbohydrates exceeds the norm, there is an excessive supply of glycogen to the muscles and liver. As a result, the active growth of adipose tissue begins.
What does body drying mean for weight loss? This means an active process of lipolysis - the breakdown of fats. It passes very slowly and requires a lot of energy. For better movement of the hormone through the body, insulin is needed, which helps glucose be absorbed. Insulin is produced by the pancreas.
Let's look at some situations that you may encounter during the drying process.
Excess Carbohydrates
As mentioned above, with an excess of glucose, it accumulates in muscle fibers and in the liver, such substances are called glycogen depots. With excessive consumption of carbohydrates, glucose is converted into adipocytes - fat cells, which form the hated folds on the body.
If you know how to eat during sports drying of muscles, then this process can be started in the opposite direction. With this diet, you experience a lack of glucose by reducing carbohydrate intake. The body makes up for the deficiency from internal glycogen stores, and then from fat cells. This process is called lipolysis and takes a lot of time and effort.
Lack of carbohydrates
But be careful when limiting your carbohydrate intake. Too low glucose levels can lead to ketoacidosis (coma caused by insulin deficiency). The body needs carbohydrates, both simple and complex.
How to calculate
The number of carbohydrates consumed per day should be 1.5-2 grams per 1 kilogram of your weight. Strictly control the amount of carbohydrates you consume and their percentage in relation to other nutrients.
Eat more carbohydrates at the first and second breakfasts, and in the evening meals, reduce their number to a minimum or eliminate them altogether.
Protein calculation
The key to effective drying is the correct calculation of BJU (proteins, fats, carbohydrates). The ratio of 1:1:4 is considered the norm, which is wrong not only within the framework of drying, but also in ordinary life. Because of this proportion, the number of carbohydrates sharply prevails over the amount of proteins and fats. For a healthy diet or light drying, a 4:2:4 ratio is suitable.
If you are wondering how to do hard drying of the body for girls, then the answer is simple: try to stick to a ratio of 5:1:2, where the number of proteins prevails over the amount of fat and carbohydrates.
low carb diet
To understand what drying is in sports and what it is for, you need to know what a low-carb diet is. There are many varieties, but all of them are to cut down on the number of foods that have a high glycemic index.
In the process, the number of carbohydrates consumed is reduced by 25%, while the amount of proteins, on the contrary, increases by the same amount. As a result of such measures, the body takes the missing carbohydrates from its own glycogen stores, which accompanies the reduction of body fat.
Intermittent fasting
During drying, it is necessary to arrange periodic stresses for the body. Such as carbohydrate days and, for example, once a week. Such measures will help the metabolism to be in rhythm and not get used to the new diet, which can significantly slow down your weight loss.
But remember that the abuse of such shakes is fraught with serious health problems and lack of weight loss as such. Therefore, fasting or "gluttony" should be arranged no more than once a week.
Diet while drying
It should be noted right away that the diet menu for women for drying the body at home must necessarily include polyunsaturated fats, which are extremely important for women's health. You should not exclude foods saturated with the right fats from the diet during drying. Let's figure out how to eat.
Forbidden foods:
- sugar (drinks with its content, sweets, sauces);
- flour ( bakery products, cakes, pastries);
- animal fat (fatty dairy products, fatty meats).
Use in limited quantities:
- fruits, especially those with a high glycemic index (banana, peach, pear, apricot). The latter can be used only in the first week a couple of times;
- vegetables with a high starch content (potatoes, corn) should be consumed rarely, only in the first weeks;
- egg yolks. Limit yourself to 1-2 pieces per day, no more.
You can eat:
- boiled or baked turkey or chicken fillet;
- any fish and seafood;
- egg whites;
- fat-free cottage cheese (only once a day);
- fresh greens and vegetables with low starch content can be eaten in unlimited quantities;
- Be sure to drink 3 liters of water per day.
Sample menu for the day
The answer to the main question, how to sit down for drying the body for girls, is the right nutrition program. It must be selected individually, depending on the height / weight ratio, the desired result and the lifestyle of a particular person.
Many girls worry that such large dietary restrictions can provoke breakdowns. Below are recipes for effective body drying that are not only healthy, but also very tasty, as well as a weekly menu for girls.
Various combinations of dishes from our list will help to diversify your diet. Choose one option for each meal.
- porridge in skim milk or water (oatmeal, oatmeal), light salad from cucumber and linseed oil;
- a portion of baked fish with brown rice and light vegetables;
- egg white omelet baked with tomatoes;
- freshly squeezed Orange juice with avocado salad and nuts.
Lunch:
- fruit salad for drying the body according to the recipe: chop light fruits, add some nuts, seasoning nothing;
- specialized low-calorie bread with a glass of freshly squeezed juice;
- fat-free cottage cheese or yogurt with small additions.
- rye bread with boiled chicken breast and mushroom soup;
- portion of fish soup, fish baked without oil, light cucumber and tomato salad, whole wheat bread;
- lentil soup, roasted turkey, vegetable salad, seasoned vegetable oil;
- boiled beef, lean borscht without potatoes, vegetable salad with egg whites.
- sandwich from rye bread with chicken breast, lettuce, cucumbers and egg white;
- a serving of cottage cheese with blueberries and nuts;
- cocktail from fresh berries and skim milk;
- vegetable salad without oil with hard cheese.
- baked chicken with vegetables;
- steam cutlets and steamed broccoli;
- low-fat cottage cheese seasoned with low-fat kefir;
- lean in foil with onions and herbs.
Nutrition program for girls for a month
In order for the “body drying for girls” diet to be effective, the menu for a month must be thought out in advance. The end result will depend both on your efforts and on the characteristics of the body, which also need to be taken into account. In order not to get health problems and not to turn once again to a gastroenterologist, you need to choose the right diet for each week of drying, because these periods are responsible for various changes in your body.
First week
It is very harmful to start drying abruptly. To avoid negative consequences, try to gradually reduce the amount of carbohydrates during the first week. During this period, you should not reduce the intake of carbohydrates below 2.6 grams per 1 kilogram of weight. Make boiled foods the staples of your new diet chicken fillet without skin, greens, cucumber salad and fish, which try to eat almost daily.
Second week
During the second week, the menu should be tightened. Protein food prevails over carbohydrate, which, in turn, decreases to 1 - 1.5 grams per 1 kilogram of weight. Dinner should be low-carb, but not devoid of carbohydrates at all.
Third week
During this period, fruits should be completely excluded from the diet. The amount of carbohydrates consumed daily should also be reduced to 0.6 grams per 1 kilogram of body weight. Pay attention to the fact that it is very important to maintain the water balance in the body and drink enough fluids.
Fourth week
In the fourth week, carbohydrates should be eliminated almost completely. In the morning, 4 tablespoons of hercules are allowed. Carrots also go into a number of prohibited foods.
Sports nutrition and supplements
There are many cases - from breakdowns to slow metabolism - in which this diet may not be as effective as it could be. Therefore, if you do not know how, for example, to dry the body of a woman over 40, then in this and many other cases, sports nutrition and supplements will help you. They will not only help you cope with the difficulties of losing weight, but also speed up the process.
- Protein- an integral part of drying as such. In most cases, for those who follow this diet, the daily protein intake consists of 50% protein supplements and 50% dietary protein. Protein powder has no contraindications (with the exception of intolerance to certain types of protein, mainly milk). There are two types of protein: fast and slow. They should be consumed during the day and at bedtime, respectively.
- BCAA- amino acids that take 4-6 grams before training. They help muscles recover faster and increase in volume. There are different types of BCAAs: leucine, isoleucine and valine.
- L-carnitine- a dietary supplement that corrects the metabolic process and thereby accelerates the process of losing weight.
- Vitamin complex- due to dietary restrictions during drying, the body loses a large amount of vitamins and nutrients that came with the usual, high-carbohydrate food. Therefore, it is worth making up for their deficiency with special preparations and additives. Good immunity and an abundance of all vitamins are the key to proper body drying for girls at home.
Workouts for better results
It is impossible to keep the muscles in good shape and the body taut during drying without regular physical activity. Body drying exercises for girls will help you get rid of hated body fat faster. Workouts that will be effective in the fight against extra pounds can be divided into strength and aerobic.
Aerobic (cardio)
This is what causes fat to decrease and calories to burn. This category includes:
- swimming;
- horse riding;
- jumping rope;
- various sports games such as: volleyball, basketball, tennis;
- aerobics, step aerobics, water aerobics.
The specificity of the implementation of these exercises is also very important. Aerobic exercise should be given to the body regularly, for an equal amount of time. It is better to do this before breakfast after waking up, since it is at this time that the body spends the most energy, which contributes to the rapid drying of the body for weight loss at home. Try not to eat two hours before a workout to avoid a feeling of heaviness in the stomach and a decrease in performance.
Power
Workouts aimed directly at building muscle. If cardio workouts affect all muscle groups to a mild degree, then strength workouts focus and load on certain muscles you have chosen.
You can run them like this:
- gym- there you will definitely find everything you need for this lesson;
- lifting weights;
- exercises with dumbbells and barbells.
Strength training formats are conventionally divided into three types: supersets, circuit training and split training. Circular consists in the fact that there are many sets of a small number of exercises, there is a short break between sets. Split training is suitable for those who are interested, for example, in the rules for drying legs for girls. It involves the development of individual muscles on separate days. In this way, you can work out exactly those places that bother you the most. And the last type - supersets, is something similar to circuit training, only with fewer sets and no rest between them.
Home workouts can also be effective in the fight against excess weight. And if you don’t know how to dry the press and abdomen for girls at home, don’t be scared. Perfectly help to keep yourself in shape exercises with weights and dumbbells. Work out on a special gymnastic mat, even buying a new sports kit can perfectly motivate you not to miss a workout.
Some basic exercises that are easy to do at home are:
- push-ups from the floor - first with bent, then with straight knees;
- squats with dumbbells;
- various aerobic exercises with a gymnastic ball;
- lunges with a stick on the shoulders or dumbbells in the hands in different directions.
Ways to Improve Metabolism
It happens that body drying products for women do not have the best effect on metabolism and slow it down. Here are a few ways to speed it up again:
- Visiting baths and saunas. The use of various scrubs and oils is encouraged.
- Wraps. Now there are many types on the market, each of which gives its own special result, so you are sure to find something suitable for yourself. You can also get this procedure in many beauty salons.
- Massage will not only help improve blood circulation and metabolism, but also relax muscles after training.
- Positive effect on metabolism green tea and natural black coffee in moderation.
Exit dry mode
In no case should you leave the diet abruptly, otherwise the weight may return even in large volumes. After the end of the "feat", follow the same order of nutrition, that is, a list of products - what you can eat while drying the body of the girls. Follow your planned meal plan back. Do not stop playing sports, you can make them more rare, but always regular.
Minor Results: Causes
If the results are extremely small after drying, this indicates one of the following errors:
- lack of sleep, stress;
- incorrectly drawn up or violated training program;
- BJU is calculated incorrectly;
- you did not follow the nutrition program.
Contraindications
These include:
- pregnancy, breastfeeding;
- work associated with very active mental or physical activity;
- diabetes;
- diseases of the cardiovascular system, gastric tract, kidneys, liver;
- severe malaise in the first weeks of the diet.
The diet for drying the body for men and what foods can be eaten during it are also selected individually. Following the rules that are incorrect for you personally, you risk, at best, simply not achieving the desired results, and at worst, getting health problems. Before starting a diet, consult with a personal trainer, and preferably with a doctor.
In the process of losing weight, motivation is very important. View the achievements of the girls after drying the body, their reviews and results, preferably with before and after photos. You can even print photos, make collages. The constant presence of slender bodies in front of your eyes will remind you of your goal!
Video
Useful information O proper nutrition during drying you will find in this video.
Drying the body, first of all, involves a gradual decrease in the caloric content of the diet (a deficit of 10 to 30% is created), depending on the progress of fat burning and the ultimate goal of the athlete.
- Dry food quite strict - you will have to say goodbye to the vast majority of harmful goodies. The first step is to reduce the amount of fast carbohydrates and animal fats. Ideally, remove it altogether.
Diet (drying) also involves the consumption of a sufficient amount of liquid, at least 2.5 liters. If you drink less, metabolic processes will slow down, which in turn will slow down the burning of fat. It is also necessary to observe the drinking regimen because when dehydrated, the blood thickens, which is undesirable for the heart during intense training.
Drink more pure non-carbonated water!
The whole drying process involves mandatory measurements of parameters and weighing of the athlete. If the thickness of the fat folds decreases, and at the same time you lose from 1 to 3 kilograms per month, the diet can be considered effective.
The main rules of drying
In short, drying the body for girls and men is a special principle of nutrition, which is based on the use of mainly low carb and protein food. The diet is gradual reduction of body fat while maintaining muscle mass.
Drying the body is indicated for people who have a sufficient amount of muscle mass, not suffering from obesity.
As a rule, such nutrition is practiced by competing athletes, professional bodybuilders, bodybuilders in order to bring the body into the required form and get into the required weight category. Ideally, athletes lose weight under the supervision of experienced instructors, since the diet is quite strict.
If you decide to “dry out” for yourself, you should remember simple rules:
- Start gradually (for a smooth infusion into the process, a special step-by-step guide has been developed, which we will write about below).
- Eat small meals 5-6 times a day (every 2-3 hours). Do not eat 2 hours before training and 1.5 hours after (only amino acids and protein). At least 40% of daily protein can be obtained from protein shakes, the remaining 60% from food.
- Remember about clean water - at least 30 ml for every 1 kg of body weight (on days of intense training and in the heat, you can have more).
- Drying weight loss implies a balanced diet: you need to consume at least 10% of unsaturated fats, fish, Omega-3. Eat cereals, vegetables, nuts, take enough fiber and do not forget about taking vitamin and mineral complexes. The number of fruits and berries for drying is limited, so it is unlikely that it will be possible to do without vitamins from the store.
- During this period, you need to train a lot and diligently, alternating strength exercises with cardio loads. The best option in each case will be a fitness instructor or trainer.
- The frequency of the relief diet is no more than 1 time per year.
Only in this case, drying the body at home will be effective and will not have a negative impact on health.
Do's and don'ts for drying: a list of products
During the drying period completely eliminate: confectionery, sweets, pastries, any alcohol, pasta, bread, white rice, smoked, fried and fatty foods, ice cream, mayonnaise and other fatty and sweet sauces, fatty cheese, sausages, canned food, snacks.
In small quantities: cereal cereals, vegetable, olive, flaxseed oil (completely fat-free food - a direct way to the deterioration of metabolism). It can also damage skin and hair. Girls may have problems with the cycle.
Recommended to eat: lean meat (veal, rabbit, chicken breast, turkey), fish, lean dairy and dairy products, eggs (you can have a lot of protein, a limited amount of yolk), brown and wild rice, beans, lentils, some mushrooms, vegetables and fruits (in a small amount), greens, sports nutrition.
Drying: menu and meal plan
It is necessary to switch to drying gradually (a sharp transition to protein foods is harmful to your health). To start improving the relief smoothly, developed phased plan to be followed.
- Drying the body for men and women is somewhat different in drawing up a nutrition scheme: in women, the decrease in carbohydrates is more gradual, and the amount remains slightly larger than in men. The basic principles remain unchanged.
Drying the body for a month. The first stage of the diet
The first stage lasts 4 weeks. BJU - proteins 50%; fats 20%; carbohydrates 30%.
Sample menu:
- Breakfast: low-fat cottage cheese - 200 g, whole grain toast, fruit
- Lunch: steamed fish or stewed breast or beef - 200 g, porridge boiled in water without sugar, milk and butter (any, except white rice) - 100 g, fresh vegetable salad - 100 g
- Dinner: poultry meat - 150 g, vegetable stew- 100 g, porridge - 100 g
Second phase (carbohydrate-free)
The second stage lasts only 7 days. BJU - proteins 70%; fats 20%; carbohydrates 10%.
Only complex carbohydrates are allowed (in the morning). Toasts and any bread, even whole grains are excluded, fruits too. The amount of boiled porridge is sharply reduced. Otherwise, you can follow the scheme of the first stage.
Protein salad with squid in 5 minutes
Third stage (removal of water)
Duration - one week (7 days). During this drying period, all carbohydrates are excluded from the menu, and ordinary water is replaced with distilled water. Other products from the first phase remain in limited quantities.
- Breakfast: fresh vegetable salad - 120 g, boiled egg white - 7 pcs., 1 tbsp. l. a spoonful of any boiled cereal
- Second breakfast: 2 tbsp. any boiled cereal, chicken breast– 120 g, fresh vegetable
- Lunch: stewed or steamed fish - 200 g, fresh vegetable salad without salt
- Afternoon snack: sports nutrition
- Dinner: boiled or steamed seafood - 200 g, greens
Fourth stage (recovery)
Contraindications
Drying the body for girls at home, as well as for men, is a cardinal measure that should not be resorted to often and unnecessarily. Again, this is usually the lot of athletes preparing for competitions. In addition, only absolutely healthy people can “dry out”.
- In no case is such a diet allowed for children and adolescents, pregnant and lactating women.
Other contraindications:
- diseases of the liver and kidneys;
- diabetes;
- diseases of the heart and blood vessels.
Yes, drying is effective. Yes, the action plan is simple and clear. Yes, it's inexpensive. There are many advantages, but you should not “get hooked” on this if you are not connected with sports.
Content:
What is drying. To whom it is shown, how it differs from ordinary weight loss. The main principles of nutrition during this period.
Many people who are far from sports often confuse two such tasks as losing weight and drying the body. Here it may seem that in the first and in the second case the process of achieving the goal will be similar. But it's not. Let's look at how to dry your legs and torso, how to remove fat for girls, is it possible to complete this work in one week, and so on.
Who needs it?
To begin with, let's figure out why and who can set the task of drying the body, as well as removing excess fat. There are several options here:
- Professional athletes. For athletes who want to get the perfect body and regularly participate in competitions, the regime of cutting and bulking is a common occurrence. In the latter case, the bodybuilder achieves an increase in muscle volume, and after burning the excess, he makes the body as lean as possible.
- Fat people with a small layer of fat under the skin. In this case, drying can get rid of excess deposits and give the expected relief.
- Girls who dream of a beautiful figure. In this case, the combination of the right diet and active training allows you to trim the outlines of the figure in the most problematic places.
But there are also people who do not need to dry:
- Overly full personalities. In such a situation, it is advisable to set yourself another goal - to lose weight. And what method of destruction of fat will be chosen, no longer matters. At the same time, this feature is relevant for both men and girls.
- Thin people who have a lack of musculature. If you have a normal weight, but fat has appeared only in one place, then you don’t need to dry yourself here, but simply add activity to the training process, and additionally load your muscles. In this case, excess fat will go away without serious time costs.
What's the Difference?
The phrase "dry the body" means the desire of girls or men to get rid of problematic deposits, while maintaining maximum muscle volume. As for weight loss, we are talking about a complex process of getting rid of excess weight.
Drying in its structure is a tougher process that involves serious self-control. A person must eat right and exercise. The body and psyche must work hard, which ensures excellent results - the necessary muscles stand out, a general relief is formed.
Where to begin?
Drying is a laborious process, so the approach must be appropriate. The first thing to start with is to start a diary, where the basic data on the diet will be recorded. In particular, in the first week you need to set your body to reduce the total number of calories. For example, in the first seven days, girls and men are advised to reduce the calorie content of their menu. for 200-400 kcal.
In a week you can see if there are results of efforts or not. In case of weight reduction, you can leave everything unchanged. If the weight has not moved from its place, then cut off the calorie content further in the same amount. This should be done primarily through fast carbohydrates and saturated fats. In this case, it will be correct to make the last meal (dinner) completely carbohydrate-free.
How to count calories?
In order to point dry the body, you need to know the requirements of your body in terms of calories. How to make the right calculations? Everything is simple here. Optimal the norm of protein per day is about 2 grams per kilo of weight. There must also be somewhere carbohydrates - about 1-2 grams per kg.
Nutrition should be made fractional, that is, the day is divided into 5-6 approaches to the table. Breakfast should have the highest calorie content. In second place in terms of calories is the second breakfast. As for the penultimate and last receptions, they should be as protein-rich as possible, that is, without carbohydrates. This diet allows you to select muscles much faster and burn excess fat.
The main rules of drying
To properly dry the body and highlight the muscles, consider the following tips:
- Be sure to have breakfast. Do not skip this meal, because it is he who sets the tone for the whole day. At the same time, one sandwich with tea will obviously not be enough. If you do not want to eat in the morning, then you need to force yourself. Within a week, the body itself will ask for its portion.
- Before going to bed, meals should be carbohydrate-free. If the stomach requires calories at night, do not give in to provocations. If you really have anything before bed, it is better to give preference to products with casein protein (cottage cheese).
- Do not allow long breaks between different snacks. It will be correct for food to enter the stomach every 2-3 hours. Otherwise, the muscles will be deficient in the necessary substances.
- It is necessary to reduce fat intake, but it is unacceptable to reduce its volume to zero. The complete absence of this component can lead to a number of health problems - hair deterioration, metabolic disorders, visual impairment, and so on. So the diet must include foods such as eggs, butter and nuts.
- Keep in mind that fast carbohydrates (for example, flour products, sweets) quickly turn into fat. As a result, this part of the diet must be adjusted.
- Do not clog your body with various "garbage", such as chips, mayonnaise, and so on.
- Drink as much liquid as possible. On average, the body should receive at least three liters. If you are a thin girl, then the optimal amount of water can be reduced to the level of 2 liters.
- In the first few weeks, the body will actively burn excess fats, metabolic processes are accelerated. The longer the drying process takes, the less fat deposits and the more difficult it is for the body to part with them. There will be times when training will not bring results at all. At such moments, you can’t give up - you need, on the contrary, to increase momentum and train with redoubled energy.
- Eat slow carbohydrates such as oatmeal, rice, buckwheat a couple of hours before training. After class, focus on protein foods.
- You can’t do days of complete starvation - during the drying period, the body does not need such a shock.
Conclusion
So, step by step, we remove extra pounds and highlight muscles. The more accurately you can follow the recommendations, the better results you can expect. As for the training process, here it is worth focusing on connecting to power aerobic loads.
To make muscles embossed, you need to train competently and follow the right diet. Aerobics and athletic training should be scheduled to the smallest detail, and, accordingly, performed to the nearest millimeter.
In addition, during the "drying" period, you need to take the number of calories very seriously. The slightest lack of essential nutrients can slow down the process. It can also negatively affect the figure and the whole body.
It is believed that during the "drying" period, women should train and eat the same way as men. This is not entirely true. Aerobics in the program for girls should be less than in the program for men.
Athletic training of a woman in the “relief” period should practically not differ from the training of men. But women should eat a little differently during this period.
This picture will help you visually determine the percentage of fat in your body:
Nutrition
Many women, wanting to give their muscles relief, “sit down” on fat burners and cut down on daily calorie intake. Such methods make the muscles more prominent, but along with this relief, the muscles lose a little in volume. This happens because the body, deprived of the necessary dose of nutrients, begins to feed on muscle tissue.
To preserve muscles and the appearance of relief of the body, it is not at all necessary to consume special preparations for burning fat or cut down on the daily dose of nutrition. You just need to change the nutritional regime - changing the doses of carbohydrates, proteins and fats.
It is believed that carbohydrates are the main source of obesity. Simple carbohydrates (especially sweets and flour products) actually contribute to obesity. But complex carbohydrates (pasta, black bread, cereals) contribute little to this, if you do not consume them excessively. Nevertheless, the amount of complex and simple carbohydrates in the period of "drying" the muscles in the diet of a woman should be inferior to the amount of protein consumed.
Video on the topic: "What is drying and how it is used for girls"
Calorie and Nutrient Ratio
The daily dose of protein for a girl of average weight (50 - 55 kg) is at least 100 g. When playing sports, the need for protein increases, because the process of destruction of muscle tissue is constantly taking place.
Fatty foods in minimal quantities are never harmful. During the relief training period, fat calories will not harm either, but only if they are consumed no more than the necessary measure.
The allowable dose of fat in the daily diet of a girl who trains in order to make her muscles sculpted is a maximum of 10%. And 60% of the total calories should be proteins. Carbohydrates should be an order of magnitude less than proteins - no more than 25 - 30%.
In general, during the “drying” period, a girl should consume 35-40 kilocalories per kilogram of body weight per day. The intervals between meals should be short, the number of servings per day - 5-6, and the portions themselves should be relatively small. No more than 40 grams of protein should be consumed at each meal. Long intervals are extremely unproductive - they slow down the metabolism and contribute to obesity.
You can even eat before bed. The main thing is to consume moderate portions and quality food. Before going to bed, it is better to prefer a protein shake (how to make it at home?), or cottage cheese. Such easily digestible food supports the correct level of metabolism and saturates the body with useful components.
You need to gradually reduce the carbohydrate rate. For the first week of your relief cycle, stick to 40% carbohydrate calories per day. Reduce your carb intake to 35% next week. And only in the third week, start consuming the recommended amount.
At the end of drying, you need to switch to a normal diet gradually. Otherwise, not only the figure will suffer, but also the gastrointestinal tract.
Modern girls who want to quickly acquire a slender figure are increasingly avoiding meeting with simulators and exercises, preferring a diet to active methods of burning fat. But during the drying of the body, it is necessary to complete training for the entire period of the diet, involving as many muscles of the body as possible.
This is how muscle mass should be maintained, otherwise the body will eat it even before adipose tissue, considering it an unnecessary energy load.
But we will return to the diet. You should start cutting with a gentle transition from carbohydrate to protein foods without strict and specific restrictions. Girls can be advised to make their own menu with the participation of these products:
| Group | Description |
| Protein products | These foods can be eaten at any time during the diet: boiled egg white, boiled, baked or steamed chicken breast without fat, boiled squid fillet, baked and boiled white fish without fat. |
| Sources of carbohydrates | Their content in food should be monitored using special tables and recipe calculators: oatmeal and buckwheat porridge, rye (diabetic) pasta, cucumbers, herbs, and cabbage are all great vegetables except root vegetables. |
| Additional | Pure water and sugar-free ginger tea |
Sugar will have to be abandoned, so it will not even be listed on the rest of the menu, but this is implied by itself - only drinks and food without (!) Sugar are needed. In addition, you must completely exclude:
- fatty dairy products;
- fast carbohydrates (flour products, sweets, etc.);
- fat - no frying meat and fat!
Controlling weight loss
The maximum dose of daily fat loss is 200 grams. You can lose a few pounds a day. But it will be ballast weight - water and slag. Losing more than 200 g of your own weight per day is fraught with a violation of body functions and a deterioration in well-being.
With any diet, a girl, regardless of body type and body weight, should lose no more than 1.5 kilograms of her own weight per week. With large losses, the muscles will lose their shape and quality.
Aerobic and strength training must be precisely timed and never violated. No matter how it seems, aerobics is a heavy load for the body. During aerobic training, energy is consumed no less than with a power load.
For women who have a low percentage of body fat, it is better to keep aerobic training to a minimum. Athletic training in such cases should be "pumping". This is the name of the method of pumping muscles through a large volume of training at a relatively low intensity.
Sports nutrition
Currently, there are many sports supplements. All of them are effective - both for giving relief to the muscles, and for the whole organism. Amino acids and vitamins, which are part of sports nutrition, have a stimulating effect on the kidneys, liver and gastrointestinal tract.
But in order to get the maximum benefit from all these gainers, powders and capsules, you need to take them correctly.
Girls who weigh 8-10 kg more than their "ideal" weight (the correct indicator of weight is the difference - height in centimeters minus one hundred and ten) mainly due to muscle, there is no need to consume creatine. But protein and amino acids will definitely be useful to them. Protein powders and BCAAs (essential amino acids) will also be of no less benefit to owners of magnificent forms.
Protein should be the girl's main addition. Meat, eggs, and fish are good sources of protein, but they take a lot of energy to digest. Protein shake and amino acids are absorbed with less energy.
Incorrect training (increased volume of aerobic and strength training) and incorrect consumption of sports nutrition will not lead to the desired results. Of course, the results will be, but with the right approach, they will be much better.
When to take?
Before and after training, you should consume 5 grams of BCAAs. One hour after training, you can consume a portion protein shake. One and a half to two hours before training, it will be useful to eat a portion of sports nutrition with a predominance of "natural" proteins and a small proportion of carbohydrates. Also in the morning you can take BCAA 5 grams, and eat at night fat-free cottage cheese or take a serving of casein protein.
What about fat burners?
Fat burners do not always benefit women. Although many companies produce safe body drying products for girls, but, according to professionals, they only save general tone and to a lesser extent break down fats. What means are most effective?
L-carnitine: promotes the movement of fat cells to cleavage zones. To be effective, a significant calorie deficit is required. With its presence, fat burning is greatly activated, especially during training. The optimal dosage of the drug is 1-3 mg per day. The drug is used before interval or cardio training.
Preparations of pseudoephedrine with the addition of willow extract. These are very strong drugs with a thermogenic effect. They work even at relatively high calories. However, they have a negative effect on nervous system, causing sleep disturbances, limb cramps, weakening of reaction and coordination.
Caffeine-yohimbine burners. Their effect is limited to fueling the nervous system, making it possible to train at full capacity despite limited nutrition.
It must be borne in mind that any drugs work with a precisely balanced diet and with constant training. They cannot be a panacea and will not help if you do not want to change your regimen and lifestyle. We strongly recommend that you do not purchase or use any body drying products on your own.
First of all, it is necessary to consult with doctors, trainers and narrow professionals in this field and, of course, with people who have tested these drugs on themselves.
How to build a training cycle?
To get a relief, a woman should moderately engage in athleticism and seriously - aerobics. At the same time, aerobic training should not take place to the point of exhaustion. Many women who want to make their body more embossed are overly fond of aerobics. This leads to an unevenly developed body or excessive weight loss.
This happens because there is very little muscle mass in the female body, and an order of magnitude more fat. Strength work in the correct mode with appropriate rest and nutrition contributes to muscle growth. Aerobics does not contribute to the development of muscles, but well spurs the processes responsible for the breakdown of fat.
A high volume of strength training promotes the breakdown of fat, but the muscles are not lost. With aerobics, the situation is exactly the opposite. Exorbitant aerobic loads are harmful to the body and, accordingly, to the muscles. They inhibit anabolism and suppress the functions responsible for the breakdown of fat cells. The result is chronic fatigue and obesity.
Proper training for a girl during the drying period of muscles is a set of exercises for the whole body plus a little aerobics. The number of sets (approaches) for each exercise is 5-6; number of repetitions: for the lower body - 15-20, for the top - 12-15.
In each exercise, you need to use a weight with which you can perform 2 more repetitions. But only the last set should be “refusal”. The interval between sets is a minute and a half. This method allows you to maximize the use of muscle fibers and spurs the processes of anabolism (muscle growth).
Girls who want to get rid of a large fat layer will benefit greatly if they modify the complex a little. To do this, you just need to do every exercise without interruption. The complex is performed without a break between exercises, one approach, 4 - 5 "laps" per workout. After such a workout, no aerobics is needed. Better to do it the next day.
For women who want to dry their muscles, the usual “pumping” training, coupled with aerobics, is enough. Aerobic training should be started only after a 10-minute rest from strength work.
Aerobic training should be moderate, but not too light. Set the elliptical to a mode where you can practice for 15 minutes. But do it for 10 minutes. 3 sets of 10 minutes on the elliptical after strength training is all you need.
Such training - a complex for the whole body along with running on an ellipsoid (it is possible both on the "path" and on the bicycle ergometer) - should be carried out 3 times a week. On the "weekend" days, you do not need to exhaust yourself with fasting and long walking. Such extremes are harmful in the same way as prohibitive aerobic exercise.
Any girl can become heavier by 15 kilograms due to high-quality muscle mass, and at the same time maintain a feminine shape. It is almost impossible for a woman to become even more muscular and stronger without special preparations. Many women, regardless of their inclinations and body types, have achieved success in bodybuilding simply by following the recommendations outlined above.
In what cases it is impossible to engage in "drying"?
You can’t dry the body if you have a tendency or a ready-made problem:
- kidney failure;
- intestinal and stomach diseases;
- problems with the liver and pancreas;
- diabetes;
- pregnancy and breastfeeding.
Conclusion
When carrying out drying, forming the necessary body conditions, refrain from actions that can cause irreparable harm. The following theses will help to avoid undesirable consequences:
- Throughout the process, keep a steady sugar level, avoiding sudden changes. Fractional meals (5-7 times) and eating the right food will help you with this.
- The volume of clean water consumed for the normal functioning of the body is equal to body weight x 0.03. Keep in mind that for recycling and withdrawal cold water more energy is wasted.
- Enter control of consumed calories. Keep in mind that reducing caloric intake by cutting carbohydrates will result in a decrease in glycogen stores and provoke the burning of muscle mass. To maintain the required amount of glycogen, you need to increase carbohydrate intake by 100-200 grams once a week.
- The optimal drying process should last between 8 and 12 weeks.
- Drying training involves intense physical activity (a large number of approaches, training systems in sets / supersets, volumetric strength exercises).
- Increase your daily vegetable protein intake to 2-3 grams to avoid muscle loss.
- Gradually reduce the number of calories you consume. A sharp reduction will significantly slow down the metabolism: so the body will save energy loss. Reduce 100-200 calories per week. In this case, the body will switch to burning fat and will not drastically reduce metabolism.
- Fat burners thermogenics / thermogenics actively affect the nervous system, cause an increase in the production of norepinephrine, prevent slowing down metabolism, help fat cells release and burn fat.
- With a decrease in calorie intake, glutamine stops the burning of amino acids with a developed side chain. In parallel, it speeds up metabolism. Consume 5 grams of BCAAs at breakfast, before bed, and before and after your training session.
- During drying, there comes a moment when you feel that the metabolism has slowed down a lot. Don't panic! Treat yourself to a couple of days of carbohydrates and fatty foods. This will have a positive effect on thyroid hormones, and with the continuation of the process, the burning of subcutaneous fat will resume.
- Carbohydrates determine insulin levels. An increase in insulin is accompanied by a significant increase in fat cells and a decrease in their burning. Therefore, give up non-fiber fast carbohydrates (white rice, bread). Consumption of slow-digesting carbohydrates (unprocessed rice, oat flakes, sweet potato), on the contrary, will lead to significant fat loss.
- Periodically, 1 time in 10-12 days, spend force majeure carbohydrate days. The amount of carbohydrates at this time is reduced to 50-80g. With such a sharp change in the body, fat burning is activated. This is due to a decrease in the percentage of glycogen.
- Your daily pre-workout diet should consist of slow-digesting carbohydrates (oatmeal, whole grain bread) and fast-digesting proteins (whey protein).
- Daily use fish products compensates for the lack of fatty acids and activates the breakdown of subcutaneous fat.
- The most important task of cutting is not only saving muscle tissue, but also stimulating the production of growth hormone (GH). It preserves muscle mass and activates the breakdown of subcutaneous fat. The percentage of the hormone increases in the initial 90 minutes of sleep. Growth hormone production is strongly affected by total blood glucose levels. A low glucose percentage promotes the maximum release of these hormones, so it is recommended to stop consuming carbohydrates a few hours before bedtime.
