What to eat to dry the body. Body drying for girls. Diet, training, sports nutrition.

It means a decrease subcutaneous fat  and body fat by reducing calories during carbohydrate starvation. Most often, athletes use it to maintain spectacular forms.

This is a more time consuming and complex process than regular weight loss. Despite this, drying the body for girls who have been using it for a long time does not seem difficult to do. The most important thing is to learn its correct methods: actively lose fat, not liquid, and also prevent the transformation of the fat layer into muscles.

Drying the body for girls at home requires:

• -  Careful preparation of a diet;
• - Selection of the necessary training;
• - Preparing inventory for necessary exercises. If there is no desire or opportunity to acquire professional dumbbells, they can be replaced with water bottles.

Do drying for five weeks. It is believed that in 3 weeks it is impossible to achieve the desired result. Drying for more than eight weeks is also not recommended, this can harm the body.

How to dry?

Important! Before you start drying, you need to properly prepare for it.

• - Carry out preventive measures with the help of hepatoprotectors aimed at preventing a large load on the liver. They should be started two weeks before drying. It is extremely serious that this item should be approached by those who have congenital or acquired diseases of this organ. Important! Use cleansing fees is prohibited;
• - Choose the period of drying the body so that it does not account for critical or vital events. You also need to plan everything so that at this time there are no serious stresses and upheavals: weddings, moving, sessions, getting a new job;
• - For girls who have not previously been involved in sports, it is impossible to dry out for more than six weeks and remove more than 18% of fat. This can lead to hormonal failure;
• - Set up psychologically and believe in achieving the intended result;

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Now consider in more detail: what kind of nutrition is needed, and how training should go.

Body drying for girls at home: a weekly menu and exercises

Eating properly is very important, 75% of successful achievement of the goal depends on this.

Therefore, you must strictly adhere to all the rules:

• -  The number of calories consumed per day should be more than was obtained during this time with food;
• - You need to eat often: optimally - every 2 hours (8 - 12 times a day). This will maintain a fast metabolism;
• - Consumed products must be the same. Their admission should be carried out strictly on schedule and in fixed amounts. This will allow you to control the amount of calories consumed. It is also advised to purchase scales for accurately measuring the weight of products;
• - Eating sweets is strictly prohibited. This will help prevent insulin spikes in the blood. This transport hormone, when consumed in sugary foods, is produced in large quantities, which leads to the conversion of energy into body fat. Remember! After each use of sweets, even in small quantities, the process of burning fat will stop. Those who have great difficulty in fulfilling this item are advised to replace their favorite pastries with fruit, but only in minimal quantities;
• - You need to drink more still water: 2.5 - 4 liters per day. Coffee lovers are advised to replace it with green tea;
• - Once a week, those who are difficult to tolerate the diet are allowed to eat a little of what they most want. It is believed that it is much easier to follow the regime in the future.

Carbohydrate-free diet

They often choose a carbohydrate-free diet for drying. She is considered very tough, so beginners are advised to approach her smoothly. Initially, all sweets should be discarded. Allowed to eat cereals, rye and pasta. The number of carbohydrates consumed per day should not be more than three grams per kilogram of weight.

Then the task is complicated: everything flour is excluded, cereals remain. This diet program is followed for two weeks, at the last of them, slow carbohydrates are consumed only until 12 noon. Their daily rate already needs to be reduced to a couple of grams per 1 kg of body weight;

The last stage should last a whole month. On it, carbohydrate intake is reduced to 1 g per 1 kg, and then reduced to zero.

Body drying for girls at home: a weekly menu

Monday:

• - Breakfast: 50 g oatmeal, eggs: 3 protein and one whole, a glass of tea;
• - Second breakfast: eggs: 3 protein, 50 g of green peas and the same amount of corn;
• - Lunch: 50 g of buckwheat, 150 g of chicken breast;
• - Dinner: vegetable salad, 150 g of salmon;
• - Before going to bed: 150 g of curd product, 50 g of blueberries.

Tuesday:

• - Breakfast: 50 g of oatmeal, three egg whites, a glass of milk;
• - Snack: 100 g of turkey, 2 pcs. rye bread;
• - Lunch: vegetable stew, 150 g of turkey;
• - Snack: tofu cheese, 2 pieces of bread, green tea;
• - Dinner: 100 g boiled shrimp, vegetable salad;
• - Before going to bed: three egg whites.

Wednesday:

• - Breakfast: 100 g of red fish, 2 slices of bread;
• - Second breakfast: 3 egg whites, 2 bananas;
• - Lunch: 50 g of brown rice, 150 g of chicken, vegetable salad;
• - After training: portion whey protein, apple, banana;
• - Dinner: 150 g chicken fillet, stewed vegetables;
• - Before going to bed: 150 g of cottage cheese, 50 g of blueberries.

Thursday:

• - Breakfast: 100 g of corn flakes, 500 ml of milk;
• - Snack: 40 g nuts, 2 bananas;
• - Lunch: 50 g of hard pasta, 150 g of beef, vegetable salad;
• - Snack: natural yogurt;
• - Dinner: 100 g of stewed squid, 100 g of pumpkin;
• - Before going to bed: 100 - 150 g of curd product.

Friday:

• - Breakfast: eggs: 3 squirrels and one whole, 2 slices of bread, half an avocado;
• - Second breakfast: 100 g of cottage cheese, orange, banana;
• - Lunch: 150 g of baked potatoes, 100 g of salmon; Brussels sprouts;
• - After training: a portion of whey protein, some dried fruits;
• - Before going to bed: 400 ml of kefir, 40 g of bran.

Saturday:

• - Breakfast: eggs: 3 protein, 2 slices of bread, peanut butter;
• - Snack: 150 g of seafood salad, orange;
• - Lunch: 50 g of buckwheat, 150 g of beef, carrots;
• - Fruit grower: 40 g of nuts, some dried fruits;
• - Dinner: 150 g chicken, vegetable salad;
• - Before going to bed: 400 ml of milk, 50 g of blueberries.

Sunday:

• - Breakfast: 50 g of oatmeal, 400 ml of milk;
• - Snack: 100 g of turkey, a piece of bread, apple, orange;
• - Lunch: 100 gr. baked potatoes, as much red fish, tomato;
• - Snack: 300 g of natural yogurt, 2 bananas;
• - Dinner: 100 g of boiled shrimp, vegetable salad;
• - Before going to bed: 100 - 150 g of cottage cheese.

When the goal is drying for the body, the menu can be compiled based on any permitted products. The most important thing is to achieve the optimal combination of nutrients and drink enough water.

When drawing up a suitable diet, it is necessary to exclude the use of fatty meat in addition to sweet. Fruits and vegetables with a high starch content are allowed in small quantities: pumpkin, beets, corn, cooked or baked potatoes, egg yolks.

Allowed to use:

• - Greens, vegetables rich in fiber: cucumbers, tomatoes, peppers, celery, leafy salads. Also allowed: asparagus, broccoli, legumes;
• - Skim cheese. It should be consumed no more than once a day;
• - Properly cooked chicken breast, turkey fillet, egg whites;
• - Fish, seafood.

Important!  The inclusion of polyunsaturated fats in the daily menu is mandatory. They are found in marine fish, nuts, avocados, and linseed oil. Their deficiency can lead to malfunctions in the menstrual cycle, brittle and dull hair, dry skin.

Body drying for girls exercises at home

To achieve a spectacular body, you need to combine suitable nutrition with exercise. When there is no access to the gym, exercises can be done at home. If you are disciplined, then it’s easy to handle. Moreover, body drying for girls at home does not require the mandatory purchase of sports equipment.

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When doing the exercises yourself, you must adhere to the rules:

• -  A complete set of exercises you need to perform without rest. If a break is taken, then it should be no more than a minute;
• - The optimal load is considered insignificant weight of the cargo with a large number of repetitions;
• - Cardio loads and aerobics are required. Running should be in several approaches, for example, 3 times for half an hour;
• - Training should be 5 times a week for 45 minutes. The remaining two days must be used for recovery, but they should not go one after another;
• - Warm up - required. It helps to warm up the body and prepare for a fruitful occupation;
• - Do all the exercises you need with a positive attitude and your favorite music. This will help to recharge with energy and energy, and not count the minutes before the end of the exercises.

Swimming, morning running, swinging the press, skipping rope, cycling, roller skating and figure skating should be daily exercises. It is recommended to do them in the morning or evening.

Remember! Less than a couple of hours before the start of classes and for two hours after them you do not need to eat.

Drying legs and buttocks at home

These problem areas of many girls need painstaking work. The advantage of exercises on these parts of the body is that in most cases they have a positive effect on other muscle groups. Owners of such a problem need to allocate 3 classes for cardio training, aimed at adjusting the buttocks and legs, and devote the remaining 2 days to strength exercises to maintain the tone of other muscles of the body.

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Options for exercises designed to dry the legs and buttocks:

• - Squats. The feet should be placed at shoulder level so that they are parallel to each other. The back should be straight. If you add weight, picking up water bottles, you get strength training. Important! If during the squats the tension in the muscles is not felt, then they are performed incorrectly;
• - Lunges.  This exercise is familiar to everyone from school physical education lessons. To strengthen the load, you need to perform it with dumbbells (bottles of water) or use a support under the foot;
• - Plier.  When performing it, the legs should be at shoulder level, and the feet are turned outward. In this position, you need to squat, holding water bottles in front of you. When squatting, the hips should be parallel to the floor;
• - Cardio exercises: jumping rope, rollerblading, running.

The advantage of performing these exercises is that everyone knows how to do them; they are repeatedly made at school in physical education classes. The only difference is that during drying they are supplemented by weighting.

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Important!   In no case should you dry yourself: for girls who have digestive problems, kidneys, liver, and diabetes. Also, drying during pregnancy and lactation, with daily hard mental work, is not permissible.

Most often, after the completion of drying, the girls do not quit training. Their implementation in the future will only benefit. Unfortunately, this is not the case with nutrition. It is not recommended to extend beyond the established period. After five weeks, you need to switch to a richer diet.

You should also try not to eat fast carbohydrates for several weeks after drying, and in the evening there are only protein foods. Experts say that if you exit the diet correctly and continue to exercise, the resulting effect will persist for a long time. In addition, the exchange will improve significantly, which will help not to come back to the weight from which the start was made.

Drying the body for girls is a very effective and useful way to help tone the muscles and give the body a beautiful and healthy appearance. Very often it is not worth it.

Drying the body is a common way for professional athletes to put their body in order.

They often use the dryer to prepare for the competition.

Since this method with the right approach gives an effect every time, it has spread to the domestic sphere.

Muscle drying for women at home is now especially common.

If you are ready to work out the drying yourself, read the recommendations below. We have prepared material that will allow you to perform the correct drying of the body for girls at home.

Dry for five weeks. If you stop before three weeks, the result will not please you, and you should not waste time and effort.

note: drying is a proven and effective method, but you should turn to this method once a year. Do not abuse! After drying, maintain the result with proper nutrition and exercise.

The first thing to do is to collect the most diverse information about drying the body for girls and women at home - these are menus and exercises for a week or even a month.

This will clearly determine how drying will take place and what results it will bring.

Good news for girls - when drying, you do not need to starve! Quite the contrary, athletes eat often (six to twelve times a day).

Proteins are the basis of nutrition, they saturate the body and are digested one and a half to five hours, so you experience satiety all the time. Most importantly, do not eat at night. Dense food at bedtime interferes with the body.

As nutrition changes, a burden arises for the body. To help him, drink water, at least one and a half - two liters a day. Green tea also helps.

Drying does not require hunger!

Do not exclude fats from the diet, eat them only in small doses. For this purpose, olive or flaxseed oil is suitable. If desired, supplement the diet with pharmacy supplements and vitamins, but this is not necessary if you have correctly balanced your nutrition plan. Supplement meals with vegetables, eat apples.

Carbohydrates are also important to the body. Flour and sweet will have to be excluded, but for a balanced diet, it is recommended to leave cereals and cereals (buckwheat, oatmeal, wheat - lice friends) and nuts in the diet. The only rule is to eat carbohydrates for breakfast. After that, stick to protein foods.

It is important to finish drying gradually. Since the process takes some time, drastic changes will not benefit the body. Add the usual foods to the diet in small quantities and in stages.

Set aside drying if:

• you have digestive problems;
• diabetes;
• you are pregnant;
• you feed the baby.

Girls in these situations should not be dried.

First week of drying

Main rule: Do not switch to a new diet sharply (the same applies to the end of the diet).

Think in advance as much as possible food for these weeks.

Good advice - get a notebook to take into account what you ate during the day.

It will help you stick to your plan, analyze eating habits and not overeat. Also on the net you will find a selection of programs and online calorie calculators that perform the same function. Each woman will choose an instrument to taste.

Stop using salt, it retains water in the body, which causes edema. Salt is the cause of high blood pressure and excessive stress on the heart. It is easily replaced with sesame seeds or other spices, but do not abuse them.

Half of the diet in the first week of drying is protein food. Steam or boil food, but do not fry. Chicken breast, cottage cheese, eggs, fish, veal are true friends during the drying time.

Athletes suggest using only low-fat dairy products, while others argue that it’s more beneficial to buy standard ones. Here the choice is yours, girls.

Eat fat, but with caution. This is an occasion to recall the benefits of fish oil. Exclude alcohol, smoked meats, pickles, sweets.

Avoid fruits other than apples. Dilute the diet with vegetables. Add vegetables to the protein dish as a side dish:

• zucchini;
• carrot;
• celery;
• cabbage.

Be sure to eat greens, it contains many useful substances.

As mentioned earlier, eat complex carbohydrates. Buckwheat, rice, and products from wholemeal flour diversify food in the morning.

Food in the following weeks

If in the first week you get used to a new diet, then from the second, follow the requirements for drying without exemptions. The plan drawn up at the beginning will help you with this.

The menu for the last week is the same as for the first!

The nutritional requirements for drying are as follows:

• Stop eating salt.
• Eat less carbohydrates. Now the norm of carbohydrates: 0.5 - 1 g per kilogram of woman's weight.
• Eat one tablespoon of bran daily. This will help compensate for fiber deficiency and maintain normal bowel function.
• Protein is now eighty percent of the diet.
• Dairy products, chicken, seafood - if cooking is required, steam only or boil.

Last week, your task is to begin to exit the drying process. Return to the diet of the first week, gradually add the amount of carbohydrate-containing foods. Remember, proteins now make up half the diet.

Menu option:

• For breakfast, prepare a small portion of oatmeal porridge, eat a banana, drink green tea.
• At lunch, prepare vegetable cream soup, boil 200 grams of veal.
• For dinner, boil or steam a two hundred gram piece of red fish, eat with vegetables.

To achieve the result - a slender fit figure - combine proper nutrition with exercise.

Again, the coach will help you.

But disciplined individuals will cope themselves.

Since the priority is burning fat, cardio training is required. Since during the diet the diet consists of eighty percent of protein foods, add power loads. So, instead of losing muscle mass, girls build muscle and create a prominent figure.

Train five days a week, at least forty-five minutes. The body needs two days to recover, just don’t take weekends in a row, break it during the week.

Cardio loads (training with a fast pulse) at home will provide you with jogging, swimming, jumping rope, fitness, a bicycle and rollers. Women use cardio to burn body fat.

For power loads, use dumbbells (or water bottles). Choose the weight of the load so that you have the strength to perform the approach without stress. Better add in the number of sets than in the weight of dumbbells. Squats with weights, push-ups, pull-ups are suitable.

Do your workout without rest or with minimal rest  (to take a breath for a minute). Choose a time that is comfortable for you - morning or evening, but avoid training at lunch. Dilute the load, do three short approaches instead of one long.

Limit your meals before and after your workout. It is recommended to withstand an hour and a half before and at the end of the exercises, in a pinch, take a light snack instead of heavy food.

Be sure to do a warm-up. Often lovers miss this element of activity. But it helps to warm up the body and prepare for a fruitful occupation.

The main element of each workout is a positive mood and a smile. Turn on your favorite music in headphones or speakers, it will charge you with vivacity and energy. Dance, if possible to combine with the exercise and feel free to sing along!

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Drying legs and buttocks for girls at home

Legs and buttocks require painstaking work.

If this is your problem area, focus on it when planning exercises for the drying period.

At the same time, exercises on the legs and buttocks often have an effect on other muscle groups..

Choose the option that suits you. Spend three days training cardio exercises aimed at the area of \u200b\u200bthe legs and buttocks, and the remaining two strength training to maintain in good shape the other muscles of the body.

A detailed drying plan is the key to success!

Or combine strength and cardio workouts over a five-day period, but focus on training in these parts of the body.

Now consider the options for exercises, designed primarily for the zone of legs and buttocks:

1. Squats. This classic exercise is familiar to us from school. When performing, monitor the quality of the workout: feet shoulder width apart, parallel to each other, constantly touching the floor, back straight. Add weight and get strength training. If you don’t feel the strain on the muscles, you are probably doing the exercise incorrectly.
2. Lunges. Also a common exercise, to increase the load, do it with dumbbells or use a foot rest.
3. Plie. Feet shoulder width apart, feet apart in opposite directions. Keep the dumbbells in front of you and squat. In a squat, the hips become parallel to the floor.
4. Cardio. A jump rope, rollers, a bicycle and running will also strengthen the muscles of the legs and buttocks, and will relieve excess fat on the legs and buttocks.

Thus, we reviewed the rules for drying. Before starting the procedure, make sure that you can go through it. Make a detailed action plan is the key to success.
  I wish you health and beauty!

1 7362   2 months ago

With the approach of summer, every girl begins to wonder more and more often: is it possible to tidy up the body faster, and even, preferably, without leaving home? The issue is very relevant at the moment, given that visiting fitness clubs and training with a trainer entail certain financial costs. and also require a lot of time.

For those who are not ready to spend their savings on a personal instructor or are simply very busy, there is a good way out of the situation - drying the body for girls at home. In this article we will tell you how to “dry” at home correctly and without harm to health.

The drying process implies a decrease in the percentage of body fat to obtain the relief of the body. In order for the result to be positive, you should adhere to a whole range of measures, starting with a nutrition plan and ending with a training program and the daily regimen in general. A well-formed diet makes up 90% of the success of the entire drying process, so let's start with nutrition.

Calories Daily Calculation

In order for the drying process at home to go smoothly, first of all, the diet must be properly balanced and properly composed. The main criterion for choosing the optimal number of calories is the weight, age and physical activity of a person during the day.

BM \u003d (9.99 * weight (kg)) + (6.25 * height (cm)) - (4.92 * age (in years)) -161

Having calculated the approximate level of basic metabolism, the result should be multiplied by the coefficient of physical activity. At this stage, the main thing is to objectively assess the level of your physical activity and choose the right coefficient correctly:

The importance of the obtained value directly affects the further results in drying the body. We subtract from the value of the daily norm about 20%. The resulting figure is the key to starting weight loss.

Determination of the ratio of BZHU

The next step in drying the body for girls is to compose a diet and determine the correct ratio of fats, proteins and carbohydrates. At this stage, there are also peculiarities of determining these quantities. It should take into account the natural predisposition of a person and determine his body type. There are three types of human physique:

1. Mesomorph - characteristically narrow shoulders, tall, thin bones.
2. Ectomorph - naturally muscular physique, low amount of subcutaneous fat.
3. Endomorph - full build, medium height, a tendency to excess weight.

The most common BZHU scheme is the use of 40-50% protein, 30-40% fat and 10-30% carbohydrates.

For mesomorph, the optimal ratio will be equal: proteins and fats up to 40%, but carbohydrates should be cut down to 20-25%. Ectomorph at the drying stage needs from 30 to 40% of proteins, 20-25% of carbohydrates, the rest is fats. Endomorph from 20 to 50% protein, 15-30% fat and 10-20% carbohydrates.
Having chosen the optimal ratio of BZHU, we begin compiling the menu and diet.

Squirrels

Protein-rich foods:

1. Meat: chicken, low-fat beef, rabbit
2. Meat offal: liver, tongue, heart
3. Fish: salmon, tuna, pink salmon, mackerel, hake, cod
4. Seafood: squid, shrimp
5. Eggs: chicken and quail
6. Low-fat cottage cheese
7. Vegetables: Brussels sprouts
8. Cereals: quinoa, soy, lentils

An important criterion in choosing a protein is its biological value and amino acid composition. The fuller the amino acid composition, the better.

Carbohydrates

Approaching the choice of the main source of carbohydrates, you should know that carbohydrates are simple and complex.

Simple carbohydrates include such products as: bakery and confectionery, pastries, sweets, sodas, fruits. These products have a high glycemic index and contain a large amount of sugar. They should be abandoned and for the time of drying almost completely excluded from the diet.

Complex carbohydrates include foods with a low glycemic index. These are mainly cereals: buckwheat, oatmeal, barley, brown rice. Complex carbohydrates are the foundation of a healthy and proper menu.

Fats

Most girls underestimate the importance of fats on drying, and sometimes completely mistakenly believe that they are harmful and completely exclude them from their diet. Healthy fats are polyunsaturated fatty acids (Omega-3, Omega-6, Omega-9). It should be noted a huge role in choosing a source of fat. The main source of healthy fats are:

• fish oil (halibut, mackerel, salmon, sturgeon);
• oil (linseed and hemp oil);
• nuts (almonds, hazelnuts, walnuts and pine nuts);
• seeds (soybean, sunflower, flax and chia seeds);
• fruit (avacado).

Having dealt with the basics of the diet, make a menu for the week.
  And so, a small example. An endomorph girl with an average level of physical activity consumes 1267 calories, which is the daily norm for her to maintain her existing body weight, and begins to dry. Subtracting 20% \u200b\u200bof the total calorie content, we get a value of 1013 Kk. We take the approximate ratio of BZHU: proteins - 40%, fats - 40%, carbohydrates - 20% of the total calorie content. In 1 gram of protein and carbohydrates - 4 kilocalories, in 1 gram of fat - 9 kilocalories. That is, the daily protein intake will be - 100 grams, fat - 45 grams, carbohydrates - 50 grams.

It should be noted that to increase the level of metabolism, it is often necessary to eat and “split” meals, making snacks between the main meals every two to three hours. Also, do not forget about drinking fluids. The minimum amount of water drunk should be at least 2 liters.

Weekly drying menu

One of the options for a weekly menu for girls at the time of drying:

1 option	Breakfast	40 g oatmeal on water, omelet from two eggs
	Snack	a glass of fat-free kefir
	Dinner	low-fat chicken broth 150-200 g, 40 g rice, 150 g chicken
	High tea	2-3 walnuts
	Dinner	vegetable salad, 150 g of boiled fish
	Snack 2 hours before bedtime
Option 2	Breakfast	30 g diet bread, nonfat drinking yogurt
	Snack	fruits (apple, grapefruit)
	Dinner	pea soup 150-200 g, 40 g buckwheat, 150 g boiled fish
	High tea	boiled corn or omelet from two eggs
	Dinner	vegetable salad, 200 g of seafood
	Snack 2 hours before bedtime	200 g fat-free cottage cheese, a tablespoon of flaxseed oil
3 option	Breakfast	two egg omelette, a slice of coarse bread with butter, vegetable salad
	Snack	fruit (peach, strawberry, orange)
	Dinner	low-fat soup 150-200 grams, 40 g of buckwheat, 150 g of chicken, stewed vegetables on the water
	High tea	a glass of fat-free kefir
	Dinner	vegetable salad, 150 g of boiled fish, a glass of skim milk
	Snack 2 hours before bedtime	200 g fat-free cottage cheese, a tablespoon of flaxseed oil
4 option	Breakfast	two boiled eggs, diet bread
	Snack	nuts or seeds
	Dinner	low-fat soup 150-200 g, 45 g pea porridge, 150 g boiled beef, vegetable salad
	High tea	low fat drinking yogurt
	Dinner	vegetable salad, 200 g chicken
	Snack 2 hours before bedtime	200 g fat-free cottage cheese, a tablespoon of flaxseed oil
5 option	Breakfast	40 g cornflakes, skim milk, grapefruit
	Snack	two egg omelet with vegetables
	Dinner	low-fat soup 150-200 g, 50 g barley, 200 g boiled fish, baked vegetables
	High tea	low fat kefir
	Dinner	vegetable salad, 200 g grilled salmon
	Snack 2 hours before bedtime	200 g fat-free cottage cheese, a tablespoon of flaxseed oil
6 option	Breakfast	drinking nonfat yogurt, cereals, fruits
	Snack	100 g of cottage cheese, nuts
	Dinner	low-fat soup 150-200 g, 50 g rice, 200 g boiled beef, vegetable salad
	High tea	two egg omelet
	Dinner	stewed vegetables, 150 g chicken
	Snack 2 hours before bedtime
7 option	Breakfast	100 g of cottage cheese, fruit
	Snack	non-fat drinking yogurt, nuts
	Dinner	not fat soup 150-200 g, 50 g lentils, 150 g chicken, omelet from two eggs
	High tea	glass of kefir, vegetable salad
	Dinner	stewed vegetables, 200 g chicken
	Snack 2 hours before bedtime	100 g fat-free cottage cheese, a tablespoon of flaxseed oil

Eat one and a half or two hours before a workout. During classes, you must drink a sufficient amount of fluid. Twenty minutes after the end of the workout, you must definitely plan a meal.

Drying Workout

High-quality body drying for girls at home, in addition to proper nutrition, also provides for a specific training process, which is significantly different from the usual.

In this case, the process of burning fat begins under certain conditions, one of which is an increased pulse. To achieve this, the intensity of the training process and exercise should be increased. Thus, the number of repetitions in one approach will immediately increase to 15-20 times. Rest between trips is also reduced to a minimum. The optimal heart rate is 130-140 beats per minute.
  Cardio exercise is one of the most effective methods of drying and burning fat. Interval cardio represents performing loads in the form of running, or using special simulators, performing exercises with a certain time interval, for example, half an hour of cardio, then rest for 20-30 minutes, half an hour of cardio. It is proved that this system of performing cardio loads most affects lipolysis and the breakdown of fat cells.

Drying Training Program

To perform basic exercises, you will need a fitness mat, a jump rope, a pair of dumbbells up to 2 kilograms.
  Train 3-4 times a week. Rest between training days is usually 1-2 days, depending on the recovery of the body and overall well-being. Before starting classes, you should carefully stretch and warm up the muscles to prevent injuries.

1 day

• Warm up 10-15 minutes
• Push ups 4 sets 12-15 times
• Squatting 4 sets of 50 times
• Slopes with dumbbells 4 sets of 15-20 times
• Leading legs back in an incline 4 sets of 20-25 times
• Twisting lying 4 sets of 15-25 times
• Plank Exercise 1 minute
• Jump rope 300 times

2 day

• Warm up 10-15 minutes
• Squat with wide legs 4 sets 40-50 times
• Lunges with dumbbells 4 sets of 15-20 times
• Leaving legs to the sides while standing 4 sets 30-40 times
• Jumping up with claps 4 sets of 20-30 times
• Lateral torso raises lying 4 sets of 15-20 times
• Plank Exercise
• Interval Cardio

3 day

• Warm up 10-15 minutes
• Lifting dumbbells for biceps while standing 4 sets 12-15 times
• Lifting dumbbells sitting up 4 sets 12-15 times
• Dumbbell bench press 4 sets 12-15 times
• Machs with dumbbells standing through the sides of 4 sets 12-15 times
• Deadlift with dumbbells 4 sets of 12-15 times
• Plank Exercise 1 minute
• Jump rope 300 times

To obtain the final result, you should strictly adhere to the regime. Sleep should last at least 7-8 hours. Stress and nervous stress should be avoided. Subject to all the above recommendations, the result will not be long in coming.

After successful weight training, both beginner bodybuilders and experienced, in addition to muscle mass gain a lot of excess fat. The prevailing anabolism in the human body does not allow an athlete to pump only muscles, without the appearance of a fat layer.

To create a sculpted figure and burn fat, athletes use the so-called drying. This effective lipid breakdown process is based on a decrease in muscle glycogen.

Glycogen is a storage of carbohydrates. That is, gaining lean and clean muscle mass occurs by burning carbohydrates.

How to avoid harm when drying the body?

Drying the body involves the preparation of a special diet and the implementation of certain exercises aimed at developing the relief of muscles.

In no case should you sit on a ketone (carbohydrate-free) diet. It is very dangerous for the body. This is explained by a chain of several factors. With a deficiency of carbohydrates and glucose, the body begins to expend glycogen, and then fats.

Forget the ketone (carbohydrate-free) diet

Complex nutrients are burned rather slowly, but the main problem is that ketone bodies (residues of complex substances that the body did not have time to break down) remain due to a lack of glucose. They make the blood acidic and poison the body. This can lead to ketosis or ketoacidosis. Their symptoms are: drowsiness, weakness, dry lips and a sense of smell of acetone. After severe poisoning  diabetic coma may occur.

In order to avoid this unpleasant phenomenon, a man should reduce the amount of carbohydrates consumed gradually, they cannot be completely ruled out immediately. Therefore, the first requirement for proper nutrition during the drying period of the body is to reduce the volume of portions along with maintaining multiple meals.

The daily number of meals is 4 to 6 times, the portions should be small, the protein level must be maintained at the proper level.

Exercises during the drying of the body and the technique of their implementation

To get rid of excess weight, the training program should be circular.

This means that you will need to perform the exercises quickly one after another, while it is best to go through 3-4 cycles per training, the number of repetitions in the exercise should be from 15 to 20, and the mass of the goods should be 20% less than the one used when gaining muscle mass.

Classes in the gym should not be frequent and exhausting. At the same time, one should not forget about overwork. If you feel unwell, you need to stop training and take a few days of rest to recover.

The following exercises are best used for leg training:

• bending and unbending legs while sitting or standing;
• leg press;

• It is most convenient to train 3-5 times a week for 30-50 minutes.

  How to make drying correct and safe? Useful Tips

  

  Food during drying

  Due to the decrease in glycogen in the muscles as a result of training, the amount of energy is greatly reduced. In this regard, it is necessary to restore its reserves. This can be done by reducing the time between meals. How much to consume carbohydrates? The quantity required for each person is completely individual.

  Everyone should choose this indicator for himself taking into account the set goal during the period of weight loss (by how many kilograms you need to lose weight to get the best muscle relief).

  But you can’t completely refuse carbohydrates!  Their amount in the daily diet should be at least 40-45% of the total calorie content. Good suppliers of carbohydrates can be cereals, nuts, vegetables and unsweetened fruits.

  Nutrition during drying should be saturated protein. Per kilogram of body weight, a minimum of 1.1-1.5 grams of protein should be consumed, preferably 2-3 grams (to maximize muscle preservation from destruction).

  Protein (protein) is always necessary for muscles during the drying period of the body. It should be obtained only from lean sources ( a good option  60-70% of the protein is obtained from food, and the rest from sports nutrition).

  Due to the consumption of large amounts of water, small excess weightHowever, it will disappear within 1-2 days. The day before a competition or photo shoot, water intake should be minimized - this will allow you to get a deeper relief.

  Food should be consumed in reasonable amounts. The main dishes of the daily diet should be:

  • skinless chicken or turkey meat (boiled, steamed or stewed);
  • egg whites;
  • boiled squid fillet;
  • low-fat fish (it is better to steam it or stew).
  • kefir and cottage cheese can be consumed from dairy products, while their fat content should not exceed 3%. Curd is worth eating only during the first two weeks of drying.  Oatmeal and buckwheat porridge  on the water, rye pasta, broccoli, herbs, zucchini and lettuce, grapefruits and green apples.
  • in the heat it will be useful to consume green or herbal tea (ginger or chamomile).

  Remember that in many respects the result of drying the body will depend on the number of calories consumed by the athlete. Therefore, it will be not only useful, but even advisable to keep track of calories obtained from food and be weighed daily. The result of this difficult period in the life of any man will be a beautiful and sculptured figure that will delight its owner for a long time.

  
  Stay tuned

March 12, 2012

The time comes when we all want to boast of the results of our hard training, whether it's a two-week vacation by the sea, a photo shoot or just a trip with friends in the sauna. No matter where you want to show off your body, in this article we will show you how you can “dry” in the shortest possible time. You can be sure that instead of the banal question “Hey, are you signed up for the gym?” You will hear: "Gosha! And how many hours a day do you spend on a rocking chair ?! ”

The main thing is diet

Probably, now everyone understands the importance of a diet on the way to a beautiful sculptured body. You can even train to lose heart rate, but without following a proper diet, there will be no result. By result we mean minimum fat and maximum muscle.
So, the success of our two-week training course will primarily depend on diet.

The goal is aerobic and anaerobic types of training, preserving as much as possible more  muscle mass. We will also briefly consider the training regimen, exercises, but the result will all be given only together with proper nutrition.

Carbohydrate alternation

This is our main weapon! This diet combines the fat-burning effects of a low-carb diet and all the benefits of saturating the body with carbohydrates (accelerated metabolism, restoring glycogen stores, increasing leptin levels and preventing possible catabolic processes).

This program may not be suitable for you personally, but knowing the general principles for achieving this goal, you can make your own plan.
So, at the very beginning we do 4 days in a row low carb diet  (e.g. Monday through Thursday). There will be a rapid decrease in glycogen stores and fat burning will begin. Spend over these 4 days 1-2   strength training. Due to glycogen deficiency, pulling iron will not be easy, both physically and psychologically.

Cardio is best done every day - by 90   minutes of medium intensity. If you're in super shape, you can try interval cardio.

How much carbohydrate do you need these days?

To start 0.55 g  per kilogram of body weight. For example, on 91 kg  eat up 50 g  carbohydrates per day for four days. This is very very small, but we need to get the maximum result in a very short time. Count on protein 3 g  per kg of body weight (i.e. 273 g for an athlete weighing 91 kg), fat - 0.55 g  per kilogram of mass (50 grams per 91 kg). In total, this will give 1750 calories, about 20 calories per kilogram.

Here is a sample menu for a low-carb day:
Beginning of the day: a cup of black coffee.

90 minutes morning cardio

Meal number 1: 120 g of oatmeal (prepared), 1 teaspoon of flaxseed oil.
  Meal number 2: 170 g of chicken breast, a large bowl of salad greens. Season it with 1 tablespoon of extra virgin olive oil and 1 tablespoon of balsamic vinegar.
  Meal number 3: 28 g of almonds or walnuts.
  Meal No. 4: 170 g of turkey breast (prepared mass), 470 g of asparagus or cauliflower, 1 tablespoon of natural peanut butter.

Power training.

Meal No. 5: 160 g of brown rice (cooked mass), 200 grams of low-fat fish (tuna, cod, etc.)
  Meal number 6: 160 g of chicken (cooked mass), 470 grams of broccoli.
If you are not going to perform strength exercises on this day, then rearrange the meals No. 5 and No. 2 in places, this will allow carbohydrates to be absorbed faster in the body.

Regime change

After 4 low carb days insert 1 day with a high-carb diet. This will increase the level of glycogen in the body and help to keep catabolic processes.

Your diet will look like this: 3 g  carbohydrates 2.75 g  squirrel on 1 kg  body weight. At the same time, limit yourself to those fats that you get with food. For our 91 kg test subject, this would be about 2250 calories  per day or 25 calories per kilogram of body weight. This is still enough for the body to burn its own fat reserves and at the same time with the help of a "smart" diet to maintain muscle mass.

Example of a menu for a high-carb day:
(No cardio on this day - only power loads).
  Meal number 1: 355 g of egg whites, 3 toasts from bread with bran.
  Meal number 2: 140 g of chicken (cooked mass), 240 grams of brown rice, 240 grams of broccoli.
  Meal number 3: 240 g of oatmeal (in gotta form).
  Meal No. 4: 115 g of turkey breast (cooked mass), 230 g of potato (cooked mass), 240 g of green beans.

Power training.

Meal No. 5: 160 g of chicken (cooked mass), 240 g of brown rice, a large plate of green salad.

If you already look good enough and possess accelerated metabolism, then you can increase the carbohydrate component of a high-carb day diet up to 4 g  per kilogram of body weight.

After one day of a high-carb diet, go back to a low-carb diet and cardio. Most likely, you will feel more hungry after such a day, as the metabolism in your body has accelerated. It’s important to stick to your meal plan at all costs: you burn a lot more fat after such a high-carb day. Convince yourself that hunger is an indicator of the successful weight loss process.

Follow a low-carb diet for 3   days, then do it again 1   day of a high-carb diet. 4 days before the end of our “course” during low-carb days, reduce carbohydrate intake by half. This measure will help you burn fat residues even faster just before an important day (day X).

On the eve of day X (for example, a photo shoot), follow a low-carb diet, but in the evening (last 3 meals before bedtime) change your diet to high-carb. The next day also do not limit yourself to carbohydrates in order to saturate them with muscles and give the body strength and energy.

Sports supplements

We didn’t list any additives on the menu, but they can help you a lot.

Due to reception protein shakes  easy to get daily rate  squirrel. Not everyone is able to eat hundreds of grams of meat and fish every day.

Night protein  provide you with amino acids while you sleep.

Multivitamins  help fill up the shortage of nutrients that you did not get from foods. Nowadays, not all products are super fresh and super quality, even those that look great.

BCAA  amino acids will inhibit catabolism during and after exercise.

Creatine  will give your muscles more strength, which is so needed during power loads.

Power engineer  based on caffeine or guarana will give the maximum to give everything in training.

Cardio

As we already said, aerobic exercises should be done on all days of a low-carb diet, and preferably in the morning on an empty stomach. If it doesn’t work, do it when it turns out. Best time is right after strength training, but before eating. 30 minutes of cardio will be enough, although you can extend it to 45-60 minutes if you wish.

Cardio on high-carb days is not necessary, but if you have more serious problems with being overweight, then additional training can help. Remember that we are trying to achieve the highest possible result in a short period of time - a kind of "express drying".

Power training

Get out to the gym at least 2-3 times a week. What kind of muscles and when to train, there will not be much difference. You can work on one or two muscle groups every day, for example, dividing them into upper lower, lower legs, etc.
An important point of training is not just to give the muscles some kind of “supportive” load, but to train intensively to burn calories and glycogen. Do not overdo it, one hour will be enough. If you plan to take pictures, for example, in the same swimming trunks, stop doing leg exercises a week before leaving to give them time to recover. Feet look best after some rest.

Two-week daily plan

Week 1
  Tuesday: Low Carb Diet
  Medium: low carb diet
  Thursday: Low Carb Diet
  Friday: high carb diet
  Saturday: low carb diet
  Sunday: low carb diet

Week 2
  Monday: low carb diet
  Tuesday: high carb diet
  Wednesday: super low-carb diet (carbohydrates are half the size of normal)
  Thursday: super low-carb diet (carbohydrates are half the size of normal)
  Friday: super low-carb diet (carbohydrates are half the size of the usual; the last three meals before bedtime as on a high-carb diet, 50 grams of carbohydrates per meal)
  Saturday: high-carb diet (day X)

Useful notes

1.   The day before day X, exclude all sodium-containing (salt) foods from the diet. This will help your body get rid of excess water. The body will look stiffer. It is enough to refuse too salty dishes or such seasonings as mustard and soy sauce.
2.   The day before day X, do not drink anything after six in the evening. This, as well as the rejection of salt, will help get rid of excess water.
3.   Drink as little as possible on day X.
4.   While on a diet, you can increase your intake of salted foods, i.e. you can salt food a little more than usual. Your body will learn to remove salt more efficiently and on the most important day it will come in handy.
5.   On day X, salt must be reintroduced into the diet. Under conditions of dehydration, sodium will provoke an outflow of subcutaneous moisture into muscle tissue, increasing the relief.
6. If you have almost no excess fat (all the cubes are visible on the press), try to have breakfast with a large pizza in the morning on the day X. The combination of fats, proteins and carbohydrates together with a significant portion of sodium will make your body as rigid and muscular as possible. In no case do not drink too much liquid, even if you really want to. Eat a high-carb diet on this day.

Only after the event for which you were preparing could you relax and quench your thirst.

Good luck and patience in the difficult task of drying your carcass!

Comments

March 12, 2012 08:37

It is better to remove the oatmeal and rice from a low-carb day and replace them with cabbage or cucumbers. (You will need fiber, otherwise your stomach will constantly hurt) Or you can make a salad of cabbage, carrots and apples in a ratio of 75:15:10