What you need to eat to dry the body. Body drying for girls: get rid of subcutaneous fat

Communicating with professional athletes and bodybuilders, you can often hear the term - drying the body. This is the most popular and effective methodwhich helps bring your body in order. Very often they are resorted to athletes before competitions, as it is considered to be a proven way, each time demonstrating the desired result. Currently, this technological improvement technology is rather rapidly distributed into everyday life and is used among girls who dream of becoming owners of beautiful forms. Therefore, today we will tell you in more detail how the drying of the body is done at home for girls: where to start, how it is right and how much to dry, as well as how to support the result.

If you decide to try out the body drying at home, be sure to read the recommendations professional athletesTo get and save exactly the result you expect.

Considering the topic of drying, start, perhaps, it is worth with the main terminology. Under the concept of "drying" implies the created artificial lack of carbohydrates in the body. This process was called carbohydrate starvation, since it is with an insufficient number of fast carbohydrates in the body begins to actively decrease the fatty layer. It is worth noting that this technique is more difficult, than slimming with classic diets and simple training programs. But despite this, the drying of the body for girls at home is very popular. A ladies who want to make their forms are resorted to a similar method of getting rid of the adipose interlayers and attractive their forms.

The basic rule that needs to be followed in the process of getting rid of fat at home is to create an optimal medium in the body for fat loss and at the same time prevent fluid consumption, as well as the transformation of subcutaneous fat cells into muscles. Correctly compiling a drying plan for the house, you do not have to spend time and means for visiting the gym.

At home, "dry" the body can be pre-enabled three main points:
Scrupulous menu for every day.
Carefully compiled training plan.
Preparation of the necessary shells and inventory for classes.

In addition to these nuances, it is necessary to observe the deadlines for the permissible carbohydrate starvation. Ideally, the body drying at home can be done within 5 weeks. This is due to the fact that three weeks (as attracted by athletes) are not enough to get the desired results, and 6-8 weeks for such starvation too much, as health problems may arise.

Having decided to work independently such a way of improving your figure, start training with the preparation of the workout plan. Most good period There will be a gap between holidays and other events that can cause an emotional shock (wedding, important meetings, session, interview, etc.).

Also planning to experience all the effectiveness of the drying of the body must pre-adopt preventive measures to prevent and prevent complications in the work of the liver. To do this, you need to apply hepatoprotectors, consulted in advance with a doctor or a personal trainer. It is especially important to listen to this Council to those who suffer from liver diseases.

Girls who have not practiced sports before and at the same time want to apply this technique for the first time, must first prepare their body to the upcoming loads. Preparatory stage Includes the transition to proper nutrition and periodic exercise classes.

In addition, the newcomers in the drying should be limited to the 5th (maximum 6th) weeks of carbohydrate fasting and 19% fat. Excepting these indicators, you will not be able to ensure the full vital activity of all internal systems of the body, which can affect negatively on your health.

Diet

For achievement desired results It is very important to eat right. From the selected diet, the success of the event depends by 80%. Therefore, making up a drying plan and menus for the future period, the following should be considered:

The percentage of energy consumption must exceed.
Food techniques must be frequent, small portions.
The use of food should be carried out in accordance with the schedule composed in advance.
Sweet must be excluded from the diet. Replace sweets can be fruit, but only in small quantities.
Like sweet, coffee, too, should be excluded from the diet. It can be replaced by faint green tea.
Every day it is recommended to drink from 2 to 3.5 liters of simple water (not carbonated).

As you can see, the drying program in terms of food is quite strict. However, in order to better transfer such a power mode to those who are given very hard, it is allowed to pamper themselves once a week. You can eat quite a bit of what the most wanted during the week. Specialists, and "experienced" athletes, are recognized that it is so much easier to transfer the conditions of the diet and the breakage of the power regimen in the future.

Frameless diete.

As for nutrition, the correct drying is always used in combination with a fleet diet. It is rather tough, and therefore it is recommended smoothly to it. Especially beginners.

Frameless diet on initial stage Provides a refusal of sweets and harmful food. The diet should be diversified by porridge, fresh vegetables and fruits, low-fat dairy products, low-fat meat and eggs. At first, you can even have pasta, but with the end of the second week the diet from them will also have to refuse. Since the beginning of the third week, there will be slow carbohydrates only until 12 days, having reduced their number to 2-3 grams per 1 kg of weight. In the following weeks, carbohydrates can only be consumed in the amount of 1 gr per 1 kilogram of body weight, gradually reducing it to 0.

Approximate menu during drying for women for a week.

	breakfast	2nd breakfast	dinner	afternoon person	dinner	before bedtime
PN	50 g oatmeal 1 Var. egg +3 protein 200-220 ml Tea	3 protein 50 g peas 50 g corn	50 g buckwheat 150 g breast Chicken	1 dose whey Protein	light vegetable salad 150 g salmon	150 g of low-fat Curd Product 50 g of blueberries
T.	50 g oatmeal 3 boiled protein 220 ml of milk	100 g of turkey breast 2 rye bread slice	Stew from vegetables 150 g of turkey breast	Cheese Tofu. 2 slice of bread 200 ml of green tea	100 g of boiled shrimp Vegetable salad	Three squirrels of boiled eggs
Cf.	100 g of red fish 2 Slice of Hleb	3 protein 2 banana	50 g brown Rice 150 g breast chicken Vegetable Salad	1 dose of serum protein 1 apple 1 banana	150 g breast chicken vegetable stew	150 g of low-fat Cottage cheese 50 g of blueberries
Th	100 g of corn flakes 0.5 l of milk	40 g Orekhov Bananas (2 pcs)	50 g Macaron from solid varieties 150 g beef	220 ml of natural Yogurt	100 g stew Kalmarov 100 g pumpkins	130 g of low-fat Curd Product
PT.	1 boiled egg + 3 protein 2 Slice of Hleb Half avocado	100 g of low-fat Cottage cheese 1 orange 1 banana	150 g potatoes Baked 100 g salmon	1 dose of serum protein Some dried fruit	150 g chicken breast Vegetable Salad	400 ml kefira Degreased 40 g Bran.
Sat	3 protein 2 bread slice nut butter	150 g of seafood salad 1 orange	50 g of Grech 150 g beef 1 carrot	40 g Orekhov Some dried fruit	150 g chicken breast Vegetable Salad	400 ml of low-fat milk 50 g of blueberries
Sun	50 g oatmeal 400 ml of low-fat milk	100 g of turkey breast 1 bread slice 1 apple 1 orange	100 g potatoes Baked 100 g of red fish 1 Tomato.	300 g of natural Yogurt 2 banana	100 g boiled Shrimp Vegetable Salad	130 g of low-fat Cottage cheese

Physical exercise

A fast drying of the body for girls is possible only when combining a fergless diet and exercise. For domestic workouts, you can make up individual program Classes that would meet the rules:

It follows to train without breaks on vacation. The maximum allowable break is 1 minute between the exercises.
It is possible to quickly achieve the desired results with a slight weight, but with a large number of repetitions.
Be sure to be included (running, walking, swimming, etc.) and aerobics.
It is necessary to engage regularly, 5 times a week for 40-45 minutes. To restore the muscles is enough two days a week, but the "weekend" days should not follow each other.
Before training, it is necessary to work the workout to prepare the body and muscle to the upcoming loads.
Recommended by B. good moodAnd for this, you should create an individual playlist with your favorite music for training.
It is not necessary to eat 2 hours before the planned training and for 2 hours after it.

To dry the body for girls at home is effective, you need to work separately all muscle groups problem areas. For example:

drying legs and buttocks can be held three times a week during Cardio exercises and when performing squats (classical and polite), attaches;
drying abdomen, hands and other muscular groups can pass during power exercises (squats with weights, push-ups, lifts of dumbbells, pull-ups), for which two days a week is enough.

Exercise example

It is allowed to alternate cardio exercises with power loads to obtain a higher efficiency. Drying program for a girl may include the most simple exercisesTo fulfill which the gym does not need to visit. It can be:

. Very effective leg exercises during body drying. To perform the squat, you need to place your legs on the width of the shoulders and tightly press the feet to the floor. Straightening your back, you need to perform deep squats until you feel the muscle tension. For strength training and pumping hands, burden in the form of dumbbells (bottles with sand or water), which will need to be lifted during squats.
Squats sly. Performed with widespread legs and deployed outwards. It is necessary to descend when performing such an exercise to the point when the hips become parallel to the floor. Plie is also suitable for power workout, if you perform it with weights, holding the dumbbells stretched forward with your hands. Such exercises are useful not only for the muscles of the hands, but also for the abdomen, because when they are fulfilled, it is necessary to constantly hold the abdominal press muscle tension.
Drops. It is also very useful exercisewithout which no drying of the muscles of the legs do. To enhance the load on days power trainingIt is recommended to perform or a special platform under the foot.
Cardio exercises. The most common of them: walking, cycling, roller skating, etc. The most popular variety of cardio - jumping with a rope. In one hour of classes, you can burn to 1000 kcal. And considering that the energy for this body will draw from the reserves of subcutaneous fat, with the help of such an exercise you will get very quickly to lose weight without loss muscular mass.

As you can see, drying for the body for girls at home is quite done by the task. Careful preparation and compliance with all the rules of drying will help you after 5 weeks in the standard workout and nutrition mode enjoy the view of the embossed, slim and attractive body.

Drying is a program popular in bodybuilding that allows you to minimize the percentage of fat in the body so that the muscles become more "dry" and relief. The choice of many becomes the drying of the body for men at home. It is practically no different from that in gym, After all, food remains the same, and training, although changing, may be no less effective. You will need for home drying a thoughtful training program using an additional inventory, a menu corresponding to all the rules and, of course, proper motivationWith which everything will be a pump. Consider how to dry by men at home.

First of all, it is important that drying at home for men was safe for your health. For this, it is necessary to adhere to the recommendations of specialists regarding nutrition and training regime. First of all, it is important to have breakfast. It is a full-fledged morning meal that launches the metabolic processes and controls your weight loss.

Fats should not be excluded from the diet completely - it is unsafe for the body. But it is important to choose useful fats, that is, unsaturated, the sources of which are marine fish, nuts, vegetable oils. Saturated fats, such as fat, butter, mayonnaise and so on, from the diet are excluded.

Sweet and flour on drying can not be used. No chips, fast food, ketchup, pickles, conservation.

Body drying for men houses forbids rushing before bedtime. You can satisfy a feeling of hunger with a walled apple or a glass of kefir. It is best to drink protein on the water. Drink often and small portions - every three hours, 5-6 times a day. Of course, the alcohol is excluded and smoking is prohibited - otherwise what is the point in training and healthy nutrition?

It is very important to drink a sufficient amount of fluid, since the water-salt balance plays a considerable role. The amount of carbohydrates is limited, and their sources will be cereals, fruits and vegetables.

Drying muscles for men at home also recommends additionally use vitamin and mineral complexes, which will prevent muscle destruction and raise the organism with the necessary components. Before training and after them are recommended for use and complexes of the Amino acids.

Drying for men

The body drying for men at home is associated with a decrease in the amount of glycogen muscles, which provokes a decrease in the amount of energy in the body. Therefore, it is important that its reserves restored. To achieve this, the time is reduced between meals. Also determined the norm of carbohydrates for daily use. To calculate it, as well as the calorieness of the diet, you need to consider your drying goals and the number of kilograms from which you want to get rid of.

It is impossible to completely refuse carbohydrates, but it is necessary to limit them - in this sense of drying. Useful porridge, vegetables, greens, savory fruits, nuts. Protein products are the base of the diet. It is they who go to the construction of the muscles and do not allow them to collapse when weight loss. The amount of protein during drying should be at least 2-3 g per kilogram of your weight. Part of it enters the body with food, part - with protein sports nutrition.

In the first days of the drying you may notice that it appeared small excess weight. This is due to the increase in the amount of water consumed, and passes in 1-2 days. If the body drying program for men at home is carried out before some important event, for example, photo shoot or competitions, then try to minimize the water in a day - this will provide an even more pronounced effect.

The basis rationa When drying at home should be the following products:

White chicken or turkey meat without skin. It can be boiled, stew, cook for a couple, but not fry.
Egg squirrels.
Seafood, for example, boiled squid fillet.
Non-fat fish, ideally sea. Ways of cooking are the same as in the case of meat.
Cottage cheese and kefir with low fatness percentage.
Buckwheat and oatmeal on the water.
Greens, green vegetables, zucchini, grapefruits, green apples.

The caloric content of the diet during drying is very important, as the energy needs to spend more than consume. Try to strictly count calories and weighed regularly to control the result.

The program, how to seek at home a man is compiled individually. The average duration of it is 8 weeks, although it can also change: newcomers it is better to start with 4-6 weeks, and professionals can increase duration up to 10 weeks, but no more, otherwise negative consequences are possible.

Emind program, How dry at home is a man, in a generalized version it looks like this:

First week. We limit the amount of carbohydrates - no more than 2 grams per kilogram of weight. You need to eat six times a day. In the diet will be egg squirrels, cottage cheese, low-fat meat and fish, cheese, savory fruits and vegetables, vegetable oils.
Second week. Our food becomes more rigid. The amount of carbohydrates decreases twice and is now 1 grams per kilogram of body weight. Maximum portion of food - 120 grams. Porridges can be in the first half of the day.
Third week. Carbohydrates are reduced by another twice - 0.5 g per kg of weight. The frequency of food intake remains similar, but cheese and fruit is excluded from the diet.
Fourth week. Forbidden carrots, radishes and other root roots. Portion of porridge should not be more than six spoons. At this stage, it is very important to prevent blood oxidation, which makes itself felt weakness, drowsiness and dry mouth. If these symptoms are felt, increase the amount of carbohydrates.
Fifth week. Daily rate Carbohydrates - up to 50 grams. Porridge is now prohibited. You can fresh vegetables, salads, greens. Remember that the absence of fiber of vegetable origin can provoke poisoning with ketones.
Sixth week. This week the diet will be very scarce. Now it is impossible dairy products, because they contain sugar, is categorically prohibited at this stage.
Seventh week. From this time, the gradual outlet of the drying begins. The amount of carbohydrates increases to 0.5 grams per kilogram of weight, as in the fifth stage. You can eat seafood, fresh vegetables.
Eighth week. Moving in the opposite direction, repeating the first stages. The amount of carbohydrates is gradually increasing, the sources of carbohydrates are returned to the diet.

Training when drying the body at home

It is more convenient to train in the gym more hotly that there are all the necessary equipment. However, full training You can organize the share of yourself and at home. The following recommendations will help:

Exercises for drying the body at home suggest an increase in the duration of workouts and reduce working scales. Important combine aerobic loads with power. The first contribute to the effective fat burning, the second maintain muscle mass in the tone.
At home, you can use a barbell, rope, dumbbells or water filled with water / sand as an alternative to them. Tourists and bars located in the yard can also be wonderful assistants. The main thing is to plan the program so that the load on all muscle groups was uniform.
Use sports nutrition preparations that will help achieve results and at home.
When drying the body for men at home, the training program must be balanced. You can pay attention to circular trainingallowing to pump all the muscles in about 45 minutes. They can be performed 3-5 times a weekcombining them different exercises. 1-2 days a week you can devote to cardion loads, such as running or jumping on the rope. In addition, there must be days in which you will rest from physical activity, and your muscles are restored. It is necessary for them to proper growth.

For each muscles group there are many different exercises. So, the drying of the belly for men at home involves twisting, lifts and other exercises for the press. Help legs help squats, lunges, bench legs and other exercises that need to be performed with burdens. For the muscles of the hands, back and shoulders, there are also a large number of different programs. Even if you plan to do at home, it will be fine if training program will make a professional for you.

Drying at home: contraindications and possible harm

Note that the drying of the body for men at home, exercises and nutrition at which we have already disassembled, has contraindications. It is categorically prohibited by people with diabetes mellitus, those who suffer from diseases of the digestive, liver, kidney, hearts.

In addition, keep in mind that intensive drying can cause negative consequences. This is possible if the abuse of physical activity and not give muscular fabrics recover. Drying suggests a decrease in muscular fibers Glycogen in which carbohydrates are stored. If it is spent correctly, you will get a clean muscle mass.

The danger of carrying drying at home lies and in the fact that the diet can be made not entirely correct, and if the carbohydrates are very small, it can cause self-defense. The fact is that with a lack of carbohydrates, the organism draws the reserves of glycogen and fats. As a result, there is not enough glucose, which is responsible for the splitting of ketone bodies. An excess of them can cause intoxication. And if the concentration of toxic compounds is too large, the consequences can be extremely dangerous up to coma. Therefore, it is extremely important to treat drying responsibly, observing all its rules.

Reduce the amount of carbohydrates you need smoothly and gradually. In no case do not refuse them at all, as well as from fats. If you decide to dry at home, remember the responsibility you carry for your health.

Video about drying at home

Get rid of subcutaneous fat and create a figure of your dreams using the information suggested below. Nature from others and be unique.

In the period of autumn - winter, you are engaged in sports or not, the body is gaining a fat mass, no matter how cool, but you move less during this period, because on the street you are minimal.

However, the time comes when it is necessary to get rid of this fat, just need to think about it in advance, at least a month for 2-3 when you dress shorts and a T-shirt. First of all, it is necessary to form a competent diet, and so that the figure is sports and tightened to focus on physical exercises And so about everything in order:

How to make a relief body

1. Frequent nutrition with small portions

Most people have a familiar nutrition mode 3 times a day, but in case of weight loss and creation of a relief body without unnecessary fat deposits, the amount of food receptions should be 5-6, and the portions for one reception to reduce twice.

Only in this way, you exacerbate the metabolism that is the basis of getting rid of excess fat. What else is important? Fractional food It does not stretch the walls of the stomach, because of which the belly visually seems more and the greater the volume of the stomach, the more food needs to eat, from here an increased amount of calories received, which is the cause of unnecessary sides on the waist.

2. Wash more calories than consulting

it the most important ruleIf the calorie consumption is less than consumption, then there is no need to reduce weight and even more so about the beautiful, relief body can not be speech. Calorial consumption must be at least 15% less than consumption, this rule is not subject to discussion.

Do not worry if weakness goes slow pace, our body is also not a fool, if the food is sharply cut, burning fat will stop, as I feel danger, the body will close the calorie kalori in itself. Reduce the reception of carbohydrates and day calorie will go to the bottom.

3. Reduce fat consumption

This does not mean that you need to completely abandon fats, throwing everything from the refrigerator. Consumption of good fats you need to continue - olive and oil, nuts, avocado, fish, but bad fats exclude in general - oil, smoked, dairy products with elevated% fatness, fatty meat varieties.

During the day, you must consume precisely from the useful fats 0.5g. Fat for 1 kg. Weight, that is, the girl weighing 60 kg. Must be obligatory to use 30gr per day. Fats. In the event of both carbohydrates, the full failure of fats reduces the speed of weight loss.

4. Drink a lot of water

Water key moment for normal flow, it is necessary to use it at least 34mg. per 1 kg. Weight, more about the reasons to drink more water will learn - here. We are talking about clean water without gas, no sweet drinks and juices in the process of creating relief, for many it will seem violence of the body, but if you want relief body And get rid of fats, you have to sacrifice.

Frequent urination is the first sign that the water is excreted from the body making the body to fit and sports. Interesting factThe more drinking water, the more it comes out, the body feeling that the water is starting enough to get rid of it himself.

5. The last reception of carbohydrate food is 5-6 hours before sleep

Carbohydrates are the cheapest and simple source of calories, which give energy to the body, increasing its performance and endurance. But it is necessary to use them in the first half of the day, the extreme option until 16:00. All the maximum physical performance falls in the first half of the day, when calories will be burned, if they take them in the evening before bedtime, some of them will definitely be postponed into subcutaneous fat, with what it will go slow but confident.

6. Less quick and more slow carbohydrates

9. Reduce alcohol

Slimming training program

To achieve a relief body, the drying of the body for girls must be turned on short, but intensive trainingThanks to which the sweat will pour the river, but just do not think that this is all the fats are burned, first exhaust water from the body, glycogen is burned (energy reserves in the liver and muscles) and only after fatty deposits are cleaving. That is why it is so important that the training is intense, it is only possible to get to fat deposits, and will not stop at the carbohydrate burning stage.

The main rules in training will be:

During the training, it is necessary to drink at least 1, -1.5l. water

5 workouts during the week

Rest between exercise approaches no more than 1 min.

The duration of the workout itself is about 1 hour.

The working weight of the rod or dumbbells should be so as to perform the required number of repetitions, if you can make more repetitions, increase weight, if it is difficult to perform a given number of repetitions, reduce weight.

MONDAY:

1. - 4 approaches x 20 repetitions

2. - 4 approaches x 15 repetitions

- 4 approaches x 15 repetition

4. - 4 approaches x 15 repetitions

5. Or a bike of a coward - 40min.

TUESDAY:

1. E. - 4 approaches x maximum repetition

2. - 4 approaches x 20 repetitions

3. - 4 approaches x 15 repetitions

Relief figure, powered muscles - the dream of many men. It is possible to achieve this effect at home, observing certain rules and diet. Drying body for men at home - easy and simple. Sports nutrition during drying involves the consumption of food additives, with which fats are converted into energy, and the exercises are designed to strengthen muscles.

Muscular man posing

How to dry for muscle relief to men

Alcohol and protein cocktails are incompatible concepts, so important representatives are important to initially arrange priorities, choose for themselves target. Other harmful habits are also excluded, to lead the right and active lifestyle, regularly attend the gym. There are a number of valuable techniques, how to dry up for muscle relief to men, but this question provides a comprehensive approach, which includes the following components:

effective, practically extreme training for body;
replacing your favorite dishes hard diets against excess fat.

The morning of a professional or novice athlete should begin with a protein cocktail, which in addition to the peer provides a charge of cheerfulness. Training should alternate with recovery periods, while the emphasis is advisable to do on force training for guys. With a combination of muscle and rest in addition to low calorie nutrition, a positive result is noticeable in the shortest possible time.

How not to harm when drying the body?

The drying of the body involves the preparation of a special diet and the implementation of certain exercises aimed at developing musculature.
In no case can you sit on a ketone (fergless) diet. It is very dangerous for the body. This is explained by a chain of several factors. With a shortage of carbohydrates and glucose, the body begins to spend glycogen, and then fats.
The complex nutrients are burning quite slowly, but the main problem is that the lack of glucose remains ketone bodies (residues of complex substances that the body did not have time to split). They make blood sour and poison the body. This can lead to ketosis or ketoacidosis. Their symptoms are: drowsiness, weakness, dry lips and feeling smell of acetone. After heavy poisoning, a diabetic coma may occur.
In order to avoid this unpleasant phenomena, a man must reduce the amount of carbohydrates consumed gradually, it is impossible to exclude them completely completely. Therefore, the first requirement proper nutrition During the drying period, a decrease in the volume of portions along with the presets of reusable power.
The daily amount of food receptions ranges from 4 to 6 times, portions must be small, protein levels must be maintained at the proper level.

Basics of fat burning for men

how training processUnder the diet are the two sides of the same medal. Along with the growth of muscular mass, the fat content in the body of an athlete is growing. because the main task There will be not only a diet, but also the preservation of powered muscles and the elimination of a fat layer with the help of training.

For drying, even if at home, there are two main training programs and nutrition:

The existing mass collection program continues without significant transformations. However, there are a couple of unpleasant moments. Fat will be burned significantly slower, since this method is not fatalizing in its essence. The diet itself will take away the forces necessary for full-fledged sports activities.
Another training program and diet diet implies that fats will still be burned, although with muscles. In this case, it is not necessary to give preference to aerobic exercises or cardionloads. We will come to the rescue basic exercises and diet. The cardinal difference from the usual training will be a smaller weight of burdens and a larger number of repeats when drying the mass.

Training program for men

It is much more convenient to train at the gym, because there are necessary sports accessories. Houses at hand should be a training program and sports shells.

Doing at home, you will have to increase the duration of workouts and reduce the working weight. The ideal option Exercises with aerobic loads are considered. Such exercises quickly burn fat, and the protein diet retains the volume of muscles.
At home can be effectively engaged in dumbbells, barbell and skipping. Excellent results will provide bicycle or rollers. If there are no such sports units in the arsenal, yard horizontal bar and bars will come to revenue. The main thing is that during the workout process the load is uniformly distributed. At the same time you need to download all the muscles.
Thanks to regular home training, you will gain experience. As a result, during the examination of the figure you can identify muscle groups that are well trained, and adjust the training program so as to eliminate this shortcoming. Even if you are doing at home, use a program developed by a professional, taking into account your individual data.
Sports preparations for drying body. When a person trains at home sports nutrition It's not coming. It can be limited to a vitamin and mineral complex that will help to fill the deficit of the beneficial substances.
Professional supplements, burning fat, do not recommend using independently. Better, if this question helps professional coach.
Duration of home drying for the first time - five weeks. Professional athletes spend drying for three months, however, they are guided by a special program designed to meet the characteristics of the body.

The choice of specific exercises for drying the body is huge. Professional coach will help to choose the optimal complex for domestic training. Consultation will not be too expensive, but the extensive means are compensated by the result.

Correctly selected menu for drying men

07:00 Water - 200 ml.

07:30 Oatmeal - 60 g. / Grapefruit - ½

09:30 Pic - 40 g. / Chicken eggs - 2 pcs. (protein + yolk) / Chicken eggs - 1 pc. (only protein) / Vegetables.

11:30 Buckwheat - 40 g. / Chicken fillet - 120 g. / Vegetables / 1 Ch.L. Linen oil.

13:30 Cottage cheese - 150 g. / Vegetables / 1 Ch.L. olive oil.

15:30 - 16:30 Training + amino acids during training (optional)

17:00 Buckwheat - 50g / chicken fillet - 120 g. / Vegetables / 1 Ch.L. Linen oil.

19:00 Chicken Eggs - 1 pc. (protein + yolk) / turkey fillet - 80 g. / Vegetables.

21:00 Chicken fillet - 120 g. / Vegetables / 1 Ch.L. olive oil.

23:00 Cottage cheese - 200 g

Proteins: 190-12

Fat: 35 - 40 g.

Carbohydrates: 150 - 160

Calories: 1950 - 2050

This menu is designed for a man weighing 80kg (+ - a couple of kg). If you do not fall into this weighing category, then remove the menu for yourself. Every Sunday you need to be weighed to learn and monitor results.

Want to lose weight? Then these articles for you

Menu for the day when dried men

Proper nutrition is what is based on any drying of the body for men at home. 2/3 of success depends on the supply. Many men think that training is all, but no. Balanced nutrition is that it will help get rid of fat with minimal muscle losses.

This menu is calculated for a man weighing 80-85kg (+ - a couple of kg). If you do not fall into this weight category, then convert the menu for yourself. Every Sunday you need to be weighed to learn and monitor results.

Below are a pair of exemplary basic menus for a man 80-85 kg:

07:00 Water - 200 ml.;
07:30 Oatmeal - 60 g. / Grapefruit - ½;
09:30 Pic - 40 g. / Chicken eggs - 2 pcs. (protein + yolk) / Chicken eggs - 1 pc. (only protein) / vegetables;
11:30 Buckwheat - 40 g. / Chicken fillet - 120 g. / Vegetables / 1 Ch.L. linen oil;
13:30 Cottage cheese - 150 g. / Vegetables / 1 Ch.L. olive oil;
15:30 - 16:30 Training;
16:30 after training: amino acids (optional);
17:00 Buckwheat - 50 g / fillet Chicken - 120 g. / Vegetables / 1 Ch.L. linen oil;
19:00 Chicken Eggs - 1 pc. (protein + yolk) / turkey fillet - 80 g. / Vegetables;
21:00 Chicken fillet - 120 g. / Vegetables / 1 Ch.L. olive oil;
23:00 Cottage cheese - 200 g
Outcome: Proteins: 190 - 200 g., Fats: 35 - 40 .g, Carbohydrates: 150 - 160 g., Calories: 1950 - 2050

Drying for men at home primarily should be safe for health, for this it is necessary to adhere to the advice of professionals who relate to the diet and training. First of all, do not neglect the breakfast. Full meal in the morning ensures normal metabolism. It should be completely eliminated by fats from the diet. It can cause negative side effects, for example, hair loss or deterioration of the skin. Fully eliminate only saturated fats: fat, egg yolk, butter, mayonnaise, lamb, pork, milk, cheeses, etc. Useful fats can be obtained by using sea fish and nuts.

Under the ban flour and sweet. It is necessary to completely abandon products harmful to the stomach: chips, crackers, ketchup. Also completely excluded canned products and all salty.

Information for men

It is strictly forbidden to rush before bedtime. In extreme cases, it is possible to quench a feeling of hunger with a glass kefir or an apple. It is best to drink proteins on the water. There should be about 3 hours between meals. At the same time, portions should be small. It is necessary to completely eliminate alcoholic beverages and refuse smoking. In the period of drying, a man should consume about 2-3 liters of water per day. The water-salt balance in the body is very important. The amount of carbohydrates necessary is necessary to receive from useful products: cereals, vegetables and fruits. It is recommended to move as much as possible in addition to training, the active lifestyle contributes to the fact that extra calories will be burned. Before training and after it, it is recommended to receive BCAA. In addition, before classes and after them, it is necessary to perform 10-15 minutes. cardio.

Recommended during drying take preparations containing a complex of vitamins and minerals to avoid muscle destruction. It is necessary to cut the amount of sugar in the diet. In the event that the weight ceases to decrease by 3-6 day of drying, it is necessary to reduce the amount of sugar consumed. It is desirable to maintain the level of glucose at one level.

The drying of the body for girls has recently become popular in itself. Fashion by buckwheat diet And weight loss on the cabbage soup was changed by the new trend: now the girls wondered how to dry the body. Taking into account all the advantages and minuses express diets for weight loss, it could be a good trend if it were not for one "but". The body drying was originally conceived as a stage of training professional athletes to competitions and implies a serious preliminary learning. The diet for drying the body imposes strict restrictions that are not on the shoulder ordinary people.

Even if the sake of drying the body will show the power of will and withstand the diet, there will be a big risk for her health. There are not considered about these problems of professional bodybuilders, so most observers do not even know about the dangers of body drying. But if B. big Sport The players simply have no choice, then for everyone else who wants to dry the body for weight loss and beauty, the risk is not justified. The only way out is to plan a diet for drying correctly and gently, taking into account the non-professional level and realities of life. Then you can safely dry the body, lose weight and draw muscle relief.

What is the drying of the body? Who and why do you need a diet for drying muscles?
Body drying in bodybuilding is the process of getting rid of subcutaneous fat (attention: not water!) By diet and exercises. In the process of drying, the mass of the body decreases, that is, weight loss really happens, but it is rather an additional effect. The main goal of drying is the drawing of the muscle relief, pumped, but "filled with" fat. Accordingly, in order to start drying the body, it is desirable that it is to dry, that is, a well-developed muscle should be under the fat layer. Professional athletes, fat deposits are an inevitable consequence of a set of muscle mass, because it is impossible to pump dry muscles without fat.

Those girls who solved by all means to "dry", pre-do not lose in with the rods, it is necessary to take into account the basic rules of the sports drying and think well:
If you are an amateur in sports, you have great advantage Before professionals: you can dry a little body by a summer or an important event, not seeking extremely dry parameters and too strict restrictions. Ideally, if you normally transfer your first low-carb diet, it is better not to dry the body again, but to support it moderately relief.

Diet for drying body. How to dry the body of a girl at home?
Low-carb food on drying resembles some popular diets, such as the Kremlin diet or Atkins diet. Do not forget about the temporary framework and comply with all rules for successful slimming and safe body drying:

Do not refuse carbohydrates immediately and sharply. To start, simply move the reception rich carbohydrates Food for the first half of the day and lunch, leaving for dinner predominantly protein products and non-private green green vegetables. Change not as much as the amount as the quality of carbohydrates: refuse sweets and baking in favor of cereals and whole grain products.
Using calorie calculator, count how many carbohydrates you usually, and reduce this amount by 25%. Fill the lack of calories protein. Adhere to new conditions for a couple of weeks, and then, if you feel normally, you can still cut carbohydrates.
Make the basis of your diet non-fat protein products: fish, mussels, shrimp, chicken fillet without skin, egg squirrels, dairy products, soy cheese tofu. As a side dish in the first half of the day - crude (brown) rice, unstecified oatmeal (from cereals or large flakes), buckwheat and other cereals. Fruits can be afforded in the morning and quite a bit.
For girls, the drying of the body with the wrong hike is fraught with problems with reproductive featureTherefore, in no case, do not refuse fats. Sea fish, avocado, egg yolks, vegetable oils, nuts and seeds are necessary.
Drying is not a drop of fluid! Drinking water must, not less than 2.5 liters per day. So you protect the body from dehydration and facilitate the output of decomposition products that are inevitably formed during a high-flowered and low-carbid diet.

Like any unbalanced diet, it is necessary to apply such a diet very carefully, listening to your body and immediately terminating the experiments in case of a deterioration in health.

Exercises for relief. How to dry the body of a girl in the gym?
Fat burning without training is not a drying of the body, but a banal weight loss. But when complying with classes, you can save muscles on drying and make the body more relief and slender:

Swelling the press or dry your feet is locally almost impossible. In any case, you need to start with a decrease in the main amount of subcutaneous fat, which burns throughout the body at the same time. And then, at later stages, when general form It will arrange you, you can take aiming work on the necessary zones.
Most effective exercise For drying of the body - this is the interval run. In second place - fast walking and cycling racing, then dance and aerobics. You can choose any cardion in which the pulse is studied, and do it at least two times a week for 40-60 minutes. On the other days, plan 1-2 strength training.
Power training during drying is performed with a lightweight weight, but an increased number of repetitions and approaches. Ask the coach to include in your program supersets from two or three exercises and a short rest between them.
Crossfit and similar systems functional training Developed specifically for work on relief and endurance. Because of its intensity, they are not all over shoulder, but try, suddenly it is exactly what you need to draw muscles and drying the body.
Static exercises are also effective for body drying. Make the bar after each workout: Start from 30 seconds and gradually bring the execution time up to 2 minutes. Try Pilates, Yoga and breathing exercises. And strictly observe the technique, otherwise the exercises will be useless or even dangerous.

During the drying of the body for girls, diet and exercises cannot replace and / or cancel each other. But with a thoughtful and disciplined approach, you will notice the result after a month: a relief body and a minimum of fat, cubes of the press on the stomach and still tightened, not a flat ass. And if you continue to keep track of me even after drying, the effect will be long.

It is impossible to start drying immediately after the suffered disease, while the body is still weakened, with chronic kidney problems, digestion, liver, endocrine deviations, as well as during pregnancy and breastfeeding. Right drying The bodies should benefit, and not harm, so be wise, healthy and take care of yourself! Good luck to the meeting in the gym!