Hello friends! Those who go to the rocking chair have only two problems in terms of nutrition: and not overgrowing with fat, and how to lose fat and not lose muscle. Between these two poles, any bodybuilder is in eternal confrontation.
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What is drying and what is it for?
In order for your reliefs to appear before you in all their glory, a well-planned tactic is necessary. Who, in general, needs this procedure? Drying without loss muscle mass Is something that professional athletes cannot do without.
By by and large it can also be in demand among ordinary people who have sufficient muscle mass and the necessary tone, as well as a percentage subcutaneous fat more than 20. Do not confuse it simply with overweight, when a person needs to lose weight, not dry out. Diet and drying are fundamentally different processes.
You should not do this for someone who never goes in for sports. Also, the technique is not suitable for people with insufficient body weight.
Many women are used to treating her like effective diet, however, this is not quite the right approach. When we hear them say that “I decided to dry out,” it often means “I want to get rid of excess fat on the sides ". And rarely does anyone imagine that during drying, all the muscles will become more prominent, including those on the legs and arms.
Among other things, for women this process is often more difficult than for men, because they are by nature intended to have a much higher percentage of fat to reproduce offspring. Therefore, even the standards suggest different numbers: for the stronger sex they will be about 7% (reliefs are visible at 12%), and for the weak - from 9 to 12% (drawing of muscles is possible even at 20%).
During this period, it is important not only to eat right, but also to approach the training process in a different way. Consider also the fact that while drying your body, your body is actually in a stressful situation and needs additional support. And during normal weight loss, you will simply get rid of excess fat. To do this, it is often enough just to establish the nutritional process and create a calorie deficit, that is, a situation where you spend more than you consume.
How much to gain weight before drying? This is a rather controversial question. But in this case, it should be understood that muscle growth is impossible without increasing the body fat. And with this fact you will have to come to terms.
To achieve visible changes, you should live in this mode for about 3-4 months, that is, eat according to the mass-gaining principle (when the number of calories consumed is more than your daily needs) and lean on power training... Only after this time can you start to "detail the muscles."
Based on this, we draw conclusions that weight gain and drying are simultaneously impossible, because these are mutually exclusive concepts. In the first case, we increase muscle tissue and gain excess fat (it will not work in another way). In the second, we are trying to preserve the obtained muscles and get rid of the extra layer.
What needs to be done in order to dry out?
So, you clearly understand the difference between drying and dieting. First you need to find out what your lean body weight is. After all, our goal is not only to forget about fat, but also to preserve all the muscles earned by long work. These calculations will help you figure out how many unnecessary deposits you need to get rid of.
The following formula will help you calculate: Weight - (weight x (% fat: 100))
After you have figured out the cherished numbers, the strategy will be as follows. At first, you will need to keep a food diary. Your task is to ensure that your body is in a calorie deficit by reducing carbohydrates.
If you decide to switch to drying after gaining mass, then you can try using a simpler strategy and eat portions 2 times smaller than usual. With the right approach, you can lose about two or three kilograms in a week. In the event that these actions do not lead to any results, then it will be necessary to cut another 2 times the amount of carbohydrates, leaving fats and proteins in the same volume.
When the amount of lost kilograms is more than 5, then such losses will be excessive and will quickly lead to stagnation and slowdown of metabolic processes in the body. You will need to reduce the amount of carbohydrates in your daily diet on a weekly basis.
How to calculate your body fat percentage can be found on various auto-calculating sites. Usually, for this, using a special device, measure the thickness of the skin fold in the waist area (a few centimeters away from the navel), in the triceps area and in the middle of the thigh bone. There are other automatic ways to calculate this indicator.
So, if you weigh, for example, 60 kilograms and the percentage of subcutaneous fat is 25%, then the figure that you get as a result of these calculations will be 45 kilograms. Moreover, the dry muscle mass will remain the same after drying, but the total weight and the level of fat will decrease.
Thus, if we reduce the fat mass from 25% to 10%, we will see the following figures: if in the first case you had about 15 kg of fat, then in the second you will have only 6 kg. And your body weight will be 51 kilograms.
You will gradually cut carbs over the course of 6 weeks. Then evaluate the results achieved and if they are satisfactory, then in small portions return the amount of carbohydrates to ¾ of the previous volume.
Note also the fact that you should only eat complex carbohydrates with a low glycemic index. They will help not only to forget about the feeling of hunger for a long time, but are also more useful for our body. Simple ones, due to the high speed of their processing, are most often deposited in fat reserves and are contraindicated at the drying stage.
You can easily find tables with glycemic indices on the Internet. Usually the lowest - in vegetables, for example, in cabbage, it is 10, and gradually they increase (if we consider more high-calorie foods). The highest indices are for flour and various baked goods, as well as for sweets and alcohol. The glycemic index of beer is 110 and that of corn starch is 115. therefore the best strategy will for the entire period give up sugar and flour products, which will invariably turn into fat.
Be sure to monitor your results weekly. In case of stagnation of several days, it is recommended to further reduce the level of carbohydrates. On drying, it is allowed to consume such carbohydrates as rice, buckwheat, oatmeal and rye pasta. All cereals must be whole. The amount of vegetables may remain unchanged (except for eggplants and potatoes, and those that are red).
By and large, the principle is the same: the more you want to dry out, the less carbohydrates you should eat. The toughest frames - from 0 gr. up to 70 gr. Moreover, it is impossible to derive an exact formula for everyone; this can only be found out empirically.
The more lean muscle mass you have, the more carbohydrates your muscles need to maintain their performance. Therefore, these norms will be completely different for athletes and for overweight women.
As you already understood, a complete rejection of these nutrients can lead to very dire consequences. In this case, due to the increased amount of proteins, an excessive load on the kidneys will appear, and subsequently ketosis and ketoacidosis will develop.
Dry lips and the smell of acetone from the mouth, as well as general weakness and drowsiness will tell you about this condition.
Keep in mind, however, that the last meal should only be protein.
- When you achieve ideal body contours, you must carefully monitor your drinking regime so as not to overload the kidneys. No reliefs will be visible if excess fluid has accumulated in your body. And in order to remove excess water, the body just needs to give it in the right amount: from 1.5 to 3 liters.
- A smaller amount will lead to the body saving such an important resource and retaining it in the form of edema. Controlling the level of salt, alcohol, sugar, and caffeine will help to avoid this condition. Try to give them up for this period (except for salt, which we need at least in minimal quantities).
- In order to achieve the desired results, you will have to spend at least 2 or even 3 months, so calculate your strength correctly (for example, before a competition).
- Also, do not forget that the volume of proteins should not be reduced in any case, so that the muscles receive enough nutrients to restore them.
- Remember what is daily rate proteins? If you have forgotten, let me remind you: from 1.5 to 2 grams of protein per kilogram of weight. And do not forget that 100 grams of the finished product will contain only a partial rate. For example, 100 grams of chicken breast contains only 25 grams of protein. Take these indicators into account when calculating.
- The standard carbohydrate intake is 2 to 2.5 grams per kilogram of body weight. When working on the relief, we start from this figure and, if necessary, gradually reduce it.
- Do not exhaust yourself with only breast. Here any person will howl if they eat the same product for 3-4 months. Lean fish and other seafood, turkey and veal are perfectly acceptable in your diet. And if you remember about the different dishes from them, then such food will be very diverse and comfortable. Vegetables will help you assimilate protein both in the form of salads and in the form of side dishes.
- You also do not need to lean on dairy products, so as not to sort out harmful animal fats. At this time, only low-fat cottage cheese is allowed.
- And we also remember about other standards of food intake: we should receive the bulk of the food in the morning and at lunchtime, but dinner remains light. In this case, you need to eat often: from 5 to 7 times a day.
- You cannot refuse fats. If you reduce their number to zero, then you risk not only seriously worsen the condition of your hair and nails, but also earn metabolic and vision problems.
- After training, be sure to eat so that the body does not destroy the hard-earned muscles. No starvation.
- Additional vitamins and minerals in tablets or in liquid form will help support all systems. Not to be neglected either sports supplementsthat will support your body during such a difficult period for it.
Now you see that planning a complete diet is very difficult, so at this time you will have to constantly compare, count calories, weigh portions. But the result is worth it.
By the way, if you have spoiled yourself with sauces before, then forget about them. They increase appetite and often contain tons of preservatives and flavor enhancers you don't need.
The same goes for alcoholic beverages. During this period, they are completely excluded.
Do not forget that at first fat loss will be more intense, but then stagnation will begin. This is how the body resists, so every day you need more and more efforts.
To invigorate your metabolic system good move there will be an introduction of cheat meals. They can be done either once a week (with low fat levels) or once every two weeks.
What is a cheat meal? Once you are allowed to eat whatever your heart desires. Dumplings with mayonnaise, a huge piece of cake, chips, chocolate. In general, any of your whims. It is better, however, not to cheat at night, but to unload in the morning or afternoon.
The opposite effect will also help to speed up the metabolism: a complete rejection of carbohydrates for one day. I do not argue that this is a much less pleasant process than cheat meal, but its effectiveness is no less high.
How to Dry Train?
You need to pay more attention to training process during the specified period.
To understand how not to lose weight on drying, you must eliminate grueling power loads. After all, the body is already under stress. Therefore, only cardio and work with small weights are permissible.
During loads, it is imperative to monitor the pulse and maintain it at a high level from 120 to 140 beats per minute. This frequency speaks of intense fat burning. By reducing the working weight, it is better to increase the number of repetitions and approaches during one exercise.
Supersets can be implemented when rest between sessions is minimized. CrossFit can sometimes be very effective. Pay attention to more energy consuming basic exercises... Nobody forbids you to train at home during this period, especially if you decide to do drying in the summer.
If you don't want to sweat in the gym - welcome to jogging along the promenade, if you like to ride a bike - great, this is also a great exercise, you can do crossfit outdoors or swim in the pool. In general, choose activities to your liking.
It has the most comprehensive list of nutritional and workout planning recommendations. Moreover, the main emphasis here is on working out the abdominal muscles, and if you have at least a little experience in a rocking chair, then you know how hard it is for fat to leave this familiar place. In general, during drying, the book will become an irreplaceable assistant for you.
Finally, let me remind you of an old common truth: when you are busy working on the beauty of your body, then 80% of success lies in nutrition and only 20% remains for training.
For comparison, I can give you the following figures: there are about 240 calories in one cheese sandwich. Half an hour of interval treadmill running is about the same. Now imagine how much you have to work if you ate three of these sandwiches? And isn't it easier to refuse them and replace them with more productive food ?! The question is rhetorical and, I believe, does not require an answer.
Many girls, dreaming of losing weight by summer, try to use such a technique as drying their bodies at home. Fashion magazines promise almost instant fat loss and perfect figure, in the event that you follow certain rules.
Let's see if this is really so, as well as what actually drying the body at home is and how effective it is.
Drying your body at home is a doable task!
I also note that a prerequisite is not just finding an effective way to make muscles more prominent and get rid of fat, but also the absence of harm to your own health.
What is body drying at home
Drying comes from bodybuilding. Drying is the process of getting rid of subcutaneous fat, which allows an athlete to sculpt their muscles and show in competitions what impressive training results they have achieved. When the fat is gone, the figure looks dry and lean, and this is where the very concept of "drying" comes from.
So, drying is the professional term for bodybuilders. With the modern development of the fitness industry, the word "drying" is sometimes called any weight loss in principle. This is not entirely correct. Losing weight during drying should not occur at the expense of the muscles, it is the adipose tissue that should go away.
Muscles must be preserved as much as possible during drying (of course, we are not talking about growth here). In addition, being what is called "drying", the athlete should be able to continue training (in a special mode), and not faint from hunger.
It should also be understood that if you have never played sports, and use drying solely for the sake of losing weight, then most likely the figure that you will end up with will be far from perfect.
Since you have not yet developed muscles that are designed to give the body beautiful shapes, your figure can turn into bones and skin, which will hang on these bones. Therefore, before you experience drying on yourself, make sure that you still have a certain amount of muscle.
But let's get back to the topic and analyze the drying process in detail.
Components of the body drying process
The key to successful drying of muscles at home is following the recommendations.
Body drying can be thought of as three main components:
- Special diet (a gradual decrease in the percentage of carbohydrates in food and an increase in the amount of protein).
- A specific training regimen.
- Taking additional medications.
For professional athletes, drying takes place under the strict supervision of a trainer. The coach selects a diet depending on the condition of the athlete's body, verifies the training regimen and recommends taking additional drugs to burn fat and maintain health.
The diet of athletes during drying is very tough, the meal time is scheduled almost by the minute, and at the final stage, fluid intake is limited, which makes the figure even drier and causes significant harm to health. Well, what to do - ahead of the competition, and it is important for the athlete to demonstrate the maximum result.
Drying the body at home can be done in a simplified manner. You can adjust your diet and exercise in a specific way by taking supportive sports supplements.
Diet while drying
Diet during drying involves a gradual decrease in the amount of carbohydrates in the food in favor of proteins.
Among women, there is an opinion that in order to burn fat, you need to limit yourself as much as possible in food (it would be great not to eat at all).
This opinion is fundamentally wrong. Also, sometimes ladies are abused, which also causes significant harm to the body.
I will say about fat burners separately: if you do not know what physiological processes in your body are caused by taking a particular drug, do not use this drug on your own. Be sure to discuss his technique with your coach.
In order to make your figure beautiful and reduce body fat, you do not need to starve yourself at all.
You just need to rebuild your diet in such a way that the body begins to spend its fat reserves on energy, but at the same time breaks down muscle tissue to a minimum.
The fact that during the drying period the volume of muscle tissue decreases, there are two reasons
Firstly, the body receives less nutrients and is forced to “feed” on its own muscles (this is the determining factor).
Secondly, strength training during drying becomes less intense due to the general decline in activity (for a couple of months of decline in training intensity, you can also lose a little mass).
So, what should be the nutrition during drying (including when drying the body at home)?
The main principle of the diet during the drying period is the gradual exclusion of carbohydrate-containing foods from the menu and an increase in the amount of protein. Fats can be eaten. Their number should be minimal, but in no case should you completely abandon fat.
Nutrition rules during drying
Take away special attention the third point, so as not to harm your health:
- Eat in small portions 5-6 times a day.
- Try to consume carbohydrates before 2 pm.
- Go to the diet gradually, as well as get out of it - do not create severe stress on your body.
1st drying period (preparatory) 4-6 weeks
During this period, we need to prepare our body for a diet in order to minimize the stress of an abrupt change in diet.
At the beginning of this period, the food structure is as follows:
- 50-60% protein;
- 10-20% fat;
- the remainder is carbohydrates (we gradually reduce their amount in favor of proteins).
On average, a girl weighing 50-60 kg per day needs at least 100 g of protein. There are special methods for determining the body's needs for protein, as well as calories in general. If you are interested in this topic - there is enough information in open sources.
Immediately at the beginning of the first drying period, it is worth discarding sweet and white bread. Gradually it is necessary to reduce the number of cereals and, if possible, sweet fruits and vegetables. You should also eat less salty food, as it retains water in the body.
2nd drying period (duration - depending on the desired result)
Actually, this is the period of the very drying of the body. At this time, carbohydrates are completely eliminated and the amount of protein is maximized.
The structure of the diet is as follows:
- 80% protein;
- 20% fat;
- carb free.
If at some point you feel a deterioration in well-being, drying should be stopped immediately. For professional athletes, moving by competition also follows a period of "draining" the water. We will not consider it, since our ultimate goal is still beauty and health, and not victory in competitions.
Drying workout regimen
Exercise while drying the body must be present.
The drying workout regimen is very individual for each person. Not knowing your level physical fitness, it is difficult to give any specific recommendations.
We can only say that you should definitely continue strength training with the involvement of the muscles of the whole body. If you do not train your muscles, the body will destroy them in the first place, considering it "unnecessary burden." The duration of training can be somewhat shorter than usual.
It is important not to overdo it with aerobics during this period. Aerobic training should complement strength training, but aerobic exercise is not worth it. Aerobic exercise Normally, it burns mainly fat, but since your body receives less nutrients during drying, muscles will begin to be actively burned along with fat.
The ideal set of exercises can be found for you professional trainer... But if you train yourself and carry out muscle drying at home, be very careful about the changes in your body. As soon as you feel a bias in one direction or another, adjust the program.
Additional drugs
Additionally, include in your diet a vitamin and mineral complex, as well as protein and BCAA.
Industry sports nutrition offers us a huge selection of various drugs designed to support the body during diets and heavy physical exertion.
In particular, when used correctly, an additional effect is provided by the use of fat burners. But, if you do not know how to take this or that drug on your own, you should not experiment without consulting a specialist. Moreover, you will get the effect without them.
As an additional food, you will definitely need during the drying period:
- Vitamin and mineral complex. During the period intense training and a strict diet, your body does not receive the required amount of vitamins, macro and microelements. Therefore, be sure to take vitamin and mineral supplements. This is necessary in order to avoid metabolic disorders, skin problems, and a general decrease in immunity.
- Protein and BCAA (amino acid complexes). Supplementing with these supplements will give your body the amino acids it needs to synthesize the proteins that make up your muscles. Taking amino acid sources is essential to minimize breakdown muscle tissue.
When buying sports nutrition, it should also be borne in mind that initially it is designed to be taken by people experiencing high physical activity (in fact, athletes). Therefore, if you do not exercise during the drying period, you will certainly feel the effect of sportspit, but it will not be as noticeable as with correct mode workouts.
Things to remember when drying
A safe rate of weight loss for women is 200 g per day and no more than 1.5 kg per week. If you lose weight faster, you will drive your body into a state of stress. What does the body do in times of stress? That's right - stores fat. From his point of view, this is correct, but what if tomorrow there will be no food at all? Therefore, if you notice that you are losing more than 200 grams per day, add calories to your diet.
In addition, it is worth mentioning that the minimum percentage of adipose tissue that should be present in a woman's body is 11-13% (while maintaining the menstrual cycle). With this percentage of fat, the figure looks literally "covered" with skin.
With an athletic physique, the percentage of fat in a girl's body is, as a rule, 14-20%. At the same time, the body looks beautiful and embossed. The average level is considered to be 25-31% fat, and over 32% can already be classified as obesity.
The percentage of body fat can be determined by measuring the fold in the abdomen at the level of the navel, stepping back 10 cm to the side. Further, using a special table, substituting the thickness of the fold in mm and your age, you can calculate the approximate level of your own "fat".
This table is:
Fat thickness (mm)
| Age | 2-3 | 4-5 | 6-7 | 8-9 | 10-11 | 12-13 | 14-15 | 16-17 | 18-19 | 20-21 | 22-23 | 24-25 | 26-27 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 18-20 | 11,3 | 13,5 | 15,7 | 17,7 | 19,7 | 21,5 | 23,2 | 24,8 | 26,3 | 27,7 | 29,0 | 30,2 | 31,3 |
| 21-25 | 11,9 | 14,2 | 16,3 | 18,4 | 20,3 | 22,1 | 23,8 | 25,5 | 27,0 | 28,4 | 29,6 | 30,8 | 31,9 |
| 26-30 | 12,5 | 14,8 | 16,9 | 19,0 | 20,9 | 22,7 | 24,5 | 26,1 | 27,6 | 29,0 | 30,3 | 31,5 | 32,5 |
| 31-35 | 13,2 | 15,4 | 17,6 | 19,6 | 21,5 | 23,4 | 25,1 | 26,7 | 28,2 | 29,6 | 30,9 | 32,1 | 33,2 |
| 36-40 | 13,8 | 16,0 | 18,2 | 20,2 | 22,2 | 24,0 | 25,7 | 27,3 | 28,8 | 30,2 | 31,5 | 32,7 | 33,8 |
| 41-45 | 14,4 | 16,7 | 18,8 | 20,8 | 22,8 | 24,6 | 26,3 | 27,9 | 29,4 | 30,8 | 32,1 | 33,3 | 34,4 |
| 46-50 | 15,0 | 17,3 | 19,4 | 21,5 | 23,4 | 25,2 | 26,9 | 28,6 | 30,1 | 31,5 | 32,8 | 34,0 | 35,0 |
| 51-55 | 15,6 | 17,9 | 20,0 | 22,1 | 24,0 | 25,9 | 27,6 | 29,2 | 30,7 | 32,1 | 33,4 | 34,6 | 35,6 |
| >56 | 16,3 | 18,5 | 20,7 | 22,7 | 24,6 | 26,5 | 28,2 | 29,8 | 31,3 | 32,7 | 34,0 | 35,2 | 36,3 |
And, as mentioned earlier, you should finish the drying period gradually, gradually adding carbohydrates to your daily menu.
As you can see, drying your body at home is not that difficult. The main thing is to listen to your body and please it with high-quality nutrition and physical activity. However, in order to avoid harm to your own health, we still recommend that you consult with specialists.
A beautiful figure after drying is a reason to be proud of yourself on the beach.
Drying the body is a quick and effective way to get rid of excess body fat. But, quite often it happens that fat deposits grow along with the muscles. This phenomenon is completely normal, since most bodybuilders use dietary supplements, which affect weight gain. In order to remove a round tummy and show the abs, many men resort to drying, which will be discussed today.
The purpose of drying is to get rid of fat deposits as quickly as possible, which allows you to preserve muscle mass (with normal weight loss, muscles go away with fat).
While drying the body, muscles will not grow despite all the efforts and sports of the athlete. Gaining muscle and burning fat are incompatible things that few people know about. It is also worth remembering that without a certain muscle mass, you will not be able to get a tangible result from drying.
To create a relief figure and burn fat, athletes use the so-called drying. This efficient process lipid breakdown is based on a decrease in muscle glycogen
The whole drying process is simple and it consists only in the fact that the nutrition is slightly adjusted (emphasis is placed on proteins, fiber and fats are practically excluded). The training program will also change while maintaining the basic exercises.
Protein is the basis of the diet for drying, which helps to maintain muscle tone.
Changing your training program is only half the battle. The next step is diet. In fact, you should not bother about this, since the best diet is a reduction in calorie intake (daily intake - 2000 kcal) and rejection of light carbohydrates and fats.
You should not try to reduce body fat to a critical level of less than 5%. With such indicators, your body, on the contrary, will aim at replenishing its fat reserves, which will negatively affect the drying process. At least 8% is considered optimal! In this case, the drying result will delight you much longer.
Fractional meals: menu for the day and week
8.00. Breakfast time.
Option 1: 200 g chicken, 200 g potatoes, 1 tomato
Option 2: steamed or boiled cereals and green tea
Option 3: two eggs, boiled for up to 5 minutes, a cup of coffee or tea with honey
11.00. Lunch.
Option 1: 250 g cottage cheese, 2 tangerines, 1 banana
Option 2: 7 boiled proteins, 2 grapefruits
Option 3: 200 g of cottage cheese, 200 ml of kefir, 4 tangerines
13.00. Dinner time.
Option 1: no one canceled the hotter: soup with vegetable broth or meat soup, from lean meat, as well as fish
Option 2: vegetable side dish or boiled cereals (wheat, bulgur, etc.), boiled chicken breast (should be alternated with fish).
Option 3: a piece of lean boiled meat palm-sized with stewed vegetables and vegetable salad drizzled with a little olive oil.
17.00. Snack time.
Option 1: Make yourself a salad (100 grams) with avocado and carrots
Option 2: 20 grams of nuts or a handful of dried fruits.
Option 3: fruit salad - 10 grapes, 1/2 apple, 1 walnut kernel, 1 kiwi, 1 orange, 1/3 grapefruit
19.00. It's dinner time.
Dinner should not be particularly difficult for the body and therefore should be limited to a salad of fresh vegetables and you can eat.
22.00. Last snack.
250 ml 1-% kefir or any other low-fat fermented milk products
It is important to know: the last meal should be taken 2 hours before bedtime. Also, it is worth eating portions that fit in the palm of your hand.
Removal of water from the body
A sculpted body can never be perfectly contoured, muscles will not cut so well if a lot of water has accumulated in the athlete's body. Many people write that drying does not involve getting rid of water, but this is a mistake. Draining the water is the last stage of drying. And throughout the entire process, it is more convenient to monitor your progress when the body is coping well with removing excess water.
How to prevent water retention? When drying, you must drink at least 2 liters of water per day (tea, coffee and juices do not count). The more you drink, the better the body removes excess water. If you don't get enough, the body will try to hold it back and you will start to swell. Your effectiveness in training will also decrease, as a dehydrated person works less intensely.
Substances that affect fluid retention:
- Alcohol
- Creatine
- Caffeine
- Sahara
- Vitamins of group B
- Sweets
the male body has more efficient mechanisms for burning fat reserves. It contributes to a faster metabolism, muscle hypertrophy and a unique hormonal background
Generally, drying guys and girls differs in the following aspects:
- Food. If, in order for the muscles not to lose their shape, athletes consume more protein. Then girls need to focus on fiber when drying;
- method of training (if the guys focus on strength exercises, then girls are advised to pay special attention to aerobics during drying).
Generally, there is no gender difference in athletes regarding body drying. It is possible to single out only its various ways that are suitable for guys or girls.
How not to harm when drying the body?
No matter how ridiculous it may sound, but such a simple thing as drying an athlete can seriously harm himself. The main danger is overdoing it to achieve the fastest possible effect. Many people exhaust themselves in the gym and eat practically nothing. Of course, the desired effect can be obtained in a few days, but the consequences of such weight loss will be very deplorable. Due to the fact that the body does not receive the proteins it needs, it cannot produce enough energy, and training only aggravates the deplorable state of the body, which can lead to fainting and the development of ulcers.
It is forbidden to sit on. It is very harmful to the body. This is explained by a chain of several factors. With a deficiency of carbohydrates and glucose, the body begins to consume glycogen, and then fats.
Medical contraindications
Video: how to dry properly for guys
Conclusion
By changing the training program and choosing the most suitable diet, the bodybuilder will receive desired result... It should also be remembered that when losing weight, you can also lose muscle mass with fat, so do not forget about increasing the intake of proteins. Drying should take no more than 3 weeks.
Be sure to read about it
The ideal body is cherished desire any girl on earth. To achieve the goal, many methods are available and good, including fasting, diet, physical exercise and calculation of calories per day.
To one of effective methods weight loss refers to drying for girls, which involves certain regime nutrition or diet, and includes athletic training with an emphasis on specific muscle groups. What is drying, how much time it needs to be spent and how to do everything correctly - this will be discussed in more detail in the article.
What is drying
The question of how to do it right dry girls for weight loss, worries many of the fair sex. Drying refers to sports, by this method professional bodybuilders prepare for the competition. At this time, they need to dry their own body in order to better define the relief of the pumped muscles.
With the help of a special diet, they achieve results by avoiding carbohydrate foods and reducing calorie intake. Thus, subcutaneous fat is eliminated. It comes down almost zero due to the activation of a rapid metabolism, but at the same time, muscle mass is built up. How to dry properly:
- This method of losing weight has gained particular popularity among ordinary girls who do not like to run their figure. But this method is not as simple as it might seem at first glance, because the personal correct method of drying the body is achieved over the years. To dry properly means to vigorously lose fat, not fluid, and it is also necessary to make sure that the fat layer transforms into muscle.
- Correct drying is based on the use of protein, due to this, muscle growth occurs. And also drying is carried out thanks to a certain rhythm, sports and the rejection of carbohydrates. The duration of drying should not exceed more than 5 weeks, because the body needs the necessary substances and vitamins that are contained in carbohydrates. Therefore, over time, you will have to revise your diet. Super body drying in a week is the best option for a special diet.
For the figure, drying is necessary, in which a person will observe a healthy balanced diet. Sometimes it happens that you want something harmful, but it's one thing when a girl rarely allows herself liberty in food, and another thing when improper nutrition happens on an ongoing basis.
But even after the worst nutritional patterns, body weight after drying begins to return much later than after a diet. Drying the body before and after the diet has great importancebecause the basis of losing weight is not moisture loss, but getting rid of subcutaneous fat.
Drying rules at home
The main condition for drying the body for girls is a smooth transition to the desired protein diet with gradual restriction of carbohydrates and their further exclusion. Proper body drying is considered strict diet... When athletes do this, they are helped by coaches who make up a personal diet for them.
They focus on specific physical exercises... Considering the above, in order for drying to take place correctly at home, girls must follow the prescribed recommendations. A protein diet is taken as a basis, in which the following foods are consumed:
- Boiled chicken meat.
- Sea fish.
- Cottage cheese.
- Veal.
- Egg white.
These foods can be eaten without restrictions, because protein will allow you to lose weight, but at the same time not lose muscle mass. Thus, the girl will have a relief of the body, and weight loss will occur. When correct weight loss you must use the correct drug or vitamins. Going on a diet is not the main thing. To dry out the body, you need to adhere proper nutrition... But it is not recommended to go on a rigid diet.
In order for the diet to be balanced, it is necessary for normal vital functions of the organism use vitamins and minerals, they do not need to be completely eliminated during drying. And it will also be useful to use a small amount of additives, pharmacy vitamins for effective drying.
During the process, it is important for a girl to start monitoring the proportion of carbohydrate food eaten so as not to go beyond the permissible maximum. It is necessary to write down the result, count calories using a calculator and the desired table to find out the acceptable minimum. How long the drying result will last depends on proper nutrition.
A meal that includes carbohydrates should be taken in the first half of the day. At this time, a peak of activity occurs in the body, and the ability to digest them into the desired energy increases... The second half of the day should be reserved for protein foods. By sticking to proper nutrition, you can participate in a competition where muscles are important.
If drying is done at home, then you should not take significant breaks between meals. The best option is to eat foods every 3-4 hours. The menu must include breakfast and vitamins. These rules must be followed in order to properly dry the body. For the diet to be more effective, it is necessary to carry out sports loads... These include:
- Fitness.
- Favorite type of workout.
Sport is an indispensable tool for effective drying. It is unacceptable to just go on a diet and not carry out physical exercise... To dry properly, you must adhere to the above tips.
Experts do not recommend leaving the diet quickly. If yesterday the food was strictly according to it, and tomorrow the course ends, then the next day you cannot eat all the products in a row. This can lead to serious disruptions in the body. It is necessary to properly exit the diet.
Diet food contraindicated for girlswho have health problems such as:
- Diabetes.
- Diseases of the kidneys, liver, gastrointestinal tract.
- And also pregnant and lactating women should not be dried.
Special diet and diet:
- There is a special diet for drying the body and a strict diet. In addition to the protein diet, a carbohydrate-free diet and repeated fasting are applied during drying.
- The consumed products must be taken in the strictly prescribed amount and on schedule.
- Before a diet, you need to familiarize yourself with nutrition programs in more detail and understand whether you need to spare yourself or you need to strictly distinguish between unhealthy and healthy foods.
- And you also need to consult a doctor.
Intermittent fasting
Fasting is discouraged by many girls. But if it is carried out correctly and the necessary recommendations are followed, then it will not only not cause harm, but also help the body to quickly remove toxins.
Thus, the consequences of an improper hunger strike can be avoided. When drying the body, you will not have to starve for a long time, it takes 16 hours to refuse food per day, and in the remaining 8 hours you can eat food. It looks like this:
- It is necessary to wake up at 8 am and not have breakfast. The first time a meal is taken is 2 pm. Next time you can eat at 20 pm.
- It is necessary to calculate the time correctly, for example, if a person got up at 10 am, then the first time you can eat food no earlier than 4 pm, and the second time - at about 10 pm.
- You can eat all foods from the variety that is expected in a protein diet.
You can also include in the diet:
- Natural honey.
- Buckwheat.
- Oatmeal.
Carbohydrate-free diet
It is a tough stage of body drying, which requires giving up small pleasures, for example, chocolate. Beginner girls need to get used to this diet by applying protein nutrition with a combination of individual carbohydrate foods:
- The first thing to do is to completely eliminate flour, sweets, and fast food. They are fast carbohydrates that appear almost immediately in the form of fat deposits on the abdomen, thighs and buttocks. To correct your diet, you need to give up harmful products, it is recommended to add porridge and rye pasta to the diet. Every day, you can eat up to 3 g of carbohydrates for each kilogram of a girl's weight. In this way, you need to live one week.
- Further, the task becomes more complicated, but any means are good to achieve the goal. This time, you need to exclude flour from the use, but leave the porridge. According to this nutrition program, you need to hold out for 2 weeks, in the last of which you need to eat slow carbohydrates only before lunch. The calculation of carbohydrates per day is 2 grams for each kilogram of the girl's weight.
- The third stage will last a whole month, and carbohydrate consumption during this period is reduced to 1 kcal per 1 kg of body weight. And at the end of the diet, consumption is reduced to zero. You need to eat food with a low calorie content, this is required by the norm.
Diet menu for women and girls
For proper drying, it is necessary to draw up a menu, so you need to study an approximate three-day ration that helps in effective drying. In this case, it is necessary to take into account all the past recommendations regarding the consumption of slow carbohydrates and the greatest use of protein products:
- The first option: for breakfast you need to prepare a small portion of oatmeal, one banana and green tea are permissible. For lunch, you can cook vegetable cream soup or boil 200 g of veal. For dinner, cook or steam some red fish, which can be eaten with vegetables.
- The second option: for breakfast you need to make a protein omelet, use grapefruit and green tea. At lunchtime, use is permissible chicken meat, buckwheat for garnish, and yogurt for dessert. For dinner, you can make a salad of vegetables, and eat some low-fat cottage cheese.
- The third option: you need to have breakfast with oatmeal and two eggs, all this can be washed down with green tea with honey. For dinner you can use white fish with vegetables, and drink a glass of kefir.
What products can be used
The list of products below is suitable for a personalized menu for effective drying. This will facilitate the process of scheduling the days and hours of meals, with the help of this diet you can diversify your meals as much as possible. Thus, the girl will understand that drying is not as heavy as other diets, because it includes a wide variety of permitted foods. This list is approximate, you can vary it with a diet campaign:
- Diet meat, beef or chicken.
- Legumes.
- Vegetables.
- Mushrooms.
- There are three types of porridge: buckwheat, oatmeal, barley.
- Apples in any form.
- Fruits and berries.
- Low-fat fermented milk and dairy products.
- Hard cheese with a reduced percentage of fat ratio.
- Chicken egg white.
- Saltwater fish or seafood.
Down with stress
Cutting down on the diet, active physical activity and changing lifestyle leads to stress for the body. All this must be compensated, otherwise, instead of burning excess fat, it will accumulate, and the girl's health will deteriorate sharply. It is necessary to ensure proper rest, it is necessary to sleep at least 8 hours a day. Exhausting workouts suggest a recovery period.
You need to try not to be nervous about the little things. Experiences can provoke the formation of a layer of fat and cellulite in thin girls. It is imperative to prepare properly for drying. In the future, you need to adhere to confidence in your own knowledge and stability.
Typically, the drying period is 10 to 12 weeks, taking into account the preparation period and recovery from it. To correct your own figure at home, 4 or 5 weeks of active fat burning is enough.
Attention, only TODAY!
Going in for sports, you "pump up" muscles, but if you have a dense enough fat layer, they will not be visible. Drying the body is a special protein diet that allows you to reduce body fat and at the same time increase muscle mass.
How to dry your body: basic rules
Those who are engaged in bodybuilding approach drying the body very responsibly: at the time of drying, carbohydrates and fats are practically excluded from their diet, and the basis of nutrition is protein food. If you not professional sportsman, but want to dry out a little by the summer, you can follow the lighter drying program, which does not imply strict restrictions, but will help to form a beautiful relief body.
To dry the body properly, drying must be combined with exercise.If you do not exercise, your body will not waste precious energy on muscle growth.
How to dry the body? 2nd rule - increase the amount of protein foods in your diet. If at normal times the protein intake rate is from 1.2 to 1.7 g per 1 kg of body weight for women and from 1.5 to 2.2 g per 1 kg of weight for men, then during the drying of the body this rate should be increased 1.5-2 times.
Sources of protein are foods such as cottage cheese, kefir, lean meat (beef, veal, chicken and turkey fillets), fish, seafood and eggs (more precisely, egg whites). Protein foods with a fat or carbohydrate content (legumes, cheese, fatty meats, etc.) are best eaten with care when drying the body. Additional use of protein shakes is possible.
3rd rule: the amount of fat and carbohydrates in the diet should be significantly reduced. If in the usual menu the consumption of carbohydrates should be about 6 g per 1 kg of weight, then during drying it is worth limiting the daily intake of carbohydrates to 100-150 g - this is the amount that the body needs to break down fats and synthesize amino acids for muscle formation. Moreover, to dry the body, it must be extremely slow carbohydrates.
The amount of fat in the diet during drying should be reduced to 0.5 g per kg of body weight. You can get this amount of fat from meat, dairy products and fish.
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Drying of the body should, on average, last from 1.5 weeks to 1 month. During this time, the loss of fat mass can be very significant, while the muscle mass not only does not decrease, but even increases.
4th rule - fractional diet. To dry the body, the daily amount of food should be consumed in 5-6 meals, ensuring a constant flow of nutrients into the body. Well, since the diet for drying is, to put it mildly, unbalanced, then at this time an additional intake of vitamin and mineral complexes is mandatory.