Drying the body is a process in which a person gets rid of subcutaneous fat. With the help of drying, the athlete makes musculature more embossed. Since not everyone can visit the gym, I will tell how the drying of the body is performed for girls and men at home.
The term "drying of the body" is widely used by bodybuilding people. Due to the rapid development of the fitness industry, this word began to call any weight loss, although this is not entirely correct. When drying, the effect of weight loss is achieved due to the care of adipose tissue, and not muscular mass.
In the process of drying, the main focus is made to preserve the muscles. To achieve an impressive result, you need to continue training and devote special attention Power.
People who are not engaged in sports and wish to lose weight quickly with drying, it is worth understanding that the figure obtained in the end will be distant from the ideal. Disappeared subcutaneous fat opens the muscles that are far from perfect and cannot boast relief.
Drying Body for Men
The body drying procedure at home is a combination of simple events focused on eliminating subcutaneous fat without prejudice to the muscular weight gained. I note that driving outside the gym should only be started under the knowledge coach and after work to increase body weight.
Why does the need for body drying arise? Increasing muscle mass, guys do not pay attention attention and consume almost everything. Often, they include sports additives, accelerating muscle growth in the diet.
Naturally, at the same time fat appears with the growth of muscles on the body. To make a male figure impeccably, it is necessary to get rid of fat and emphasize the relief of the muscles. It is this effect that is achieved by drying the body.
At the heart of the drying process is a complete power change. Fat and carbohydrates are excluded from the diet, the main rate is made on protein food. Such a diet without appropriate training and experience is a dangerous event. Dry the body can only be in the absence of medical contraindications. For diseases of the organs, it is not recommended.
In addition to the protein diet, the strict mode of the day and regular workouts must be observed, given the age and type of physique. Below I will consider in detail the features of nutrition and training program.
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. An ideal option is the exercises with aerobic loads. 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 the body. When a person trains at home, there is no talk about sports nutrition. 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 a professional trainer will help in this matter.
- 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.
Video example of drying 8 kg fat for 8 days!
Diet and menu for men
Now the conversation will go about food features during drying.
The splitting of subcutaneous fat deposits is a complex and energy-proof process. With a shortage of sugar, the body consumes muscle glycogen, and only then subcutaneous fats. How do you need to eat so that the diet ensures such an effect?
During drying, use low carbohydrate products. The list includes meat broths, mineral water, boiled seafood, boiled eggs, dairy products, fish and white meat, cucumbers, cabbage, radishes, green pepper, greens and zucchini.
Among the prohibited products there are bread, sweets, pastries, salt and rich in starch vegetables. Introducing the generalized version of the male diet during the drying, breaking it on weeks.
- First week . Daily rate Carbohydrates per kilogram of body weight should not exceed 2 grams. The amount of meals per day - 6. In the diet turn on egg proteins, low-fat cottage cheese, brown rice, cheese, boiled chicken breast, unsweetened fruits, vegetables and vegetable oils.
- Second week . Since the second week, food becomes more rigid, and the rate of carbohydrates per kilogram of body weight is reduced to 1 gram. During the first half of the day you can eat porridge. To eat no more than 120 grams of food.
- Third week . Carbohydrates (per kilogram of body weight) reduce to 0.5 grams per day. The frequency of food intake does not change, and from the ration to remove fruit with cheese.
- Fourth week . A single portion of porridge should not exceed 6 spoons, and the list of forbidden products includes carrots and radishes. When weakness, drowsiness and dryness in the mouth, retreat from the diet, because these are signs of blood oxidation. Carbohydrates will help eliminate unpleasant sensations.
- Fifth week . A month later, the daily carbohydrate rate to cut to 50 grams per day. From the diet to exclude all porridge. Food is allowed by salads, fresh vegetables and greens. The absence of plant fiber can lead to ketone poisoning.
- Sixth week . The diet becomes extremely poor, and the menu is very limited. From the ration to exclude dairy products, since they contain sugar, which is prohibited at this stage of drying.
- Seventh week . From this point on, it is possible to begin a gradual output from the diet, and the amount of carbohydrates increases to 0.5 grams per kilogram of body weight. In the diet, add fresh vegetables and seafood.
- Eighth week . In the diet, gradually introduce carbohydrates, enriching the menu with porridge, fruit, dairy products and vegetables. Move in the opposite direction.
Drying body for girls at home
Many girls are heard about the drying of the body at home, however, not everyone understands that it represents this technique of weight loss.
The drying of the body is reduced to the rapid and effective combustion of the fat mass. This method of weight loss preferred professional bodybuilders during preparation for competitions.
According to professionals, it is not necessary to get involved in this technique, since the drying of muscles with a sharp leaving of fatty deposits for an unprepared female body is a strong stress that often leads to undesirable consequences.
Body drying is the final stage of a special diet, the results of which must be maintained by enhanced training, the adjusted routine of the day and the right nutrition.
Training program for girls
For each girl, the training program for drying the body is individual. Recommendations are common.
In power training, everyone should participate muscular groups. If this is not done, the body will consider the muscle mass "unnecessary cargo" and destroy it.
- Experts advise to combine workouts with aerobics. Aerobic workouts are complemented power exercises. At the same time it is not worth overdoing. Aerobics burns fat, but during drying the body is lacking shortage of nutrients, therefore the process of burning muscle mass can begin.
- Universal set exercise does not exist. Only professional coach. Coffee pick up perfect option. When the body drying is performed at home, it is necessary to regularly track changes in the body. With the appearance of even a minor skew, the program needs to immediately correct.
- IN homework Include a couple of approaches for a dozen repetitions on the rope.
- Running in the park is a wonderful addition to the main load. Run 30 minutes. Running rolls legs and eliminate fat.
- Alternatives to running - walking, swimming, team sports: football, basketball, volleyball.
- According to generally accepted opinion in the morning, a person burns much more energy than at lunch or in the evening.
So that the home drying is highly efficient, workout support the right power.
Video training programs
Diet and menu for girls
Came a turn to talk about food when dried female body. Diet and menu during this period provides protein-saturated products that contribute to the increase in muscle mass.
- In the diet, turn on the chicken breast, low-fat fish, eggs, milk and cottage cheese. Cook without skin chicken, and eggs are cooking.
- During drying, eliminate smoked meats, oily and fried food, canned food and pickles.
- When drying the body products it is better to cook for a couple or boil. Making a bet on a rich fiber of greens and vegetables.
- The number of food meals are at least eight, after two hours.
- Create a calorie schedule.
- Refuse sweet. Delete cookies, candy, flour, pastries and spices from the diet. Replace can be replaced by a moderate amount of fruit.
- Drink up to three liters of fluid per day. Refuse coffee because it takes water from the body. Instead, I advise you to drink green tea.
During the diet, it is not forbidden to arrange unloading days. Once a week you can eat anything in moderate quantity. This will ensure psychological unloading and will allow you to keep mode. Possessing the pleasant power of the will girl cost without it and achieve impressive results.
Fireflakes and diets for girls disassembled in video
We split the body drying for girls on the 3 stage. If you adhere to the instructions, everything will be achieved, and the body's response to changes will be less pronounced.
Before you continue to read this article further, I want to immediately emphasize your attention on the fact that i am not a nutritionist, I am not professional athlete, coach or someone consultant in the health sector. I am the easiest person who managed to seek not much a lot 20 kilograms for just 2.5 monthsThat in itself in principle is considered a fairly good result.
- What you need to know about drying?
- What diet must stick while drying the body?
- What exercises to perform in order to lose weight quickly?
- And in general, is it really possible to succumb to home?
Especially for those who are too lazy to read many, many letters, at the end of this page I separately assembled and allocated all the key points, on the basis of which my drying of the body was happening. Here I click on which you immediately postpone where it is necessary.
Well, let's start?
For a start, several definitions, dull phrases and pictures.
- this is special complex actions strict execution which makes it possible to significantly reduce the amount of fat cells in your body, parallel to reinforcing aesthetics and relief of the main muscle groups.
For greater understanding, I bring a banal visual example from the Internet.
Decryption.
LBS (Pound) - English Mass Mass Equivalent 0.45 kg.
195 LBS \u003d 88.45 kg
178 LBS \u003d 80.74 kg
In this photo, it is shown how some guy in just one month managed to dry his body, throw out about 8 kilograms of fat and gain more slender figure. Not bad - isn't it?
And this is my results.
Not so perfect as the "Chinese", but I think that in my own way is also not bad.
On the photo on the left I am marina kebabs. , set of mass and successful hike on a picnic, April 30, my weight was 99 kilograms of 700 grams - it was my last "unloading" day before the start of drying and this mass was my reference point.
From the first of May I sat on the diet and began to dry. The second photo was made on June 27 - i.e. Almost 2 months later, and at that time my weight was at 80.8 kilograms. As they say, the difference is on the face.
Of course, from time to time I did control weighing and, by itself, for all the time the dryer, I had a lot of photos, where I stand on the scales, but, perhaps, it's better to go directly to business.
And so, the pace theme. In order to get rid of subcutaneous fat and lose weight really acts only one concept.
Important moment!
During the drying of the body, you must spend more energy than getting together with food or vice versa, eat less than you need to your body.
At this stage, the main thing is to understand that fat deposits (on the abdomen, hill, buttocks, waist, etc.) will begin to split and spend only when the body is not enough energy. And it is now that time to recall that we eat what calories are and what is calorie food.
Remember!
Under the calorieness, or energy value of food, the amount of energy that the body receives with its complete assimilation is implied.
| Energy value of fats, proteins and carbohydrates | ||
| Fat. | 1 gram | 9 kcal |
| Proteins | 1 gram | 4 kcal |
| Carbohydrates | 1 gram | 4 kcal |
From this table, it can be seen that each eaten 1 gram of fat gives 9 cyclealories of energy, and 1 gram of proteins and carbohydrates is 4 kilocalories, respectively - be sure to remember, and even better write this data, you will not come apart.
Now, knowing the caloric content of the main nutrients (fats, proteins and carbohydrates) you can use the calculator, and without any difficulty calculate the amount of energy consumed. In addition, I hope you should not remind that energy value of productsHowever, their caloric content is always indicated on the packaging, which in principle can significantly facilitate all calculations.
Personally, I went even further and over time I purchased small electronic scales into the kitchen, on which you can weigh any products weighing from 1 gram to 5 kilograms. In general, the purchase turned out to be quite useful.
Okay, suppose we learned to weigh the products and calculate their calorieness, but what's next? How many calories do you need a one or another person? How much do you need to lose weight and seek? What products can be used, and what you can not? What exercises for drying the body? What is the difference between the drying of the body for girls, from the drying of the body for men?
And so about everything in order.
Naturally, every person has its own body and say so their distinctive features. Someone has the exchange of substances faster, someone is slower, someone some products are absorbed better, and someone does not digest at all - for example, the drunk cow's milk immediately causes an intestinal disorder with which it turned out , about 70% of people are familiar. Sad, especially if we consider that the use of milk during the drying could contribute to another better result, since there is a lot of protein, there is little fat and there are practically no carbohydrates.
All this I lead to the fact that the drying of the body every person passes in different ways and if I managed to lose weight by 20 kilograms, it does not mean at all that you will achieve the same result, although on the other hand, nothing preserves you - It all depends on you.
In order to dry your body and correctly lose weight, you need to know your daily need for energy. On the Internet you can find many different formulas, tables and all kinds of calculations, however, during your drying first of all I relied on the daily need of energy at rest.
How is it calculated?
Remember!
In a state of rest, the human body every hour consumes 1 kilocaloria (kcal) of energy to every kilogram of its own weight.
Those. At the beginning of its drying, when I weighed 99.7 kg, my minimum daily energy need was almost 2400 kcal, and if more accurate:
99.7 kg x 1 kcal x 24 hours \u003d 2392.8 kcal.south
* Substitute your own weight and calculate your daily need for the state of rest.
I calculated that every day I need to receive 2400 cywloalories of energy and this in the event if I generally did not move all day! Further, each perfect effect enhances the energy costs of the body. So, for example, if you rose on the stairs on the 5th floor, naturally your body will need additional energy. If you went to the pool or, for example, a simulator room and got out, you will need additional energy to all these actions again.
With a special desire, on the Internet you can find all the necessary calorie data depending on your activity during the day, and mine looked around in this way:
2400 kcal + 500 kcal + 660 kcal + 10% \u003d 3916 kcal
- 2400 kcal - my minimum daily need
- 500 kcal - from the cost of activity during the day
- 660 kcal - about so much I spend on training
- 10% - thermogenesis
Thermogenesis - This is the heat production process in the body, which is particularly enhanced while eating. Thanks to thermogenesis, the process of digestion of food is improved, blood circulation improves and, as a result, the supply of all organism cells is improved.
Knowing what thermogenesis is and, what effect it has on the body, we can be systematically projected to the next item in my weight loss instruction - to fractional nutrition.
Important moment!
Fractional food
- This is not breakfast, lunch and dinner, as many people think, and food in small portions up to 10 times per day.
Knowing that thermogenesis is intensifying precisely during food, and that it improves the work of the body, fractional food during drying has to be as soon as possible. Personally, during my drying of the body, it fed 6-7 times a day.
For general familiarization, you can also read the network of what is separate food. In my drying, I did not use it, but in fact there are many positive feedback about it.
And so, we learned how much in this case, me Calories are needed every day, and learned what fractional food is, but it is worth paying attention to another important point.
3900 Cyloralories This is my daily rate. But this norm will say so for balancing - i.e. If I eat daily and get a 3900 kcal with food, i will not lose weight!
In this state, my weight as was 99.7 kg, and it will remain - it will not change anything in no way.
In order to seek and lose weight, it is logical to assume that it is necessary to either reduce the amount of incoming energy (eat less), or increase its consumption (more move). I wrote about this at the very beginning - about one concept.
Ideally, in order to start the process of slimming enough reduce the amount of incoming energy by 500 kilocalories or continue to eat as usual, but at the same time increase energy consumption for the same 500 kcal.
In other words, you need to eat instead of 3900 - 3400 kcal per day or to eat 3900, but at the same time spend every day at 500 kcal energy more.In this case, energy consumption will exceed its admission to the body and it will inevitably lead to the energy deficit you need.
As soon as it happens, your body will start looking for alternative energy sources to power your cells and here, just the most interesting thing begins. In such a state, the body begins to split their own fabrics and, first of all, it is, of course, fat deposits, since they are energetically more valuable (see table above).
Another equally important point is the fact that full weight loss begins after 21 days From the beginning of the drying. It is during this time that the body is completely rebuilt and begins to use fats as the energy that you have died, perhaps more than one year. From here, it should be quite a logical conclusion that you need to lose weight at least twenty-one days, and if you are really configured to get the result, you will have to dry up much longer.
By the way, about the consumption of energy and weight loss, I think, it is worth noting that the cardio load is considered to be the most effective for drying, rather than physical exercises in the gym. So, for example, the run burns about 500 kilocalories per hour, and this is exactly what we need.
In principle, this is not necessary to be running - it may be a bike, exercise bike, treadmill or ellipsoid simulator. The main thing that the load would be exactly Cardio. Here you can still select the fact that during cardio loads it is necessary to adhere to certain boundaries of its pulse, which can be calculated by formula of Carwonen "You can easily find it easily on the Internet, well, for those who want to seek to say that this value is about 140-160 beats per minute. In other words, cardio load should not be too intense - it should be moderate. It is better to run a smaller distance, but run longer.
During his drying, I did not focus on only one thing, I will say that I combined the entire learned material and hit at once all the fronts - I eaten less than and in the simulator room went and the cardio load added.
If everything is clear with Cardio - run yourself every day for 40-45 minutes, then above the diet, or rather above the rational food, I still had to tinker.
Body drying and food products
Without deepening in details, I will say that during the drying of the body daily need to eat at least 2 grams of protein on every kilogram of their weight, while you must fully limit to oily and sweet food - I even stopped adding sugar myself in tea. Every day you need drink from 3 liters of water and more.Preferably, carbohydrates need to be used in the morning - eat from morning to 80% of all carbohydrates that you planned to consume during the day.
Be sure to add to your diet products containing fiber. The first 2 weeks I "sat" exclusively on protein products, but suspecting that I was about to begin to torment constipation, I decided to "slow down" and added some carbohydrates to my diet.
Another important point will be truly carbohydrates, or rather the fact that during the drying of the body, not all carbohydrates are equally useful.. Initially, I adhered to a fragile diet, but a few weeks later moved to a low-carbon diet and added to his diet with a low glycemic index (emission).
The lower the level of the glycemic index (GI) the better ...
| Low Glycemic Index Products | |
| Parsley, Basil, Vanillin, Cinnamon, Oregano | 5 |
| Avocado | 10 |
| Peanut | 15 |
| Salted and pickled cucumbers | 15 |
| Mushrooms | 15 |
| Onion | 15 |
| Asparagus | 15 |
| Hazelnut, Cedar Walnut, Pistachios, Walnut | 15 |
| Fresh cucumber | 15 |
| Kochan cabbage, color, Brussels | 15 |
| Broccoli | 15 |
| Almond | 15 |
| Strawberry wild-strawberry | 25 |
| Raspberry fresh | 25 |
| Milk (any fatness) | 30 |
| Degreased cottage cheese | 30 |
| Pear fresh | 30 |
| Tomato (Fresh) | 30 |
| Fresh carrots | 30 |
| Fresh beets | 30 |
| Fresh grapefruit | 30 |
| Tomato juice | 35 |
| Beans. | 35 |
| Fresh apple | 35 |
| Dried apricots | 40 |
| Prunes | 40 |
| Buckwheat | 40 |
| Grapes | 45 |
| Canned green peas | 45 |
Knowing already voiced earlier food rules during body drying And using the table given above, everyone can easily make a suitable diet.
Do not forget to eat at least 2 grams of protein per kilogram of your weight - every day. During drying, give up sweets and especially from fatty products. Limit carbohydrates, pick them up from this table, and in no case eat more than you need.
Want to know what I eat during the drying of the body? You are welcome!
These are products from my refrigerator.
But another photo of my diet during weight loss.
Yes - tomato juice, chicken eggs, low-fat or 1% yogurt and cottage cheese. Two and a half months I fed almost only by this.
Of course, over the course of this time, a couple of times my wife and I myself were poured, but even at such moments we had everything under control - everything is weighted and calculated with an accuracy of gram.
Once we missed a little, bought, and welded with beef clipping.
| Nutritional value of beef (per 100 gr): | |
| Fat. | 16.8 gr |
| Proteins | 25.8 gr |
| Carbohydrates | 0.0 gr |
| Calorie beef: | 254 kcal |
Running to B. freezerWe found a little red fish and prepared the fillers fillets.
Food value of salmon(per 100 gr): |
|
| Fat. | 8.1 gr |
| Proteins | 20.0 gr |
| Carbohydrates | 0.0 gr |
| Salon calorie: | 153 kcal |
Once, on the promotion in our supermarket, we bought 4 avocado, of which later they made a light, dietary salad, adding some fresh tomatoes and boiled trout to him.
Foreign values \u200b\u200bof trout(per 100 gr): |
|
| Fat. | 2.1 gr |
| Proteins | 19.2 G. |
| Carbohydrates | 0.0 gr |
| Trul calorie: | 97 kcal |
The rest of the time on my plate there was always the same thing - egg proteins.
Every 2-3 days I went to the market and bought 3 trays (90 pieces) chicken eggs. During the drying, I elated only the egg protein - I separated the yolk and immediately thrown away. Why exactly eggs and why didn't I eat yolks?
The answer is simple enough - look at the calorieness of chicken eggs.
| The nutritional value of chicken eggs (100 gr): | |
| Fat. | 11.5 gr |
| Proteins | 12.7 G. |
| Carbohydrates | 0.7 gr |
| Calorie chicken eggs: | 157 kcal |
It turns out that in one chicken yolk is about 5 grams of fat, from which we know, while drying the body, we need to completely refuse.
Eggs easily portion and easy to cook. Eggs have high biological value and a good assimilation ratio. Moreover, this is especially true for those who want to get rid of subcutaneous fat, but at the same time with minimal losses in the muscular mass - mostly this is, of course, athletes.
| Squirrel assimilation table | |
| Eggs | 1 |
| Cottage cheese | 1 |
| Cheese | 1 |
| Beef | 0.92 |
| Chicken | 0.92 |
| Soy. | 0.91 |
| Fish (pink salmon) | 0.9 |
| Buckwheat | 0.66 |
| Pork | 0.63 |
| Fig | 0.55 |
| Biological value of products | |
| Soy. | 96 |
| Eggs | 95 |
| Cottage cheese | 88 |
| Cheese | 84 |
| Chicken | 79 |
| Fish (pink salmon) | 76 |
| Beef | 75 |
| Pork | 74 |
| Fig | 64 |
| Buckwheat | 63 |
From these two tables it is clearly clear that it is the eggs that occupy a leading position.
How did I cook egg whites? Yes, just!
We have at home good ceramic frying panwhere eggs can be frying without adding oil. It turns out something like that.
* Be careful - the eggs are considered a rather strong allergen!
Of course, since the diet is limited, the number of incoming vitamins is limited together with food, so it is logical to assume that it will be rational to increase the consumption of vitamins.
For 2.5 months I took different vitamins, among which was as ordinary ascorbic acid with glucoseand more serious complexes like " Multimax"And" Alphabet»For athletes.
From pharmacology during drying besides vitamins I still take a fat burner, mentioned when. Since I, in fact, nothing to compare with, alas, I can't give any assessment to this drug - I do not know, it works or not, however, as many claim - with the fat burner, dry is a little easier. It is easier at least in the sense that you morally count on the effect of these tablets and the drying itself is more comfortable. But drying with the use of fat burners there is also the reverse side - increased aggression, so that you need to be especially attentive.
Body drying exercises
If we talk about workouts and exercises during drying, then I repeat - first of all, the main thing is to run every day. Cardio, Cardio and Cardio again. For two and a half months of drying, I missed only two or three jogging and that happened.During classes in the simulator room, because of the energy deficit, I naturally fell all working weights, but I was ready for this - this is a normal phenomenon. All exercises from their training program I transferred to Pamping mode and slowly continued to do.
Pamping - this is effective technique Training in which in each approach is carried out a large number of repetitions, but with less burde and minimum leisure gap.
During pamping, the muscles are actively saturated with blood, because of what a person appears a peculiar sense of combination and inflatability, and short pauses during such approaches, respectively weaken blood outflow and strengthen this effect.
In a good way, each person must independently choose body drying exercises, and draw up a program depending on your preparedness, however, I repeat - the main emphasis must be done on everyday, long run.
The next important point will be that everything that we did from the very beginning - calculate calories, calculating the daily rate of energy, weighing, etc. etc. It takes from time to time to do again and again. For example, you sat on a diet, started running and after 2 weeks we were thinning for 5 kilograms - now you weigh less, and accordingly your body already needs less energy, so you need to produce all calculations again.
Strict observance of the rules described in this article allowed me lose weight by 20 kilogram In just two and a half months.
* Before you start drying the body, I weighed 99.7 kg.
I also want to note that the drying of the body implies the strictest control and discipline Throughout the period, but for me personally it was not a problem. Once it is impossible to eat sweet - it means that it is impossible! Once you need to run for 45 minutes every day - it means you need! So and only so you can achieve the result.
If you do not know how to control yourself and restrict - it is probably not even worth trying to lose weight.
As I spoke at the very beginning - everything depends on you yourself.
This photo indicates the percentage of subcutaneous fat for women and for men.
Looking at him, you can visually determine your degree of obesity.
Well, my entries on the topic "" are finally suitable for the end, and finally, I decided to allocate everything again self important moments Which helped me lose weight by 20 kilograms. Perhaps they will come in handy.
What should I do in order to lose weight?
- Reduce the number of calories consumed.
- As much as possible, it is possible to remove fats from the diet. (You can use linseed oil.)
- There are less carbohydrates.
- Fully abandon sweet!
- On drying, a fiber must be present in the menu.
- Strictly and scrupulously calculate the calorie content of the products.
- One over the power training in the gym consumes about 300-500 kcal, so it is more expedient to sit on a diet to lose weight, and not to train until the loss of consciousness every day is 7 times a week.
- Fractional food - to eat 5-7 times a day.
- If carbohydrates are present in your diet, in the evening their consumption should be minimized, i.e. In the morning you eat carbohydrates, and in the evening and before bedtime only the protein.
- If carbohydrates are present in your diet, take care of what these carbohydrates with a low glycemic index (emissions).
- Cardionaging. Daily, preferably to breakfast you need to run for 40-45 minutes. The fat burning occurs only with long loads.
- Perform power training in the sports hall. Basically for drawing relief.
- Take sports nutrition. L-carnitine or fat burner. In 15 minutes before the cardionargo. Amino acids and BCAA in order to preserve muscle mass as much as possible.
- On the drying of the body, no matter how contradictory it is necessary to drink a lot of water - from 3 liters a day.
- Daily eat at least 2 grams of protein per kilogram of our own weight.
- If you use weights for calorie calculation - weighing the source, dry products (up to their preparation).
- Use vitamins.
And so by the way, of course, even if not in 2.5 months, but still - by my spouse acting in a similar scheme, it was already possible to throw about 12 kilograms of excess weight. So "My" technique clearly works for two, we have already thrown over 30 kilograms.
If you have any questions about the drying of the body - ask them in the comments, but do not forget that I am not a nutritionist or your attending doctor. There you can share your feedback and talk about your results. I hope the material prepared by me will be at least someone useful.
Make the body of truly beautiful and sports will help the drying of the body, which is first preferably desirable under the supervision of the coach. It should be understood that the drying of the body at home is not a diet for weight loss, but a whole range of events and strict regime of the day. Traditional look We read on this topic further ...
You can do the drying at the next stage after the appearance of a sufficient amount of muscle mass, during the set of which subcutaneous fat formed, preventing the relief manifestation. In the process of drying from the body, it will be possible to remove unnecessary fat and keep the muscles in the original form. This is the main difference between the process from a regular diet for weight loss.
Drying - what you need to know?
In the process of carrying out a drying, the body, experiencing a drawback in carbohydrates, processes the accumulated fatty deposits that go to the production of energy. Muscular fabrics At the same time, they become even stronger and relief. The basis of drying is a properly avoidal diet with the addition of proteins, both natural and artificial origin, a complex of exercises and the day of the day.
Diet on drying is built on a gradual exclusion from the ration of simple carbohydrates. Note that it is gradual. This means that in the first week it will be necessary to abandon carbohydrates only partially, while in the next 2 weeks to reduce their number 2 times. Fast food, sweet, flour - this is the first, from what will need to be abandoned at the beginning of the drying. Further can be planned balanced menu Based on products with protein content and a small amount of fats and carbohydrates.
Diet on drying involves frequent meals. Approximately 6-7 times a day will need to take the food in small portions. It is impossible to allow the intervals between meals to be too long, as it will negatively affect the metabolic rate.
The most popular products on drying, of which there is a diet:
- low-fat meat and fish white grades;
- egg whites;
- fermented dairy products with zero fatness percentage;
- legumes;
- whole grain bread and cereals;
- vegetables (radishes, greens, cabbage, zucchini, tomatoes and cucumbers);
- some kinds of fruit;
- nuts and seeds;
- tea green herbal or ginger with lemon.
The drying of the body at home and a fragile diet based on these products will make it possible to achieve results under the condition of proper power and aerobic training, use sports additives and compliance with the day of the day.
Preparation for the process - features
It is important to understand that drying, which is based on a frantic diet, is a serious test for the body. During this period, a person, both an experienced bodybuilder, and a beginner will experience both physical and psychological discomfort. That is why before starting to dry, it is recommended to prepare an organism.
The basis of the preparatory process is the introduction of certain changes to the diet. It is very important not to immediately exclude carbohydrates from the menu, but to do it gradually to avoid the formation of new fat reserves, which under the influence of stress will begin to make the body. About 2 weeks before it is developed new diet For drying, cut a portion, and find the usual calorie products to replace the replacement in the form of dietary analogues rich in vitamins and minerals.
How much do you need to dry?
Girls and guys, experienced athletes and beginners duration of drying, like a diet itself, are different. As a rule, girls drying continues for 5 weeks, especially at beginners. In men and experienced bodybuilders, drying leaves 10 to 12 weeks, and they spend it 2 times a year, about every significant competition.
If drying and diet with a limited amount of carbohydrates is a novelty for you, then start from the shortest period - in 2-3 weeks. Over time, the duration of the drying can be increased.
Features of the process
One of the features of the drying is a short effect of the event. The body will return to K. normal weight And the state is about a few weeks after you set the usual diet. That is why, if you decide that the drying of the body and a frantic diet is exactly what you need now, then be prepared for what you have to revise the way of life and training and, of course, to forever change your diet to maintain the body shape.
During the drying period, you need to carefully plan the menu, every day counting calories. The daily calorie rate will depend on your sex, age, mass. The daily menu should include natural-enriched natural products that contribute to the maintenance and development of muscle mass. As supporting the body, vitamin and mineral complexes and sports additives, such as protein and creatine, can also be used.
If during drying you are experiencing a strong decline caused by a shortage of carbohydrates, you can afford to drink a little sweet juice. Also, perhaps will have to revise training programBy focusing on performing exercises in pamping mode.
Food during diet
Diet During the drying period at home involves a decrease in carbohydrates in the menu and an increase in the number of proteins consumed. They are mistaken by those who think that for weight loss and burning fat will be enough there is less or not there is some time at all. The fat burners without a special diet and physical exercises of the desired effect will not give, moreover, harm the body.
To make the body tightened, pumped and embossed, no need to torment yourself with hunger. The effect will bring the correct diet aimed at rebuilding the body and make it use a fat layer as a source of energy.
There are certain power rules during drying, sticking to which you will be able to achieve faster desired result.
- The rule is first. Try to eat often and gradually, snacking between the main meals in order to prevent feelings of hunger. There are better dishes with carbohydrates before 14:00, while protein dishes are allowed even a few hours before sleep.
- Rule second. Come in the diet and come out of it correctly, without sharp changes in the diet and day mode.
- Rule third. Drink a lot of fluid. It may be mineral water And green tea on herbs or with ginger.
Consider what should be approximate diet On the drying at home in terms of periods.
The first preparatory period (4-6 weeks). This is what was mentioned above. It is about the preparation of the body to the stress diet with the introduction of minor changes to the power mode. During this period, the number of proteins consumed should be about 60%, fat - 20%, and carbohydrates - the rest. At the same time, learn how to deny yourself in sweet, flour, do not eat fast food.
Second period. At this stage there is a transition to the immediate drying of the body. Carbohydrates here are given a minor percentage, and the amount of protein increases. Now in the diet should prevail products with a protein content by 80%, everything else - fats and carbohydrates in minimal quantities.
Third period. Exit a diet. After the end of the drying it will be necessary to gradually enter carbohydrates and fats into the body, returning to the initial indicators. To maintain the result of the dried muscles and prevent the formation of fat you need to continue to eat correctly, replacing harmful products dietless without sugar and animal fat.
How to train?
Drying the body at home is not only the correct diet, but also workouts, at the expense of which it will be possible to preserve and even strengthen muscle mass. There are already written traditional training programs on drying, but it would be wrong to follow. To achieve the desired result, it is necessary to develop individual program Based on data on age, weight, growth, level of physical training.
The only thing that can be noted is that even on drying it will be necessary to continue to perform both power and aerobic training.
Lack of workouts during the drying period, even if at home, will lead to the opposite effect. Testing a deficit in familiar products, the body under the influence of stress will begin to destroy the muscle mass, considering it by "ballast". Training should be, but the duration and intensity of them can be made a little less than usual. Do not exercise yourself in the hall, especially aerobic trainings. Such training really contribute to the burning of fat, but also the muscular mass in this case will significantly lose in the amount.
The correct set of exercises will be able to develop an experienced trainer. However, if you spend training at home, then they are simply obliged to listen to the slightest changes in the body. Correct exercises if you notice a breakdown or accelerated mass loss.
Sports additives
Drying the body at home in many causes associations with a whole complex of sports additives that will help strengthen the effect. Indeed, sports nutrition can be part of the process, but only if you consult a professional coach for help in the selection of the desired complex. In addition, drying for the first time in light regime with a short diet will not require any additional additives other than the traditional mineral-vitamin complex.
For those who are not lasting for the first time and knows how the body responds to such events, special compositions have been developed, allowing physical exercise during strict diet And to support muscle mass and, at the same time, ride fat. The most popular additives are Amino acids of the BCAA, protein powder, creatine and fat burners. The amino acids are necessary for the body to preserve and strengthen muscle mass during drying, the protein is also played by approximately the same role - the same protein, but more easily absorbed and convenient in use.
Choosing for themselves complexes of sports additives, remember that they are designed mainly on athletes - people daily extending themselves with serious physical exertion. That is why, if during the period of drying at home, you do not plan to actively train, wanting to achieve effect due to sports nutritionThe result will not be. Much more efficiently drying will be in compliance with the power mode, diet and training programs developed individually.
Perfect body - cherished desire Little not every girl on Earth. And in this sense, all means are good: diet, starvation, exhausting physical exertion, counting calories per day, etc. To one of the methods effective weight loss The drying of the body for girls, which implies both a certain power mode (diet) and sport training With a focus on certain exercises. What is the drying of the body, how much she lasts, how to spend it properly, you will learn in more detail in the article.
What is the drying of the body and how much does it last?
The concept of drying the body more refers to the sport: when professional bodybuilders are preparing for various competitions, they need to dry their body in order to better draw the relief of all pumped muscles. With a special diet, they reach the result due to the abandon from carbohydrate food, reduce calorie consumed. In this way, they produce a drying of the body and get rid of subcutaneous fat, reducing it almost no way, without losing a grams of muscle mass.
This weight loss method has recently become popular among ordinary girlswho do not like to launch their body. However, it is not as easy as it may seem at first glance, because the right methods of body drying are learning for years. Rightly dry - it means actively lose fat, not a liquid, and also manage to make the fat layer transformed into the muscles.
Drying for girls is based on, due to this, muscle growth occurs, and thanks to a certain mode, the abandonment of carbohydrates and sports exercise will occur with active fat burning. The duration of the body drying should not exceed more than five weeks, because Vitamins and the necessary substances contained in carbohydrates are needed by our body. Therefore, over time you have to return them back to the diet.
A drying is important for the body in which you will always stick. Yes, it happens that I sometimes want something so "harmful", but one thing is when you allow yourself a lot of liberty in food quite rare, and another - when you harmful eat constantly. However, even with the worst food defolds, after drying the body, the weight will begin to return much later than after other diets, because the basis of weight loss and drying here is not in the body loss of fluid.
Body drying rules at home
The most important thing in the drying of the body for girls is a smooth transition to a protein diet with a gradual limitation of carbohydrates and their subsequent exception. Drying body - very strict power mode. When athletes are engaged in this, the coach that make up the individual power regimen, make focus on certain physical exercises. Considering this, the drying takes place right at home, girls need to follow certain recommendations:
- As a basis, it is taken at which the following products are used in food: marine fish, cottage cheese, boiled chicken meat, egg protein, veal. They can eat them without restrictions, because only the protein will allow you to lose weight, do not lose muscle mass, and acquire relief (dry).
- To balance the nutrition necessary for the normal life of the body with minerals and vitamins, it is important not to exclude during drying fats completely. It does not hurt a small amount of additives, pharmacy vitamins for efficient drying.
- During the drying of the body for girls, it is important to closely monitor the number of cooked carbohydrate foods so as not to go beyond the permissible maximum. Record menu, count using the calculator and your permissible minimum.
- Meal, which includes carbohydrates, take the first half of the day. At this time, the body is at the peak of activity and is able to digest them into the necessary energy. The second half of my day give exceptionally protein food.
- If you perform body drying at home, it is unacceptable to make big breaks between meals. The optimal option is to eat every three or four hours. Breakfast must be installed in the menu of each of your day while drying.
- For efficiency, the diet is necessary sports loads. Use fitness, favorite types of training, because sport is the first and indispensable assistant in an effective drying for girls.
- You can not get out of the diet. If yesterday you eat strictly on a diet, and tomorrow your course ends, it is unacceptable to start every row. This is fraught with serious violations in the work of the body.
- Contraindicated this diet Girls who have diabetes, problems with liver, kidneys, gastrointestinal tract, pregnant and nursing.
Special diet and power mode
There are special diets while drying the body for girls and strict power mode. In addition to the protein diet, a ferrous diet is used during the drying period ,. Consumable food is accepted strictly in a certain amount and on schedule. You will not hurt to get acquainted in more detail with the mentioned nutrition programs, to understand whether to spare yourself or you need to hardly distinguish the products for harmful and useful when drying the body. It is also worth consulting a doctor.
Periodic starvation
Fasting Many girls do not welcome. However, if you do everything right, comply with the recommendations, fasting not only will not harm, it will help your body faster, correctly hold the body drying. Moreover, it does not have to starve for a long time: for the whole day, the rejection of food takes 16 hours. Total, and in the remaining eight you will eat. It will look like this:
- Waking up at eight in the morning, you do not have breakfast.
- The first time you have eating meals - this is two hours in the day.
- Next time - eight in the evening.
Strictly calculate the time: for example, if you got up at ten, then the first time to eat for the day you need at four in the afternoon, and the second is at ten in the evening. You can eat anything from that diversity that offers a protein diet. Also include in the diet, for example, buckwheat, oatmeal.
"Frameless" diet
A fermented diet is a hard stage of the body drying for girls, which requires an absolute refusal, even from small joys, for example, from chocolate. However, beginners must be smoothly approaching such a diet using protein food with a smart combination of some carbohydrate products initially, for example:
- The first thing you do is eradicate all the sweets, fast foods, flour. These are all the so-called, which instantly appear in the form of fatty sediments on the hips, stomach, etc. It is permissible to eat cereal, rye pasta. You are allowed to eat carbohydrates daily up to 3 grams per kilogram of your body. So we live exactly one week.
- Then make yourself complicate the task and gradually begin to remove carbohydrates: this time exclusion eliminate the flour, but leave the porridge. Such a nutrition program you follow two weeks, on the last of which carbohydrates you eat slow and only before lunch. Calculation of carbohydrates per day is two grams per kilogram of your weight.
- The third stage will last a whole month and the use of carbohydrates in period It decreases to one gram per kilogram, and by the end it will be reduced at all. Eat daily food with smaller calorieness than requires your norm.
Menu diet for girls and women
Any girl or woman will surely need to make a menu if she decided to use this method of weight loss. Therefore, read the approximate three-day diet, which will help in an effective drying or serve as a visual example in the preparation of its individual diet for the purpose of drying the body. Here are all previous recommendations for the use of slow carbohydrates, maximum use of protein products:
1 option:
- For breakfast, make a small portion of oatmeal, eat a banana, drink green tea.
- For lunch, prepare vegetable cream soup, lean gram 200 veal.
- For dinner, boil or prepare for a couple of two-chand a pieces of red fish, eat with vegetables.
Option 2:
- Cook the protein omelet to breakfast, eat grapefruit, drink green tea.
- Dinner, burn a batch portion chicken meat, Cook buckwheat on the side dish, and for dessert - yogurt.
- To dinner, make a salad of vegetables, be buried 100 grams of cottage cheese (non-fat).
3 Option:
- Beefront of oatmeal with two boiled eggs, drink green tea with honey.
- Dinner buckwheat with boiled turkey, eat later a small portion of low-fat curd (up to 100 g).
- For dinner knocking a portion of white fish (200 g), eat with vegetables, later drink a glass of kefir.
List of allowed products
The list of products shown below will help you in the compilation of individual, facilitates the process of painting on days and hour of food receptions, the power mode will mostly diverge. You will understand that the drying of the body is not so heavy, like the other diets, because it includes a large number of allowed and delicious products. The list itself is approximate, vary you. You will learn how to drive it. So, there are:
- Meat of dietary varieties (chicken, beef).
- Seafood fish and seafood.
- Chicken egg protein. It is preferable than the whole egg.
- Non-fat dairy and fermented dairy products, solid cheese with a reduced fatness percentage.
- Apples in any form, berries, fruits.
- Porridge three types (Manka, buckwheat, oatmeal).
- Vegetables, mushrooms.
- Bean.
Video: Body drying recipes
Let you not care for a universal misconception that dietary food will be tasteless and you will have to literally press the next five weeks. There are a huge many excellent recipes that are successfully used not only in the dietary nutrition of girls during the drying of the body, but also in the restaurant industry. Our video will help you take adhering to some tasty recipes, ideally suitable for the drying of the body for girls.
After successful classes with burdening both beginner bodybuilders and experienced, in addition to the muscular mass, you gain a lot excess fat. Prevailing human organism Anabolism does not allow the athlete to pump only the muscles, without the advent of the adhesive layer. To create a relief figure and fat burning, the athletes use the so-called drying. This effective process Lipid splitting is based on the reduction of glycogen in the muscles.
Glycogen is a carbohydrate storage. That is, gaining dry and clean muscle mass occurs by burning carbohydrates. The drying of the body involves the preparation of a special diet and performing certain exercises aimed at developing the body relief.
In no case can you sit on the ketone diet. With a shortage of carbohydrates and glucose, the body begins to spend glycogen, and then fats. Complex nutrients are burned pretty slowly, but the main problem is that the lack of glucose remains ketone bodies. They make blood acidic and poison the body that negatively affects the kidneys. This is especially dangerous if you use various muscle growth boosters.
In order to avoid such an unpleasant phenomenon, a man should 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.
Due to the reduction of glycogen in muscles as a result of workouts, the amount of energy is much reduced. In this regard, it is necessary to restore its stocks. This can be done by reducing the time between feeding food. How much to use carbohydrates? It is necessary for each person absolutely individual.
This indicator should be chosen for himself, taking into account the goal during the weight drop (as many kilograms need to lose weight for the best muscle relief). Candaging completely from carbohydrates! Their number in the day diet should be at least 40-45% of the total calorie (no less 2 grams per 1 kg of weight). Good suppliers of carbohydrates can be cereal, nuts, vegetables and unsweetened fruits.
Power during drying should be saturated protein. A kilogram of body weight should be consumed at least 1.1-1.5 grams of protein, better 2-3 grams (In order to preserve the muscles from destruction as much as possible). Protein (protein) is always needed by muscles during the period of drying the body. It should be obtained only from low-fat sources (a good version of 60-70% protein from food, and the rest of the amount from sports nutrition).
Due to consumption of a large amount of water may appear small excess weightHowever, it will disappear within 1-2 days. The day before the competition or photo session should be reduced to the reception of water to a minimum - this will allow to get a deeper relief. To remove excess water, be sure to give up salt - it delays fluid in the body.
Permitted products
Food needs to be consumed in reasonable quantities. Main dishes day diet must be:
- White chicken or turkey meat (boiled, pair or stew).
- Chicken eggs.
- Squid boiled fillet.
- Low-fat fish (it is better to cook it for a couple or stew).
- You can use kefir and cottage cheese from dairy products, while their fatness should not exceed 3%. It is worth it only during the first two weeks of drying. Oatmeal and buckwheat porridge on water, rye pasta, broccoli, greens, zucchini and leaf salad, grapefruits and green apples.
- In the heat it will be useful to use green or herbal tea (ginger or chamomile).
Remember that in many respects the result of the body drying will depend on the amount of calorie athlete. Therefore, it will be not only useful, but even it is advisable to keep the calories obtained from food and weighing daily. The result of this difficult period in the life of any man will be a beautiful and relief figure, which will rejoice in its owner for a long time.
Sample ration
On the example of the next daytime, you can make a fitting menu for drawing muscles or contact a nutritionist for help:
- breakfast - oatmeal, a pair of boiled eggs schitzka;
- second meal - protein cocktail, fruit;
- lunch - a non-fat broth, a piece of meat (chicken fillet either beef), a pair of breads with bran;
- afternoon person - cottage cheese with honey or salad, vegetables and fruits;
- dinner - steam cutlets, light salad;
- the second dinner is a fatged kefir or bran.
The volume of food eaten you will have to choose yourself. The specific number of grams can not write, so it is an individual question that depends on the regime of the day, dew, weta, physical form, type of physique, etc.
In any case, it is better not to eat more than 200-350 grams of food for one sitting, so as not to load the stomach.
So, the training should also be changed during drying. Accents should be made for high-intensity loads with a large number of repetitions. It will be good to use supersets and drops.
Since with minimal doses of accepted energy carbohydrates, it will be minimum, reduce weight weights by 20-30%. This will help avoid microtrams and the stress of the body, which means the muscles will be restored faster. But, while their growth will stop.
Drawing up a circular program will help achieve even better results. Its essence is as follows: we take 7-8 exercises on all muscle groups and run 2-3 times in a circle (in one cycle of each exercise we make 2 approaches).
The ideal number of repetitions is at the level of 15 times, although each has individual features, so this number is not a constant.
You can give the following example of two training days for drying male muscles:
Day 1
Day 2.
Remember that your training should not be powerful, but voluminous.
Do not forget about Cardio
In the training week, it is necessary to add aerobic loads, since thanks to them the body will burn fats not only in training, but also during rest. One or twice a week you can allocate 30-60 minutes of time on such classes. It can be running on the street or treadmill, cycling or using other cardiovants.
- Every day, be sure to breakfast, as it is impossible to disrupt the normal metabolism of the body.
- The complete exclusion of fats can negatively affect the state of the athlete: the hair will fall out and the skin will deteriorate. It is recommended to exclude mostly saturated fats - cheeses, milk, chicken eggs, fat, pork and lamb, mayonnaise and butter, cocoa powder. Good and useful fats are contained in different types sea fish and in all kinds of nuts (hazelnuts, cedar and walnuts).
- Forget during drying about sweet products and flour products, eliminate eating snacks harmful to the stomach: chips, crackers and ketchup. Any saline and canned products will be included in the forbidden list.
- In no case do not eat before bedtime. In the event of hunger, you can drink a glass of kefir or to eat an apple, and it is best to take a batch of protein on the water.
- You need to eat often (every 3 hours), but small portions.
- Forget about alcohol and smoking.
- Try to drink enough water every day. The athlete should die 2-3 liters of water daily during drying.
- Consumable carbohydrates should be useful and contain fiber (vegetables and fruits, cereals).
- Try to move more every day - it will help burn extra calories.
- Before and after training, you can add 10-15 minutes Cardio. Also preferably before and after training take