Body drying for girls. What do we need to have a body drying at home? General nutrition principles

Beauty lies in a healthy and strong body, and drying is a great opportunity to get rid of fat deposits and bring your body into tone. This method has long been using professional athletes and bodybuilders.

After the diet, extra calories are lost, and the muscular mass acquires relief.

Obtaining the result is based on carbohydrate starvation. Carbohydrates are the main source of energy for humans.

At the same time, their excess leads to the accumulation of fat in the body.

Beginners often incorrectly interpret the obtained information about drying and allow a number of the following errors:

Refusal of water. Drying is an active fat loss, and not excess fluid.
Water should be an integral part of a daily diet in an amount of at least 1.5-2 liters. Otherwise, the weight loss threatens with dehydration.
Fight carbohydrates. Carbohydrate fasting implies refusal only from some rapid carbohydrates. These include sweets, flour, potatoes, sweet drinks, sugar and fast food soups.
At the same time, they should be replaced by slow carbohydrates - porridge, fruits and vegetables.
Fasting is the path to a slender figure. Like a paradoxically, it is possible to get rid of excess fat only with regular and proper nutrition.
Food rejection is rather the way to ulcers than to the tightened figure. Drying is accompanied by fractional five-volume nutrition and an increase in protein products in the diet.
Drying for everyone. Drying is necessary for the formation of body relief, so only those who have the necessary muscle mass are suitable.

Body drying for girls is a unique combination of diet and exercise. Strictly performing all the recommendations and tips, you will get a beautiful ass, slim legs, relief press and taut hands.

Principles and features of diet during drying

A clear observance of the diet during drying is the key to success.

Basic nutrition principles are reduced to a decrease in calorie and acceleration of metabolism. Only the body will be able to use accumulated fat stocks.

You can use only permissible products.

This list includes:

crops (rice, buckwheat);
legumes;
vegetables;
lean meat;
fruits;
milk;
cottage cheese.

Girls during drying will have to abandon sweets and flour, dairy and animal fats. Alternative to them are honey, porridge and fish. Nuts, dried fruits come up as snacks.

Food and Menu

Duration of drying is not more than five weeks. So that the girl's body is used to a new diet, the diet should be divided into "seven days".

From each week, the amount of carbohydrates must be reduced by 10-20% to complete carbohydrate starvation. It should be returned to normal nutrition gradually.

Week first

The number of carbohydrate consumed in the first sevenneve drying is calculated according to the weight of the girl. 1 kg accounts for 2 grams of carbohydrates. To obtain accurate data, use an online calculator, and also start the calorie content diary.

In the first week, give preference to whole grain porridge. From the oil, salt and all sorts of season, it is better to refuse.

Protein food can perform boiled chicken breast, baked white fish, cottage cheese, squid fillet or chicken squirrel.

The percentage of the diet: 50% protein, 20% fat, 30% carbohydrates.

Exemplary menu:

Breakfast: 100 gr. Oatmeal, 1 egg craft, tea.
Snack: 1 handful of dried fruits.
Lunch: 100 gr. buckwheat porridge, 2 egg squirrels.
Snack (after training): 40 gr. Nuts, 2 banana.
Dinner: 100 gr. Boiled shrimps, salad with vegetables and greens.
Snack: 100-150 gr. Cottage cheese, 50 gr. Blueberries.

Do not forget to consume a lot of fluid. A full-fledged water balance helps to bring slags from the body and saturate the cells of moisture.

Week Two

Starting from the second week, the amount of carbohydrates should not exceed 1 gram per kilogram of weight. The amount of protein consumed should be increased to 80%.

At the same time, physical exertion increases. In the refrigerator, meat and dairy products, fish, fresh vegetables and greens must be present.

Approximate menu:

Breakfast: omelet (4 eggs, 125 ml of milk).
Snack: Tofu cheese, 2 pieces of whole grain bread, tea.
Lunch: 150 gr. Turkey, baked vegetables.
Snack: 100 gr. Chicken fillet, 2 pieces of whole grain bread.
Dinner: vegetable salad, 150 gr. Red fish.
Snack: 3 egg whites.

Optionally, it is possible to increase the amount of protein in the diet at the expense of a protein cocktail. It is recommended to drink it before training.

Week Third

The most strict week during drying for girls. The amount of carbohydrates is reduced to 0.5 grams per kg of weight.

At 90%, the diet will consist of low-fat milk and dairy products, chicken protein and boiled chicken breast, bran. The amount of water reduce to 1.5 liters per day.

An example of the menu:

Breakfast: 150 gr. Pancakes with filling from salmon or trout fillets.
Snack: 3 egg whites, 2 banana.
Lunch: 50 gr. Macaroni solid varieties, 150 gr. Beef, fresh vegetables.
Snack (after training): protein cocktail, 1 apple, 1 banana.
Dinner: 100 gr. stewed squid; pumpkin.
Snack: 100-150 gr. Cottage cheese or kefir, 50 gr. Blueberries.

Four week

During this period, the diet of the second week should be followed.

Menu can be modified:

Breakfast: 100 gr. Oatmeal, 500 ml of milk, candied fruit.
Snack: 3 chicken squirrel, 50 gr. Canned peas, 50 gr. Canned corn.
Lunch: 150 gr. turkey fillet, vegetable salad.
Snack: 300 gr. yogurt.
Dinner: 150 gr. Chicken fillet, stew vegetables.
Afternoon school: 100 gr. cottage cheese.

Fifth week

Last week of drying.

You can repeat the menu of the first week or use the proposed:

Breakfast: 3 egg whites, 1 whole egg, 2 pieces of whole grain bread, ½ avocado.
Snack: 100 gr. Cottage cheese, 1 orange, 1 banana.
Lunch: 150 gr. Baked potatoes, 100 gr. Red Fish, Brussels Cabbage.
Snack: protein cocktail, 1 handful of dried fruits.
Dinner: 150 gr. Boiled squid, vegetable salad.
Snack: 400 ml kefir, 40 gr. Bran.

Body drying is an effective way to reset extra kilograms and return muscles into tone. Dizziness and nausea are considered the norm.

The reason is a sharp decrease in blood sugar. However, it is gradually everything is normalized and the body will earn in natural mode for full force.

Drying Body at Home: Rules

Drying for girls is considered one of the most difficult ways to achieve a luxurious figure. Strict diet and grueling workouts are far from each.

At the same time, it is important not so much physical as the moral component.

Getting to drying at home you must have a self-control and will of the will. Candies and pastries are not allowed after training, skipping classes or meals.

It is also necessary to follow a full-fledged sleep (at least 8 hours), drinking mode and recreation.

The optimal drying period is 5 weeks. The first two weeks are entrance, and the last two - weekends.

The third week turns out to be the most difficult. Training must be carried out regularly, increasing the load by the middle of the drying and reducing to the end.

It should also be remembered for some rules of the diet:

In the diet must be made by polysaturated fats. They are contained in red fish, nuts, flaxseed oil and avocado.
This is necessary for women's health, hair and skin beauty.
Refuse pork, lamb, beef and fatty parts chicken.
The prohibition remains butter and sour cream.
Cakes, sugar and bakery products are excluded from the menu.
From fruits only with low gi.
In moderate quantities are allowed starchy vegetables: beets, pumpkin, corn, potatoes.
Eat more fiber, which is contained in tomatoes, cucumbers, peppers, as well as celery, asparagus, broccoli, green peas and greenery.

If your muscular mass does not match the norm, it is necessary to reveal it. To do this, consult with a coach or nutritionist.

Otherwise, the drying of the body can negatively affect health.

About nutritional features on the body drying for girls can be found from the video.

Training during drying: a set of exercises

Drying for the girl is characterized by a sharp weight relief.

Physical exertion in this period will help to eliminate the problem areas, avoid cellulite.

Training must be immediately divided into two types: cardio and power. An alternative will be any active sport or a universal exercise complex. The latter is suitable for those who spend drying on their own at home.

As physical exertion, you can use:

cycling walking;

squats;

Each exercise is done in several interruption approaches in 2-3 minutes. During the rest you can do several sips of water to avoid dehydration.

The growing effect after training has a contrasting shower, massage or fat burning wraps. The result promises to be long and persistent.

Contraindications of drying

Failure to comply with the diet or violation of the workout regime during the drying of the body - the main enemies of your health.

Not receiving the proper number of vitamins and trace elements, the body can fail. This is manifested in the deterioration of the condition of hair, skin, nails, as well as the work of the organs in general.

Starting to dry, girls are important to take into account the following contraindications:

lack of muscle mass;
breast-feeding;
diabetes;
pregnancy;
gTS diseases;
liver disease;
diseases of the kidneys.

If you have one of the above contraindications, then drying is not recommended. For detailed consultation, contact a nutritionist or coach, as well as pass the examination in a medical facility.

Food after drying: Healthy diet

Do not rush to return to the usual lifestyle after drying. To maintain the result received for many years, continue to use the first week's diet.

Optimal will be powered in fractional mode in small portions. Forbidden products are better not to use, or limit them up to 1 time per week.

For example, after training, you can eat a piece of black chocolate or start the morning with glazing and vegetables.

After drying, the body perceives all the products otherwise, so all changes should be smooth. The amount of carbohydrates gradually increase to normal.

In accordance with the change in the diet, change the intensity and number of workouts.

4 311498 2 years ago

With the approach of summer, each girl starts increasingly wondering if you can bring the body in order to quickly, and even, preferably, without leaving home? The question is very relevant today, given that visiting the fitness clubs and the occupation with the trainer pulls certain financial costs. And also require a lot of time.

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

The drying process implies a decrease in the percentage of fatty layers to obtain the relief of the body. In order for the result to be positive, you should stick to a whole set of events, starting with the power plan and ending with the training program and the day mode as a whole. The correctly compiled diet is 90% of the success of the entire drying, so we will start with meals.

Calculation of the daily calorie rate

In order for the drying process at home without failures, first of all, the diet should be competently balanced and is properly compiled. The main criterion for choosing the optimal amount of calories is the weight, age and physical activity of a person during the day. If with physical activity is a big problem, you can buy proteins, which will allow at any age to stimulate the muscles.

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

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

The importance of the value obtained to direct affects further results in body drying. From the value of the daily rate, take up about 20%. The resulting digit is the key to the beginning of weight loss.

Determination of the relationship of BZHA

The next pitch of the body drying for girls is to draw up the diet and determining the correct ratio of fats, proteins and carbohydrates. At this stage, there are also its features of determining these values. It is necessary to take into account the natural predisposition of a person and determine its type of physique. Three types of human physique are distinguished:

Mesomorph is characteristic of narrow shoulders, high growth, subtle bones.
Ektomorph - from nature a muscular physique, a low amount of subcutaneous fat.
Endomorph - complete body, average growth, tendency to excess weight.

The most skipped scheme of BPU is considered to use 40-50% protein, 30-40% of fats and 10-30% of carbohydrates.

For mesomorph, the optimal ratio will be: proteins and fats up to 40%, but carbohydrates should be cut up to 20-25%. Extractorph at the drying stage you need from 30 to 40% proteins, 20-25% carbohydrates, the rest falls on fats. Endomorph of 20 to 50% protein, 15-30% fat and 10-20% carbohydrates.
By choosing the optimal relationship, we begin making the menu and diet.

Proteins

Protein rich in products:

Meat: chicken fillet, low-fat beef, rabbit
Meat Sub-products: Liver, Language, Heart
Fish: Salmon, Tuna, Gorbow, Mackerel, Heck, Crack
Seafood: squid, shrimp
Eggs: chicken and quail
Cottage cheese non-human
Vegetables: Brussels Cabbage
Cereals: Movie, Soy, Lentils

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

Carbohydrates

Applying to the selection of the main source of carbohydrates, you should know that carbohydrates are simple and complex.

For simple carbohydrates include such products like: bakery and pastry, pastries, candy, carbonated drinks, fruits. These products have a high glycemic index and contain a large amount of sugar. From them should be abandoned and at the time of drying almost completely excluded from the diet.

Difficult carbohydrates include low-glycemic index products. These are mostly cereals: buckwheat, oatmeal, barley, brown rice. Complex carbohydrates - the basis of a healthy and proper menu.

Fat.

The value of fats on drying Most girls underestimate, and sometimes at all mistakenly believing their harm, completely exclude from their diet. True, some people are predisposed to completeness, for this there is an opportunity to buy fat burners this will help solve this problem. Useful fats are polyunsaturated fatty acids (Omega-3, Omega-6, Omega-9). It should be noted a huge role in choosing a source of fats. The main source of useful fats are:

fish oil (halibut, mackerel, salmon, sturgeon);
oil (linen and cannabis oil);
nuts (almonds, hazelnuts, walnut and cedar nut);
seeds (soybean seeds, sunflower, flax and chia);
fruit (Avakado).

Having understood with the base of the diet, make a menu for a week.
And so, a small example. Endomorph girl with an average level of physical activity consumes 1267 calories, which is for her daily rate for preserving the body weight, starts drying. Utva 20% of the general calorie, we get a value of 1013 KK. The approximate ratio of BJW is accepted: proteins - 40%, fats - 40%, carbohydrates - 20% of general calorie content. In 1 gram of protein and carbohydrates - 4 kilocalories, in 1 gram of fat - 9 kilocaloria. That is, the daily rate of protein consumption will be 100 grams, fats - 45 grams, carbohydrates - 50 grams.

It should be noted that to increase the level of metabolism, it is often necessary to eat and "crushing" meals, making snacks between the main techniques every two or three hours. Also do not forget about the use of fluid. The minimum amount of water drilled should be at least 2 liters.

Menu for drying for a week

One of the menu options for a week for girls during drying:

1 option	Breakfast	40 g oatmeal on water, Omelet from two eggs
	Snack	a glass of degrees kefir
	Dinner	low-fat chicken broth 150-200 g, 40 g rice, 150 g chicken fillet
	Afternoon person	2-3 walnuts
	Dinner	vegetable salad, 150 g of boiled fish
	Snack 2 hours before sleep
Option 2	Breakfast	30 g of dietary bread, drinking low fat yogurt
	Snack	fruit (Apple, Grapefruit)
	Dinner	pea soup 150-200 g, 40 g of buckwheat, 150 g of boiled fish
	Afternoon person	Boiled corn or omelet of two eggs
	Dinner	vegetable Salad, 200 g of seafood
	Snack 2 hours before sleep	200 g of degreased cottage cheese, tablespoon of linseed oil
3 option	Breakfast	omelet from two eggs, a piece of coarse bread with butter, vegetable salad
	Snack	fruits (peach, strawberry, orange)
	Dinner	low-fat soup 150-200 grams, 40 g of buckwheat, 150 g of chicken fillet, stew vegetables on the water
	Afternoon person	glass of skim kefira
	Dinner	vegetable salad, 150 g of boiled fish, a glass of skimmed milk
	Snack 2 hours before sleep	200 g of degreased cottage cheese, tablespoon of linseed oil
4 option	Breakfast	two boiled eggs, diet loaf
	Snack	nuts or seeds
	Dinner	non-large soup 150-200 g, 45 g of pea porridge, 150 g boiled beef, vegetable salad
	Afternoon person	degreased drinking yogurt
	Dinner	vegetable salad, 200 g chicken fillet
	Snack 2 hours before sleep	200 g of degreased cottage cheese, tablespoon of linseed oil
5 option	Breakfast	40 g of cornflakes, skimmed milk, grapefruit
	Snack	omelet of two eggs with vegetables
	Dinner	non-large soup 150-200 g, 50 g Perplov, 200 g of boiled fish, baked vegetables
	Afternoon person	degreased kefir
	Dinner	vegetable salad, 200 g salmon on the grill
	Snack 2 hours before sleep	200 g of degreased cottage cheese, tablespoon of linseed oil
6 option	Breakfast	drinking low-fat yogurt, oatmeal, fruit
	Snack	100 g of cottage cheese, nuts
	Dinner	non-large soup 150-200 g, 50 g rice, 200 g of boiled beef, vegetable salad
	Afternoon person	omelet from two eggs
	Dinner	stew vegetables, 150 g chicken fillet
	Snack 2 hours before sleep
7 option	Breakfast	100 g of cottage cheese, fruit
	Snack	drinking yogurt low fat, nuts
	Dinner	no fat soup 150-200 g, 50 g of lentils, 150 g of chicken fillet, omelet of two eggs
	Afternoon person	kefir Glass, Vegetable Salad
	Dinner	stew vegetables, 200 g chicken fillet
	Snack 2 hours before sleep	100 g of degreased cottage cheese, tablespoon of linseed oil

For one and a half or two hours before training, you should eat. During classes, it is necessary to consume a sufficient amount of fluid. Twenty minutes after the training, it is necessary to plan food intake.

Training during drying

High-quality body drying for girls at home, in addition to the correct nutrition, also provides a certain training process that is significantly different from the usual one.

In this case, the fat burning process begins under certain conditions, one of which is an increased pulse. To achieve this, you should increase the intensity of the training process and exercise. Thus, the number of repetitions in one approach will immediately increase to 15-20 times. Rest between hikes is also reduced to a minimum. The optimal pulse value is 130-140 beats per minute.

Cardio loads are one of the most efficient methods of drying and fat burning. The interval cardiosphere is the performance of loads in the form of run, or with the help of special simulators, performing exercises with some time interval, for example, half an hour of cardio, then rest for 20-30 minutes, half an hour Cardio. It has been proven that this system of performing cardio loads most affects lipolysis and disintegration of fat cells.

In addition, to consolidate the effect after the workout perfectly helps the pulling underwear of the new generation!

Training program during drying

To perform elementary exercises, you will need a fitness rug, a rope, a pair of dumbbells up to 2 kilograms.
It follows 3-4 times a week. Rest between training days is usually 1-2 days, depending on the restoration of the body and general well-being. Before starting, it is necessary to carefully warm up and heat the muscles to prevent injury.

1 day

Workout 10-15 minutes
Pressing from floor 4 sets 12-15 times
Squat 4 sets 50 times
Slopes with dumbbells 4 sets 15-20 times
Foothead back in the slope of 4 sets for 20-25 times
Twisting lying 4 sets 15-25 times
Exercise "Planck" 1 minute
Jumps on the rope 300 times

2 day

Workout 10-15 minutes
Squat with a wide layout of 4 sets for 40-50 times
Drops with dumbbells 4 sets 15-20 times
Foothead on the side standing 4 sets for 30-40 times
Jumping up with cotton 4 sets for 20-30 times
Side hoists lying 4 sets for 15-20 times
Exercise "Planck"
Interval Cardio

3 day

Workout 10-15 minutes
Lifting dumbbells on biceps standing 4 sets 12-15 times
Lifting dumbbells sitting up 4 seta 12-15 times
Held dumbbells lying 4 sets 12-15 times
Mahi dumbbells standing through the sides of 4 sets 12-15 times
Ranan traction with dumbbells 4 sets 12-15 times
Exercise "Planck" 1 minute
Jumping rope 300 times

To obtain the final result, it is necessary to strictly adhere to the mode. Sleep should last at least 7-8 hours. Stress and nerve experiences should be avoided. In compliance with all the above recommendations, the result will not make himself wait.

On TV often show athletes with a beautiful, taut relief. Of course, every representative of the weak gender would like to have such a decent figure. But, in view of the current life rhythm, it is not always possible to visit the gyms, and even more so, the occupation of the VIP training.

Preference Many girls give the body drying at home, as it gives a visible result in a short time. Also, classes can be held at home - it is efficient and economically.

Under the concept of "drying" of the body, which came to us from bodybuilding, understand carbohydrate starvation. That is, the artificially created shortage of carbohydrates in the body launches the process of actively splitting proteins to extract the missing energy. If the carbohydrate stock ends, then in three days the active burning of fats begins, and after a few days, the body becomes accustomed to the stressful situation.

This technique for the formation of a relief body is not given to all devurals, and not so simple. Carbohydrate starvation is stress for the body.

It is worthwing to know that professional athletes are in a rescue voltage and stress for several months, due to a single diet and a special training complex. Training, in turn, must be frequent to maintain the achieved level of muscle mass. Also, athletes use sports nutrition that does not exclude and receive steroids in small quantities.

Professional coaches argue that girls need not drying, but food (transition to calorie deficiency) and workouts aimed at fat burning.

In order not to impose into stress your body with drying, it is worth reduce the rate of calories used per day for 200-300 units., Add cardion loads and the weight loss process will begin.

Another important aspect is the presence of pre-accumulated muscle tissue. If the muscles are not trained, then drying will not give the expected results. This will lead to a sharp weight loss and the result can upset.

And yet, if the girl wants to urgently lose weight and tighten the shape, you can contact this method. But observing a number of rules in order not to harm health.

Basic rules of dryshka

To properly approach the body drying for girls at home, you need to prepare yourself in advance. Drying is the last stage of a special diet, the results of which must be supported by a complex of training, proper nutrition and competently composed of the routine of the day. It is required to gradually reduce the amount of carbohydrates and train.

Almost 90% of success is a competently compiled menu. To prepare for drying, it is necessary to observe a number of rules:

Make a power plan. In order to correctly calculate the amount of calories required for a specialized diet, it is necessary to take into account the age, weight and physical activity of a person;
Create a water consumption plan. It is also an important point in drying, since without water balance the body will not withstand such a regime. It is necessary to drink at least 2 - 2.5 liters of water, not counting other drinks;
Structuring the routine of the day. When drying the body, it is important frequent power from 6 to 10 times a day and exercise, which on average occupy an hour. Based on this - make a schedule for the day;
Prepare training plan. It must be borne in mind that all groups of muscles should participate in training. It is recommended to combine aerobics with strength exercises. Also important item is jumping on the rope and walking or running. Be sure to take into account the days of rest;
Purchase the necessary inventory:rope, expander, dumbbells, scales, etc.;
Consult with a specialist As for the reception of additional vitamins and additives. Frameless-protein diet is heavy enough for the body, so do not deprive the body of important nutrients. This can help various types of vitamins and minerals, which will help save tone and good health even with a tough diet and workouts;
Smooth out of drying. After the drying is completed, it is not recommended to get back sharply to the usual way of life and nutrition. It is worth maintaining the result of workouts, at least 3-4 times a week and abide by the power mode, but no longer exclude carbohydrates.

Food

As already mentioned, for the drying of the body at home, most importantly is meal. The first week should be the most mild to minimize stress for the body and not undermine health.

Girls first need to abandon various sweets and fast foods, all sacchard and flour. Make in the cashie menu on water, fruits and vegetables, as well as low-fat meat and eggs. It should also be reduced by the use of salt, so as not to delay the water in the body.

Approximately, with the mass of the body of a girl in 50-60 kg, not less than 100 g of protein is required per day. In the percentage, we use 45-50% proteins, 20-25% fat, and the rest of carbohydrates. Such a menu must adhere to two weeks.

From the third week you can use slow carbohydrates and adhere to such a regime 1-2 weeks, then reduce their number to 2-3 grams per 1 kg of weight. The next stage lasts 1-2 weeks and the consumption of carbohydrates is reduced to 1 gr per 1 kg of weight with a gradual decrease to zero.

Girls mistakenly believe that a complete failure of fats during drying is needed. This is not true. Polyunsaturated fatty acids should be used. They are used either in the form of additives - omega-3, 6, 9, or adding fatty fish in the menu (sump, salmon, etc.), flax and hemp oil, nuts, avocado and seeds (sunflower, flax, soy and t .d.)

The last stage is directly the transition to body drying. Period of a fearless-protein diet. At this time, it is important to monitor the general state of health. If there is a deterioration, weakness, drowsiness, you need to stop drying immediately. In percentage ratio, protein consumption is 80% of the total diet and 20% of fats.

Girls when drying the body should always be remembered about the water balance and drink at least 2-2.5 liters of water per day.

Calculation calculation

There is a formula for which you can calculate an approximate amount of calories for the day to girls. The resulting result from the formula must be multiplied by the activity coefficient, the main thing is not to overestimate.

BM (basic metabolism) \u003d (9.99 * weight (kg)) + (6.25 * growth (cm)) - (4.92 * Age (in years)) -161

And the activity coefficient is calculated so:

Coefficient \u003d 1.2 with a sitting lifestyle (level of physical activity - very low);
The coefficient \u003d 1.3-1.4 - occasionally hiking and charging (level of physical activity - low);
The coefficient \u003d 1.5-1.6 - sports on a regular basis 3-5 times a week (the level of physical activity - middle);
The coefficient \u003d 1.7-1.8 is an active lifestyle and regular sports (level of physical activity - tall);
Coefficient \u003d 1.9-2 - heavy daily physical work plus sports (level of physical activity - extreme).

Food

Consider a detailed list of products that should be used and which you want to exclude from the menu. Power must be correct from the point of view of dietology. Since when drying, we spend energies more than we obtain, you need to follow certain rules - do not reduce the overall level of calorie content by more than 15-20%, otherwise the level of production of such hormones as cortisol and leptin will increase. They affect the reduction of muscle mass, and not to reduce the adipose layers.

It is impossible to completely refuse or seriously reduce food intake, as the metabolism slows down, and the organism in stressful state begins the reverse process, i.e. Shut down about stock fat.

Below are given list of products that are suitable for successful drying girls:

Non-fat meat: boiled chicken breast, turkey, veal, beef;
Seafood: white and red fish, shrimp, squid, etc.;
Dairy products and eggs: fatty cottage cheese 1-5%, kefir 1%, Greek yogurt, milk 1-2%;
Slow carbohydrates: Phyto-loaf, porridge on water, brown and brown rice, millet ,;
Fruits:, green apple;
Vegetables: any in sufficient quantities except starch.

Refuse to girls follows from the following foods:

Any sweets;
Flour;
Canned;
Smoked;
Starch-coating vegetables (potatoes, carrots, beet);
Coffee, cocoa, juices;

It is necessary to reduce salt consumption in order not to delay excess water in the body.

Diet during drying

There is a huge number of different menus that are designed for proper drying of the body. Of course, it is necessary to individually calculate the required grammage.

The compiled plan for five weeks should look like this:

The first week: to exclude fast carbohydrates and replace porridge, vegetables and fruits;
The second week: to keep into account the substances entering the body, taking into account the weight, to which you strive;
Third week: reduce carbohydrates by 50%;
Fourth week: Reducing carbohydrates by another 50%;
Fifth week: only protein food.

Below is the approximate menu girls for five weeks.

First week - Period of adaptation to drying. The body gets used to a diet, but not as tough as it is in the next weeks. From the presented menu for seven days, some products will gradually be deducted:

Monday:

Breakfast: 40 g oatmeal on water and omelet of 2 eggs;
Snack: 250 ml of degreased kefir;
Lunch: 250 ml of chicken broth on third water, 40 g rice, 150 g of chicken fillet;
Afternoon person: 3 walnuts;

Tuesday:

Breakfast: 30 g of phyto bread, drinking diet yogurt;
Snack: 1 grapefruit;
Lunch: 250 ml of pea soup, 40 g of buckwheat, 150 g of boiled fish;
Afternoon person: omelet of 2 eggs;
Dinner: vegetable salad, 200 g of seafood;
Last snack: 200 g of degreased cottage cheese and 1 tbsp. Linen oil.

Wednesday:

Breakfast: omelet of 2 eggs and fito-loaf, vegetable salad;
Snack: 1 peach or 250 g of strawberries;
Lunch: 250 ml of vegetable soup, 40 g of buckwheat, 150 g of chicken fillet, steamed vegetables;
Afternoon person: 250 ml of degreased kefir;
Dinner: vegetable salad, 150 g of boiled fish;

Thursday:

Breakfast: 30 g of phyto-bread, 2 boiled eggs;
Snack: nuts or seeds;
Lunch: 250 ml of pea soup, 40 g of pea puree, 150 g boiled beef, vegetable salad;
Afternoon person: dietary drinking yogurt;
Dinner: vegetable salad, 200 g boiled chicken fillet;
Last snack: 200 g of degreased cottage cheese and 1 tbsp. l. Linen oil.

Friday:

Breakfast: 40 g of sewage cornflakes, skimmed milk;
Snack: omelet of 2 eggs with steam vegetables;
Lunch: 250 ml of vegetable soup, 50 g of pearl porridge, 200 g of boiled fish, baked vegetables;
Afternoon school: low fat kefir;
Dinner: vegetable salad, 200 g salmon or mackerel on the grill;
Last snack: 200 g of degreased cottage cheese and 1 tbsp. Linen oil.

Saturday:

Breakfast: 40 g oatmeal on water, dietary drinking yogurt, fruit;
Snack: nuts and 100 g of degreased cottage cheese;
Lunch: 250 ml of chicken soup on third water, 50 g rice porridge, 200 g boiled beef, vegetable salad;
Afternoon person: omelet of 2 eggs;
Dinner: 150 g of boiled chicken fillet with stewed vegetables;
Last snack: 200 g of degreased cottage cheese and 1 tbsp. Linen oil.

Sunday:

Breakfast: 100 g of degreased cottage cheese, fruit;
Snack: nuts and dietary drinking yogurt;
Lunch: 250 ml of vegetable soup, 50 g of lentils, 150 g boiled chicken fillet, omelet of 2 eggs;
Afternoon person: 250 ml of low fat kefir, vegetable salad;
Dinner: 200 g of boiled chicken fillet with stewed vegetables;
Last snack: 200 g of degreased cottage cheese and 1 tbsp. Linen oil.

On the Second weekfruits and fitness loaf are excluded from the diet and the carbohydrate calculation begins according to the formula 1 grade per 1 kg of weight. Portions Kash also decrease. The rest remains in the menu as in the first week. The number of proteins increases and they are approximately ⅘ from the total diet, and 20% fat. Consumption of fats and carbohydrates is allowed only for breakfast and lunch. The second week is lighter, due to the fact that the body gradually gets used to the diet.

Third week - Transition, since carbohydrates are reduced by 50%. Demanding the consumption of cereals and grain smoothly half. In order to maintain the body in the right mode without harm to health, this week is recommended to introduce the use of multivitamins and continue to take them until the end of the drying.

On the fourth week Carbohydrates are reduced from the remaining amount by another 50%. In general, the same menu remains.

Fifth week - The most difficult, since carbohydrates are completely excluded and only protein food remains. In addition to the fact that fruits, grain and cereals were excluded, dairy products are excluded.

For a smooth exit of drying, a girl should enter excluded products from the menu in reverse order by week.

Training

At home, when drying the body, girls should pay attention to workouts that are significantly different from ordinary. All muscle groups should be involved in order to work out the right relief.

Basically focus on cardiography. They increase the pulse and launch the fat burning process. It is important to know your fat-burning pulse zone in order to not overdo it and not harm the cardiovascular system.

The fat burning zone of the pulse is 60-70% of the maximum pulse frequency.

Power workouts are also necessary, they just create relief, forming and improving muscle mass.

Generally accepted rules for conducting training:

Training should be at least 45 minutes a day, 5 times a week throughout the entire period of drying. Two days for rest should not follow each other;
The ratio of training - 3 Cardio for 45 minutes and 2 strengths for 60 minutes a week. Training better also distribute so that they do not go in a row;
Meal before training should be 1-1.5 hours and also after - after 1-1.5 hours;
During training, they drink water in the amount that the body requires. That is, if you want to drink - Drink. There is no serious restrictions on the use of water.

Exercises for drying

Each girl selects exercises for himself, based on its physical condition and activity. Training in the crossfit style (circular) is the execution of blocks of 10-12 exercises, both cardio and power, following each other (rest - minimal). Approximate exercise sequence: interval running, jumps on the rope and then power exercises with dumbbells and without. Below is a workout plan in crossfit style by day of the week.

Monday, Thursday, Saturday:

Workout - 10-15 minutes;
Prescript from the floor - 15 times;
Squats with dumbbells - 20 times;
Twisting in the press lying - 15 times;
Rope - 60 seconds;
Rest - 40-50 seconds and repeat the block in a circle, approximately 8-9 times.

Tuesday and Friday.Running - 45 minutes at a pulse 120-130 beats. It is important to monitor the pulse based on the calculated norm. If he rose greatly, let him relax and come the pulse to normal.

Wednesday and Sunday.We give the body to relax. Training excludes completely, including Cardio. These days it is recommended to give a relax not only the muscles, but also the body as a whole. You can go to the solarium, to the sauna or massage.

For the efficiency of training at home, girls can use various additives that are presented in sports nutrition stores. Brings a positive result of L-carnitine, which speeds up metabolism and allows you to quickly burn fat, especially in problem areas. It also contributes to the production of additional energy, which is so necessary during training.

After classes, protein cocktails are often used, which are easy to prepare at home, or a complex of amino acids: leucine, isoleucine and valine.

Contraindications for body drying

Drying the body is a big stress for the girl's body and suits such a method of rapid slimming far from all fair sex representatives. Such experiments on their body should not be carried out to the following categories of people:

Suffering from liver, kidney, heart, gastrointestinal tract;
Pregnant and nursing women;
Patient diabetes;
Having malignant and benign education;
People with body weight deficit.

The wrong approach to body drying, even a completely healthy person can receive a number of negative consequences:

Insomnia and depression (as even small amounts of carbohydrates contribute to the development of serotonin - hormone of happiness);
Disorders of the gastrointestinal
Against the background of the impairment of carbohydrate exchange, ketoacidosis may occur. In this case, the content of acetone in the blood increases, which poisons the body. Can come ketoacidal coma;
Could be disturbed by the production of hormones. This negatively affects the reproductive function.

Drying should not last longer than five weeks. The active phase of enhanced training in combination with a frantic-protein diet should not exceed two weeks. Otherwise you can apply irreparable harm to health.

Food and exercise after drying

After drying, the girls are often returned to the absorption of a large amount of calories, to the beloved "forbidden" food. This is categorically impossible to do this, since the body after drying is in a large stress and is ready to fill out "fat gaps" every second. With incorrect kilogram nutrition, return for several weeks and with its embossed muscles can be said to say.

To stay in the form after drying the body, girls need to adhere to their usual diet, refusing only from oily, sweet and alcohol - what quickly worsens the figure. Portions must remain small and eating frequent.
It is also necessary to continue training, in order to maintain the acquired embossed form and, if possible, improve it. You can train 3-4 times a week, also alternating cardio and strength exercises.

Not every girl visiting the gym is going to perform at competitions, but, probably, every one will want to sit on drying and see his body with a minimum percentage of fat. The fat burning period should be carried out if a certain muscular mass is already recruited and there are permanent experience, calculated by months (at least six months), otherwise there will be nothing to "dry". It is also important to understand that the correct drying is not just a slimming, it is a decrease in the fatley in the maximum preservation of muscle mass.

Drying for girls at home and for competitions is not very different, as well as the menu of days, since in both cases the main task is to get a beautiful embossed body. The difference lies only that in the last days of the competition, a tougher diet is used: water consumption is limited and carbohydrates are completely excluded, and per day or a few hours before the outlet, the athlete uses carbohydrates and gets a filled muscular body.

But it's all very individual, and such actions are better to carry out under the control of a personal trainer. If you need a drying for life, you do not need any schemes with carbohydrates and water. Let's find out what kind of body drying should be for girls. Menu for a month by day We are scolding for the first 7 days, and we indicate the principles of manipulating nutrients at the subsequent stages.

How to start drying girls

On average, fat burning diet lasts from 1 to 2 months, which depends on the existing fat layer. It is better to put real tasks and do not count on seeking one week. The entrance to the drying should always be smooth and gradually, so to transfer restrictions in food is much easier, and the form as a result is better than when in a hurry and do everything in an accelerated pace.

Power during drying should be fractional, small portions - 5-7 times a day and only. Carbohydrates should be consumed in the first half of the day, or before training - in 1-2 hours. Immediately after the workout, it is recommended to drink a serum protein isolate, and after half an hour, it is fully seeding with vegetables and protein.

Mandatory in the menu when drying the body, any girl should include polyunsaturated fats, which are contained in (especially a lot in red - salmon, trout, pink salmon), nuts, avocado and flax oil. The lack of fats is extremely harmful to the female organism, which can cause the lack of monthly, deterioration of the state of hair and skin, so do not be afraid of the right fats.

What should be excluded from the menu immediately:

sugar
cupcakes and any bakery products
products with animal fat - butter, sour cream, milk, fatty meat grade - pork, lamb, fatty chicken and beef

You can consume moderately:

fruits with a high glycemic index - pear, banana, peach no more than 1 pieces per day and only in the first week, sour berries and low gi fruits can be used throughout the drying, but in moderation
sometimes you can use starchy vegetables - corn, beets, pumpkin, potatoes (of course, in boiled or baked form without butter and only in the first second week)
yolk eggs, but not more than 2 per day

What can be on drying girls:

boiled or baked chicken breasts, turkey fillet without skin, egg proteins, any fish, including red, seafood
degreased cottage cheese, but not more than once a day
fresh grain and vegetables with high fiber - tomatoes, cucumbers, peppers, celery, asparagus, broccoli, green peas, salads of any species, celery, parsley

Non-historical vegetables can be eaten as much as it wants, they are not taken into account when calculating the calorie content of the diet, since the calories are practically not in them. It is also important to drink at least 2-3 liters of water per day.

How and how much carbohydrates

Carbohydrates is probably the most difficult for girls who stick the menu on drying. Their excess can slow down the process of fat burning, and the drawback will significantly worsen psychological and physical condition. If you feel constant lethargy, fatigue and apathy on drying at home, ready to break and eat a huge cake, which means you should increase the number of complex (not simple!) Carbohydrates.

It is important to understand that you are waiting for serious restrictions, and you will always experience a slight feeling of hunger, but if you feel vegetable and do not make anything, it is wrong! Therefore, it is worth navigating not only on average indicators, but also on your own sensations, features of the body, if necessary, increasing or reducing complex carbohydrates.

For example, we take the girl weighing 55-60 kg and the growth of 165-168 cm. In the first week of drying it will need 100 g of carbohydrates every day, that is, 2 gr per 1 kg body weight. From each week they will decrease, the second should be reduced to 60-50 grams per day, in the third consume no more than 50 grams, but follow their feelings. The fourth week - we reduce the consumption of coal to a minimum, if weakness goes badly, we alternate 50 gr - for two days, that is, one day at all without carbohydrates, the second day is 50 grams for breakfast.

All carbohydrates are calculated in a dry form, since during cooking porridge swell, and accordingly the weight increases. Where to take - from oatmeal, buckwheat, millet, whole grain bread, brown rice.

Number of proteins

On dryshka you need at least 2-2.5 grams per 1 kg of body weight, that is, the girl weighing 50-55 will require at least 100 grams. However, if the girl has a decent muscle mass, and its weight is 60-65 kg due to muscles, then it needs to increase the amount of proteins in its menu to 150-200 gr per day. Preferably, it is necessary to consume protein from animal food - meat, fish, eggs and protein, plant protein is consumed in an amount of no more than 10-20%.

On the first two weeks of drying, the amount of proteins is 50-70%, fat - 10-15%, carbohydrates - the residue, in the third and fourth week of proteins - 70-80%, fats - 10%, carbohydrates - the remainder, in the last week of proteins Runged to the maximum, and carbohydrates to a minimum, fats remain, the ideal ratio you yourself can determine depending on your own form and well-being.

Photos of girls before and after drying

The perfect body is the cherished desire almost 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 of effective weight loss, the drying of the body for girls, which implies both a certain power mode (diet) and sports workouts with emphasis 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 girls who 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 requires 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.
This diet is contraindicated to 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 this period is reduced 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.
For lunch, you dwell a portion of boiled chicken meat, prepare 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.