Body Drying For Girls Power Menu. Proper body drying for girls: menu and training program for fat burning

So, it's time for useful information not only for men, but also for girls! Today we will discuss how much dried your body to girls at homeif there is no possibility to go to gym.

Immediately I want to note that the drying of the body and the relief of weight is a bit different things. Drying body implies what you burn only subcutaneous fat And at the same time try to keep the muscles. At the same time, the purpose of simple weight relief, which is so often you can hear at each step, is only a decrease in the figures on the scales. And how it will be done - only with the discharge of fat or burning your muscles and the removal of water from the body (dehydration - which most often happens) - it does not matter. Therefore, the drying of the body is a more complex and responsible process, in contrast to simple weight discharge. But if you have a motivation and desire, then you will succeed!

What do we need to have a body drying at home?

Suppose that most girls reading this text have never come across the concept of drying the body, and they are not particularly familiar with sports. Therefore, we will start with the very Azov.

For drying body at home we will need:

Competently compiled power plan, because Proper nutrition is 75% success.
Training program.
Inventory for training. However, if it is not, then it is not scary, and without it, you can also do. For example, dumbbells can be replaced with bags with something heavy (for example, with sugar, fruits or bottles with water).

Now we will examine in detail every body drying items for girls at home.

1. Proper nutrition.

Maintenance nutrition rules During the drying of the body are as follows:

Energy (calories) need to spend more than you get from food.
Your food techniques must be frequent (8-12 times a day) - i.e. every 2 hours. It is necessary in order for your metabolism (metabolism) to be fast and did not slow down.
You need to eat the same products (which will be drawn up on a certain schedule during the day) to control the number of calories consumed. For this, it is desirable (and even need!) Take electronic scales to weigh food exactly in grams.
Do not drink anything sweet: candies, baking, cookies, etc. It is necessary so that in your blood there is no bursts of insulin - transport hormone, which at large quantities - bursts when you eaten something sweet or other food with a high glycemic index, - starts to postpone energy into fat deposits. The glycemic index is an indicator as far as the blood glucose levels increase after an eaten product. After each eaten sweetness, your fat burning process will stop. Therefore, you need to abandon all the sweet, flour and other spices, but this can everything can be replaced with fruit (though, also in small quantities). I think this item will be one of the most difficult, that is why it will be necessary that will be a pleasant addition.
Consume a large amount of clean water - from 2.5 to 4 liters per day. It is also better to abandon the coffee (if anyone often uses it), because It takes water from the body, and replace it on green tea.
Once a week you can do a unloading day, i.e. Will be so much that you want, but not in large quantities! It is necessary for your psychological unloading, it will be much easier to keep mode. If you have enough will and patience to keep constantly meals - then you are greatly well done!

So, it was the main theory of nutrition for drying the body. You can still read the article - even though it is called this - "reset weight", but it also has a lot of useful information. Perhaps it will be useful for you too and will be a good addition to this article.

Now go to the menu yourself. Approximate menu for day:

(7:30): glass of water 200ml.
(8:00): Oatmeal 40g + 1 One-piece Egg + 1 Orange (either a glass of juice).
(9:30): buckwheat 30g. + 50g. Burner breast + 1 whole egg + vegetables.
(11:00): buckwheat 30g. + 50gr. Burner breast + vegetables + 1h.l. olive oil.
(13:00): buckwheat 20g. + 50g. Burner breast + 1 banana (either a glass of juice).
(15:00): Cottage cheese (low-fat) 100g. + 1.k.l.lnya oil.
(16:00 - 17:00): Training. During training you can drink amino acids, or if there is no possibility to buy amino acids, in the middle of a workout, drink half a cup (100ml)
(17:00): Immediately after training there are also either amino acids or 100ml
(17:30): Figure 30gr. + 50gr. Burner breast + vegetables + 1h.l. olive oil.
(19:00): buckwheat 20g. + 4 boiled egg squirrels + vegetables + 1.ch.l.lnya oil.
(20:30): 50g. Currency breast + vegetables.
(22:00): Cottage cheese (low-fat) 100g.

Drink water as much as the body requires. At drying, as we have already noted above, it is advisable to use at least 2.5 liters of pure water per day.

Outcome by nutrients:

Proteins: 120-130g.
Fat: 25-30g.
Carbohydrates: 110-120g.
Calories: 1600-1700Kal.

The compiled menu is designed for a girl aged 25-35 years and weighing 62-65kg. If your age is not included in this range, in particular if you have more than 35 years old, then you need to slightly reduce carbohydrates, because The metabolism with age is slightly slowed down. If you are less than 25 years old, then you can even add carbohydrates. Also with weight, if your weight is less than 62kg, then slightly reduce the carbohydrates of the compiled menu, if more than 65kg - increase.

the main thing rule Next: once a week (let's say on Sundays) you get up on the scales and see how your weight has changed.

If you lose to 0.4-0.8kg - everything goes according to plan, and do not change anything in your menu.
If you lose more than 1 kg, then add a little carbohydrate. In this case, this may be 10-20gr buckwheat cereals.
If your weight has not changed or fluctuates with an accuracy of 100-200gr, then reduce carbohydrates, for example, on the same 10-20gr buckwheat.

The basic rules of food and the menu we disassembled, now go to training.

2. Training.

For training at home we need the following inventory:

The main task during training is to keep the heart rate (heart rate) in the range of 120-130 beats per minute. It is under such conditions that fat burning processes are best launched, and this strengthens the heart muscle. The duration of workout will be 45 minutes.

Training plan Next:

Monday, Thursday, Saturday - crossfit Training (circular training).
Tuesday Friday - slow Run (or fast walking). The pace must again pick up such that the heart rate is 120-130 beats per minute.
Wednesday, Sunday - relaxation.

Program crossfit Training (Circular workouts) in Mon, Thu, Sat:

Floor pressing average grab - 15 repetitions.
Squats with dumbbells (or other weights) - 20 repetitions.
Lifting the legs in Wiste on the horizontal bar or (if there is no horizontal bar) twisting lying on the press 15 repetitions.
The rope is 60 seconds.
Rest - 40-50 seconds and repeat split anew in a circle. This circle needs to be repeated 8-9 times for the training, and you will have about 45 minutes of active workout.

Exercises in the Split itself it is advisable to do without rest. But, again, the main benchmark for you is the frequency of heart abbreviations. If the heart rhythm rose to 140 or higher beats per minute - make a small pause and wait until the heart rate drops to 120 shots, and then you can continue to do exercises.

A good helper for you will be the acquisition of a wrist pulsometer - good, they are inexpensive, and the benefits of it will be huge.

Slow Run (or fast walking) in W and PT:

You need to run as much as for 45 minutes.
The pace, namely, that this will be for you - fast walking or still slow run - you need to select in terms of cardiac frequency indicators, i.e. By range 120-130 shots per minute.
You can run in place, for example, in front of the TV. Because The main essence is not in running as such, but in maintaining a certain rhythm of heart rate.

During all workouts you can include music - it will be a certain attitude to the training. Just make a pre-playlist songs for the whole workout, so as not to be distracted during the workout. :-)

Restoration and rest In Wed and Sun:

These days you restore forces, so we do not train these days.

3. Conclusion.

On this article body drying for girls at home It came to the end. The drying of the body is a rather difficult process, but in practice, when all the stages are clear, it becomes not so hard. The main thing is to have a desire and motivation. Imagine that you are like a robot - every day perform a specific list of cases, and do not stop until you do everything completely, and upon reaching the goal you will receive a prize - a reward for your work. And then any case will seem not that difficult, but even pleasant!

If you have any questions - ask them in the comments.

We wish you success!

Sincerely, Vlad Fomenko and Dima Marchenko

Your personal trainer Online

Important! If you are resolutely configured to the result and want to achieve the goal as soon as possible (lose weight \\ reset weight or dry the body, competently compiling the diet \\ Power plan, training program and day mode), then use the services of a personal fitness trainer online \u003d\u003d\u003e

From time to time they go to a 5-6-week sports diet to reduce the fat layer and with the help of exercises to give relief to the muscles. The result is caused by: Menu, cooking technology and power mode. The principle is built:

on a smooth reduction in carbohydrates;
introduction into the diet of a large number of protein and vegetables;
weekly closer correction;
5-6 one-time nutrition.

Low-calorie food during drying leads to a deficiency of glucose, and forces the body split fats.

What products can not eat

First of all from the menu completely exclude Simple sugars, bakery products made of white flour. Under the ban during drying alcohol and other tonic drinks. You can drink coffee, tea and loose drinks. On the menu do not include butter, mayonnaise, products from the allowed menu prepared by the frying method. Meat and fish:

baked in their own juice;
boiled;
prepare on the grill;
stew.

Eggs are boiled, omelet is prepared for a couple or in a microwave oven.

Dubious products from which it is better to refrain

To the question: can I dry soy sauce There is no definite answer. Although this is a truly small-calorie product, the taste of protein food, but it is useful only under the condition if it is extremely natural products that have passed the fermentation cycle.

This applies to I. cola Zero on Sushka. There is nothing in drink, except for asparkama, which is much harmful Sahara. In addition, no one knows a real beverage recipe. What are bad infusions from rosehip or viper, supplying natural vitamins and strengthening immunity?

Honey When drying, a handful of dried fruit is replaced. Is it worth doing this if it contains simple sugar? It is up to 80% glucose, fructose and sucrose. In bright varieties of 380 kcal / 100 g, in the dark 455. In addition it contains antibiotics. It is better to replace sweetness Walnuts, cashews, almonds. Peanut during drying Stimulates the production of nitrogen and shipping in fabric.

List of protein products for relief

Athletes increase protein rate to 2.5 / 1 kg weight. The share of animal protein is 70%. The remaining part of the organic matter is obtained from vegetable food. List of products that you can eat 150-200 g per each meal:

red meat;
eggs;
mushrooms;
turkey;
white chicken meat.

Useful On drying fish, seafood, including sea cabbage. Source of vegetable protein - Nuts, seeds, sesame, flax seeds, legumes. Only in women The body beans, peas, nut, lentils are better absorbed and do not cause fermentation.

Is it possible to cheese on drying and fermented milk products

A glass of milk on dryness of 1.5 is 6 g of protein, about so many carbohydrates, about 20 micro and macroelements. A warm drink will replace the snack and will allow you to forget about hunger.

Those who have problems With the splitting of lactose, are absorbed for drying yogurt and kefir.

For breakfast and snacks Suitable degustant cottage cheese, solid tofu cheese. In cottage cheese on drying with 1% fatty, fresh or frozen blueberries, raspberries, strawberries are added. In the first week A slice of ordinary cheese is allowed, but it is better to replace it with a salted cheese, containing 1.7% less calories or analogue of soybeans. Share of dairy fat in daily diet Roven 2%.

Which products can eat when drying the body to girls: carbohydrate list

In the first week, the daily glycosis rate does not exceed 200 g, 2-4 seven days reduce up to 50 - 70 g, the latter is 2.5 times again. However, these values \u200b\u200bare approximate and the amount of intricate sugars in the body determine well-being. In any case, at breakfast without slow carbohydrates can not do.

Brown rice on drying and pasta from rye flour, millet, cinema, buckwheat - the main suppliers of slow carbohydrates.
Muscular cells supplies energy when drying porridge from oatmeal, avocado, carrots, dried fruits eaten onto the second breakfast or an hour before the training.

What fruits can be on drying girls: allowed products

Benefit Green apples with drying is indisputable. But is it possible when dried watermelon, banana if they have a high glycemic index (GI)? In the pulp of basc cultures, including a melon, up to 92% of water, 7.5% of carbohydrates and only 0.6 protein. But along with apricots, mango watermelon contains a lot of provitamin A needed for myofibrils and the immune system. In 100 slices, only 40-50 kcal.

Although bananas when drying undesirable Because refer to prohibited starchy products, but another source of magnesium, relaxing muscle, not found. Fruit affects the synthesis of tryptophan, boosting, quenching hunger for 2 hours. Useful fruits for drying:

Grapefruit, citrus, pears.
Sour berries - lingonberry, cranberry, currant.

What products dried the body

First of all, it is fresh vegetables. On their assimilation, the body loses more energy than is contained in the products themselves. So, if there are 14 kcal in cucumber, 16 units of warmth are needed on its splitting. The list of products for drying the body for women every day. gardening products:

all kinds of cabbage;
celery;
bulgarian pepper;
zucchini;
green beans.

Useful at drying Tomatoes, turnip, radishes, spinach, leaf salad.

How to prepare low-calorie food

Masives how to prepare them. Vegetables On drying is predominantly eating raw. If we put out the chill beans, turnips and celery with vegetable oil or add a spoon in a salad, the energy value of the dish will immediately increase. In 1 tsp. (5 g) contains 45 kcal, in the dining room more than 180. However, natural vitamins and minerals are absorbed completely with fats, therefore 5 g of oil for salad refilling not prevent.

Beets, carrots when dried only in latest form In complex salads. After cooking, their gi increases exactly 2 times. But what to do, if not all allowed products can be eaten without heat treatment? Stew in water or tomato sauce, pour garlic lemon sauce with greens or boil first dishes from them. Body drying soups on lean meat broths - additional source Protein and vitamins.

The article read: 3 011

So let's figure it out. What means drying body for girls at home?, Where to start first? Suppose you have already achieved some result and after gloover diet Threw such a kilogram 10 or even more. But! Scales talk about this very result, and appearance Your body still leaves much to be desired. The fact is that when fast losing Weight stretched skin does not go anywhere. She just sags and it is not clear what is better, those extra 10 kilograms or this terrible safer.

But early get upset! Yes, this is the first step towards success. The main thing you started to act, you made an effort on yourself, worked on your head, revised your diet, which would have wanted to quickly lose weight. Believe me, this is already a breakthrough. What I congratulate you with.

Another question is what to do with this hated savory skin? How to bring yourself in full order? So this will help us, drying the body for girls at home or, in other words, the menu for a week of beginners. After all, most people do not even assume that after the diet there will be such difficulties. Therefore, in this case you are a beginner!

We offer you a set of food and exercises for a month or more. An individual approach is important here: depending on how fast you have metabolism, as well as the power of will.

70% of success depends solely on your power mode and menu. You are what you eat! Proper nutrition is a meal of food 5-6 times a day, small fractional portions. All food must be carefully chewed. Dietconds recommend making 38 chewing movements before swallowing a piece of food. It is important to eat right to workout and after.

You have to get rid of excess fat in your body and in the end result, pump and build muscles with the help of exercises in the gym. At the exit you will receive, gorgeous, taut and pumping body.

Especially now in fashion it is the pumped buttocks, slim stomach And the Osin waist. What is not the stimulus to be at the peak of popularity, drawing on the views of all passing guys?

The list includes exclusively protein products with low fat content. Important moment. Pay attention to the composition: today there are so many "chemistry" products! And it is these endless "e", emulsifiers and other rubbers, settles on the walls of the vessels and the body, not knowing where to shove it, it simply processes it into fat.

And now about useful products:

Cereals - oatmeal, buckwheat, brown rice.
Any vegetables in natural form (raw) or in stewed
Non-fat varieties of cheese
Egg white
Seafood (non-fat fish, shrimp, crabs, crayfish, octopuses, squid, in general, low-fat fish and seafood with high protein content)
Board chicken breasts
Only boiled or stewed meat (roasted it is impossible)

Prohibited products remove from diet

If you switched to drying the body, we forget about:

Flour: cakes, bread, hot dogs, big poppies, pizza, forget completely about chocolate, bars, sugar and all the sweet remaining evil.
Moor: Fashionable yoghuts, tasty fillers, milk cocktails, glazed raw materials, etc., I.T.P.
And the most important product, such as, pork, lamb, and most importantly, forget about the frying on the oil. We can only cook or baking.

And the most important thing is to understand. Either we motivate ourselves, we want to get at the exit perfect body Without drops of excess fat or still, from time to time, they make a chocolate with the thought of type: "Eat in the morning a chocolate with tea, it will not harm me, until the evening is far away."

Therefore, only with great desire and huge motivation you will achieve the goal. In any case, choose you.

Any violation of the "Body Drying" regime is fresh on "No" All your efforts in dealing with excess weight. Therefore, girls, for a while you can give up small joys in the form of sweet. And from big joys in the form of "semi-sweet". By the way, alcohol reduces all your efforts to zero.

Drying body for girls at home

Monday:

Breakfast from 7-00 to 9-00

Oatmeal - 50 grams

Egg - 3 protein + 1 whole

Tea or coffee at will

Snack from 11-00 to 12-00

Egg - 3 squirrels

Green peas - 50 grams

Corn - 50 grams

Lunch from 13-00 to 15-00

Grech - 50 grams

Chicken breast - 150 grams

Dried fruits - 50 grams

Snack from 16-00 to 17-00

Drink 1-1.5 glasses of water

Options:

Degreased cottage cheese
1-2 apples
Tuna

Dinner from 19-00 to 21-00 (three hours before sleep)

Vegetable salad (without oil, and mayonnaise and other sauces)
Red Non Fat Fish 150 grams

Before bedtime

1-5 glasses of water
50 grams of blueberries
Cottage cheese 100-150 grams

This menu can be combined by non-fatty products. For the full drying of the body, girls can eat turkey (her meat is considered dietary), tofu cheese, boiled shrimp, they contain a lot of protein.

It is necessary to add fruit to your diet, such as apples, bananas, avocado, oranges.

Calorie Calculator online

With the help of a calorie calculator, you will calculate how much you need per day to dry the body and not eat too much

The product's name	Weight, G.	Proteins	Fat.	Carbohydrates	Calories
Empty
TOTAL	0	0	0	0	0
TOTAL 100 grams		0	0	0	0

How much protein you need a person per day for muscle growth

Squirrel man per day for muscle growth is necessary at least 2.5 - 3 grams per 1 kilogram of body weight. That is, if you weigh 50 kilograms, then you need 100 grams of animal origin per day.

Why do you need to eat in your diet when dried body only protein food?

Lipogynez - This is the process, in which the seating-coa turns into fatty acids. With lipogenesis, and the subsequent synthesis, the body effectively poins energy in the form of fats.

Lipolyz - Metabolic process splitting fat.

If we translate these two scientific terms to the human language, then this will sound something like this: when consuming high-car food, glucose levels are produced in our blood. In turn, insulin from the pancreas begins to the body.

Excluding carbohydrate consumption in our diet, we launch a completely different process - lipolyz. And this means the body takes energy already from our fat stocks. Thus, during the "drying", the body, lives on its resources along with this sagging skin pulls up, the release of fat is being released and he just melts in front of his eyes.

Your diet must be saturated with vitamins and microelements
Drink plenty of water, 2-3 liters per day, thereby releasing your metabolism, and at the same time begin to fight cellulite. Plus, the slags who sat for a long time were going on with water, while you were not right.
Observe the regime - after all, our body has its own biological clock.
Full eight-hour sleep, because the transition to a protein diet is stress for the body, he will need to accumulate and take the out of strength.
Follow the health of your skin, we go to the massage, make masks, all kinds of wraps. After all, the skin must be touched, elastic and shining. To all other solarium in small doses of the skin, it will not hurt, but will make it only better, because most of our country, it is North, and the sun is not enough for us.

Body drying exercises

Drying at home for girls in essence is simple. Yes, and girls by nature "seek" much easier than men, since they eat the first are still less.

But whatever aggressive drying or diet was, without exercise. Want you or not.

Before you sit on the drying of the body for girls at home, in which you want to throw off minus 15 kg guaranteed, you need to prepare yourself for what you still have to do exercise.

Hiking.

You can start with an elementary - a walk or walking. On the day you need to pass at least 10,000 steps. During this time, you lose a decent amount of calories, fill your blood oxygen, and also calm nerves. After all, the emotional background is very important. Better for walking to choose parks, squares ... Air there is cleaner and oxygen more.

Swimming.

This is the only sport, where all muscle groups are involved. Therefore, swimming will be as impossible by the way.

Now every person has a fitness club, swimming pool. There are not expensive subscriptions, and benefits bring the maximum. Do not be lazy, and start going to the pool, three times a week will be enough.

For yourself, you buy a positive charge, the vigor of the spirit, and your muscles and emotions will always be in a tone.

Sauna or Banya

About the benefits of a sauna or bath know everything. Once a week it will be enough to go to the bath, but the sauna should become a mandatory attribute. It is she who relaxes muscles.

Physical exercises

Well, the control in the head is all not a favorite physical exercise. But since you wondered the body drying for girls at home, then you consciously go to your goal and want to remove excess fat from your body.

So which best do exercises for drying the body to girls.

Squats.

Squat the most efficient exercises for legs and buttocks. I think almost every girl dreams of an elastic pop, similar to Walnut, which Men like.

What are the types of squats:

Squats
Squats at stool
Sumo squats
Frontal squats
Squats on one leg
Squats with a barbell over head

All types of squats you do not need. It will be enough to choose 1-2 species for yourself.

The number of exercise repetitions from 3-5 to 15-20 times. At first, you do not need to terrorize yourself, let the muscles get used to the load, otherwise the next day you just can not get up.

If you do it at home, then first week you can squat without cargo, take the dumbbell weighing 5 kilograms in the second week. If there is no dumbbell, you can take two bottles with water 1.5 or 2 liters. Etc.

Press

Press during the drying of the body for girls will be the maximum effective exercise, as problem place All this is a stomach and sides.

Types of exercise:

If you all entered the rage, then run in the simulator. The atmosphere there favors productive classes. Then without the gym you can no longer. I assure you.

For beginners in this matter, I advise 3 times a week to 1 hour 30 minutes.

Next body drying program for doubles:

Running - 30 -50 minutes
Traction - 4 approaches 15 times
Hyperextension - 4 approaches 15 times
Press 4 approaches 30 times
Squats 4 to 30 times

Su.wATER for girls at home is designed for 4-5 weeks. If you first decide to try drying, it is no longer worth it. Otherwise, you harm the body.

After the main stage, slowly start adding various products, but not high-carbonic. Add milk and fruits. At the same time, do not finish with the exercises. After a couple of weeks, workouts you will not want to return back to the former weight and extension of the abdomen. The first results will make you look at yourself on the other hand. And he wants to achieve even higher results.

Output:

For body drying at home, we strictly observe the power mode, the quality of the power.

In addition, we definitely do exercise.

We are waiting for your comments.

Building:

The positive effect of this vitamin on the human body. What fruits, vegetables and berries contain this useful element.

During the drying process, two main tasks should be solved - the elimination of body fat and the preservation of the muscular corset. In this case, the result can be achieved by organizing the right training process and rational nutrition.

But what is the dieting mode suitable for girls? What products to give preference? Below, consider the menu for drying the body for women for every day, as well as the features of this process.

Essence of drying

When a woman puts the task to remove excess weight, it changes the diet - ceases to eat food with rapid carbohydrates and saturated fats. But the drying process implies not only the restrictions in nutrition, but also exercise.

It is worth following the following rules:

Refuse to go to multi-exercises. Otherwise, the muscles will stop receiving the load familiar to them and will begin to "refrigerate". Perfect option – leave the power mode of training.
Be sure to add aerobic loads. They contribute to incineration of excess fat deposits. The optimal option is to start with three cardiotransice per week for 30 minutes, gradually increasing the time to 50-60.
It is forbidden to drastically remove carbohydrates (even whenever it is selected. tough diet For drying the body). The transition should be smoothly, a week for a week.

Subtleties

The body drying in bodybuilding is a gradual refusal of carbohydrates that are energy sources and the main enemies for the figure. The reason is that after admission to the body, such elements are processed in glycogen. If there are too many too, then the entire subsequent volume goes to the accumulation of fat.

But there is a nuance here. If you completely abandon carbohydrate food, the glucose deficiency arises. As a result, the organism accumulates toxins, subsequently poisoning it. How to act in such cases?

Fundamental rules:

The fluid must come in sufficient quantities. This is important, because only so from the body, extraneous decay products and ketone toxins are washed. In addition, liquid is equally involved in the formation muscular mass. It is water that is the main solvent for incoming amino acids, as well as a participant in chemical processes.
Counting calories should become an important component of the diet. Note that the calorie deficit from the daily rate should be 20% , no more. At the same time, most of the diet should be formed from natural protein. Get it the easiest whole of fish, chicken, eggs and cottage cheese. For a woman, the norm of the protein in the menu on the drying is 1.8-2.2 grams per kilo weight.
Carbohydrates are allowed in the menu, but in small quantities. At the same time, they must be complicated. Doba, sweets and flour products are prohibited. The advantage is worth giving croups and vegetables.
The reception of fats is important, but, as in the case of carbohydrates, they must come in small quantities. They must be unsaturated (linseed oil, fish oil).

Basic products for drying

The average diet diet for fat burning and the creation of the relief is 1-3 months. The duration of the course is adjusted with the body existing on the body. Many make a task to eliminate extra deposit in one week. But practice shows that this option is impossible. The transition from the usual mode to power on the drying should be smoothly.

Meals are desirable to produce fractionally, that is 5-7 times a day. In this case, the diet should be formed only from the useful food. As for the time around the workout, the distribution of nutrients looks like this:

All carbohydrates need to be used in the morning. A small portion of 1.5-2 hours is allowed to occupation.
Immediately after leaving the gym, you need to take high-quality protein (better isolate). After 30-40 minutes, the body should get protein from food.

If the task is the drying of the body, the menu should be made to the next moments:

Prohibited products - sugar, bread, cakes, juices, sodes, fatty varieties of meat (lamb, pork and other).
Products that are allowed to take in moderate quantity - corn, peas, beets, pumpkin, cereals, rice.
Useful - fresh greens (parsley, salad, celery), low-fat cottage cheese, eggs, chicken or turkey fillets, low-fat fish.

Carbohydrates and proteins: how much do you need?

We have already concerned about the importance of proteins and carbohydrates in the process of weight loss. But let's get into the subject even more. Let's start with carbohydrates. Excessive consumption of these elements reduces fat burning efficiency, and their deficit - worsens the mood, leads to a decrease in energy. Mustitude, apathy, unwillingness to go to the gym, the sharp need for something sweet - all these are signs of their lack.

What should be a diet for drying the body for girls from the position of receiving carbohydrate products? There are no difficulties here. Daily rate Consumption 40-60 grams. Average one kilo weight should have a gram of carbohydrates. Next, it is possible to adjust this quantity in the same way.

As for the protein, there is a normal level - 1.8-2.2 grams per kilogram. In some cases, food when drying the body allows an increase to 2.5 grams to 1 kg. The main protein should come from food - eggs, fish, meat and others.

If we consider the diet in more detail, taking into account the transition from the usual power to low-carb, then you should do the following:

In the first week - carbohydrates in the amount of 2 grams per kilo. The basis of the diet is vegetables, eggs, chicken, rice, porridge, degreased cottage cheese.
The second week is to reduce the volume of carbohydrates to 1-1.5 grams, the volume of the protein increases accordingly.
The third week and further is the most strict period (it lasts until the desired result is achieved). At this time, the level of carbohydrates will be up to 1 gram per kilo weight (at the final stages there may be an output to a level of 0-0.5 grams for 1-2 weeks). The level of protein consumed remains at the same level.
Next follows a gradual output - carbohydrates are gradually returned to the initial mark.

Menu options

To properly build a diet, the menu must be approximately your eyes. Knowing the features of the selection of products will be easy to choose suitable for preferences and the required calorie number.

So, the menu for the week when drying the body for girls:

1 day. In the morning - oatmeal, two egg squirrels and tea. At lunchtime - cucumber salad and chicken breast. Humannik - Degreased cottage cheese. Dinner - a steam fish with a cabbage.
2 day. In the morning - omelet and buckwheat on the water. At lunchtime - boiled beef and pepper and cabbage salad. Hownnik - Fish with asparagus, dinner - degreased cottage cheese.
3 day. In the morning - 2-3 pieces of whole grain bread and scrambled eggs. At lunchtime - salad of cucumbers and tomatoes and chicken fillet. Humannik - cottage cheese with Kuragya, dinner - stewed cabbage and fish.
4 day. In the morning - oatmeal, low-fat kefir. At lunchtime - squid, pepper salad. Humannik - kefir, a couple of apples, dinner - cottage cheese.
5 day. In the morning - omelet, muesli without sugar on low-fat milk. At lunchtime - boiled breast, greens. Another 1-2 hours - cottage cheese, and for dinner - a pair of fish and green peas.
6 day. In the morning - eggs with tomatoes, buckwheat. At lunchtime - beans, boiled meat. In the midday period - cottage cheese, dinner - chicken breast and greens.
7 day. In the morning - oatmeal, boiled eggs, tea. At lunchtime - fish with vegetables. After 1-2 hours - vegetable salad, and for dinner - degreased cottage cheese.
Each day there is an additional intake of protein cocktail between breakfast and lunch.

The above-considered nutrition principles are considered when the menu is presented for every day. But this is only an approximate option - adjust the diet is allowed at discretion, taking into account the needs of the body and features of the diet.

Diet Drying Body for women helps to get rid of excess fat deposits due to the correction of the diet in combination with active physical exertion. Its distinguishes it from other ways to lose weight in that it makes it possible to eliminate fat and preserve muscle mass due to the creation of carbohydrate deficiency. As we know, if excess carbohydrates come into the body, they are not waste on energy, but transform into fatty tissue. If the products rich in carbohydrates are limited in the diet, then fat fabrics will be consumed by the body to obtain the same energy, due to which we will lose weight. Initially, drying was used by bodybuilders, but now it has become popular and among other categories of people, in particular, among women who are engaged in sports for themselves. Consider the basic principles of the diet on drying and her sample menu.

Diet on drying for women involves compliance with the following principles:

You need to eat often and small portions. Optimal frequency: five times a day, of which three main meals and two snacks.
We limit the amount in the salt diet.
Be sure to breakfast.
Dinner is recommended exclusively by proteins.
Control the number of calories. It will depend on your weight, age, physical activity. On average, on the drying per day you need to use 1500-1800 kcal, but the deviations in one direction or another are allowed.
By the middle of the diet, the amount in the diet of carbohydrates is gradually decreasing, then also gradually increases, and we return to the usual diet.
An important role is given physical activity. Several times a week you should do, and focus on force training. You can visit the gym or exercise at home.
Do not eat an hour before training and two hours after it.
Diet usually lasts 4-6 weeks.
We are regularly weighed and remember that safe weight loss is up to 1 kilogram per week.

Features of nutrition

Diet when drying the body for women mainly consists of a protein diet, gradually decreasing the amount of carbohydrates and the minimum number of fats of plant origin.

Carbohydrates in the diet are mainly represented by whole grain porridges that are important sources of food fibers necessary for normal work intestines. Brown rice and buckwheat is allowed to use only at the first stage of the diet.

Basic body drying products for women - protein, and their list will be as follows:

egg whites;
chicken breasts, turkey fillet;
beef, veal;
white fish varieties;
skim cheese;
non-fat kefir and yogurt.
Various seafood: squid, shrimp, mussels, sea cabbage and so on.

In addition, there are other products that dry drying diet can be supplemented:

buckwheat, oat, pearl cereals;
macaroni from whole grain or rye flour;
bran;
tofu, milk and other soy produced;
fresh vegetables;
facial fruits;
unrefined oil as the main source of fats.

It is important to drink enough water. Also resolved savory tea, natural coffee. Sugar when drying is excluded. Green apples, grapefruits, kiwi, lemons are allowed from fruits. Alcoholic, carbonated drinks, sweets, pastries, fast food, pickles, preservation are prohibited. It is often recommended to complement the diet with all sorts of additives from sports nutrition.

Drying has contraindications. These are problems with gastrointestinal tract, liver, kidneys, heart, diabetes mellitus. It is also contraindicated pregnant and nursing, as well as those who have no muscle mass.

Diet drying for girls: menu for weeks

The optimal duration of drying for girls is five weeks. In the first week, carbohydrate fasting should not be overly tough. Consider how the diet will look at drying for women whose menu you will find below.

First week

The amount of carbohydrates consumed this week is limited to 2 grams of 120 kg of weight. That is, when weighing 60 kg per day you will need 120 g of carbohydrates. The main sources of them are whole grain cereals, such as buckwheat. It is recommended to use eggs, chicken fillet, fish, cottage cheese. Salt and seasonings apply to a minimum. A grapefruit or green apple can be used as a snack. Menu Diet Drying Body for Women This week may look like this:

Breakfast: three boiled eggs, two of which are without yolk, fruit, green tea.
Lunch: 100 grams of cheek fillet chicken, salad of greens and cucumbers with refueling in the form of lemon juice, glass of orange juice.
Dinner: 100 grams of white boiled fish, one citrus.

Breakfast: 200 grams of oatmeal, fruit, green tea without sugar.
Lunch: 200 grams of chicken fillet, cabbage salad, grapefruit juice.
Dinner: 100 grams of low-fat curd, glass of tea.

Breakfast: Omelet of three egg whites, a glass of yogurt.
Lunch: 200 grams of stewed fish, cucumber salad and cabbage with olive oil, orange.
Dinner: Fruit Salad, 100 grams of cottage cheese, tea.

Breakfast: warm-up muesli, two boiled eggs, tea.
Lunch: 250 grams of boiled chicken fillet, vegetable soups.
Dinner: buckwheat, 200 ml of yogurt.

Breakfast: scrambled eggs of three eggs and tomatoes, green tea without sugar.
Lunch: White baked fish, buckwheat, cooked on water.
Dinner: 150 g of cottage cheese, citrus, herbal tea.

Breakfast: oatmeal, glass of low-fat milk, fruit.
Lunch: 250 grams of boiled squid, 100 grams of macaronis of hard species of wheat, cucumber salad.
Dinner: 150 grams of white boiled fish, orange juice.

Breakfast: 200 grams of muesli, welded by screwing egg, green tea without sugar.
Lunch: cauliflower soup without potatoes, 250 grams of chicken fillet, cabbage salad.
Dinner: 150 grams of cottage cheese, fruit salad.

You can eat a snack fruit, a small amount of nuts, something protein and low-fat. If you wanted to eat late in the evening or before bedtime, eat squirrels or drink skimmed kefir.

Second week

In the first week, the body adapts to the beginning of the drying, and in the second week it enhances. Fruits are excluded from the diet. Carbohydrates are calculated by the formula 1 gram per kg of weight. The amount of proteins, respectively, increases and is 4/5 from the total diet. Fats - 20%. Body drying diets evening menu for women may include boiled chicken, yogurt, cottage cheese. Carbohydrates and fats can be used only for breakfast and for lunch.

In the second week, the diet will go easier, because the body gradually gets used to it, and protests less.

Third week

This week is very complex, because carbohydrates in the menu will be presented in a minimum amount - 0.5 g per kg of weight. It is important to keep track of your body, since the shortage of carbohydrates can provoke its weakness. To support it, it is recommended to use multivitamin complexes.

Feeling the first signs of malaise, can drink a glass of fruit juice. The menu should remain chicken breast, cottage cheese, milk, eggs, bran. Grass and grain are excluded.

Fourth and fifth week

The menu of this week should be determined by your well-being. If the drying is fine with you, you can repeat the menu of the third week, if there is a discomfort - the menu of the second week. Next, the amount of carbohydrates gradually rises, the menu of the first week is repeated, and gradually we return to the usual diet. Training After the diet must continue.

Experts strongly recommend complementing their diet when drying not only with vitamins, but also additives from sports nutrition. This is a protein that will help our muscles to recover and speed up their growth processes. Protein cocktails can use after workout. L-carnitine is also useful, which accelerates fat burning processes. But note that no supplements will replace full nutrition - they can only supplement it.

Training when drying the body

Diet for drying body, menu for women under which we have already considered, must be combined with exerciseOtherwise, it can simply not give results. As already mentioned, you do not need to eat a couple of hours before and after the workout.

Aerobic loads help speed up the extinguishing process from the body. You can run, ride a bike, perform maugh, squats. You can also do your favorite active view Sports - ride on the rollers, skates and so on.

But also power loads Drying is also necessary. They will help to find the very desired relief and improve the condition of your muscle mass. It is recommended to perform a set of exercises for the study of all body muscles.

Do optimally 3-4 times a week. Each exercise is recommended to perform in several approaches. The break between approaches should be no more than a minute, and the break between different exercises - Not more than five minutes. So the burning process of fat will go better.

Drying - a unique system that allows not just to get rid of excess weight, And make the body more sporting, relief and taut. To withstand it may not be easy, but it is worth it. Please note that adhere to this nutrition system makes sense only if you are engaged in sports.