Body drying methods for girls. The secret of a beautiful male body and relief muscles: dry and smile! Drying and diet are completely different things.

Drying the body (carbohydrate starvation) is the process of getting rid of the fat layer with maximum preservation muscle mass. The desired effect is achieved with the help of a special diet and exercise. The purpose of this regimen is not only burning fat, but also gaining relief.

It is much easier for our body to get energy from carbohydrates. When they are broken down, glucose is formed, the most accessible source of energy. But glucose has one side effect- Accumulating in the body in excess, it is deposited in the form of fat.

Why do we need drying the body for girls, we will consider in our article

In order to get rid of the fatty layer formed from excessive consumption of carbohydrates, these same carbohydrates must be sharply limited. It is very important at this time to connect cardio and strength exercises. Thus, the fat burning process starts.

Attention! It is important to understand that drying for many may be contraindicated. Such a monotonous diet, in addition to eliminating excess fat, will not bring benefits to the body for its normal functioning.

If you decide to "dry" only before some important event or just before a trip to the sea, then most likely, such a diet and training regimen is unlikely to suit you.

Drying is a long and laborious process that requires iron willpower and the systematic implementation of all requirements.

Why do girls need body drying?

To understand why you need to dry the body for girls, you need to know what to do and why. The result of drying is a beautiful body with a markedly traced relief.

Note! Drying the body involves following a certain dietary diet and leads to a change in the silhouette and shape of the body, but losing weight and drying are two different concepts.

When drying, subcutaneous fat is consumed, preserving muscles, and losing weight means losing the total body weight by any possible means.

At the same time, a decrease in the number on the scales is achieved not only due to fat burning, but also due to the removal of fluid from the body and a decrease in muscle mass. The overall result is manifested in the form of weight loss and a noticeable decrease in the volume of losing weight.

The term "drying" itself came from bodybuilding. Initially, it was professional athletes who prepared their bodies for competition in this way.

The key to success is the right diet, plus a set of exercises. But exercise is only 30% of the result, the rest is a dietary diet.

The result of such a sharp restriction of carbohydrates and systematic physical activity there will be a beautiful, toned body with a clearly traced relief. Also, strength exercises develop endurance, which improves overall well-being and gives a charge of vivacity for a long time.

The effect of drying on the female body

The most embossed female body today is not a guarantee of beauty. The main goal of such a restriction is to get rid of the fat layer. Too low percentage of fat in the female body leads to disruption of the menstrual cycle and reproductive function.

The main thing that girls who choose this system need to understand is that it is intended primarily for professional athletes who “dry” only as needed.

Achieving the desired weight in the ratio “before drying - after drying” can be traced according to the table “Approximate parameters of a girl with a weight of 60 kg”:

What is the need for drying the body for girls (the ratio of fat and muscle mass)	Before drying the body	After drying
Initial weight (kg.)	60	54,3
The amount of fat in the body (in kg.)	12	6
Body fat (%)	20	10
Muscles (kg.)	48,2	48,2

Contraindications

Such an extreme body shaping method is suitable exclusively for absolutely healthy people. Of course, drying the body is categorically not recommended for use by girls who are preparing to become a mother, as well as during lactation. It is important to understand what drying is for, and what consequences it entails.

Contraindications for the use of drying are such pathologies:

cardiovascular diseases;
disruption of the digestive tract;
cholecystitis and other diseases of the gallbladder and liver;
diseases of the pancreas;
kidney disease;
diabetes.

Attention! Before using this method of body shaping for girls, such as drying the body, you should consult a doctor. An experienced specialist will also tell you why this is necessary and whether this method is suitable for a particular person.

How to properly dry the body of girls without the danger of undermining health

To reduce body fat and safe weight loss it is enough to follow simple rules:

The right motivation is the way to success!

The path to excellence is the beginning of a long journey. It is important not to lose enthusiasm in the process, to follow all the recommendations and not to go the distance. Without motivation, it will be extremely difficult to maintain the desire to achieve the goal and not give up.

It is impossible to get a visible result very quickly. This takes time and effort, which will be needed to adhere to the correct diet and training. It is necessary to remember the ultimate goal and not retreat, under any circumstances.

Stage 1: Diet optimization. Mode

First you need to get a kitchen electronic scale. They will help control the amount of food consumed.

Weighing products is necessary in order not to eat too much, since some, without understanding the specifics of losing weight with the help of drying, believe that you can eat as much protein food as you like.

Stage 2: 6-8 week OFP cycle

Before you start burning fat and drying muscles, you must first go through a 6-8 week cycle of GPT (general physical training). It should include not only strength exercises, but also cardio without fail. One cannot replace or exclude the other.

Performing cardio and strength in the complex not only improves the shape and draws the relief, but also builds endurance. It is best to turn to a professional trainer who can competently draw up a training program for physical fitness on an individual basis.

Stage 3: 12-16 week cycle of muscle mass and strength gains

Fat burning or cutting is impossible without a set of muscle mass. In order to start this process, you need to go through a preparatory cycle, which lasts from 12 to 16 weeks, depending on the individual needs of the body. A professional coach will help you do it right.

Stage 4: Mastering basic exercises, quality running, developing endurance indicators

If the training system is designed correctly, then It is quite possible to observe the results of their labors literally every day. And it doesn’t matter where the workouts are performed: within the walls of the gym or at home. But in the hall you can find all possible simulators, such as an exercise bike and a treadmill.

They are essential to ensure a quality and productive workout. For home workouts, a simple jump rope will become a simple and affordable cardio simulator.

Important! For home workouts with a rope, choose a rubber product. A rope jump rope will not work.

Stage 5: Preparing the body for diet and exercise

Do not drastically reduce the amount of carbohydrates consumed. Drying, as a way to achieve ideal proportions, is still stressful for the body. So such drastic changes in diet can have adverse effects.

In order to prepare your body for drying, which refers to extreme methods of losing weight, you need to smoothly but systematically reduce your daily intake of carbohydrates.

but. Weekly body drying fitness program for a girl at home:

For a home workout that does not pursue high sports goals, the following exercises will be enough:

Rope. Number of repetitions: 30 sec.
Squats. Number of repetitions: 20 times.
Lifting the legs on the horizontal bar in the hang. Number of repetitions: 15 times.
Push ups. Number of repetitions: 15 times.
Dumbbell row(tilted). Number of repetitions: 15 times.

b. A set of exercises for drying the body in the gym

For compiling effective program, which will provide a faster and longer-term effect, are needed individual sessions with a personal trainer. It is quite difficult not to get lost in the abundance of simulators of an incomprehensible purpose. An experienced trainer will tell you how to train properly and not harm yourself.

In the gym on drying, as a rule, the following exercises are performed:

Dumbbell bench press in the "lying" position. Reps - 12. Sets - 3.
"Butterfly"(reduction of hands on the simulator). Reps - 12. Sets - 3.
Triceps extension(on the top block). Reps - 12. Sets - 3.
Dumbbell bench press in the "lying" position on the bench. Reps - 15. Sets - 4.
Bench press in the "lying" position(French). Reps - 15. Sets - 4.
Hanging leg raise(on the crossbar). Reps - 25. Sets - 4.

Drying the body for girls - menu for the week

In the female body, unlike the male physique, the fat layer is larger than the muscle mass. Accordingly, the process of fat burning itself is noticeably slower than in men.

Therefore, the diet of the "female" diet involves a much lower calorie intake. As a rule, this range ranges from 1000 to 1500 kcal / day.

Food must be prepared exclusively by baking and boiling. Fried foods are strictly prohibited.

Approximate drying menu for girls:

chicken breast - 400 g;
egg white - 5 pcs.;
egg (whole) - 3 pcs.;
fat-free cottage cheese - 200 g;
rice (dry) - 0.5 tbsp.;
vegetables (lettuce, cucumber, tomato) - from 300 to 500 g.

Important! In everything you need to know a sense of proportion. You can't overeat. It is better to experience a feeling of slight hunger than overeating.

Sports nutrition for drying the body

To speed up the process of losing weight and burn subcutaneous fat as much as possible, unfortunately, only training and following a dietary diet are not enough. It is necessary to take complexes sports nutrition:

basis special sports nutrition are undoubtedly fat burners. It’s easy enough to get lost in the choice, as there are an infinite number of them on the market. Usually, diuretics are used to get rid of excess water in the body, or thermogenerics.
Protein(protein) is a hydrolyzate. For girls, protein intake is most recommended. It is protein that enhances metabolism.
BCAA(amino acids). They slow down the process of protein breakdown, due to which muscles grow faster.
vitamins. Due to the fact that the diet with a protein diet is very poor, it must be replenished with all the necessary vitamins and minerals. It is better to choose multivitamin complexes.
L-carnitine. One of the safest fat burners. Helps to achieve a balance in fat burning and muscle building. With the help of L-carnitine, it is easier to withstand the necessary daily stress.

Bodybuilding advice from pro bodybuilders

You should not chase after such a desired quick result, you need to approach the drying process with intelligence and a clear plan of action. The maximum daily weight loss should be no more than 200 g.

If you lose more, then the body will be in a state of stress, as a result of which not only will it not be able to spend fat, but it will also begin to actively accumulate it.

if the daily loss is more than 200 g / day, then you need to add the amount of calories consumed.

For psychological relaxation, you can afford some excesses, but only once a week and in limited quantities. Do not immediately lean on sweets and unhealthy foods. It is enough to eat what you want most of all, this will help to avoid unwanted breakdowns.

Why do you need body drying for girls - you will learn from this video:

In this video, you will be told about why you need drying the body for girls. How to do it right:

Lyubov Ivanova

Reading time: 6 minutes

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Drying the body is a process in which a person gets rid of subcutaneous fat. With the help of drying, the athlete makes the muscles more prominent. Since not everyone can go to the gym, I will tell you how to dry the body for girls and men at home.

The term "body drying" is widely used by people involved in bodybuilding. Due to the rapid development of the fitness industry, this word began to be called any weight loss, although this is not entirely correct. When drying, the effect of losing weight is achieved due to the care of adipose tissue, and not muscle mass.

In the process of drying, the main emphasis is placed on the preservation of muscles. To achieve an impressive result, you need to continue training and pay Special attention nutrition.

People who do not play sports and want to lose weight quickly with the help of drying should understand that the resulting figure will be far from ideal. The disappeared subcutaneous fat will reveal muscles that are far from perfect and cannot boast of a relief.

Drying the body for men

The procedure for drying the body at home is a set of simple activities aimed at eliminating subcutaneous fat without compromising the gained muscle mass.

I note that you should dry yourself outside the gym only under the supervision of a knowledgeable trainer and after working to increase body weight.

Why is there a need to dry the body? While building muscle mass, guys do not pay attention to nutrition and consume almost everything. Often they include sports supplements in their diet that accelerate muscle growth.

Naturally, along with the growth of muscles, fat appears on the body. In order for the male figure to look perfect, it is necessary to get rid of fat and emphasize the relief of muscles. It is this effect that is achieved by drying the body.

The process of drying the body is based on a complete change in nutrition. Fats and carbohydrates are excluded from the diet, the main focus is on protein foods. Such a diet without proper training and experience is a dangerous undertaking. Drying the body is possible only in the absence of medical contraindications. In diseases of the organs, it is not recommended.

In addition to a protein diet, a strict daily regimen and regular workouts must be observed, taking into account age and body type. Below I will consider in detail the features of nutrition and training program.

Training program for men

It is much more convenient to train in the gym, as there are necessary sports equipment. At home, a training program and sports equipment should be at hand.

When exercising at home, you will have to increase the duration of training and reduce the working weight. Exercises with aerobic exercise. Such exercises quickly burn fat, and protein diet preserves muscle volume.
At home, you can effectively work out with dumbbells, a barbell and a skipping rope. Great results will provide a bike or roller skates. If there are no such sports equipment in the arsenal, the yard horizontal bar and bars will come to the rescue. The main thing is that in the process of training the load is distributed evenly. In this case, you need to pump all the muscles.
Through regular home workouts, you will gain experience. As a result, during the examination of the figure, you will be able to identify muscle groups that are poorly trained, and adjust the training program so as to eliminate this deficiency. Even if you practice at home, use a program designed by a professional, taking into account your individual data.
Sports preparations for drying the body. When a person trains at home, we are not talking about sports nutrition. You can limit yourself to a vitamin-mineral complex, which will help fill the deficiency of nutrients.
I do not recommend using professional supplements that burn fat on your own. It is better if a professional trainer helps in this matter.
The duration of home drying for the first time is five weeks. Professional athletes carry out drying for three months, however, they are guided by a special program designed taking into account the characteristics of the body.

The choice of specific exercises for drying the body is huge. A professional trainer will help you choose the best complex for home workouts. The consultation will not cost too much, but the money spent is more than offset by the result.

Video example of drying 8 kg of fat in 8 days!

Diet and menu for men

Now we will talk about the features of nutrition during drying.

The breakdown of subcutaneous fat deposits is a complex and energy-intensive process. With a deficiency of sugar, the body consumes muscle glycogen, and only then subcutaneous fat. How do you need to eat so that the diet provides such an effect?

During drying, eat foods that are low in carbohydrates. The list includes meat broths, mineral water, boiled seafood, boiled eggs, dairy products, fish and white meat, cucumbers, cabbage, radishes, green peppers, herbs and zucchini.

Prohibited foods include bread, sweets, pastries, salt, and starchy vegetables. I present a generalized version of the male diet during drying, breaking it down by weeks.

First week . Daily rate carbohydrates per kilogram of body weight should not exceed 2 grams. The number of meals per day is 6. Include egg whites, low-fat cottage cheese, brown rice, cheese, boiled chicken breast, unsweetened fruits, vegetables and vegetable oils in the diet.
Second week . From the second week, nutrition becomes more rigid, and the rate of carbohydrates per kilogram of body weight is reduced to 1 gram. During the first half of the day, you can eat porridge. Eat no more than 120 grams of food at a time.
Third week . Carbohydrates (per kilogram of body weight) should be reduced to 0.5 grams per day. The frequency of meals does not change, and remove fruits and cheese from the diet.
Fourth week . A single serving of porridge should not exceed 6 tablespoons, and the list of prohibited foods includes carrots and radishes. With the appearance of weakness, drowsiness and dry mouth, retreat from the diet, as these are signs of blood oxidation. Eliminate discomfort carbs will help.
Fifth week . After a month, reduce the daily rate of carbohydrates to 50 grams per day. Eliminate all cereals from the diet. It is allowed to eat salads, fresh vegetables and herbs. Lack of plant fiber can lead to ketone poisoning.
sixth week . The diet becomes extremely poor, and the menu is very limited. Exclude dairy products from the diet, as they contain sugar, which is prohibited at this stage of drying.
seventh week . From this moment, you can start a gradual exit from the diet, and increase the amount of carbohydrates to 0.5 grams per kilogram of body weight. Add to diet fresh vegetables and seafood.
Eighth week . Gradually introduce carbohydrates into the diet, enriching the menu with cereals, fruits, dairy products and vegetables. Move in the opposite direction.

Drying the body for girls at home

Many girls have heard about drying the body at home, however, not everyone understands what this weight loss technique represents.

Drying the body comes down to the rapid and efficient burning of fat mass. This method of losing weight is preferred by professional bodybuilders during preparation for competitions.

According to professionals, you should not get involved in this technique, since drying muscles with a sharp loss of body fat for an unprepared female body is a lot of stress, which often leads to undesirable consequences.

Drying the body is the final stage of a special diet, the results of which must be supported by enhanced training, an adjusted daily routine and proper nutrition.

Training program for girls

For each girl, the training program for drying the body is individual. The recommendations are of a general nature.

All muscle groups should participate in strength training. If this is not done, the body will consider muscle mass as “unnecessary cargo” and destroy it.

Experts advise combining training with aerobics. Aerobic training complements strength training. At the same time, you should not overdo it. Aerobics burns fat, but during cutting, the body is deficient in nutrients, so the process of burning muscle mass can begin.
There is no universal set of exercises. Only a professional coach can choose the perfect option. When drying the body is performed at home, it is necessary to regularly monitor changes in the body. If even a slight skew appears, the program must be corrected immediately.
Include a couple of sets of ten repetitions on a rope in your home workout.
Running in the park is a great addition to the main load. Run 30 minutes. Running will pump up your legs and eliminate fat.
Alternatives to running are walking, swimming, team sports: football, basketball, volleyball.
According to the generally accepted opinion, a person burns much more energy in the morning than in the afternoon or evening.

To make home drying highly effective, reinforce your workouts proper nutrition.

Video training programs

Diet and menu for girls

It's time to talk about nutrition when drying female body. The diet and menu during this period provides protein-rich foods that help increase muscle mass.

Include chicken breast, lean fish, eggs, milk and cottage cheese in your diet. Cook the chicken without the skin, and boil the eggs.
During drying, exclude smoked meats, fatty and fried foods, canned food and pickles.
When drying the body, foods are best steamed or boiled. You should bet on fiber-rich greens and vegetables.
The number of meals - at least eight, every two hours.
Make a calorie chart.
Give up sweets. Exclude cookies, sweets, flour products, pastries and spices from the diet. You can replace it with a moderate amount of fruit.
Drink up to three liters of fluid per day. Refuse coffeebecause it removes water from the body. Instead, I advise you to drink green tea.

During the diet, it is not forbidden to arrange fasting days. Once a week, you can eat anything in moderation. This will provide psychological relief and allow you to keep the regime. Girls with enviable willpower do without it and achieve impressive results.

The subtleties of fat burning and diet for girls are analyzed in the video

We divide the drying of the body for girls into 3 stages. If you follow the instructions, everything will definitely work out, and the body's reaction to changes will be less pronounced.

At the initial stage, include carbohydrate-rich foods, vegetables and boiled foods in the diet. After a few days, start a smooth transition to protein. Eat small meals.
After 15 days, you can treat yourself to a small amount of sweets, which normalizes blood sugar. Eat carbohydrates in the first half of the day, proteins in the second. Cook with olive or linseed oil.
The third stage of drying the body is the hardest. Reduce protein intake to 5% of body weight, and the daily intake of carbohydrates to 80 grams. Supplement your diet with exercise. Swing shoulders, work out your arms, train your legs and pay attention to the development of other muscle groups.

The duration of these stages does not exceed three months. During this period, you can easily lose up to 7 kilograms.

Before starting the process, you should contact a professional trainer and nutritionist to draw up a training plan and work out a diet taking into account the characteristics of the body.

In conclusion, I will add that in a person who steadily follows these recommendations, adipose tissue goes away quickly enough. But an intense rate of weight loss is unacceptable, so weight loss must be controlled. A girl's body should lose no more than 200 grams of weight per day. At a higher speed, you can drive the body into a state severe stress, as a result, he will begin to store fat.

Adipose tissue is always present in the human body. For a woman, the minimum figure is 12% of body weight. With an athletic physique, fat accounts for up to 10%.

Greetings gentlemen and especially ladies! Today a purely female note awaits us, and it will be devoted to the next topic - drying the body for girls.

After reading, each lady will learn what drying is, what this process is, and also what drying postulates exist. In addition, we will consider the practical side of the issue, i.e. a specific training program and diet for the manifestation of muscles.

So, the key to start, let's go.

Drying the body for girls. What, why and why?

Well, April has come, which means that it is about to come ... summer. In the run-up to this event, the gyms are simply swelling with the number of visitors who want to get themselves in proper beach shape for the weekend. Well, since there are much more young ladies in the halls and information on the Internet on them is much poorer than for men, so I decided to highlight an extremely topical topic called drying the body for girls. Most likely, the note will have two (or maybe 3 or 4 ) parts, so I warn the ladies in advance - tune in to the reading :). Actually, let's get to the point...

Note:
All further narration on the topic, drying the body for girls, will be divided into subchapters.

Drying and losing weight are the same thing?

Due to the scarce information regarding giving the body a relief look, many young ladies (and not only) are not entirely accurate in the conceptual apparatus and often equate drying with weight loss. However, these are two completely different processes.

Drying - baked goods from the process of manifestation of muscles by reducing the level of subcutaneous fat to a certain percentage value ( 8-12% ) . Its main goal is to bring the muscles to the first place, i.e. cutting them out from under the fat mass. Weight loss is a general loss of body weight, and not necessarily only fat. The goal of losing weight is, for example, getting into your prenatal (or just favorite in youth) jeans, and not by pushing and tamping your body, but by a smooth, like clockwork, entrance :).

Drying the body involves the following work preceding this process:

strict adherence to the mass-gaining training program in a certain number of repetitions and approaches;
increased caloric content of the diet, helping to maintain an anabolic environment for growth;
development (in a certain ratio) adipose and muscle tissue.

In other words, drying the body for girls is not a momentary “I want to quickly dry out by the summer”, it is the conscious implementation of certain steps by the young lady and the restructuring of her diet at the right time and adjusting the training program. It follows from this that muscle drying is not a process for everyone, and it is often impractical to carry it out for the sole purpose of going to the beach beautifully several times, because the game is not worth the candle. Of course, if your life involves constant photo shoots, beach activities and relaxation, then drying is for you. If the goal is 1 once a year for 2-3 weeks to go on vacation to a warm country and show off your forms there, then keep in mind that the time and effort spent on bringing yourself into a dried form does not correlate with the time of its demonstration.

Therefore, I warned you, and you decide whether the game is worth the candle! If it's worth it, then move on.

So, as you already understood, drying the body implies the initial presence of a total mass - both muscle and fat, otherwise the process will resemble bone carving. I mean if a girl weighs 45 kg at height 175 see, then there can be no talk of any drying here. The optimal starting material for a girl with a height of 170 cm is a weight of 60 kg and an appropriate ratio of fat to muscle mass. In particular, the initial level of subcutaneous fat should be within 20-25% .

It is also important to remember that it is much easier to burn muscles than fat, so they need qualitative and quantitative nutritional and strength support during the drying period. Muscles are an energy-consuming structure, in turn, adipose tissue consumes much fewer calories. Therefore, the goal of drying is to simultaneously preserve muscle and get rid of fat.

What is drying? The mechanism for creating a relief body

Drying is based on a set of special measures aimed at reducing the percentage of body fat in the body to a certain level. Often this level 8-12% ) allows you to significantly show your muscles and see the treasured abs.

Drying activities include:

following a specific strategy for cutting carbohydrates;
drinking more water;
cutting NaCl in the diet;
increased consumption lean protein;
intake of sports nutrition products: BCAA amino acids, protein (isolate, hydrolyzate), fat burners;
reorientation of training from heavy strength to isolated, multi-repetitive, block-training exercises.

The drying process itself is tied to the manipulation of carbohydrates. They are the most affordable and fast way replenishment of energy in the body. And the main actor in energy processes is glucose. All carbohydrates (simple and complex) are broken down in the human stomach under the influence of various substances involved in the digestive processes. The breakdown of carbohydrates is a complex biochemical process that results in the formation of a monosaccharide chain called glucose. For better absorption of glucose, the body needs the transport hormone insulin secreted by the pancreas.

Excess Carbohydrates

When you eat carbohydrates, the body goes into an intense mode of increasing and storing glucose. It begins to accumulate rapidly in muscle fibers and liver cells, forming a supply of such substances in the form of a glycogen depot. If carbohydrate control is not moderate and the latter continue to enter the body, and their number exceeds the norm, and muscle fibers and liver cells are “clogged” with glycogen, then glucose is converted into fat. This excess fat is stored in fat cells, adipocytes. This process is reversible, so if the body is deficient in glucose, it takes it from glycogen. When the source is exhausted, the production of glucose from fat cells begins. The process of breakdown / destruction of fats (lipolysis) is complex and requires a significant expenditure of energy.

Lack of carbohydrates

In acute glucose deficiency, the process of splitting fats is not complete, and under-digested residues and ketone bodies accumulate in the body, the blood becomes acidic, which leads to the development of ketoacidosis. To suppress this process, burn ketones and help the body, you need to refuel with carbohydrates. Otherwise, poisoning and intoxication increase. organism and man may fall into a coma.

Conclusion: "carbohydrate-free" really leads to the breakdown of fats, but it is dangerous, because. leads the body to ketoacidosis.

Drying the body for girls: features

The process of drying the body is (to a greater extent) not a way to rid the body of excess fluid, it is effective method burning fat, the main source of energy in which carbohydrates are. female body is more sensitive (than male) to various biochemical changes that occur in it. Therefore, it is important here not to go too far, bringing it to exhaustion / coma, and load the body with carbohydrates (including simple ones) in a timely manner. Another feature is the presence of the original drying material, i.e. muscle mass - it should be. Due to the fact that ladies are not used to working in a power style and free weights, it will be necessary to step over from fitness-toning workouts to mass-gaining ones by choosing a special training program.

The drying training program for girls implies a large number of repetitions and light weights due to the fact that their (your) body is better able to tolerate long-term loads (more enduring) due to the predominance of slow reds.

Step #1. Arithmetic

It is important to understand, even before the start of drying procedures, which body (with what composition) can be obtained as an output. And this will help us understand a simple example and arithmetic. Suppose we have a girl Christina weighing 60 kg, growth 175 cm and percentage of subcutaneous fat 20% . The task is to determine the weight at 10% fat and maintaining the current gained muscle mass.

The table below shows the basic arithmetic for reaching the ideal weight.

Note:

Net muscle mass is a conditional value reflecting the weight of muscles, bones, blood, organs, with the exception of fat.

As you can see, the weight should be 54,3 kg, i.e. need to lose body fat 6 kg.

Step #2. Keeping a food diary

Losing fat mass while maintaining muscle mass is, first of all, a matter of the right approach to nutrition. The energy balance equation says that if you eat fewer calories than you burn, you will lose weight. Otherwise, mass recruitment will occur. Therefore, you will have to count calories, both total per day and at each meal.

Here's what it might look like.

I do not argue, this is still a hassle, but no one said that it would be easy. As an assistant-facilitator in calculating KBJU, you can use specialized programs for counting rhymes or online calculators on the site, for example, this one.

Having such a table at hand, you can manage your diet and the ratio of its micronutrients, changing their amount depending on the change in figure. (decrease / increase in fat mass). The main rule when drying is an increased dose of protein. Remember, lean protein should make up the majority of your diet. (from 40 before 50% ) daily diet.

Protein makes you feel full and helps maintain muscle mass by protecting it from burning out. Vegetables/fiber are excellent pairings with protein, so make meals with a combination of these foods.

So now let's talk about...

Drying the body for girls: basic rules

It is very important in the process of drying to obtain not only the desired effect for the body, but also to avoid negative consequences for the body. Compliance with the following rules will help you in solving these problems.

Rule #1

Throughout the day, maintain a stable level of sugar, without jumps up and down, for this, stick to fractional nutrition ( 5-7 tricks) and the right products.

Rule #2

Consume Quantity pure water\u003d [your weight] x0.03. Cool water allows the body to expend more energy on its utilization.

Rule #3

Learn how to count calories and gradually reduce your intake, but remember that cutting calories from carbohydrates in the diet can eventually deplete glycogen stores, which can cause burning of active muscle tissue. Increasing carbohydrates by 100-200 gr 1 once a week will replenish glycogen stores enough to avoid muscle loss.

Rule #4

The correct drying process should take from 8 before 12 weeks.

Rule #5

Drying workouts involve high intensity (high reps, light weights, chaining exercises into sets/supersets) or strength training (better for men).

Rule #6

When cutting down on carbs, increase your lean protein intake so your body doesn't burn muscle, especially from the figure. 1,5-2 to/ 1 kg up to 2-3 gr.

Rule #7

If there is a sharp caloric restriction, then the body will try to store energy in reserve, slowing down its metabolism. Moderate calorie reduction (weekly decrease by 100-200 kcal), allows the body to switch to the consumption of fat and not enter the metabolism into a tailspin.

Rule #8

With respect and gratitude, Dmitry Protasov.

The term "drying the body" is increasingly heard in the circles of regulars gyms and just lovers of physical activity. But, in fact, this question concerns professional athletes and bodybuilders, and they are asked to them during the preparation for the competition.

What is the secret of such tests, which will give an intense fat-burning sequence of training and special diet food how necessary are special supplements, preparations and what consequences of the wrong approach to self-drying the body at home can expect you on the way to an ideal body?

Let's figure it out.

What is drying

Drying the body is not just an active process of losing weight, it is a whole range of activities aimed at intensive burning of subcutaneous fat to draw a beautiful relief.

Based on the definition, the conclusion follows: drying is necessary for those who have gained sufficient muscle mass, actively carried out cardio and strength training to reduce volumetric fat deposits (no more than 20% of the total body weight).

Accordingly, if you are only paving the way to the desired proportions, then before drying, you need to go through the mass gain path.

Drying and diet are completely different things!

Dietary nutrition is a rational approach to the choice of food consumed to maintain a healthy state of the body, is chronic and observed throughout life, and not occasionally. In other words, diet is a lifestyle.

And drying, in turn, is a short-term event for a short summing up of the body to certain standards.

Drying is actually stress for the body and reducing fat to 5% under normal conditions does not seem necessary, our body is programmed for a moderate fat content and will always strive for this. This is extreme fat loss.

Specifically for nutrition

The most important thing during the drying period of the body is to almost completely eliminate carbohydrates. But then you say: there are carbohydrates in absolutely any product! We will say: yes, that's right, but we focus on those foods where the carbohydrate content is reduced to an absolute miser, and protein prevails.

Foods rich in protein:

Low-fat varieties of fish: hake, cod, pollock, blue whiting, river perch;
Meat: chicken fillet(without skin and fat), rabbit meat, veal;
Seafood: squid and shrimp;
Unlimited egg white ;
Low-fat cottage cheese .

What can be from carbohydrates:

Oatmeal and buckwheat porridge (for early stages drying);
green vegetables and fruits, including avocados (in the first weeks of entry); vegetables, if desired, can be seasoned with valuable oils (sesame, linseed, olive, hemp, etc.);
honey (with a gradual reduction to scanty use).

1-1.5 weeks before the expected end of the drying period, carbohydrates (except for vegetables) are reduced to the lowest values.

What we completely exclude from the diet:

dressings, sauces and other gastronomic garbage;
salt (can be replaced with lemon juice);
confectionery and flour products;
starchy vegetables;
dairy products (except cottage cheese).

Important: drying is not a synonym for hunger. Professional bodybuilders eat up to 6-8 times a day in small portions!

This accelerates the metabolism and does not lead to the loss of muscle mass, which can be destroyed faster than adipose tissue.

entrance and exit

As in any balanced diet, healing fasting and healing diet, so in the diet during the drying period there should not be a sharp reduction in the volume and quality of food.

Approximately 1-2 weeks, and preferably a month before the planned drying of the body at home, the list of non-recommended foods consumed should be gradually reduced.

Getting out of drying (in terms of nutrition) is even more important than entering: the body needs adaptation, since all enzymatic and digestive processes require restructuring.

What's with the water

If you don't want to drink, don't. The common misconception about the benefits of consuming large volumes of water is a misconception.

Focus on thirst and do not force yourself, you get enough liquid with food and drinks. In the final days of drying, drinking a lot of liquid is completely not recommended and even undesirable.

One but important advice: you can drink no later than 20 minutes before eating and no earlier than 2-3 hours after eating, the food you eat will be digested as efficiently as possible.

Postulates of nutrition

The diet is dominated by easily digestible protein with a sufficient amount of vegetables. It is better to forget about culinary masterpieces for the drying period - the simpler the food is cooked, the better: protein omelettes, vegetables with a drop of oil, cottage cheese without additives, seafood and fish with lemon juice.

And do not forget about the carbohydrate window, which will be opened 15 minutes after the end of the workout and the protein window (30 minutes later).

Workout

Have not gained weight - it makes no sense to dry. An intense fat burning process is necessary to draw muscles, but if there are none, drying will be ineffective and no aesthetics will be observed.

Cardio load

Bodybuilders in preparation for the competition conduct cardio up to 8 times a week.

It is advisable to divide aerobic training into two blocks, perform it as intensively and as intervals as possible. This will allow you not to burn valuable muscles.

anaerobic work

No one excludes pumping muscles. You perform all the same exercises as during the mass gain period.

But! Hone the quality by performing approaches more slowly (drawing out), you can use less weight, but perform exercises without the slightest momentum.

Do not forget to breathe: inhalation and exhalation accompany the movement throughout the entire amplitude, at the maximum contraction point, make a powerful release of oxygen to the last drop and a 2-second honest delay, after which immediately begin a calm breath.

In the lower phase, linger for one second and until the end of the approach, keep maximum tension in the muscles being worked out. Try to isolate the honed area: tension in other parts of the body should be completely absent and even the muscles of the face should be relaxed.

While pumping the abdominal muscles, do not strain your neck to avoid injury and more emphasis on the abdominal muscles themselves, your fingers barely touch your head.

Sandwich-type workouts are effective: at the beginning, 15 minutes (after a good warm-up), do a cardio intensive. Then you start working out individual muscle groups and complete everything with interval cardio loads for 30-40 minutes.

A set of exercises for girls on drying the body and nutrition issues are discussed in the video.

Bioadditives

Whether or not to use additional drugs is an individual question, and this is especially true for drying at home.

Do not confuse supplements with steroids and other "chemistry"

Proteins

If you do not eat enough protein per day (3 g per 1 kg of weight), then the muscles you have gained will go nowhere. If you see an athlete with a shaker after a workout, it is immediately clear that he is closing the protein window with protein powder and additional elements.

In most cases, one scoop of the mixture equals approximately 10 egg whites. Calculate the amount of protein in food consumed per day and draw conclusions.

BCAAs (Branched Chain Amino Acids) are three essential amino acids that cannot be produced by the body on their own: leucine, isoleucine, and valine. During a period of limited nutrition, the regular intake of these amino acids is of particular importance.

Participate in muscle building, high-quality protein absorption and processing lactic acid and other by-products of the breakdown of substances into glycogen.

The most rational intake scheme is half an hour before and immediately after training in the amount of 5-10 g. About 200 g of beef can cover daily requirement in these amino acids.

vitamins

The need for adequate intake of vitamins increases during the drying period. Of particular importance are B vitamins (thiamine, pyridoxine, cyanocobolamin, etc.) and minerals (especially chromium), which in largest quantities present in the liver, whole grain bread, cereals and yolks.

But, as we remember, we removed these products from the diet, therefore, without vitamin complexes not enough.

Separately, we highlight L-carnitine, which is easily available in a pharmacy at an affordable price, it is a natural vitamin-like supplement that will give you a surge of strength by stimulating fat oxidation in mitochondria (energy generators in cells), increase metabolism and speed up the fat burning process.

Also, the utilization of lactic acid from the tissues will increase, the level of cholesterol in the blood decreases. As a bonus, you get an immunity boost, as levocarnitine has antioxidant properties and protects cells from the action of free radicals.

4 g of levocarnitine is enough for tangible results of increasing the productivity of training, but 8 g of the substance per day will be effective. You can find L-carnitine in tablets, capsules and solutions.

Consequences

Dear Diet Lovers! Real "drying" lasts up to 1 month as a means of preparing for going out (for example, for competitions) and stretching this process for several months is absolutely not recommended if you do not want to exhaust your body with all the ensuing consequences.

The optimal drying time is 12 weeks.

Professionals cope in 5 weeks, but this requires a lot of effort from the body.

Absolute rejection of carbohydrates is fraught with ketoacidosis, which can be recognized by the smell of acetone from the mouth. This is an extremely dangerous condition and signals the need to adjust the diet.

It is better to keep sweet juice or a piece of dark chocolate with you in case of fainting.

Watch the rate of fat burning: it is optimal to lose 1 kg per week. Otherwise, there is an excessive waste of muscles.

Contraindications for drying the body:

diabetes;
diseases of the gastrointestinal tract;
cardiovascular diseases;
pregnancy and lactation.

Common sense

Although we are talking about drying the body at home, this issue should be considered from a professional point of view, since the effectiveness of drying depends on a comprehensive, thorough approach to nutrition and training, daily routine and saturation of the body with the correct concentrations of biologically active substances.

Drying the body at home is absolutely real. An absolute plus will be a consultation with a doctor and individual advice from an experienced trainer who, taking into account the structural features of your body and other parameters, will give advice on the types of training and their intensity.

In the video - exercises for drying the whole body at home.

In contact with

Drying the body is the process of getting rid of the subcutaneous layer of fat to give the body more relief. The main rule is the selection of the correct and limited diet with the presence of physical activity. Thus, it will take several months to achieve the desired result.

Drying the body is characterized by the following activities:

maintaining a training program that consists of performing a certain number of repetitions and approaches;
development of adipose and muscle tissues.

Features of nutrition during drying of the body

Athletes who decide to dry the body need to go through two stages: weight gain and fat burning. The fact is that it is impossible to achieve muscle building without increasing body fat. Obtaining a relief body is not feasible without a set of muscle mass, after which it is time to dry to achieve a visible effect. When burning fat, athletes have to limit themselves in calories and consume them 10 times less compared to gaining muscle mass. It turns out that there is a big difference between diets during drying periods.

Nutrition for drying the body: a menu for men. As soon as the second period of cutting comes, do not completely remove carbohydrates from your diet, as unstable blood glucose levels arouse an uncontrollable appetite and make you feel hungry and tired. To stabilize sugar in the body, it is recommended to turn to a regular diet and a balanced diet, where carbohydrate intake will gradually decrease.

Nutrition for drying the body for men

During drying, you must first partially, and then completely abandon carbohydrates, even fast ones. The recommended drying time is 6-8 weeks. Experienced athletes prefer to limit themselves to 4-5 weeks. According to the recommendations of nutritionists, carbohydrate days should alternate with protein days when you feel discomfort.

Diet for drying the body: menu for men. The beginning of the diet is characterized by the departure of the body from its usual metabolism. In this case, you can not do without reducing carbohydrate intake by about 20-30% of the norm. If during the week no discomfort arose, then it is allowed to adhere to such a regimen further. The main thing to remember is to follow the menu, which consists of 80% of proteins. Next, try to achieve a smooth decrease in the use of foods high in starch, monosaccharides and polysaccharides. It turns out that the average calorie daily ration should not exceed 1300-1500 kcal, but these indicators are individual for each person. To prevent the risk of health problems, do not forget to monitor his condition.

If it is impossible to independently compose your diet, we recommend that you turn to ready-made nutrition programs that are developed by experienced nutritionists. They are suitable for those who want to get rid of extra pounds. The process of weight loss is smooth and contributes to the preservation of muscle mass due to the correct ratio of KBJU. For men, the 1500 Kcal REDUCTION program is ideal. The features of the program include the lack of hunger, the normalization of metabolism, five meals a day and a unique diet.

Diet for drying the body: menu for women

Consider a list of products that are allowed for use by women when drying.

Dairy products and eggs. Give preference to low-fat dairy products: cottage cheese with a fat content of less than 5% and kefir with a fat content of 1%.
Meat. This is not about fatty meat at all, but about boiled chicken breasts, which are pure protein.
Slowly digestible carbohydrates. These include bread and cereals. Porridge is a great start to the day. Just let her make her own.
Seafood. Fried fish cooked not in oil and seaweed are allowed.
Fruit. Proper drying bodies for girls is impossible without eating fruits in small quantities. One apple eaten a day will be enough. It can also be replaced with grapefruit, lemon, but not banana.
Vegetables. All green vegetables are a good addition to the diet. Potatoes will have to be abandoned.
Quick drying of the body for girls is the observance of certain rules. For example, try not to eat 2 hours before a workout and 1.5 hours after it, as this will use the fat layer under the skin during recovery and energy. To maintain muscle mass, pay special attention to monitoring protein levels. Eat about six small meals a day, and after 6 or 7 p.m., give up cereals and cereals.

Want to save yourself the hassle of preparing healthy meals? Then the 1000 Kcal REDUCTION program will help you, helping to maintain the balance of proteins, fats and carbohydrates. As a result, you will achieve weight loss without losing energy and maintain an excellent emotional state. Delivery is carried out both in Moscow and in the Moscow region.

Basic rules for drying the body

Fractional nutrition to stabilize metabolism.
The daily rate of water consumption is 1.5-2 liters per day.
Mandatory presence of breakfast in the diet.
Diet without flour products and sugar. But once you can afford something delicious.
Most of the calories should be consumed during the first two meals.
Don't eat before bed. No cereal after 5 pm. A late snack should be fruits and kefir with no fat content.
Try not to abuse alcohol, which causes overeating and can irritate the stomach lining.