Body drying for girls and women. Rules, exercises, nutrition at home

Why is body drying necessary?

First of all, bodybuilders use drying. With this regimen, they prepare their bodies for competition by maximizing muscle definition to show the judges the results of their hard work in the gym.

How will drying your body help girls just starting to learn fitness? Many people are familiar with the situation when significant efforts are made to achieve a beautiful physical shape, but the result leaves much to be desired. The problem is that in the female body, due to the characteristics of metabolism and hormonal levels, the percentage of subcutaneous fat is much higher. The carbohydrates we consume are the main source of energy during sports activities, but the excess is easily transformed into fat deposits.

Drying is the most effective way to combat excess carbohydrates. During drying, the process of burning fat starts, the fat layer of the body decreases, and the muscles strengthen and appear, giving the body a toned appearance.

Drying is mistakenly compared to losing weight; these are different processes. When the body loses weight, a decrease in body weight occurs due to the removal of excess fluid, the loss of not only fat, but also muscle mass. A cutting diet and exercise regimen aims to change body shape, strengthen and improve overall well-being without losing existing muscle mass.

Drying the body at home for girls: basic principles and menu

Drying the body for girls at home is aimed at burning excess fat deposits in the body, and at the same time increasing muscle mass, which is ensured by an increase in protein foods in the diet. Its obligatory condition is a minimum amount of fats and carbohydrates in the diet, which cause the accumulation of fat in the body.

The advantage of drying is that it is aimed directly at burning fat deposits, and not at removing excess fluid from the body. In this case, muscle mass is not lost, but, on the contrary, strengthened. In addition, proteins satiate well, so painful feelings of hunger can be avoided. But a certain weakness due to a lack of carbohydrates is possible, so it is important to stick to drying for no longer than the permitted period and help the body by taking vitamin supplements.

Weight loss over the entire drying period will depend on a number of factors. Drying the body for girls at home minus 15 kg is guaranteed - this is real, but in general everything is individual. Weight loss will depend on age, initial weight, strict diet, and physical activity. Do not chase the numbers on the scale, because it is known that muscles are much heavier than fat.

Diet during drying

The lion's share of success during drying is attributed to a well-designed diet, which must be strictly adhered to. There are several general rules:

• It is forbidden to go hungry. The goal of nutrition is to pump up your metabolism and start the fat burning process. Refusal of food, on the contrary, will lead to stress, and any substances entering the body will accumulate in reserve, which will reduce the overall effect of drying.
• Maintaining water balance. Girls need to drink enough water while drying their bodies, at least 2 liters per day.
• Fractional meals. Five or six meals a day will help avoid feelings of hunger and will not overload the gastrointestinal tract. You should eat often, but in small portions. It is forbidden to skip breakfast and eat too much at night - such mistakes lead to breakdowns, slowdown of metabolism and poor results.
• Minimal intervention in the cooking process. Food must be fresh and prepared by baking, stewing, boiling, steaming or grilling without oil.

Drying girls' bodies: results, before and after photos

In order for the drying result to please you with the beauty of the body and the relief of the muscles, it is necessary to remember that muscle tissue is broken down much more easily than fat tissue. Therefore, in order to get rid of fat, and not muscles, it is necessary to pump them up before starting drying.

In general, the drying results look very impressive:

Drying effect: before and after

Losing excess weight by drying your body

Getting rid of subcutaneous fat thanks to drying

Drying result for girls

Modeling ideal body contours using drying

Drying the body for a month

Prohibited Products

To achieve maximum results, you must avoid the following products during the drying period:

• any bakery and flour products, including durum wheat pasta;
• alcoholic, carbonated drinks and tonics, even those marked “zero calories”;
• fatty meats, sliced ​​meats, sausages;
• fatty dairy and fermented milk products;
• butter, margarines, spreads, soft cheeses;
• ready-made sauces, ketchups, dressings, packaged broths;
• simple sugars.

If you wish, you can allow yourself one teaspoon of honey or peanut butter per day. Pasta is allowed to be eaten no more than once a week, whole grain bread or biscuits with bran - no more than 50 grams per day. It is recommended to choose only citrus and sour apple varieties as fruits, no more than one per day. Other types of fruits and berries are prohibited.

Minus 15 kg guaranteed

Proper drying will allow you to lose about 15 kg of excess weight. To achieve this result, you must adhere to the following rules:

• You cannot start drying unexpectedly. You need to gradually reduce carbohydrates over several days.
• It is important to pay attention to your condition. At the first discomfort, you need to stop the diet.
• It is necessary to strictly adhere to the day and night routine. Sleep should take at least 7 hours.
• Stressful situations and nervous tension should be avoided.
• 14 days before drying, it would be a good idea to take hepatoprotectors.
• Physical exercises should be carried out for at least an hour 3-4 times a week.
• It is better to prepare a diet in advance, taking into account calories and select equipment for exercise.
• Optimal cooking methods are boiling, stewing, steaming.
• Drink about 2-3 liters of water per day.
• They eat 5-6 times a day at the same hours.
• Calorie expenditure should be greater than the amount consumed.
• To make drying more effective, it is recommended to regularly visit the bathhouse, carry out body wraps and massages, and drink green and ginger teas.
• It is important that the training is intense. This is the only way to deal with fat deposits.

When drying the body, confidence in success and the right attitude play a special role.

Drying: periods and their duration

The dry diet is very similar to the famous protein diets. You need to get a kitchen scale. They will help you calculate the daily calorie intake that must be observed, otherwise all efforts will be in vain.

Calculation of starting values:

For a girl weighing 50 kg who actively trains in the gym several times a week, the daily requirement is approximately 1500 kcal. Proteins and carbohydrates “weigh” 4 grams per calorie, fats 9 grams.

• proteins 40% = 1500x0.4/4 = 150 g/day
• fats 30% = 1500x0.3/9 = 50 g/day
• carbohydrates 30% = 1500x0.3/4 = 112 g/day

It is necessary to eat in this mode for several months before drying. The balance of BJU can be changed, for example, if there is a gain in muscle mass, then the recommended values ​​are B 50%, F 15%, U 35%. Many girls, without thinking about health, immediately switch to a low-carbohydrate diet. This is strictly prohibited!

The drying process is long and takes many weeks, and the amount of carbohydrates is reduced gradually. Non-professional drying for beginners is divided into the following weeks:

You should get out of drying without harm to your health, gradually increasing the amount of carbohydrates consumed and reducing the amount of protein until the recommended norm of BJU is reached.

Cutting diet menu for girls

A body drying diet for girls at home is based on protein foods, which saturate the body with useful substances and maintain muscle tone. Let's consider from what sources we will get this protein.

The main protein component that promotes weight loss is chicken breast , which contains a large amount of protein (up to 24 g per 100 g) and a minimum of fat (about 2 grams). Chicken meat is an easily digestible product that cannot lead to the formation of fat, but, on the contrary, helps you lose weight.

The breast must be cooked correctly. A fried or smoked product, on the contrary, will lead to weight gain. Boil it or steam it - this way it will be as healthy as possible.

Along with breast, an important source of proteins is cottage cheese . It is also high in protein and low in fat. It is recommended to consume a non-fat product, but with a fat content of no more than five percent. Cottage cheese contains milk protein casein, which is well absorbed by the body. Therefore, this product can be eaten in the evening without worrying about your figure.

Other sources of protein that are useful for girls to dry at home are kefir, low-fat fish, egg whites, veal, turkey, and rabbit.

To dry your body at home, it is very important to maintain the correct ratio of proteins, fats and carbohydrates. Drying is divided into several stages : in the first week the amount of carbohydrates will be 2 grams per kilogram of weight, in the second - 1 gram per kg of weight, the third - 0.5 g per kg of weight. The amount of protein increases. Afterwards, we gradually increase the carbohydrate content in the diet, thereby returning to a normal diet.

Healthy sources of carbohydrates are porridge, durum wheat pasta, fruits, dried fruits. It is also important to consume permitted fats, since without them the body will not be able to function normally.

It is very important in the question of how to dry the body of girls at home, to drink a sufficient amount of water , which takes an active part in the processes of metabolism and fat burning. We are talking specifically about clean drinking water, ordinary or mineral. All kinds of soda and juices are prohibited.

Also consider the following recommendations , which are extremely important for drying efficiency:

• Be sure to have breakfast - this is the most important meal of the day.
• Eat often and in small portions.
• Don't go hungry. If you really want to eat, snack on something high in protein and low in calories. But be sure to stay within your calorie allowance.
• Give up bad habits - they are incompatible with sports and proper nutrition.
• Smoothly reduce the amount of carbohydrates in your diet and increase it just as smoothly.
• More than 70% of the calorie intake should be consumed before 18.00.
• We eat carbohydrates in the first half of the day. The last meal should be no later than three hours before bedtime.
• Do not eat an hour before training and 1-2 hours after it.
• Fruits are allowed, but unsweetened and in limited quantities: green apples, kiwi, grapefruits, lemons.
• Green low-calorie vegetables are useful: cabbage, cucumbers, herbs, and so on. They are sources of valuable vitamins, in addition, they contain a lot of fiber, which improves intestinal function.
• Do not dry for longer than allowed, otherwise such restrictions in the diet can lead to disastrous consequences.

Among other things, effective drying at home should include physical exercises, which will be discussed below.

Drying has contraindications. Pregnant and lactating women suffering from diabetes, kidney disease, liver disease, and gastrointestinal tract should not adhere to it.

Sample body drying menu for a week for beginner girls

Snacks are added between main meals. For example, a fruit (apple or orange), a few nuts, a glass of low-fat kefir or yogurt, a portion of cottage cheese, hard cheese with bread. Before going to bed, you can drink a glass of kefir or eat a portion of cottage cheese.

Physical exercise

During drying, you need to perform various exercises. Aerobic exercise (running, walking, swimming) is recommended to increase endurance. In strength exercises, it is recommended to reduce the weight and increase the number of repetitions and approaches to 15-20 times. Rest between approaches is reduced. Girls can perform body drying exercises at home. The equipment used is dumbbells weighing 2-3 kg, jump ropes and a mat, and the training time is 45-60 minutes. Example workout (sets/times):

1. Warm up to warm up your joints and muscles.
2. Deep squats 4/30.
3. Push-ups 4/15.
4. Ab crunches 4/20.
5. Leg swings 4/30 for each leg.
6. Dumbbell raises to the sides from the chest 4/20.
7. Plank 1 minute.
8. Buckles with skipping rope 1 minute.
9. Stretching.

Every other day, it is recommended to conduct a full-fledged cardio workout outdoors or in the gym, if weather conditions do not allow.

Evaluation of results

Before drying begins, the main body volumes (chest, waist, hips) and weight are measured. It will not be superfluous to weigh yourself on special scales that show the percentage of fat mass. To objectively assess achievements, you can repeat measurements once a week. Muscle definition will be good when the percentage of fat mass is reduced to a threshold of 15-20%. Lower threshold values ​​are intended exclusively for professional athletes.

We figured out how to dry the body for girls. Remember that this mode is intended only for athletic, endurance people. If you have never played sports or have health problems, you will definitely need specialist consultation and a preparatory period.

Dry yourself properly!

Nutritional recommendations for self-drying

The first thing you need to do is to collect a wide variety of information about drying the body for girls and women at home - this is the menu and exercises for the week and even for the month.
This will allow you to clearly determine how the drying will go and what results it will bring.

Good news for girls - you don’t need to starve when drying! Quite the contrary, athletes eat frequently (six to twelve times a day).

The basis of nutrition is proteins, they saturate the body and take one and a half to five hours to digest, so you feel full all the time. The main thing is not to eat at night. Eating a heavy meal before bed interferes with the body's functioning.

As nutrition changes, stress arises for the body. To help him, drink water, at least one and a half to two liters a day. Green tea also helps.

Drying does not require hunger!

Do not exclude fats from your diet; consume them only in small doses. Olive or flaxseed oil are suitable for this purpose. If desired, supplement your diet with pharmaceutical supplements and vitamins, but this is not necessary if you have properly balanced your nutrition plan. Supplement your meals with vegetables, eat apples.

Carbohydrates are also important for the body. Flour and sweets will have to be excluded, but for a harmonious diet it is recommended to leave porridge and cereals (buckwheat, oatmeal, wheat - lice’s friends), and nuts in the diet. The only rule is to eat carbohydrates for breakfast. After this, stick to protein foods.

It is important to finish drying gradually. Since the process takes a certain time, sudden changes will not benefit the body. Add familiar foods to your diet in small quantities and gradually.

Postpone drying if:

• you have digestive problems;
• diabetes;
• You are pregnant;
• you are feeding the baby.

Girls in these situations should not dry themselves.

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