Drying the body is a concept that came from bodybuilders. Some mistakenly believe that this process is the same as regular weight loss. In fact, there are certain differences that it does not hurt to be aware of. For example, drying the body is carried out mainly for professional athletes in order to prepare them for the competition. But this is not recommended for ordinary people, as it can harm health. Therefore, you will either have to abandon the idea of ​​\u200b\u200bstarting to dry, or remember the basic rules that will help avoid negative consequences.

What is body drying?

Drying is getting rid of the fat layer so that a beautiful relief appears, and each muscle is drawn. After it, the body acquires an attractive and toned appearance. The result is achieved not only due to a special diet, but also with the help of proper physical activity. The program should be compiled individually for each person and strictly controlled by the coach.

Many people are interested not only in what drying is, but also how it is carried out. First of all, you should talk about. It should not be rigid, similar to starvation. Its essence lies in the fact that the athlete must minimize the amount of carbohydrates consumed. Thanks to this, fats will begin to actively break down and in a couple of months it will be possible to lose 10-20 kg. At the same time, the muscles will remain and acquire a pronounced outline.

An ordinary person needs to know that the result will not remain for long, so it makes sense to strive for it only among professional athletes. This is due to the fact that in order to be allowed to compete, their body must have a certain look, which can only be achieved by eliminating carbohydrates.

How to dry for men?

Basically, the stronger sex wants to pump up muscles, since for ordinary women the goal is simply to tighten the figure and get rid of extra pounds. Therefore, most often the question arises, what is drying the body and how to do it, specifically in men. It should be understood that drying should begin, realizing all the possible negative consequences. If you really need it, then you can already think about how to do everything right.

It is impossible to start drying the body abruptly, as this is a strong stress for the body. You need to reduce the amount of carbohydrates consumed slowly, gradually approaching 130-150 g per day. The exact number must be assigned individually by the coach.

There is a danger of losing muscle along with fat. To prevent this from happening, you will have to take vitamins and amino acids. They are found in sports nutrition.

As for training, their intensity should be reduced. Because of the rejection of carbohydrates, even healthy people experience weakness, dizziness, apathy, and even depression. Therefore, you need to exercise in the gym or at home less in time and intensity than usual.

Do not be surprised if you cannot lift the previous weight, as the strength will decrease for this period. No need to overexert yourself, as the desire to quickly bring the body into shape will have a bad effect on health.

How is body drying done for girls?

Women should understand that drying the body should not be done just for the purpose of losing weight. To do this, it is better to choose a regular diet and not torturing the body. If it is still important to know what drying the body for girls is, then the question can simply be answered. The principle is no different from that used for men.

If we talk in more detail about nutrition, then coffee and black tea, any sweet and alcoholic drinks will have to be excluded. You can replace them with mineral water and green tea. Dairy products are not recommended, as they retain fluid in the body.

From food, it is preferable to eat steamed chicken breast, vegetables, oatmeal or brown rice. Fruits are apples. In general, the number of calories should not exceed 1800 per day. If everything is done correctly, then the body will perceive the process normally, and the result will pleasantly surprise you.

Many girls want more than just a slim body. Many dream of a beautiful muscle relief, which is not so easy to achieve. One of the most common ways is body drying for girls. Its main aspects are properly selected training and physical activity, as well as diet. At the same time, the training program should be thought out to the smallest detail. Those women who want muscle relief must perform all exercises correctly.

During drying, it is necessary to focus not only on training, but also on compliance with all the rules of the diet, in particular, constant monitoring of calories consumed. It should be understood that with a lack of nutrients in the body, the drying process will greatly slow down. In turn, this can lead to various negative consequences, both for the shape of the body and for the health of the body. It is worth paying attention to the fact that drying programs for women and men are different. Girls need less aerobic exercise and the same amount of athletics. Nutrition for men and women is completely different.

It should be understood that simply cutting calories is not a panacea. This of course will help to dry out, but this process will affect muscle mass. Due to the lack of nutrients, the body will look for a spare source and it will be the muscles. Therefore, before taking any action, it is necessary to clearly understand what drying of the body is and why it is needed.

To do this, you need to remember that carbohydrates can be both simple and complex. The former are found in dishes such as confectionery, flour products. Their regular use leads to obesity.

Complex carbohydrates contained in black bread, cereals, pasta have practically no effect on girls' body weight. However, it should be understood that both simple and complex carbohydrates should be consumed during drying in a very limited number. Proteins should be much more in the diet.

We observe the correct proportions and calorie content during drying

The amount of proteins, fats and carbohydrates consumed depends on the girl's body weight. For example, for those who weigh between 50 and 55 kg, a dosage of 100 g of protein is recommended. At the same time, more than 60% of this norm should be ingested in the form of animal food and protein protein. If it is not possible to completely eliminate fatty foods from the diet, they should be limited to a minimum. In this case, their use occurs without harm to the body.

Important! To get a relief belly, girls need to ensure that there is no more than 10% fat.

To calculate the norms for calories, it is also worth starting from your own weight. 35-40 kcal is allowed per 1 kg. In this case, the daily rate must be divided into 5-6 meals. Each serving should contain no more than 40 grams of protein. If you eat with long breaks, this will lead to a decrease in efficiency due to a decrease in metabolic rate.

It is allowed to eat at night, but the portion should be small and consist exclusively of healthy foods. The best options are a protein shake or low-fat cottage cheese.

Important! The drying process should start and end gradually. In the first week, it is recommended to maintain the amount of the nutrient at 40%, the next - 35%, after - 25-30%. To avoid health consequences, it is recommended to return to a normal diet gradually.

It is impossible to get a slender and stretched figure with embossed muscles. To dry the body, regular exercise is essential. Maintaining muscle mass is one of the most important principles of cutting.

At the same time, it is important to observe the following aspects for compiling a diet menu:

• The basic products will include chicken breasts, boiled proteins, squid fillets, lean white fish. For their preparation, traditional or steam cooking is used. They can be used without time limits.
• Sources of carbohydrate that need to be controlled in quantity are oatmeal and buckwheat porridge, rye pasta, cabbage, cucumbers, greens.
• As a drink, it is best to use only pure water or ginger tea without the addition of a sweetener.

Sugar must be completely eliminated. It is not used in drinks or cooking.

Drying the body for women implies the complete exclusion of the following products:

• Dairy products due to their content of the monosaccharide lactose. This substance is milk sugar.
• Flour and confectionery products, which contain large quantities of simple carbohydrates.
• Fried meat, lard and other sources of fat.

Where is the security line?

You can't dry indefinitely. The optimal result, which does not entail negative consequences for the body, is a fat loss of 200 g. At the same time, weight loss per week should not exceed 1.5 kg for girls of any complexion. If this indicator is higher, then the muscles lose their mass and shape.

Practical advice: It is worth paying attention to training. Aerobic exercise requires a lot of energy and puts a lot of stress on the body. They can be safely equated with strength training.

Sports nutrition and drying

Thanks to the presence of effective sports supplements, the desired result can be achieved faster. Their main advantages are that they help to improve the functioning of the kidneys, gastrointestinal tract.

But you need to remember the basic rules of admission.

• Creatine It is a popular and effective product that allows you to quickly get the desired result in bodybuilding. Recommended for those girls who want not only to gain relief and lose the maximum amount of fat. However, it is necessary to increase aerobic loads.
• Protein. Recommended for milestones of girls who want to dry the stomach and the whole body. Its positive property is that it provides the body with protein and amino acids, the absorption of which does not require a large amount of energy.

• If the weight is more than ideal by 8-10 kg due to the muscles, then it is recommended to use amino acids and protein in the diet. Protein powders and BCAAs have good recommendations.
• Before the start and immediately after training, you need to consume 5 g of BCAAs.
• Protein shakes are drunk an hour after exercise.
• Before training (1.5-2 hours), it is recommended to consume protein shakes with a small amount of carbohydrates.

We create the right training cycle for drying

Many do not know how to dry the body at home so that the body develops evenly, there are no consequences for the body. For a good result, you need to choose a good set of aerobics and athletics. The correct training set for drying girls consists of exercises during which all the muscles of the body are involved. At the same time, it is recommended to do 5-6 sets when repeating workouts for the lower body 15-20, for the upper body - 12-15. The recommended interval between sets is 90-120 seconds. Thanks to this scheme, the maximum number of muscle fibers is involved in the work and anabolic processes are activated.

Practical advice: If there is a large body fat, then it is recommended to abandon the breaks between sets and use circuit training instead of the scheme described above. If strong weight loss is not required, then you can do aerobic exercises and pumping workouts.

A set of exercises for drying the body of girls should also include running on an exercise bike; bicycle ergometer or ellipsoid. Frequency - three times a week. At the same time, on free days, it is necessary to give the body a rest and recover. Otherwise, excessive loads can lead to health problems. Subject to all the rules, every girl can achieve amazing results. Only due to the muscles you can gain up to 15 kg of weight.

Drying contraindications

The main contraindications for drying are:

• pregnancy;
• violations of the liver and pancreas;
• diabetes;
• lactation;
• kidney failure;
• diseases of the stomach and intestines.

A taut body with prominently protruding muscles has been a sign of superiority and good health since the days of gladiators. Modern boys and girls take care of their appearance and figure, do rhythmic gymnastics, bodybuilding, and practice yoga. But to achieve muscle relief is possible only by drying the body.

With the help of a properly designed diet program and a developed training system during drying, you can get rid of subcutaneous fat. This is the whole meaning of the name.

In the process of a comprehensive program, weight loss occurs, but it is more of an additional effect than the main one. Drying helps to draw the relief of muscles, “fat”, but pumped up. Therefore, in order to start drying, a person must have developed muscles and a layer of fat. It will not be possible to pump muscles without body fat.

During classes, you will not have to give up fluids, but you will need to say goodbye to carbohydrate foods. If carbohydrates are not supplied, the body will begin to use glycogen, and when its reserves are depleted, the breakdown of fats will occur.

A carbohydrate-free diet is considered unsafe, the body is constantly under stress due to a lack of carbohydrates and along with intense training.

Drying classes last for a month. During this period, the amount of fat and carbohydrates consumed is gradually reduced. When muscle relief is achieved, you will need to gradually return to your usual diet. A smooth transition to carbohydrate foods lasts 2 weeks.

Daily workouts will help maintain the results achieved. You can perform simple exercises, but taking a break from classes is unacceptable.

Mechanisms and principles

Girls and guys who want to draw muscles faster and do not want to work with barbells need to learn the mechanisms of drying.

1. Fat burning is based on a specific process, as a result of which energy is obtained through ketosis. During drying, the body receives less carbohydrates, and it is necessary to produce energy. Therefore, he proceeds to the breakdown of fats. This process requires a significant expenditure of energy, because the reduction of adipose tissue occurs in a fairly short time.

2. Our body is programmed to store fat, so that later it can be used as energy. Therefore, he is more likely to part with muscle mass than fat. The first priority during cutting is the preservation of muscle mass. This can be solved by increasing the amount of protein in the diet. In this case, even during intense training, fat will be burned, and muscle mass will remain untouched.

3. Carbohydrates are reduced gradually. A balanced diet consists of 50% carbohydrates, 20% fat and 30% protein. Women, for 1 kg of weight, have about 1.4 grams of protein. During drying, it is required to increase the percentage of proteins consumed by 1.5 times and reduce the amount of carbohydrates, for example, take 1 gram per 1 kg of weight. Daily calories should also be reduced.

4. To avoid health problems, girls should adhere to body drying for 2 weeks - 1 month. Athletes are allowed to increase the load up to 1.5-2 months.

In addition to the mechanisms DRYING HAS ITS PRINCIPLES:

• individual training program;
• properly designed weight loss program;
• special additives.

Without receiving additional carbohydrates, the body burns fat. In order to avoid the development of ketoacidosis and complete intoxication of the body, long-term carbohydrate starvation is not recommended. With a lack of glucose, incomplete combustion of fats occurs, leaving ketone bodies that poison the body. To remedy the situation, carbohydrates should be gradually introduced into the menu. The body is saturated with energy and burns ketones.

Contraindications

BODY DRYING IS CONTRAINDICATED WHEN:

• underweight;
• pregnancy;
• during breastfeeding;
• renal failure;
• diseases of the gallbladder and pancreas;
• diabetes mellitus;
• diseases of the liver and gastrointestinal tract.

Before training, it is recommended to consult a doctor to exclude individual contraindications. But no doctor will say that drying benefits the body. In addition to the doctor, you need to contact an experienced, practicing instructor to develop an individual menu and draw up a training program.

You can not dry the body just to lose weight. It will only bring harm. Kilograms will very soon return to their place. Each girl, engaged in drying at an amateur level, risks her health, which will not be easy to restore. Changes can occur at the hormonal level and, as a result, the development of many diseases is inevitable. There is an exit. It is necessary to carefully plan a diet and draw up a training program. It is unlikely that you will be able to do this on your own, so you need to contact a practicing nutritionist and trainer.

It is enough for professional athletes to dry once a year for 2 weeks. And the rest of the time you just need to keep in shape.

1. Instead of sugar, you can eat fruits: oranges, grapefruits, lemons.
2. Meat and fish should only be steamed, it is not allowed to add salt and pepper to dishes.
3. Salads from cucumbers, tomatoes and other non-starchy vegetables are recommended to be eaten in unlimited quantities.
4. It is necessary to cook cereals from lentils, buckwheat, raw rice. Oatmeal and polished rice porridge are not permitted.
5. No tea or coffee. Only mineral water and tap water.
6. During drying, it is necessary to take a multivitamin complex.

AEROBIC TRAINING. During aerobics, an enzyme is produced - a substance that quickly breaks down fats. In addition, the body is saturated with oxygen, which is also involved in the breakdown of fats.

INTERVAL LOADS. High-intensity classes should be alternated with low-intensity ones. Such training contributes to the long-term maintenance of metabolic processes.

CARDIO, STRENGTH AND RUN also burn fat and help muscles gain relief.

1. You can speed up the process of burning fat if you pump the press after an aerobic workout.
2. During training, it is recommended to use a warming belt. You can buy it at a pharmacy. The belt will help to remove fat in the abdomen.
3. The success of drying by 70% depends on properly composed nutrition and adherence to the dietary menu.
4. Breakfast should be solid.
5. Girls are not recommended to completely exclude fats from the diet. Deficiency of fats will negatively affect the condition of the hair and skin.
6. Drying the body should be accompanied by taking a multivitamin complex.

The answer to the question - why do I need drying the body, for most people over thirty years old, it will be very easy to answer. You just need to look at your beach photos from seven to ten years ago to understand what metamorphoses have occurred with the body during this period. There's nothing to be done, and this is a worldwide trend in developed countries: with our emphasis on artificially processed "supermarket foods", body fat levels are inevitably rising.

Over the past 30 years, the percentage of this food in our diet has grown quite significantly. In other words, more junk food gives us more fat. Nearly 70% of people in the United States are obese or overweight. And it's not just middle-aged people anymore. The percentage of young people aged 12 to 17 who are overweight has doubled since 1980.

Why does fat accumulate and is drying the body necessary?

The human body stores fat mainly in the subcutaneous region. A smaller part of the fat is stored in the internal cavities of the body (visceral fat), and quite a bit - inside the muscles. For the body, fat is not a substance that disfigures the body, but a useful energy store, a “reserve for future use”. So that in the event that substances that provide energy for life suddenly begin to come from food very little and they become rare in the blood, use fat reserves as a reserve source of energy.

A bit of a boring theory - in order to understand what it means to dry the body for weight loss and how this process works. Energy stores are stored in fat cells in the form of triglycerides, and are released for use by a special enzyme known as hormone sensitive lipase (HSL in English transcription: hormone sensitive lipase).

It helps fatty acids enter the bloodstream, where they bind to a protein (albumin) during circulation; give live energy to the muscles and are "burned" in the process of muscle work. The process of "burning" fat is also known as beta-oxidation.

Not only muscles, but also other organic tissues are able to break down fatty acids in the process of beta-oxidation. The result of this reaction is the production of ATP - a ready source of energy for cells. This reaction occurs in the mitochondria, and carnitine delivers fatty acids to the mitochondria.

The less nutrients the body receives from food, the stronger the starvation becomes, the more fatty acids are broken down and, literally, begin to “flood” the mitochondria (this happens during starvation). In this case, energy-rich ketone enzymes are produced from fat. Their function is this. Fat cannot be converted into glucose, which the body extracts from carbohydrates. And glucose is very necessary to nourish not only the muscles, but also, mainly, the brain. Ketones become its substitute, "fuel" for the muscles and brain.

Now about ATP. It is produced as a result of the breakdown of fat and is necessary for the normal maintenance of metabolic processes in the body. Among them are breathing, and regulation of body temperature, and digestion, and excretion. We get about 70% of ATP from fats.

Why is it important to get rid of fat and how drying the body will help?

Most people in economically developed countries have elevated levels of body fat. The entire civilized world in recent decades has become much "more well-fed" than before. However, this is not only a cosmetic problem. Excess body fat can negatively affect a variety of aspects of life, including:

• decreased mobility;
• problems with emotional health and self-esteem;
• sluggish circulation, increased risk of cardiovascular disease;
• increased risk of heart attacks and strokes, oncological manifestations;
• decrease in sexual and reproductive abilities, greater susceptibility to stress.

The fact is that fat cells also act as a kind of “endocrine factories”: they produce hormones that act to further increase the accumulation of fat in the body. The body does not have any reasonable measure in this regard: it will accumulate fat whenever there is such an opportunity.

The answer to the question of why drying the body for girls is more or less clear: in any case, a slender, elastic body is considered and will be considered much more attractive and desirable than a fat one. However, a decrease in the percentage of body fat will also be useful for men, taking it not only from an aesthetic, but also from a purely practical point of view.

The significant predominance of muscle over fat in the body is one of the additional means in defeating competitors. Both in sports (with the exception of sumo, of course), and in everyday life. After all, excess fat creates additional resistance that still needs to be overcome. In general, obesity, even mild, certainly makes health, body composition, athletic and other performance worse.

However, getting rid of excess fat is difficult. Even modern high-tech means of combating obesity (bariatric surgery, medications, etc.) have no more than 10% success rate. Diets are often effective. However, 95% of those who were able to successfully lose weight with the help of a diet regain this weight within a year, and are ready to go on repeated diets again.

We need a more efficient solution. Backed by knowledge of how fat loss works and how it can be beneficial.

What you need to know about drying the body, and how this process occurs?

Fat cells are in a constant state of fluidity. Fat metabolism is regulated independently, due to nutrients, metabolic and hormonal factors. The net effect of nutrients obtained from food and not used up by the body determines the level of circulating fatty acids and the degree of body fat.

The release of fatty acids and their use for burning is possible with a decrease in insulin levels and an increase in hormones such as cortisol, adrenaline, glucagon and growth hormone. They activate HSL (see at the beginning of the article).

After excessive saturation of the body in the blood, a high level of sugar occurs and remains; glucose is converted into fatty acids. They can also convert excess amino acids. If the concentration of sugar (glucose, insulin) in the blood decreases, there is a real opportunity to use fat "from reserves" as an energy source right now. The hormone sensitive lipase comes into play, releasing triglycerides from fat cells.

Why is body drying necessary for women? Lose weight without experiencing a calorie deficit!

Of course, diets are effective if strictly adhered to. But, unfortunately, in most cases, their effect is temporary. And most women who have lost weight on a diet after a while return to the previous result, or even gain even more weight. What's the matter?

When we significantly reduce calorie intake, the body does not immediately give away its fat reserves, but tries to save them. As insulin levels drop during a diet, the body initially reduces hormone production as well (especially during the first 24 hours of a strict diet or fast). Metabolism decreases, the body saves energy.

If you go on a diet without exercising, then not only fats, but also muscles begin to be lost, as the body begins to extract energy from muscle tissues that are not engaged in work. Therefore, a certain percentage of muscle mass is also burned.

Fats are a source of fuel not only during rest. They are designed to restore energy reserves depleted during intense physical exercise. In this regard, it is important not only to follow a diet, while leading a sedentary lifestyle. But also combine a diet with regular and fairly intense workouts.

Although it may seem counterintuitive to some, more information, more diets, more junk food will give us more fat. Artificially processed "supermarket products", widely advertised brands, should be avoided in favor of natural products. And never forget about regular physical activity!

If you want to maintain a low level of fat, or work to reduce body fat, then for this you need:

• Active physical exercise at least 5 hours a week.
• Regularly consume natural, unprocessed foods, being aware of physical hunger/satiation signals, and following these signals.
• Sleep 7-9 hours a day.
• Do not engage in extreme diets and starvation.
• Stay in line with your usual rhythm of life.
• Ignore advertised artificially processed foods.

For additional thought:

The artificial sweetener aspartame was approved for use in the food industry in 1981. It is a non-caloric sweetener, and it was logical to assume that it could help control body weight. However, from the regular consumption of products with aspartame, the level of fat in the body not only does not decrease, but, on the contrary, increases.

Factors that help reduce body fat include:

• The use of nuts; green tea; low calorie foods; dietary protein; dietary fiber; fresh fruits and vegetables.
• Refusal of non-natural products, reducing the consumption of refined carbohydrates.
• Adequate hydration. Simply put, the regular use of a sufficiently large amount of water (and not juices, soda, tea and coffee).
• Regular exercise.
• Sufficient sleep.
• Social support (relatives, friends, colleagues).

If you increase physical activity and properly adjust your diet, then the metabolism will be activated, starting the mechanism of drying the body and getting rid of fat. It's not just diet that gets rid of body fat. Rather, it is the whole way of life, streamlined and streamlined.

Many girls, dreaming of losing weight by the summer, try to use on themselves such a technique as drying the body at home. Fashion magazines promise almost instant fat loss and a perfect figure, if you follow certain rules.

Let's see if this is really the case, and also what drying the body at home is and how effective it is.

Drying the body at home is a doable task!

I also note that a prerequisite is not just finding an effective way to make muscles more prominent and get rid of fat, but also the absence of harm to one's own health.

What is body drying at home

The concept of "drying" came into use from bodybuilding. Drying is the process of getting rid of subcutaneous fat, which allows the athlete to make the muscles in relief and show at competitions what impressive training results he has achieved. When the fat goes away, the figure looks dry and lean, this is where the very concept of “drying” came from.

So, drying is a professional term for bodybuilders. With the modern development of the fitness industry, the word "drying" sometimes refers to any weight loss in principle. This is not entirely correct. Losing weight during drying should not occur at the expense of muscles, it is adipose tissue that should go away.

Muscles, when drying, must be preserved as much as possible (of course, we are not talking about growth here). In addition, being what is called “drying”, the athlete should be able to continue training (in a special mode), and not faint from hunger.

It should also be understood that if you have never played sports, and use drying solely for the sake of losing weight, then most likely the figure that you will end up with will be far from perfect.

Since you have not yet developed the muscles that are designed to give the body beautiful forms, your figure can turn into bones and skin, which will hang on these bones. Therefore, before experiencing drying, make sure that you still have a certain amount of muscle available.

But let's get back to the topic and analyze the drying process in detail.

Components of the body drying process

The key to successful drying of muscles at home is to follow the recommendations.

Drying the body can be represented as three main components:

• Special diet (gradual reduction in the percentage of carbohydrates in food and an increase in the amount of protein).
• Definite training regime.
• Taking additional medications.

In professional athletes, drying occurs under the strict supervision of a coach. The coach selects a diet depending on the condition of the athlete's body, calibrates the training regimen and recommends taking additional drugs to burn fat and maintain health.

The diet of athletes during drying is very tough, the meal time is scheduled almost by the minute, and at the final stage fluid intake is limited, which makes the figure even drier and causes significant harm to health. Well, what to do - ahead of the competition, and it is important for the athlete to demonstrate the maximum result.

Drying the body at home can be performed in a simplified form. You can independently adjust your diet and train in a certain way by taking supportive sports supplements.

Diet during drying

Diet during drying involves a gradual reduction in the amount of carbohydrates in food in favor of proteins.

There is an opinion among women that in order to burn fat, you need to limit yourself to food as much as possible (it would be great not to eat at all).

This opinion is fundamentally wrong. Also, sometimes ladies abuse it, which also causes significant harm to the body.

I’ll tell you about fat burners separately: if you don’t know what physiological processes in your body are caused by taking this or that drug, do not use this drug on your own. Be sure to discuss it with your coach.

In order to make your figure beautiful and reduce body fat, you do not need to starve yourself at all.

You just need to restructure your diet in such a way that the body begins to use its fat reserves for energy, but at the same time breaks down muscle tissue to a minimum.

There are two reasons for the fact that during the drying period the volume of muscle tissue decreases.

Firstly, the body does not receive enough nutrients and is forced to “feed” on its own muscles (this is the determining factor).

Secondly, strength training during cutting becomes less intense due to a general decline in activity (for a couple of months of a decline in training intensity, you can also lose a little in mass).

So, what should be the nutrition during drying (including when drying the body at home)?

The main principle of the diet during the drying period is the gradual exclusion from the menu of carbohydrate-containing foods and an increase in the amount of protein. Fats can be eaten. Their number should be minimal, but in no case should you completely abandon fat.

Nutrition rules during drying

Pay special attention to the third point so as not to harm your health:

• There are small portions 5-6 times a day.
• Try to consume carbohydrates before 2 pm.
• Go on a diet gradually, as well as get out of it - do not create sudden stress on your body.

1st drying period (preparatory) 4-6 weeks

During this period, we need to prepare our body for a diet in order to minimize stress from a sudden change in diet.

At the beginning of this period, the power structure is as follows:

• 50-60% proteins;
• 10-20% fat;
• the rest is carbohydrates (gradually reduce their amount in favor of proteins).

On average, a girl weighing 50-60 kg per day needs at least 100 g of protein. There are special methods for determining the body's needs for protein, as well as for calories in general. If you are interested in this topic, there is enough information in open sources.

Immediately at the beginning of the first drying period, it is worth abandoning sweet and white bread. Gradually, it is necessary to reduce the number of cereals and, if possible, sweet fruits and vegetables. You should also eat less salty foods, as they retain water in the body.

2nd drying period (duration - depending on the desired result)

Actually, this is the period of the drying of the body itself. At this time, carbohydrates are completely excluded and the amount of protein is maximized.

The structure of the diet is as follows:

• 80% proteins;
• 20% fat;
• carb free.

If at some point you feel a deterioration in well-being, drying should be stopped immediately. For professional athletes, moving to competitions also follows a period of "draining" the water. We will not consider it, since our ultimate goal is still beauty and health, and not victory in competitions.

Drying training mode

Training during drying of the body must be present.

The training regimen for drying is very individual for each person. Without knowing your fitness level, it's hard to make any specific recommendations.

We can only say that you should definitely continue strength training with the involvement of the muscles of the whole body. If you do not train your muscles, the body will destroy them in the first place, considering them "unnecessary cargo." The duration of training can be slightly reduced in comparison with the usual.

It is important during this period not to overdo it with aerobics. Aerobic training should complement strength training, but aerobic training to the point of exhaustion is not worth it. Aerobic training normally burns mostly fat, but since drying your body receives less nutrients, muscles will also be actively burned along with fat.

A professional trainer will be able to pick up the ideal set of exercises for you. But if you train yourself and dry your muscles at home, watch the changes in your body very carefully. As soon as you feel a bias in one direction or another, adjust the program.

Additional drugs

In addition, include in your diet a vitamin-mineral complex, as well as protein and BCAAs.

The sports nutrition industry offers us a huge selection of various drugs designed to support the body during diets and heavy physical exertion.

In particular, when used correctly, an additional effect is the use of fat burners. But, if you do not know how to take this or that drug on your own, you should not experiment without consulting a specialist. Moreover, you will get the effect without them.

As an additional nutrition, you will definitely need during the drying period:

• Vitamin and mineral complex. During a period of intense training and a strict diet, your body does not receive the right amount of vitamins, macro and microelements. Therefore, it is imperative to take vitamin and mineral supplements. This is necessary in order to avoid metabolic disorders, skin problems, and a general decrease in immunity.
• Protein and BCAA (amino acid complexes). Supplementing with these supplements will give your body the necessary amino acids to synthesize the proteins that make up your muscles. Taking sources of amino acids is necessary in order to minimize the destruction of muscle tissue.

When buying sports nutrition, it is also worth bearing in mind that it was originally designed to be taken by people who experience high physical exertion (in fact, athletes). Therefore, if you do not train during the drying period, you will certainly feel the effect of sportipitis, but it will not be as noticeable as with the correct training regimen.

What you should not forget about drying

A safe rate of weight loss for women is 200 g per day and no more than 1.5 kg per week. If you lose weight faster, you will drive your body into a state of stress. What does the body do during times of stress? That's right - stores fat. From his point of view, this is correct, but what if tomorrow there will be no food at all? Therefore, if you notice that you are dropping more than 200 grams per day, add calories to your diet.

In addition, it is worth mentioning that the minimum percentage of adipose tissue that should be present in a woman's body is 11-13% (while maintaining the menstrual cycle). With such a percentage of fat, the figure looks literally “covered” with skin.

With an athletic physique, the percentage of body fat in a girl is usually 14-20%. At the same time, the body looks beautiful and embossed. The average level is considered to be 25-31% fat, and over 32% can already be classified as obese.

The percentage of body fat can be determined by measuring the crease on the abdomen at the level of the navel, stepping back 10 cm to the side. Further, using a special table, substituting in it the thickness of the fold in mm and your age, you can calculate the approximate level of your own "fatness".

Here is that table:

Fat thickness (mm)

And, as mentioned earlier, the drying period should be completed gradually, gradually adding carbohydrates to your daily menu.

As you can see, drying the body at home is not such a difficult matter. The main thing is to listen to your body and please it with quality nutrition and physical activity. However, in order to avoid harm to your own health, we recommend that you still consult with specialists.

A beautiful figure after drying is a reason to be proud of yourself on the beach.