Crazy drying. Tasks for every day, 1, 2 weeks, training program for women, nutrition, diet. Reviews and photos

Almost all supporters of a healthy lifestyle know what drying is.
This is a nutrition and training program that helps burn excess fat and create more defined muscle definition.

Previously, only professional bodybuilders performed drying before competitions.

Now, thanks to “Mad Drying”, everyone has the opportunity to achieve the figure of their dreams.

The concept of crazy drying

Vasily Smolny’s project “Mad Drying” is aimed at losing weight. Since 2015, more than 20 seasons have been held, lasting 5 weeks, 4 of which involve training and healthy eating, and one week is dedicated to summing up the results of the competition and voting for the participant who has achieved the best result.

In just 21 seasons, more than 200,000 people have already taken part in the “Mad Drying”.

The purpose of the project is to teach people to eat properly, following the rules of a healthy lifestyle, and to adhere to an active healthy lifestyle. In addition to learning new eating and physical activity habits, participants are rewarded with valuable prizes for best results.

Crazy drying, which involves completing tasks for every day, is a popular project that is gaining momentum.

The rules and tasks are the same for all participants, regardless of gender. “Mad Drying” (every player receives tasks for every day and recommendations on proper nutrition) is a project designed to spread the principles of a healthy lifestyle. Participants are helped to calculate daily kilocalorie intake and BJU ratio depending on gender, age and lifestyle.

In addition to daily tasks, on Saturday it is necessary to complete a flight task, which is recorded on video and posted in their personal account by the participants. On Sunday you can have a cheat meal and eat one prohibited product.

The game begins

A couple of weeks before summer, it dawned on me that it’s still not so great that I can put on a swimsuit and go to the beach - at best, I can roll out on it in a fat little bun. And then the almighty targeting gave me the idea to participate in the next season of Crazy Drying.

This project gained wild popularity, firstly, thanks to the strange charisma of Vasily Smolny (he is like Lena Miro, only male and charming), and secondly, thanks to the prizes. The best dryers receive a Mini-Cooper, a million rubles or a certificate for breast enlargement, and this season there are also one hundred more prizes of thirty thousand each.

Why not, I decided, why give up the opportunity to both lose weight and earn extra money?

If only I knew...

Diet principles

“Mad drying” (tasks for every day will require a certain amount of strength and energy) requires observing the basic principles of proper balanced nutrition.

These include:

• in addition to food restrictions, you need to increase the number of meals to 5 or more times a day, reducing portions;

• do not exceed the total daily calorie intake;
• observe the proportions of BZHU;
• You should prepare meals in advance so as not to break down if the feeling of hunger comes suddenly and there is no opportunity to snack on permitted foods;
• adhere to the drinking regime (2-3 liters of water daily).

For each participant, the calorie content of the daily diet and the proportion of BJU are calculated. Tips for creating a complete daily menu will help even vegetarians choose a suitable diet.

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Allowed and prohibited foods during crazy drying

Subject to the rules of the project, the main food should be protein products and foods that are sources of slow carbohydrates. You need to exclude fast carbohydrates for the duration of the project.

Contraindications to the diet

The project organizers do not require health certificates and do not screen out participants based on physical indications, but the person losing weight must evaluate their capabilities and take into account existing problems.

You cannot follow a diet recommended for reducing fat mass if you have the following problems:

• chronic diseases;
• diabetes, regardless of type;
• kidney, liver and gall bladder diseases;
• hypoglycemia;
• gastrointestinal diseases;

• pregnancy period.

Women who are breastfeeding should first consult with a pediatrician to find out how changes in diet will affect the health and development of the baby and the composition of breast milk. On the official website of the project, breastfeeding is not considered a contraindication to participation in the game.

Sample drying menu for girls for two weeks

The project does not provide a strict menu indicating the dishes and products that should be consumed on each specific day. Each participant chooses how best to organize their meals. We can only give an approximate daily diet, which consists of 3 main meals and 2-3 snacks - second breakfast, afternoon snack and second dinner.

Portion sizes and volumes of dishes do not change, for example, if 200 ml of kefir is indicated, then the next day you can drink the same volume.

“I’m drying people” (week 4, day 4)

1 part:

10 exercises, 2 circles, rest between circles up to 1 minute

• 30 jumping jack
• 15 sit-ups / 15 sit-ups with weights
• 20 jumping jack
• 15 reverse triceps push-ups
• 10 jumping jack
• 20 bent leg crunches
• 10 hands-elbows in plank
• 14 horizhops with knee lift (7 per leg)
• 10 jacks in high bar
• 7 burpees

Rest 1-2 minutes

Part 2:

1 exercise, 2 circuits, Tabata 30/30

• static sprocket

Rest 1-2 minutes

Part 3:

4 exercises, 3 circuits, Tabata 20/10

• doggy left heel push
• doggy right heel push
• gluteal bridge with supported legs
• step back lunges

Rest 2 minutes

Part 4:

1 exercise, 4 circuits, Tabata 20/10

• walking in a chair

Rules for training on Crazy Drying

Exercises must be done daily. All exercises are performed without special sports equipment; you only need sports shoes and a mat to avoid slipping on the floor. Each workout takes 30-50 minutes and does not require a visit to the gym. Therefore, the program is suitable for the busiest participants and girls with small children.

“Mad drying” - the tasks for every day here are a circuit training consisting of several exercises of 2-4 circles (sets) with a 1 minute rest break. To achieve results, you need to master the correct technique, which you can watch in a video online or on the game website.

In addition to training, a special task is issued for each day, which can be completed within 24 hours. This could be 700 squats or 200 burpees.

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"Fucking flashback" (week 4, day 2)

REPEAT EXERCISES OF THE SEASON

The workout consists of 4 parts, rest is optional, no more than 2 minutes

1 part:

• 15 jumping jack
• 15 pushups
• 16 lunges (8 per leg)
• 16 diagonal lunges (8 per leg)
• 16 straight leg rows
• 15 worms with pushup
• 15 reverse triceps push-ups
• 15 hyperextensions / 15 hyperextensions with leg lift off
• 15 gorizhops / 15 gorizhops with weights overhead

Rest up to 1 minute

Part 2:

• 15 sit-ups / 15 sit-ups with weights
• 16 climbers (8 per leg) / 16 oblique climbers
• 15 motherfucking burpees
• 16 heel push pawls (8 per leg)
• 15 jacks in high bar
• 16 side presses (8 on each side)
• 16 rear lunges (8 per leg)
• 15 glute bridges on straight arms

Rest 1-2 minutes

Part 3:

• 15 gorizhops / 15 gorizhops with weights overhead
• 15 hyperextensions / 15 hyperextensions with leg lift off
• 15 reverse triceps push-ups
• 15 worms with pushup
• 14 straight leg rows
• 14 diagonal lunges (7 per leg)
• 14 lunges (7 per leg)
• 15 pushups
• 15 jumping jack

Rest 1-2 minutes

Part 4:

• 15 glute bridges on straight arms
• 14 rear lunges (7 per leg)
• 14 side presses (7 on each side)
• 15 jacks in high bar
• 14 heel push pawls (7 per leg)
• 15 motherfucking burpees
• 14 climbers (7 per leg) / 14 oblique climbers
• 15 sit-ups / 15 sit-ups with weights

I think you understand the principle. You do 15 (or 16) repetitions of each exercise, and then 15 (or 14) of the same exercises, but in the opposite direction. And so 4 parts of the workout. It turns out that after completing all 4 parts, you will do 30 repetitions of each of the 17 exercises

Exercises for the first week

“Mad drying” (tasks for each day can be the same or change daily) in the first week gives participants the opportunity to perform one set of exercises for 4 sets with a break of 1 minute for all 5 days.

List of exercises:

• lifting the body (sitaps) 15 times;
• burpees - 3;

• 
  push-ups (or push-ups) - 10;

• hyperextension – 15 times;
• burpees - 4;
• squats (horizhops) - 20;
• plank - 60 seconds;
• burpees - 5.

Special task:

• day 1 – chair (against the wall), stand for the maximum amount of time, 20 approaches;
• day 2 – 12 minutes of planks for several approaches;
• day 3 – 15 sets of push-ups for the maximum number of repetitions;
• day 4 – 20 sets of burpees, increasing the number of repetitions from 1 to 20 in each approach;
• day 5 – 600-1000 climbers.

How to do the exercises correctly:

1. Sitap. From a lying position with your knees bent, legs apart, arms straight behind your head, lift your torso. Having risen with a sharp swing of your arms, lower them (arms) so that they touch the floor in front of you or your feet.
2. Burpees are two exercises in one, first you need to push up from the floor, touching it with your chest, then jump up, clapping your hands above your head.
3. Pushup is a push-up from the floor surface.
4. Hyperextension. From a lying position on your stomach, lift your upper body with your elbows slightly bent and your arms spread to the sides. The deflection in the lower back should be maximum, the palms should not touch the floor. The legs are slightly spread to the sides.
5. Horizhops or squats - performed with a straight back; when lowering the pelvis down, you need to make sure that your knees do not go beyond the level of your feet.
6. Plank – a static exercise from a lying position, you need to lean on your elbows. The legs, buttocks and torso are on the same straight line.

7. High chair. Sit down, pressing your upper body tightly against the wall, arms straight along your body, legs bent at the knees at a right angle, stay in this position.
8. Climber. From a lying position, leaning on your arms outstretched in front of you, take turns pulling your legs bent at the knees towards your elbows.

The challenge is to jump at least 9 burpees in 90 seconds. The task must be filmed and posted in your personal account on the game website.

“Main note” (4 week, 1 day)

1 part

7 exercises, 7 circuits, 5 repetitions of each exercise and 20 exercises, the main one in the circuit. Rest 30-60 seconds between circuits

• gorizhops / gorizhops with wide stance
• burpee / burpee with twist
• sitaps / sitaps with weights
• star
• high plank jumps
• diagonal lunges (each leg)
• gluteal bridge

Rest 2 minutes

part 2

2 exercises, 5 circles, Tabata 20/10, medium tempo

• running in a straight arm stand
• Jackie in high plank

Let me explain the first part.

1 round: 20 horizhops, 5 burpees, ...other exercises also 5 each

Round 2: 5 horizhops, 20 burpees, 5 sit-ups, ... other exercises also 5 each

Round 3: 5 horizhops, 5 burpees, 20 sit-ups, ... the rest of the exercises 5 times

And so on until the 7th circle, where the last exercise will be 20 gluteal bridges, the rest 5 times.

The second part will last 5 minutes: run - jacks - run - jacks - run - jacks - run - jacks - run - jacks (20 seconds each) and 10 seconds of rest between them.

Exercises for the second week

“Mad drying”: tasks for each day in the second week of the project are presented in two workouts, one of which is recorded on video. You can launch it and do exercises behind Yulia Smolnaya.

The person losing weight chooses what kind of workout he will do.

The special task for each day is different and constantly becomes more complicated:

How to do the exercises correctly:

1. Jumping jack is a jump in which you need to spread your legs slightly to the sides and clap over your head.
2. Side plank. Turning on your side from a lying position, lean on one straight arm, while the body should lie on one straight line without bending.

3. Burpee with a twist. The first part of the exercise is a push-up, in which you need to touch your chest to the floor, the second part is a jump with a clap and at the same time a 180° turn.
4. Diagonal lunges. From a standing position, squat on one leg, while moving the other to the side. The knee of the bent leg should not extend beyond the level of the edge of the foot.
5. Running in a handstand. Leaning on your outstretched arms, quickly pull your legs up to your elbows one at a time, without reaching them.
6. Gluteal bridge. From a lying position with your arms extended along your body and pressed to the floor, and your knees bent (your feet a little further from your knees), lift your hips and pelvis off the floor and lift them as high as possible, squeezing your buttocks at the top point.
7. A squat with a knee lift is performed like a simple squat; when straightening your legs, one of them, bent at the knee, rises up to the opposite arm.
8. Lunges are performed forward, the knee must not go beyond the level of the foot.
9. Jack in high plank. Standing in a plank with your arms straight (high plank), jump your legs apart, together, then jump your legs towards you and back.
10. Superman plank performed by leaning on one arm, the other extended forward above you.

11. Worm push-ups . From a standing position, bend at the waist and, moving your arms, move to the upper plank position, do a push-up, then step over your arms to return to the starting position.
12. Sprocket, static sprocket. From a lying position with your arms above your head, stretch one hand at a time to the opposite leg. In a static star, lift your arms and legs off the floor and hold on for a certain period of time.
13. Climbers obliquely. The exercise is similar to that of rock climbers, but here the legs alternately reach towards the elbows of the opposite arms.
14. Air squats. They are performed like simple squats, but when lifting you need to jump up.
15. Rear lunges. From a standing position, perform lunges alternately with each leg backward, bending the leg that remains in place.
16. Reverse triceps push-ups. Place a chair behind you and lean your hands on it, bend your legs as if you were sitting on a chair. Make downward and upward movements with your arms so that when lowering, the angle at your elbow is 90°.
17. Side press. From a lying position with your knees bent, lift your head and shoulders off the floor. Alternately reach your feet with your hands off the floor - to the right and to the left.
18. Lying leg raises. From a lying position, lift your straightened legs up to the maximum height, applying effort from your lower abs.
19. Doggy heel push. Standing on all fours, raise your legs one at a time at an angle of 45 degrees or more. Move up and back, tensing your gluteal muscles and trying to push your heel out.
20. Static boat. Lying on your stomach, raise your legs and arms extended forward above the floor, bending your lower back. Stay in this position.

21. Straight leg deadlift. From a standing position, lower yourself to the floor with your hands, while raising one straight leg. The legs and back should be at the same parallel while performing the exercise.
22. Bulgarian lunges. Bulgarian lunges are performed by taking one leg back and placing it on a chair, and bending the other at the knee, as if lunging at it.

The task for day 6 is to jump at least 11 burpees in 90 seconds, performing 1 jump more than last time.

“To the Moon and Back” (3 weeks, 1 day)

1 part
Pyramid in steps of 3 from 3 to 15 and back to 3
6 exercises, 9 circles, no more than 1 minute of rest

• jumping jack
• rock climbers (each leg) / plank climbers
• sitaps / sitaps with weights
• burpee / burpee with twist
• gorizhops with wide stance
• push-ups / push-ups with wide arms

(Explanation for the first part of the workout. You start with 3 repetitions of each exercise. In the second round you do 6 repetitions of each exercise, in the third round - 9, then 12, 15, then again 12 repetitions, then 9, 6 and, finally, 3 repetitions of each of the 6 exercises. Thus, you get 9 circles)

Rest 2 minutes

Part 2:

1 exercise, 2 circles, Tabata 40/20, medium tempo

• diagonal lunges (alternately)

Rest 2 minutes

Part 3:

1 exercise, 4 circles, Tabata 20/10, medium tempo

• running in a straight arm stand

Sports nutrition for crazy cutting

“Mad Cutting” is not a project for professional athletes, therefore, in the game conditions there is no mention of the mandatory use or prohibition of sports nutrition. By receiving tasks and nutritional recommendations for each day, the participant receives the norm of essential nutrients (proteins, fats and carbohydrates) that need to be consumed that day.

Sometimes a person simply cannot reach the protein requirement from food, then sports nutrition in the form of whey protein comes to the rescue. Half of the protein can be obtained from such a source. You need to take protein in several doses, usually an hour before training and an hour after.

To increase energy metabolism in muscles, some trainers may recommend taking creatine. The substance is safe and will help speed up the fat burning process.

Reviews

Over the three years of the game's existence, it has gained many followers who regularly take part in new seasons. Some participants get so excited that, without becoming a winner the first time, they try to go through the season again and reach the finals.

There are also negative reviews about participating in the game. Some of them are related to the fact that the participant was unable to qualify for the final vote, despite having visible achievements. Some complain about the intensity of training and the heavy load on the body.

Most former participants speak positively about the game and their results, share photos before and after losing weight, and advise their friends to take part.

Crazy drying teaches you new habits, endurance tasks every day help people overcome themselves and achieve their goals. Even without winning the main prize, the participant has already received a valuable gift in the form of willpower and a new healthy body.

Article design: Oksana Grivina

New task and food

We started the week with the introduction of a contrast shower and the VACUUM exercise. I quickly became familiar with the vacuum, but it didn’t work out with the contrast shower: this task is not for everyone.

Also on Monday, a challenge appeared: 60 minutes of planks in a week. Unfortunately, I couldn't do it. But I overcame the main training and evening ones.

In fact, the second week of Crazy Cutting differs from the first week in almost everything: only the nutrition remains the same: for me it is 1950 kcal, 40% protein, 30% carbohydrates and 30% fat.