Body drying for girls. How to dry dry at home

Many girls, in pursuit of a beautiful and toned body, resort to all sorts of methods suitable for both amateurs and professional athletes. Drying your body is one of the popular ways to not only get in shape, but also make your muscles sculpted and beautiful. This in itself is a rather labor-intensive process that requires special knowledge, willpower and time. Illiterate use of body drying in practice is fraught with serious consequences for the female body, so it is very important to understand how it works.

Do you dream that your photos in a swimsuit on social networks will receive thousands of likes and hundreds of admiring comments? Then take the information on our blog and create the body of your dreams.

How to dry girls properly at home, tips

You can dry your body for girls if you follow a few basic rules:

• You should eat frequently and in small portions, reducing your portion to 300 kcal. This approach will help improve metabolism and eliminate the accumulation of excess fat.
• It is not recommended to lose more than 0.5-1 kg of weight per week, otherwise the risk of losing muscle rather than fat mass increases.
• It is important to drink enough water, since when dehydrated, the body begins to urgently accumulate and retain fluid, and it becomes more difficult to get rid of it.
• It is recommended to eat 1 hour before and 1 hour after training.
• It is better to consume up to 80% of the daily diet before 18:00.
  Read also:  Cheeks sunken, lips enlarged: unrecognizable Alina Kabaeva appeared on television
• You can control your diet while cutting using a calorie diary. You can also use one of the special applications that help calculate the norm and maintain it.

How to dry girls properly: tips and reviews

If the goal of drying the body is to lose excess weight , then there are a large number of simpler and less hazardous diets.

Drying is carried out if the volume of adipose tissue does not exceed 25% . For those who are still serious about drying, there are some recommendations that will facilitate the process and help achieve good results:

• exclude dairy products from your diet if their fat content exceeds 15%
• 85% of the daily ration should be consumed before 18 hours
• meals should be fractional, at least 5 times a day
• The last snack should be no later than 3 hours before bedtime
• The volume of liquid drunk per day should be at least 2.5-3 liters
• drink water during training

Proper drying of the body will help bring it into ideal shape.
The success of drying directly depends on the efforts made and the willpower demonstrated . After all, if you really want to have a beautiful, toned body, then it’s unlikely that any carbohydrate treats will be able to stop you on the path to your dream.

Prohibitions and contraindications for drying

Drying is a long process that is highly undesirable to interrupt before it is completed. The cutting regime involves not only a clear nutrition system, but also regular intense training to maintain muscle mass. If there are some deviations from normal health, a sharp decrease in carbohydrate intake can lead to negative consequences for the body.

Drying is contraindicated in the following cases:

• the presence of any chronic diseases;
• mental disorders;
• eating disorders;
• disorders of the cardiovascular system;
• liver disease, kidney disease and digestive tract disorders.

In addition, drying is contraindicated for pregnant and lactating women, as well as girls under the age of 18.

Drying your body can be risky for girls even in the absence of direct contraindications. For example, some people react strongly to a drop in blood sugar. It can lead to dizziness, temporary incapacity and physical weakness. In addition, low sugar levels can negatively affect concentration, remembering information, and other intellectual activities.

Cutting consists not only of a carbohydrate-deficient nutritional system, but also of a special training regimen. An illiterate combination of these components without the supervision of a professional can lead to exhaustion and excessive thinness with muscle loss. Therefore, during the first drying, it is important to pay maximum attention to your body and its condition, paying attention to even small physical or psychological changes.

How do bodybuilders dry?

The first goal is to get rid of every last drop of fat. There are two ways to do this. First of all, when cutting, a “muscle” needs to spend more calories than he consumes. Secondly, to replenish the lack of sugar in the blood through the processing of fatty acids into ketone bodies, since consuming sugar is not recommended, and glucose is fuel for the body. A standard bodybuilding cutting diet includes the following aspects:

• Don't lie in bed, you need to get up before 7 am.
• Don't forget about two glasses of water on an empty stomach.
• The first run is 40 minutes.
• After it, you need to provide the body with a protein-carbohydrate breakfast. The optimal ratio is 60/40.
• Next is a second run, if your schedule allows.
• For the rest of the day, follow the nutritional rules described above.

Following these simple rules will help you achieve the results you want quickly and efficiently.

How long can drying take?

The duration of drying depends on the original shape and the intended purpose. Professional bodybuilders often undergo severe fasting for a week before a performance or competition.

In ordinary life, a girl, even if she is involved in any kind of sport, does not need such drying: it is too much stress for the body, especially harmful for female hormonal levels. It will definitely not be possible to maintain the shape obtained as a result of extreme drying for a long time. On average, healthy drying lasts up to 8 weeks.

Nutrition

When choosing protein products, you need to choose foods with a rich amino acid composition. These include:

• chicken fillet, rabbit;
• eggs;
• low-fat cottage cheese;
• lentils;
• squid;
• cottage cheese (for 1 dose no more than 150 g);
• shrimps;
• pink salmon;
• hake;
• salmon;
• lean beef.

Carbohydrates are divided into simple and complex. The former include confectionery, soda, sweet fruit and baked goods. Such products have a high glycemic index. They should be discarded during drying. It is necessary to choose complex carbohydrates in the form of the following products:

• pearl barley;
• oatmeal;
• Brown rice.

You should not completely eliminate fats from your diet. Their main sources for the drying period should be:

• fish fat;
• avocado;
• sunflower seeds;
• nuts (cedar, almonds, walnuts);
• linseed oil.

It is important to avoid the following foods:

• alcohol;
• smoked meats;
• potato;
• coffee;
• mayonnaise;
• fast food;
• soda;
• meat with fat;
• sausages;
• salo;
• sweets.

It is recommended to reduce the consumption of sugar and salt. It is better to use natural seasonings instead. The daily menu should be developed taking into account permitted and prohibited dishes.

Diet for cutting

The fundamental element of any drying is a properly selected diet, strict adherence to which determines the final result.

What can you eat to get the perfect body?

To get rid of excess fat while maintaining muscle, it is recommended to base your diet on the following foods:

• Chicken eggs. One of the richest sources of protein for humans.

• Chicken breast. Contains easily digestible protein combined with a minimal amount of fat and carbohydrates. In addition, breast is rich in microelements necessary for the body.
• Cod and salmon. These types of fish are rich in protein, contain phosphorus, selenium and fluorine, as well as Omega-3 acids, which have a positive effect on the functioning of the human heart and nervous system.
• Fermented milk products with low fat content.
• Broccoli and spinach. They are rich in minerals and vitamins with very low calorie content.

Control of carbohydrates and dietary supplements

Drying your body for girls means giving up “fast” carbohydrates and starchy foods.

Among them it is worth highlighting:

• carbonated drinks and fruit juices;
• candies, chocolate, ice cream, jam and other sweets;
• bakery products and pasta made from premium flour.

Proteins should make up up to 55% of the diet, carbohydrates - no more than 35%, fats - 10%. But this ratio may vary depending on the individual characteristics of the body, the chosen drying period, the desired result and the general condition of the body.

Women's drying differs from men's in the large amount of fat consumed. This is explained by the peculiarities of the female endocrine system, for the proper functioning of which polyunsaturated fats are required. The normal percentage of body fat in women is naturally higher, so you should not be zealous in pursuit of the ideal to the detriment of your health.

It is recommended to add 1-2 tablespoons of olive oil to salads, and not to give up fatty fish. It is possible to expand the diet with a small amount of sweets to improve well-being, but it is better to give preference to natural marshmallows, marshmallows and dark chocolate.

Carbohydrate Graduation Scheme

Drastic changes in diet, especially those involving cutting out carbohydrates, can have a negative impact on your health and well-being. Therefore, one of the healthiest drying options involves gradually reducing carbohydrates in the menu.

The selected diet period should be divided into 3 stages.

1. At the first stage, carbohydrates are limited to 2 g per 1 kg of the girl’s body weight. It is recommended to consume all carbohydrate foods only in the first half of the day.
2. At the second, longest stage, carbohydrates are cut by 2 times.
3. The last stage repeats the first, carbohydrate foods gradually return to the diet.

Intermittent fasting

Another effective cutting strategy is intermittent fasting. This approach isn't everyone's cup of tea, but it usually produces good results and can be adjusted to suit an individual's schedule. The main rule is not to eat food for a certain number of hours, and eat small meals throughout the rest of the day. The fasting interval can last up to 16 hours; if it has a negative effect on well-being, doctors recommend not fasting for longer than 13 hours.

Diet options, sample menu for the week

It is better to create a menu for each stage of drying yourself, taking into account the characteristics of the body. But you can take a weekly diet as a basis, calculating the KBZHU by body weight.

Body drying nutrition for girls

Drying the body is not a weight loss method for losing a couple of extra pounds. This is a serious event built on three pillars: the presence of muscle mass, diet and willpower. Let's take a closer look at each point.

The first pillar is proper nutrition. To put it simply, when cutting, it is important to increase the amount of protein in the diet to preserve muscle mass and at the same time reduce the amount of carbohydrates, creating a calorie deficit. Thus, the body is limited in energy and for normal functioning it looks for different options for obtaining strength.

This is where the second pillar for proper drying of the body comes into play: willpower. On special diets, withdrawal symptoms and a desire to eat something forbidden may begin. For a good result, it is important to stick to the plan and firmly push everything tasty away from you.

You already know that drying the body equals a proper energy deficit. For this method, there are two ways to create a deficiency of KBZHU:

• Protein diet. It implies a ratio of proteins to carbohydrates of 80 to 20. Carbohydrates should be healthy, long-lasting, for example, whole grain porridge. The good thing about the diet is that it gives a sharp jump in weight; visible results appear quickly, but over time the process will slow down, which is the absolute norm.
• Low carbohydrate diet. Based on the glycemic index of foods, a diet has been developed to treat diabetes and obesity. She soon moved into the sports world and became very popular. On a low-carbohydrate diet, you need to eat foods with a low GI, and you should avoid fast carbohydrates. All data on GI is recorded in tables that you can easily find on the Internet.

Sports nutrition and supplements

To get the maximum effect from drying, you can resort to special sports nutrition. It is important to know that taking fat burners is optional and often unsafe.

Instead, you should pay attention to the following additives:

• Multivitamins. Severe physical activity and a strict diet exhaust the body, which can lose important nutrients. Therefore, during drying, it is very advisable to add vitamin and mineral complexes to the diet. It is best to take them in the morning during breakfast.
• Supplements for strengthening joints. Adding fish oil to the diet, as well as chondroitin, glucosamine and methylsulfonylmethane, which are usually sold in combination, will help reduce the negative impact of stress on joints and ligaments.
• Whey Protein. Eating enough protein is a fundamental factor in maintaining and growing muscle mass. It is not always possible to compensate for protein deficiency using regular products, and whey protein can easily cope with this problem. It contains all the necessary amino acids, is easily digestible and does not contain excess fats and carbohydrates, making it excellent for the drying period.
• Creatine. It is one of the structural components of skeletal muscles, which are essential for the body, and also stimulates the replenishment of energy reserves. This makes it a suitable supplement for people who enjoy high-intensity workouts.
• Glutamine. An amino acid that reduces pain after workouts and slows down catabolism. Due to its effect on glycogen concentration, glutamine has a positive effect on the growth of muscle mass and the reduction of muscle tissue breakdown during intense training.
• Linoleic acid (CLA). Is a good source of Omega-3 acids. In nature, it is available from fatty fish, but not everyone consumes them in sufficient quantities. Omega-3 has a positive effect on fat burning processes and helps preserve muscle tissue. It is best to buy CLA in gel capsule format.
• Green tea extract. Its use has a positive effect on digestive processes, which can become difficult with increased protein consumption, and also reduces the concentration of bad cholesterol in the blood. In addition, green tea extract is one of the safest fat burners that accelerates metabolism.
• Complexes of amino acids that play an important role in the synthesis and metabolism of protein in the body. Their use before and immediately after training reduces fatigue, accelerates recovery processes, promotes more efficient fat burning, reduces damage to muscle tissue and weakens the symptoms of soreness after exercise.

Without proper nutrition - nowhere

Bodybuilding is not only about intense training, proper distribution of load and recovery. This is also a rational approach to nutrition. It is necessary not only to create a training program, but also to review your daily menu. It should be based on the following rules:

• Do not mix several foods at once and separate sources of carbohydrates and proteins.
• You'll have to train yourself to drink a lot of water; here you won't get away with just two liters.
• You will also need to stock up on food scales and control each portion by weighing.
• Avoid foods rich in fats and carbohydrates.
• Salads are your friend, but now you need to season them not with sunflower oil or mayonnaise, but with olive oil.
• Minimize your intake of empty calories. This is carbonated water, chips, packaged juices and so on.
• It is also prohibited to have meals two to three hours before the start of training.

Experts recommend managing hunger pangs with snacks. An apple or other light fruit will do. The main thing is to have a snack at least half an hour before training, but not before it.

How to plan physical activity

Drying your body for girls doesn’t just mean changing your diet for a while. The impact of sport on physical fitness cannot be underestimated. Professional trainers are inclined to believe that during drying it is advisable to conduct 3-4 strength training sessions and 1-2 aerobic workouts. At the same time, it is undesirable to overdo aerobics, as it can suppress fat burning processes in the body.

During drying, it is recommended to include exercises in your workouts:

• swimming;
• run;
• exercise on an exercise bike or cycling;
• push ups;
• squats with your own weight and with additional weight;
• swing your legs;
• lunges.

We calculate the ratio of BZHU

The second step will be to create a diet that correctly combines proteins, carbohydrates and fats. The most common BJU scheme is considered to be 40-50% protein, 10-30% carbohydrates and 30-40% fat.

It is also important to take into account individual characteristics and body type:

• Mesomorph . A tall girl with thin bones and narrow shoulders. Up to 40% proteins and fats, 20-25% carbohydrates.
• Ectomorph . The presence of muscles with a small amount of subcutaneous fat. 30-40% protein, 20-25% carbohydrates, the rest is fat.
• Endomorph . There is fullness. There is a tendency to gain weight. Average height. 20-50% protein, 15-30% are fats, 10-20% are carbohydrates.

It is more convenient to use the ready-made KBZHU calculator.

Training plan, description of exercises

During the drying process, it is necessary to correctly combine aerobic and anaerobic exercise, focusing more on the latter.

Aerobic (cardio)

Cardio training improves metabolism, burns excess fat and prevents tissue swelling, improves blood circulation in the body.

During drying, the following exercises are recommended:

• Interval running with acceleration and deceleration.
• Jumping rope (about 5-7 minutes per approach).
• Running on an elliptical trainer or cycling track at an increasing pace.

1-2 cardio workouts per week are recommended.

Power

During cutting, strength training is of decisive importance, since it is they that are aimed at maintaining and building muscle mass, which is easy to lose when the balance of body fat changes.

The following exercises are recommended:

• Squats with weight (5 sets of 20 reps).

• Walking lunges (4 sets of 20 steps).
• Push-ups (4 sets of 15 reps).
• Crunches (5 sets of 20 reps),
• Hyperextension (3 sets of 20 repetitions).

During strength training, it is important not to forget about the proper warm-up to warm up the muscles and reduce injuries, and the cool-down to reduce soreness and better restore the body.

Drying gym training program for girls

As already mentioned, the diet has an effect during intense physical activity . If you have the opportunity to go to the gym, then following the training program described below will help you quickly achieve excellent results from drying your body.

A gym workout should include:

1. Abdominal swing (5 sets of the maximum number of times with a break of no more than 1 minute) 2. Squats with a barbell in your hands (4-5 sets of 10 times, break - 1 minute) 3. Block pull in a vertical position (5 sets of 10 times, rest - 30 seconds) 4. Bench press (5 sets of 15 times, rest - 1 minute) 5. Pulling the barbell to the chin (5 sets of 10 times, rest 30 seconds)

Exercises in the gym while drying for girls

During these exercises, several muscle groups are involved at once , which determines their effectiveness. If you have some experience in sports achievements, then the load should be increased.

Ways to improve metabolism

Metabolic speed is largely a genetically determined feature that is difficult to influence, especially with age.

But there are several fairly effective ways to improve metabolism that are worth paying attention to during drying:

• Drink more water. A sufficient level of hydration has a positive effect on the breakdown of fats.
• Add high-intensity interval training to your training schedule. They are much more effective at speeding up your metabolism than regular cardio workouts.
• Stop drinking alcoholic beverages. Alcohol-containing drinks negatively affect metabolic rate and overall well-being.
• Get a good night's sleep. People who don't sleep enough are much more likely to suffer from poor metabolism and, as a result, are more likely to have problems with excess weight.
• Move more outside of training. Sedentary people who rarely take a regular walk or exercise are more likely to have poor metabolism.

In addition, the consumption of the following products allowed for drying has a positive effect on metabolism:

• eggs;
• lean beef or veal;
• vegetarian tofu cheese;
• spinach;
• Greek yogurt;
• lentils;
• red fish.

Menu for the week

The weekly menu during drying should look like this:

You can also use our PP recipes for weight loss, as well as a compiled menu with recipes for 1200, 1500 and 1800 kcal per day.

They usually eat 1.5-2 hours before training. You are allowed to drink water during classes. Half an hour after training you need to plan a meal.

Reasons for lack of results or minor changes

The absence of noticeable results during drying most often indicates an incorrect calculation of the calorie content or balance of dietary fat in the diet. Another reason is insufficient physical activity. You can try reducing your daily caloric intake by eating carbohydrates or a small amount of protein, and also reviewing your training plan.

Often the reason for slow results is high levels of stress, poor sleep or hormonal imbalances, especially for girls. Before you start drying your body, it is important to make sure that all body systems are functioning normally and that you are feeling well during exercise.

What is considered a healthy food for a bodybuilder?

If your goal is to build muscle mass, you need to make sure that your diet contains foods high in protein:

• veal or chicken fillet;
• cottage cheese and chicken eggs;
• seafood;
• legumes.

It is this food that is considered a building material for muscles, because it contains a lot of protein. But you can’t go far on protein alone; a bodybuilder needs energy, which is very useful in training. It enters the body along with food that contains carbohydrates. These include cereals, buckwheat is best, do not forget about durum wheat pasta, as well as apples, cucumbers, herbs, and tomatoes.

How to eat next?

After a successful first week, you need to tighten your diet even more.

• 2nd week: partial refusal of fruits (you can only have half an apple a day). In the evening we eat only cottage cheese, kefir, fish and boiled meat.
• 3rd week: complete refusal of fruits.
• 4th: the amount of cereal is no more than six spoons per day.
• 5th: giving up cereals in favor of protein foods.
• 6th: exclude dairy foods.

After the end of the sixth week of drying, gradually return to the menu of the first week. If you analyze the weight of an average girl before and after drying, the result may be minus 8-10 kg and the muscles will acquire beautiful definition. The main drawback is that the last weeks have been extremely unbalanced. The maximum number of dryings per year is two times.