Super-drying: how to dry girls properly to lose weight

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Almost every serious athlete sooner or later has a desire or even an urgent need to remove excess subcutaneous fat in order to further emphasize muscle definition and improve shape. This is done both in preparation for competitions and simply to get rid of extra pounds during the beach season.

The topic of our article is a diet for drying the body. You will learn about the most effective ways of healthy eating that will make your figure even more perfect, compare the most popular diets for cutting with each other and choose the most suitable option.

Principles of drying for girls

To lose weight correctly, you need to adhere to the following drying principles:

• A diet aimed at burning fat should continue for 30-60 days. More precise timing depends on the initial thickness of the fat layer.
• You need to enter drying smoothly.
• You should eat in small portions, but at least 5-7 times a day.
• You need to drink at least 2 liters of water.
• You should count your calories throughout the day. The daily caloric intake depends on the woman’s age, her weight and physical activity. The average daily caloric intake is 1500 kcal.
• Sports should be regular. Strength exercises should be combined with aerobic training.
• Carbohydrate foods should be sharply limited. But it is necessary to reduce its volume gradually, and not sharply.
• Breakfast should be hearty.
• Dishes can be prepared in any way except frying.
• The menu should limit flour and sweet foods.
• Fats should be excluded, but they cannot be completely abandoned. The best source of fat is vegetable oil.

Drying Features

Let's start with the fact that everyone, especially a non-exercising person, does not need drying. Many people mistake it for a normal weight loss process, but it is not. This is a tough and unsafe period, intended for bodybuilders who are ready to sacrifice their own health.

For an ordinary person, it is enough to adhere to proper nutrition to keep fit. But more often than not, most people need everything at once, so effective but dangerous drying exists not only among active people, but also among lovers of all kinds of diets.

As already mentioned, drying requires compliance with two conditions:

1. The first is a strict diet , long-term restrictions on carbohydrates that create an energy deficit. When energy, namely carbohydrates, is not enough, the body takes it from fat reserves, but provided that protein is supplied with food in large quantities. That is why in a bodybuilder’s diet the lion’s share consists of chicken breasts, eggs, etc.
2. Second - loads . During this period, the athlete performs endurance exercise, which requires even greater energy expenditure, and additionally performs cardio.

So, if without exercise, only on a diet, the body can dry out, then without proper nutrition with only exercise, this is unlikely.

Loads help burn more fat and speed up this process; they are especially needed to maintain muscle tone and definition before competitions. But if a person is not going to perform or for some reason cannot attend the gym, it is quite possible to dry out on a diet alone.

Body drying menu for girls for a month

First week

In the first week of drying carbohydrates per day, you should receive 2.5 g per 1 kg of weight. They can be obtained from cereals (brown rice and buckwheat), from vegetables and fruits.

The menu is based on the following products:

• Every other day you need to eat fish.
• Chicken breast is used as meat.
• Cheese is rarely eaten, but kefir and cottage cheese are often consumed.
• Fresh vegetables, lettuce and herbs must be present on the table.

Vegetable oils and lemon juice should be used as a salad dressing.

Menu for the first week of drying:

Second week

In the second week of drying, the amount of carbohydrates should be limited to 1 g per 1 kg of weight. These products should be consumed in the first half of the day.

Menu for the second week of drying:

Third week

In the third week of drying, the amount of carbohydrates consumed per day must be further reduced - to 0.5 g per 1 kg of weight. In addition, fruits are completely excluded from the menu.

Menu for the third week of drying:

Fourth week

In the fourth week of drying, carbohydrate foods are reduced to a minimum. You are allowed to eat no more than six spoons of porridge per day. You can't eat carrots.

Menu for the fourth week of drying:

Day 4 for express body drying

Breakfast:

• Season half a baked English muffin with finely chopped half a small apple and 30 grams of grated low-fat cheese. Microwave for 30 minutes;
• 180 grams of low-fat yogurt, seasoned with finely chopped almonds (1 tbsp).

Dinner:

• 1 cup of tomato soup;
• Sandwich: 1 whole grain small pita bread, 90 grams of finely chopped baked beef, 1 tbsp. horseradish, mustard, chopped tomatoes and lettuce;
• 1 cup raw vegetables;
• 1 pear.

Dinner:

• 90 grams of boiled salmon;
• Coleslaw: 1/4 cup mixed cabbage, 2 chopped cucumbers and 2 tbsp. low-fat dressing (no more than 30 calories);
• ¾ cup cooked brown rice;
• Half a cup of pineapple chunks in syrup.

Almost always, drying the body for girls in 2 weeks is very exhausting, and to restore strength, a dessert of canned pineapples in syrup is perfect.

BZHU calculation formula

To calculate your metabolic rate, you will need the following steps:

• Women: 655 + (96*weight/kg) + (1.8*height/cm) – (4.7*age in years).
• Men: 66 + (13.7*weight/kg) + (5*height/cm_ - (6.8*age in years).

The resulting figure must be multiplied by the activity coefficient:

• If a person leads a sedentary lifestyle and moves little, then multiply by 1.2.
• If a person plays sports 1-3 times a week, but the loads are not too intense, then you will need to multiply by 1.38.
• If a person trains 1-5 times a week, and the loads are moderate, then he will need to multiply by 1.55.
• When physical activity is high, you need to multiply by 1.73

You must subtract 500 from the resulting value. The final figure will characterize the daily calorie content.

The next step is to calculate the calorie corridor:

• To determine the minimum daily caloric intake, subtract 250 from the daily caloric intake.
• To determine your maximum daily calorie intake, you need to add 100 to your daily calorie intake.

For example, if a person’s average daily caloric intake is 1600, then he cannot gain more than 1700 kcal and less than 1350 kcal.

The last step is to calculate the amount of proteins, fats and carbohydrates. One gram of protein and carbohydrates contains 4 kcal. One gram of fat contains 9 kcal. You should consume 30-35% protein, 15-20% fat and 45-50% carbohydrates per day.

The calculation is done as follows:

1. Protein:
   Minimum level: (1350 * 0.3) / 4 = 101 g.
2. Maximum level: (1700 * 0.35) / 4 = 148 g.
3. Fats:
   Minimum level: (1350 * 0.15) / 9 = 22 g.
4. Maximum level: (1700 * 0.2) / 9 = 37 g.
5. Carbohydrates:
   Minimum level: (1350 * 0.45) / 4 = 151 g.
6. Maximum level: (1700 * 0.5) / 4 = 212 g.

Diet for drying the body highlights

Before moving on to the menu, let's discuss the main points of the diet for drying the body that people encounter. Where to start and how to dry properly. The first thing to realize is that if you have a sufficient amount of belly, sides, and fat, you won’t get to your abs with just one cut or one diet.
So that it would be so beautiful and embossed. What will start to happen? You will start cutting out carbohydrates, gradually go on a diet, if you do everything correctly, you will lose weight. The waist will become narrower, the muscles will become more defined. But most likely you won’t achieve this in one drying session. That is, at some stage the body will turn on protective reactions and you most likely will not be able to remove your subcutaneous fat, for example from 30% to 8%. The result we are talking about, so that you really have abs, is achieved in stages, not from the first drying. If we talk about my experiments, I achieved not bad results in two drying sessions.

It very often happens that a person comes to the gym with a belly fat, a trainer gives him exercises and diets, the person begins to work and reaches a certain stage when his body is already in a stupor, the weight does not go away, the person is already exhausted.
And he tries to dry further, to remove the last layer of fat, but he doesn’t succeed. Because the metabolism is already as slow as possible, the body has given up a lot of fat. All this leads to the fact that a person gets exhausted, stops exercising and starts again. If not all the weight he had, then at least part of it. Hence the second rule of the diet for drying the body: Do not push your body into too strict limits.
Very often beginners, people who are enthusiastic and have good willpower. They work and exhaust themselves as if they are preparing for the Olympia. Give your body a break. If you see that you have already reached the stage when you are on a strict diet, you only have carbohydrates for breakfast, or you remove them altogether. And the weight does not fall, the fat layer does not burn or burns, but only a teaspoon at a time. In this situation, I recommend that you stop and add not a lot of carbohydrates. To speed up the metabolism, give the body a rest. And only later, when you have rested and recovered psychologically. Your body has returned to more or less normal mode, but with less fat. Then you can remove carbohydrates again. And already the fat layer that you have left to dry.

As this usually happens during muscle gain and cutting, when you start either adding or removing carbohydrates. From the very beginning the body reacts very well. In the first week you lose weight very quickly, your fat burns, there is a result, you are satisfied. Then the further you continue, the more your process slows down. In these situations, it becomes futile to try to burn several hundred grams of fat while on such strict diets. It's much easier to start adding carbohydrates without loading up too much. He may not even gain much in kilograms. But again invigorate the body, bring it back to normal. And then remove the carbohydrates again. When you remove them, your body will begin to quickly burn your fat again. This fat layer dries very well.

Diet for drying the body The third point is to include a cheat meal in our menu.

That is, this is the day when we allow ourselves to eat whatever we want. No matter what kind of willpower a person has, no matter what kind of mentality he has, he still wants sweets on a diet, he wants everything that he can’t eat. Very often what begins is that people slowly break down. It is better to give up all these products for a week. But set aside one day a week to eat these foods. That is, you are on a diet for 9 days, and on the 10th day you load up. Psychologically this is a very important thing. When you know that you are limiting yourself, but that you can eat whatever you want on the weekend, this is very motivating. In addition to psychological relief, this is a good stimulus for the body. Metabolism accelerates very quickly because you give the body a lot of energy from simple carbohydrates. And he needs to process and synthesize all this energy. All metabolic processes are accelerated, metabolism increases. You go on a diet, and against the backdrop of an accelerated metabolism, your body easily burns through what you loaded into it.

Another point of the diet for drying the body is to control what you dry.

Watch your weight. If you see your weight plummeting, it may be better to slow down a little. It’s one thing if you weighed 150 kilograms and losing a few kilograms a week is normal. But if you weigh 90 kilograms and start losing weight by two kilograms a week. Maybe we should slow down a little. Why?

Because beginners are often very enthusiastic and remove large amounts of carbohydrates. And they immediately begin to lose weight. The muscles begin to crumble. A person decreases in volume very quickly and this is very stressful for the body. I recommend cutting out carbohydrates gradually. Firstly, this way you will save more muscle. Secondly, it will not be such a big stress for your body when you do all this gradually.

Drying the body after 40 years - nuances

To undergo body drying after 40 years, you will need to create a nutrition program with a menu for 14-28 days. Regular physical activity is no less important at this age.

After 40 years, you should reduce the amount of carbohydrates you consume a little more. You need to enter the diet very carefully, as well as exit it.

In addition to the standard menu, you can use nutritional supplements designed for athletes. For example, it could be: Yohimbine, Acetyl L-carnitine, Express.

Day 5 of drying

Breakfast:

• 1 cup of cereal (cereal rings) with ½ cup of berries, 1 tbsp. finely chopped almonds and 240 g low-fat milk.

Dinner:

• Quesadilla: Sprinkle a quarter cup of lean refried beans onto one whole grain tartilla and top with 30 grams of shredded low-fat cheese. Season everything with salsa and cover with the second tortilla. Microwave for 45 seconds;
• Season half a cup of low-fat cottage cheese with ½ cup of canned tangerine slices;
• Cucumber, cut into strips.

Dinner:

• 90 grams of baked pork tenderloin;
• 1 cup roasted acorn squash, seasoned with a pinch of cinnamon;
• 2-3 cups green salad and 2 tbsp. low-fat dressing;
• Half a cup of low-fat chilled yogurt and 1 cup of berries.

If drying the body for two weeks is very difficult, then once every 14 days you can slightly increase the calorie content of the fifth day.

List of allowed and prohibited products for drying the body

The cutting diet should include proteins, fats and carbohydrates, but with an emphasis on the first component. Fast carbohydrates should not be on the menu.

Authorized products:

• Any fish.
• All vegetables except potatoes and legumes.
• Any meat: chicken, turkey, beef, veal, lamb, rabbit and nutria.
• Milk, cottage cheese, kefir, yogurt, tofu cheese.
• Seafood.
• Chicken egg white.
• Greenery.

Limited consumption products:

• Boiled potatoes in their jackets, baked potatoes.
• Durum pasta.
• Cereals.
• Nuts and dried fruits.
• Berries.
• Low-fat cheeses.
• Chicken egg yolk.
• Legumes.
• Wholemeal bread.

Prohibited products:

• Bread made from wheat flour and other flour products.
• Sweet.
• Pasta made from soft wheat varieties.
• Mayonnaise.
• Canned foods.
• Smoked products.
• Sausage.
• Processed cheese.

Abs workout

During the period of fat burning while drying the body, this is an almost useless exercise, since local lipolysis does not exist (unlike local lipogenesis).

But if the reason is not only subcutaneous fat, but also “sagging” abdominal skin, and you want a toned stomach, know: the transverse abdominal muscle is responsible for this - the deepest of the abdominal muscles and not involved in anatomical movements. You can pump it up using the so-called vacuum (drawing in the abdomen while exhaling).

Abdominal vacuum

In addition, the abdominal muscles are a very small muscle mass and often even a 30-40 minute abdominal workout does not cause significant energy consumption, and in a trained person it does not even bring the heart rate closer to the fat burning zone. The same applies to training the biceps and other relatively small muscle groups.

Therefore, listen to the recommendations of professional bodybuilders and adhere to the following rules if you want to properly dry your muscles:

• First of all, strength training for 40–60 minutes.
• Give preference to larger muscle groups, shortening the rest between sets (no more than 1 minute) and arranging auxiliary exercises in three-, giant-, or even circuit sets. It turns out to be a kind of interval aerobics.
• For best results, you can try special sports supplements.
• To develop strength, use methods of kettlebell lifting, weightlifting and wrestling.

Example of word training.

Delicious and healthy recipes

Greek salad

To prepare the dish you will need the following components:

• One lemon.
• Two teaspoons of dried oregano.
• Three teaspoons of minced garlic.
• A teaspoon of basil.
• Two tablespoons of wine vinegar.
• One romaine lettuce.
• A cup of olive oil.
• Two tomatoes.
• Cucumber, green pepper and red onion – 1 pc.
• 0.2 kg Feta cheese.
• A cup of olives.
• Salt and pepper to taste.

To prepare the sauce, you need to mix lemon juice with oregano, garlic, olive oil, wine vinegar and sugar. To obtain a uniform consistency, whisk the sauce and cool.

Vegetables are cut, placed in a salad bowl, poured with sauce, kept for a quarter of an hour and served.

Sea bass

To prepare the dish you will need the following components:

• 4 stalks of green onions.
• A bunch of cilantro.
• A clove of garlic.
• One lime.
• One Jalapeño pepper.
• 1/4 cup lime juice and the same amount of olive oil.
• A teaspoon of honey.
• Two tablespoons of vegetable oil.
• 1.5 kg sea bass.
• Three tablespoons of flour.

You can serve corn tortillas with the dish.

Separately mix jalapeno, garlic, lime zest, cilantro, onion, olive oil, salt, and honey.

The perch is rubbed with pepper and salt, rolled in flour and fried in a preheated frying pan. After frying is finished, the fish is poured with the prepared sauce and served with flatbread.

Chicken with broccoli and almonds

To prepare the dish you will need the following products:

• 0.35 kg chicken fillet.
• 0.5 kg of broccoli.
• Chili flakes – 1/2 teaspoon.
• Roasted almonds – 0.1 kg.
• A teaspoon of sesame oil.
• Salt, pepper and olive oil to taste.

Chicken fillet is coated in seasonings, fried in a hot frying pan, then cooled and cut into strips. Broccoli is boiled in boiling salted water for several minutes. Fry them in olive oil along with chili flakes, add chicken fillet and almonds at the end of frying. The dish is poured with sesame oil, salt and pepper. Fry for another two minutes.

Shrimp with garlic and honey with broccoli garnish

To prepare the dish you will need the following products:

• 0.45 kg shrimp.
• Two tablespoons of garlic.
• A teaspoon of ginger root.
• Half a cup of honey.
• 1/4 cup soy sauce.
• 1.5 cups of broccoli.

Mix garlic, honey, ginger and soy sauce - this is a marinade for shrimp, but you don’t need to take all of it, but only 1/3 of it. Marinating time is 60 minutes. Stew broccoli in two tablespoons of sauce for five minutes. The shrimp are stewed there for minutes. When the shrimp are cooked, add the broccoli again and heat for another 3 minutes. The finished dish is poured with the remaining marinade.

Chicken fillet with asparagus and lemon wedges

To prepare the dish you will need the following products:

• 0.4 kg chicken fillet.
• 1/4 cup flour.
• 4 tablespoons butter.
• 2 cups asparagus.
• 2 lemons.
• 2 tablespoons of honey.
• To taste: salt, pepper, lemon pepper seasoning.
• For decoration you need chopped parsley.

Beat the chicken until the fillet is 1 cm thick. Dip the fillet in flour with salt and pepper, fry in butter for three minutes on each side, sprinkle with lemon pepper on top.

Asparagus is simmered in a frying pan until it turns a bright green color. Remove the asparagus, then fry the lemon in butter for two minutes. Now place asparagus, chicken and lemon in layers in the pan again and heat thoroughly. You can top the dish with sauce. To prepare it, honey is melted together with butter, in the same fat that remains after frying the chicken and lemon. This will give the dish a lemony taste.

Day 7 express body drying

Breakfast:

• Half a baked English muffin with 30 grams of finely chopped low-fat cheese, 1 slice of tomatoes, half a cup of steamed spinach and 1 hard-boiled egg;
• 1 grapefruit.

Dinner:

• Black Bean Salad: Combine 1/2 cup canned black beans, 1/2 cup canned mandarin orange slices, one red pepper (finely chopped), 1 red onion and green onion. Season with 1 tbsp. balsamic vinegar and herbs;
• 1 whole grain small pita bread;
• 1 pear.

Dinner:

• 90 grams of fried steak;
• 1 baked sweet potato season with 1 tbsp. sandwich butter;
• 1 cup steamed zucchini;
• Half a cup of pineapple chunks in syrup.

To make express body drying for girls as short and effective as possible, you can always add basic sports supplements: fat burner and omega-3. This will speed up the process even more.

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Contraindications

Drying the body is unacceptable if the following contraindications exist:

• Liver diseases.
• Carrying a child.
• Diseases of the digestive system.
• Diseases of the urinary system.
• Diseases of the heart and blood vessels.
• Lactation.
• Diabetes mellitus and other pathologies of the endocrine system.

Nutrition and exercise program to dry yourself at home

To effectively dry your belly and sides, you need a healthy eating program that contains approximately 10-20% fewer calories than you burn during the day.

There is no need to make such restrictions too sharply - otherwise, metabolic processes in the body, as well as weight loss, will slow down significantly (drying will become impossible). It is more correct and effective to adhere to the following program, which includes:

1. Fractional meals (at least 5 small meals per day).
2. Increased physical activity (cardio exercises, strength training), which compensate for the calories eaten.

Training for fat burning during cutting can be of two types:

• classic training for masses (general strength, a small number of repetitions and pauses between performed approaches);
• pumping training (the total number of repetitions, approaches and exercises increases, and rest pauses are reduced). No weights or new exercises are used.

Recommendations for girls on drying at home

In order for body drying carried out at home to be effective, you must adhere to the following recommendations:

• You need to eat every 2-3 hours, which will avoid sudden surges in blood sugar levels.
• You need to drink clean water every hour. To calculate the volume of water you should drink per knock, you need to multiply your weight by 0.03.
• Every day you need to monitor the calorie content of the foods you eat.
• Every fifth day should be made carbohydrate. At this time, you should increase the amount of carbohydrate foods consumed, which will prevent the burning of muscle mass.
• Women can dry for 12 weeks, and men for 8 weeks. If drying is practiced for the first time, its duration should not exceed 5 weeks.
• Be sure to exercise while drying.
• When the amount of carbohydrates consumed decreases, you need to increase the amount of protein food to 2-3 g per 1 kg of body weight.
• In order to prevent disruptions in metabolic processes, it is necessary to reduce the daily calorie intake gradually, and not sharply: by 200 kcal in 7 days, but no more.
• Taking vitamin-mineral complexes will help avoid slowing down metabolic processes.
• If the weight has risen, then the body should give the body a two-day “carbohydrate boom”. This activates the thyroid gland.
• You should avoid fast carbohydrates, such as soft wheat pasta or white rice.
• To speed up the process of burning fat, you need to completely give up carbohydrate foods once every 7 days.
• Taking casein protein will prevent you from feeling hungry and will prevent the development of catabolism.
• Before each workout, you need to take L-carnitine. This will increase the number of kilocalories burned by 2 times.
• On days leading up to training, you should not sharply limit the amount of carbohydrates you consume.
• Before training, you need to eat slow carbohydrates or drink whey protein.
• Once a day you need to eat a portion of fatty fish. A serving does not contain more than 200 kcal, but the fats that are part of it have a positive effect on the process of losing weight.
• Dinner should consist mainly of protein foods. You can completely replace these products with casein protein and low-fat milk.

The nuances of choosing a diet for a girl

If you are a girl and want to get results without harm to your health, choose a diet for drying your body based on the specifics of the female body. Before moving on to tips on choosing an appropriate diet, let’s talk about the characteristics of a woman’s body (we also recommend useful material on drying the body for girls at home).

Features of the female body

Let's list the most important points:

1. The female body has a significantly lower metabolic rate than the male body. There are much fewer muscle fibers in the female body, so each kilogram of mass consumes significantly less energy. With the same high-calorie diet, a woman will gain excess weight faster than a man.
2. Thanks to the storage mechanism (necessary for bearing a child), a woman’s body transfers excess carbohydrates into fat deposits much more easily.
3. Women use stored fat for energy needs more intensively than men. Nature has made sure that the female body works like an energy station, accumulating carbohydrate energy in the form of glycogen and fat reserves, and, if necessary, can easily spend these energy reserves. This is why a woman’s muscles are more willing to accumulate carbohydrates in the form of glycogen. This feature of the female body can be considered an advantage and can be used for proper drying of the body in combination with proper training. The main thing is to make sure that the simple carbohydrates you eat do not turn into fat.
4. Another feature of the female body is the relatively disproportionate distribution of muscles throughout the body. The muscular corset of the upper body in women is much less developed than in men. However, in the case of drying, changes in the upper body in women are usually much more noticeable, since excess fat and water are removed first from the face, arms and chest, and lastly from the legs and buttocks.

Drying nutrition rules for girls

Based on the characteristics of the female body discussed above, we will highlight a number of principles of the female diet for drying:

• Complex carbohydrates are allowed (and in some cases especially recommended) for consumption. Their share in the diet should not exceed 30-40%.
• The recommended proportion of fat is 10-20% of the diet. It is highly not recommended for women to completely eliminate fats during drying in order to avoid problems with the menstrual cycle, hormonal levels and general health.
• The basis of nutrition during drying is proteins (50-60% of the total daily diet).
• During drying, consume fiber. Sources of fiber are all types of cabbage, zucchini, cucumbers, greens, legumes, bran. Plant fiber quickly saturates and suppresses hunger.
• Strictly monitor the amount of drinking water in your daily diet (recommended amount is 2-2.5 liters per day). At elevated temperatures and physical activity, increase the volume of fluid.
• To avoid stress, a complete sudden refusal of carbohydrates is not permissible: start cutting by gradually reducing carbohydrates in the diet, replacing sweets and starchy foods with healthy fiber from fruits and complex carbohydrates from cereals.
• It is not recommended to eat 1.5-2 hours before training and 1.5-2 hours after it. The exception is sports supplements that do not contain fats and carbohydrates.
• Optimal weight loss during drying is 1.5-2 kg per week. If you start losing weight much faster, you're probably just losing water and burning your own muscle.
• It is recommended to eat 5-6 times a day, dividing the daily diet into breakfast, lunch, dinner and two snacks.

Workouts during the drying period

To dry your body successfully, you need to train. And you can do this even at home.

To create a training plan, you must adhere to the following recommendations:

• Strength exercises should alternate with aerobic exercises.
• You need to do strength exercises twice every 7 days and aerobic exercises three times. Examples of the most effective aerobic exercises: swimming, running, cycling, step aerobics, skipping rope, rowing, roller skating.
• Aerobic exercise is best done in the first half of the day, immediately after waking up.
• The pulse during training should be 120 beats per minute.
• The optimal training duration is 45 minutes - 1 hour.
• It is good to use a heart rate monitor during exercise.
• The body must recover. To do this, two days a week must be free from training.
• You should eat 2 hours before the start of classes and two hours after them.

Training plan

The presented training plan is designed to work the main muscle groups. It is suitable for beginners. Exercises should be performed 10-15 times, 3 approaches each. After two months, the number of approaches can be increased to four.

To start, you need to train three times a week, and then you can increase the number of sessions to four. The duration of one workout is 60 minutes. Subsequently, the time is increased to 90 minutes.

Workout 1.

You need to start your workout with a warm-up.

• Crunches while lying on the floor.
• Deadlift using dumbbells.
• Dumbbell press from a sitting and standing position.
• Squats with dumbbells.
• Bench push-ups from behind.
• Lunges with dumbbells.
• Bent-over dumbbell row.
• French press using dumbbells.

You need to complete the workout with a cool-down, which lasts 2-5 minutes.

Workout 2.

You need to start doing the exercises with a ten-minute warm-up.

• Raising legs from a lying position.
• Lifting onto a chair using dumbbells.
• Wide grip bench press.
• Stretching from a standing position with dumbbells.
• Bent-over dumbbell raises.
• Lunges with dumbbells.
• Side bends with dumbbells.
• Arm curl with dumbbells from a standing position.
• Calf raises with dumbbells.

You need to complete the workout with a 2-5 minute cool-down.

Is it possible and necessary for everyone to dry themselves?

Can an ordinary person, not an athlete, refuse to lose weight? And, like bodybuilders, get rid of excess weight using a set of drying measures? No, and here's why:

• drying is violence against the body; professional athletes are in a state of constant stress for several months
• drying requires the use of a special, monotonous diet
• drying requires deep knowledge in nutrition, biochemistry, and so on
• drying involves active, frequent, specific training
• cutting also means maintaining the achieved level of muscle mass (which most people simply do not have), which requires taking special sports nutrition

The duration and severity of drying make it unsuitable for use by people who do not set themselves any competitive goals.

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Popular questions

• Why do girls need drying?

  Most often, professional athletes who want to make their muscles more prominent resort to drying. However, drying is increasingly being practiced by ordinary people who want to get rid of excess weight. Experts do not recommend drying for unprofessional purposes or not according to the rules, so as not to harm the body.

• If I skip a meal, can I have two servings next time?

  You can't do that. The calorie content of one serving should be no more than 300 kcal, and a maximum of 500 kcal. The body will not be able to expend more than this amount and will store excess calories as fat.

• Should carbohydrates be completely removed from the menu to increase cutting efficiency?

  No, you shouldn't do that. If you refuse carbohydrate foods, metabolic processes will be disrupted. In addition, the body may begin to burn muscle. There is also a risk of developing ketoacidosis.

• Is drying harmful to health?

  If you follow all the rules, drying will not harm your health. However, you can start training only if there are no contraindications.

• Which drying option is optimal for a girl?

  The approach to drying the body should be comprehensive. Training should be combined with diet and sports nutrition.

• How many kilograms can you lose in 7 days of drying?

  Average losses are 0.5-1.5 kg. The result largely depends on the initial weight. If it goes away faster, then you should eat more carbohydrate foods so as not to harm your own body.

• Will it be possible to dry it in 5 days?

  Yes, it is real, but it is associated with health problems. The effect of such drying will be short-lived.

• How long can drying last without causing harm to health?

  For girls this period is 12 weeks, and for men 8 weeks. In the future, the result must be maintained and consolidated with the help of training and menu restrictions.

What is it and why is it needed

Drying the body is the process of radically reducing the fat layer to a minimum percentage. It differs from losing weight in a more strict approach, as well as a more stringent goal.

Important! The results of drying should ensure maximum muscle preservation and a minimum percentage of subcutaneous fat. Otherwise, we can assume that the drying was unsuccessful and the goal was not achieved.

Before drying properly, you should determine the basic rules of the procedure, set a clear goal and time frame. It is carried out when the athlete has already achieved a certain result in fitness and needs to emphasize it, provide maximum relief and definition of the muscles.

Who needs it

Drying the body is required for those athletes who have already significantly reduced the percentage of body fat and also have athletic physical shape.

There is no point in drying out the body if the muscles are not sufficiently developed, since low fat content will only show “weak spots” and reveal possible shortcomings.

Before starting the process, it’s worth understanding what drying does in general, what it means for losing weight, how to do it correctly, what kind of nutrition and exercise will be required. You also need to consider precautions and possible contraindications. If all this has already been taken into account, it is worth finding out whether drying is necessary, in principle, or is it better to get by with losing weight?

Attention! The drying result will not last forever. Such a low percentage of fat that can be achieved is unnatural for the body, and it will try to increase it. Therefore, professional athletes most often dry themselves before competitions.

Some perceive drying as a period of maximum rapid weight loss. This approach is also possible, but it is important to start and exit the process correctly so as not to slow down your metabolism and subsequently accelerate the accumulation of fat. It is important to understand what it is and why drying is needed, in what cases it is used to ensure maximum efficiency.

What is the correct procedure?

Drying requires a consistent approach, so before doing it correctly, you need to master the basic principles:

• it is necessary to ensure a calorie deficit;
• carbohydrates and unhealthy fats are reduced as much as possible;
• stress should be minimized;
• 2 liters of water per day are required;
• training should be intense and repetitive.

This is the foundation around which subsequent actions are built. For example, the use of additional products, such as fat burners, does not make sense without observing the listed principles.

What does it mean for weight loss

Drying is perceived as a process of maximum weight loss. When we dry the body, fat is removed, while trying to preserve muscle mass as much as possible. That is, drying is considered not a simple weight loss, but weight loss while ensuring the preservation of muscles for the purpose of definition.

Effective drying is one that results in the fat layer being reduced to a minimum value. It is important to understand how to preserve muscle during this type of fat loss and to carry out the procedure as safely as possible.

How long does it last?

The procedure should be planned as much as possible. At the beginning of the process, it is worth keeping something like a diary, which contains a diet plan for drying the body and training. It is also recommended to write down your own feelings and observations.

Drying never takes too long. This is a short-term procedure, as it requires enormous effort and takes a lot of energy. The body simply cannot withstand such a pace for a long period of time.

The best option is for a couple of weeks or a month. After this, you need to gradually get out of it and switch to a healthy diet and moderate exercise.

Strength training for cutting

Superset
Standing Barbell Press

• 3 sets of 12-15 reps
• Body part: Shoulders Equipment: Barbell

Snatch and push of a kettlebell with one hand

• 3 sets of 12-15 reps
• Body part: Shoulders Equipment: Kettlebells

Single leg Smith machine squats

• 3 sets of 8-12 reps
• Body part: Quadriceps Equipment: Exercise

Smith Machine Bent Over Row

• 3 sets of 12-15 reps
• Body part: Middle back Equipment: Exercise

Push-ups (with wide or narrow arms)

• 3 sets of 12-15 reps
• Body part: Chest Equipment: Body weight

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Next, perform cardio or aerobics in your target heart rate range for 30 to 60 minutes.

This can be any physical activity, from banal walking on a treadmill with a maximum incline to working on a bag or group strength training with pretty ladies.

If you want to make the fat burning process more intense and the result of body drying more obvious, you can add aerobics in the morning before breakfast.

Sports nutrition supplements

BCAAs

Branched chain amino acids (BCAAs) make up 14-18% of the amino acids in skeletal muscle proteins. This is an essential supplement during cutting that will prevent muscle breakdown, preserving muscle mass, helping to burn fat, without losing your own protein. BCAAs should be taken half an hour before training and immediately after sleep.

Full cycle amino acids

When not consumed in full from food, non-essential amino acids also interfere with the catabolic effect. Take after training and before bed.

Whey isolate

Whey isolate is the purest drying supplement that does not contain sugar and replaces a full protein meal, providing the required amount of protein (1 serving – 25 g of protein).

L-carnitine

This supplement is indispensable before cutting workouts, but only in dry or capsule form. L-carnitine transports free fat as energy to the muscles, where it is most needed. L-carnitine acts more as an energy drink for training, with a slight fat burning effect. The supplement improves the strength and endurance needed for high-intensity exercise.

Fat burners

For faster drying results, you can connect fat burners with a thermogenic effect. They increase body temperature, enhancing lipolysis. Another benefit is appetite suppression. Such drugs may include: ephedra extract, yohibin, caffeine, aspirin. But such supplements have contraindications, for example, increased blood pressure and nervous system disorders, so we do not recommend taking them on your own, especially if your weight does not stay the same for a long time.

Pharmacy drugs

Vitamins and minerals

The body especially needs these nutrients during the drying period and when there is a deficiency of calories and vitamins in permitted foods. The complexes will also increase working capacity and speed up the recovery period, calming the nervous system. Any complexes that are available and that you like will do, just avoid taking additional vitamins or minerals to avoid hypervitaminosis.

Complexes for joints

During the drying period, the joints become depleted and lose fluid; at the first pain in the joints, start taking complexes with glucosamine and chondroitin. Such drugs can be found not only in pharmacies, but also in sports nutrition stores.

Melatonin

It is not a mandatory supplement, but perhaps melatonin will be useful for those whose nervous system cannot withstand heavy loads on the muscles and the nervous system as a whole. For insomnia and anxiety, take the drug as directed.