Trending: fast weight loss or drying. What do the professionals think?

In this note, almost four months after the start of drying, I finally pulled myself together, found some free time and decided to talk about what body drying is , which is known to many as weight loss. Having experienced everything first-hand, as well as at numerous requests from my friends, I decided to share my notes, developments, and, let’s say, personal results regarding the fat burning process. Before you continue reading this article, I want to immediately point out that I am not some kind of nutritionist, professional athlete, trainer, or health consultant of any kind. I am the simplest person who managed to dry out quite a bit, as much as 20 kilograms in just 2.5 months , which in itself, in principle, is considered a fairly good result.

• What you need to know about drying?
• What diet should you follow while drying your body?
• What exercises should you do to lose weight quickly?
• And in general, is it really possible to dry yourself at home?

The answers to these and other questions have been voiced more than once in the vastness of the RuNet and, it would seem, there is nothing more to add, but I still climb with my notes, of which I have accumulated quite a few. Especially for those who are too lazy to read many, many letters, at the end of this page I have separately collected and highlighted all the key points on the basis of which my body drying took place. Here I insert a special link, clicking on which will immediately take you where you need to go. For the rest, I think it would not be amiss to note the fact that I approached this drying with all the responsibility and scrupulousness characteristic of my character. Long before the planned drying of the body, I watched more than one video, dug through a lot of useful information and documented all the most important points, which I am now ready to share. Well, shall we get started?

Drying the body

First, a few definitions, abstruse phrases and photographs.
Drying the body is a special set of actions, the strict implementation of which can significantly reduce the number of fat cells in your body, while simultaneously enhancing the aesthetics and relief of the main muscle groups.

For a better understanding, I will give a trivial illustrative example from the Internet.

Decoding. Lbs (Pound) is an English unit of mass equivalent to 0.45 kg. 195 Lbs = 88.45 Kg 178 Lbs = 80.74 Kg

This photo shows how some guy managed to dry out his body in just one month, lose about 8 kilograms of fat and gain a slimmer figure. Not bad - isn't it? And these are my results.

Not as perfect as the “Chinese”, but I think that in its own way it’s not bad either. In the photo on the left I am marinating kebabs. After taking sports nutrition, gaining weight and a successful picnic, on April 30 my weight was 99 kilograms 700 grams - this was my last “fasting” day before the start of cutting and this weight was my reference point. From the first of May I went on a diet and started drying out. The second photo was taken on June 27th – i.e. almost 2 months later and at that time my weight was at around 80.8 kilograms. As they say, the difference is obvious.

Of course, from time to time I did control weighings and, of course, during the entire drying period I accumulated a lot of photographs of me standing on the scales, but, perhaps, it’s still better to get straight to the point. And so, I’m on topic. In order to get rid of subcutaneous fat and lose weight, only one concept really works.

Important point! When drying your body, you must spend more energy than you receive with food or, conversely, eat less than your body needs.

At this stage, the main thing is to understand that
fat deposits (on the abdomen, hips, buttocks, waist, etc.) will begin to be broken down and consumed only when the body does not have enough energy.
And now is the time to remember what we eat, what calories are and what the calorie content of food is. Remember! The calorie content, or energy value of food, refers to the amount of energy that the body receives when it is fully absorbed.

From this table you can see that every 1 gram of fat eaten provides 9 kilocalories of energy, and 1 gram of proteins and carbohydrates is equal to 4 kilocalories, respectively - be sure to remember, or better yet, write down these data, they will come in handy more than once. Now, knowing the calorie content of the main nutrients (fats, proteins and carbohydrates), you can use a calculator and without much difficulty calculate the amount of energy consumed. In addition, I hope there is no need to remind you that the energy value of products , as well as their calorie content, is always indicated on the packaging, which, in principle, can significantly facilitate all calculations.

Personally, I went even further and over time purchased small electronic scales for the kitchen, on which you can weigh any products weighing from 1 gram to 5 kilograms. Overall, the purchase turned out to be quite useful. Okay, let's say we learned how to weigh foods and calculate their calorie content, but what next? How many calories does a person need? How much do you need to eat to lose weight and get dry? What foods can you eat and what can you not? What exercises to do to dry your body? What is the difference between body drying for girls and body drying for men? And so about everything in order. Naturally, each person has his own body and, let’s say, his own distinctive characteristics. Some people have a faster metabolism, some slower, some digest certain foods better, while others don’t digest them at all - for example, drinking cow’s milk immediately causes intestinal upset in me, which, as it turned out, , are familiar to about 70% of people. It’s sad, especially considering that drinking milk during drying could contribute to an even better result, since it contains quite a lot of protein, little fat and practically no carbohydrates. All this means that drying the body is different for each person and if I managed to lose 20 kilograms, this does not mean at all that you will achieve the same result, although on the other hand, nothing prevents you from surpassing it - Everything depends on you. In order to dry out your body and lose weight properly, you need to know your daily energy requirement. On the Internet you can find many different formulas, tables and all kinds of calculations, however, during my drying, I primarily relied on the daily energy requirement at rest .
How is it calculated? Remember! At rest, the human body spends 1 kilocalorie (kcal) of energy every hour for every kilogram of its own weight.

Those. at the beginning of my cutting, when I weighed 99.7 kg, my minimum daily energy requirement was almost 2400 kcal, and to be more precise:

99.7 kg x 1 kcal x 24 hours = 2392.8 kcal/day

*Place your own weight at the beginning and calculate your daily energy requirement for a resting state.

I calculated that every day I need to get 2400 kilocalories of energy and this is if I didn’t move at all all day! Further, every action taken increases the body’s energy expenditure. So, for example, if you walked up the stairs to the 5th floor, naturally your body will need additional energy. If you went to the pool or, for example, the gym and worked out there, you will again and again need additional energy for all these activities. If you really want, on the Internet you can find all the necessary data on calorie content depending on your activity during the day, and mine looked something like this:

2400 kcal + 500 kcal + 660 kcal + 10% = 3916 kcal

• 2400 kcal is my minimum daily requirement
• 500 kcal – from expenditure on activity during the day
• 660 kcal – that’s about what I spend on training
• 10% - Thermogenesis

Important point! Drying the body for a girl , or rather, calorie calculations will be somewhat different from men’s calculations.
As far as I understand, girls need to reduce their final daily calorie intake by 10%. Those. 3916 kcal – 10% = 3524.4 kcal/day. Thermogenesis is the process of producing heat in the body, which is especially enhanced during meals. Thanks to thermogenesis, the process of digesting food improves, blood circulation improves and, as a result, the supply of all cells of the body improves.

Knowing what thermogenesis is and what effect it has on the body, we can systematically move on to the next point in my instructions for losing weight - to fractional meals.

Important point! Fractional meals are not breakfast, lunch and dinner, as many people think, but meals in small portions up to 10 times a day.

Knowing that thermogenesis increases precisely during food intake, and that this improves the functioning of the body, split meals during drying come in handy more than ever.
Personally, during my body drying, I ate 6-7 times a day. For general information, you can also read online about what separate nutrition is . I haven't used it in my dryer, but there are actually a lot of positive reviews about it. And so, we found out how many calories I need every day in this case, and we learned what fractional nutrition is, but here it’s worth paying attention to one more important point. 3900 kilocalories is my daily requirement. But this norm is, let’s say, for balancing purposes – i.e. If I eat daily and get 3900 kcal from food, I will not lose weight! In this state, my weight was 99.7 kg and will remain so - it will not change either up or down. In order to dry out and lose weight, it is logical to assume that it is necessary to either reduce the amount of incoming energy (eat less) or increase its expenditure (move more). I wrote about this at the very beginning - about one concept. Ideally, in order to start the process of losing weight, it is enough to reduce the amount of incoming energy by 500 kilocalories or continue to eat as usual, but at the same time increase energy expenditure by the same 500 kcal. In other words, you need to eat instead of 3900 - 3400 kcal per day, or eat 3900, but at the same time spend 500 kcal more energy every day. In this case, energy consumption will exceed its intake into the body and this will inevitably lead to the energy deficit we need. As soon as this happens, your body will begin to look for alternative sources of energy to power your cells, and this is where the fun begins. In this state, the body begins to break down its own tissues and, first of all, these are, of course, fat deposits, since they are more energetically valuable (see table above). Another equally important point is the fact that full weight loss begins 21 days after the start of drying. It is during this time that the body is completely rebuilt and begins to use the fats that you have been eating for energy, perhaps for more than one year. From here it follows a completely logical conclusion that you need to lose weight for at least twenty-one days, and if you are really determined to get results, you will have to dry out much longer. By the way, about energy consumption and weight loss, I think it’s worth noting that cardio exercise is considered the most effective for cutting, rather than physical exercise in the gym. So, for example, running burns about 500 kilocalories per hour, and this is exactly what we need. In principle, it does not have to be just running - it can be a bicycle, an exercise bike, a treadmill or an elliptical trainer. The main thing is that the load is cardio. Here we can also highlight the fact that during cardio exercise you need to adhere to certain limits of your pulse, which can be calculated using the Karvonen formula - you can also easily find it on the Internet, but for those who are too lazy to look for it, I will say that this value is about 140-160 beats per minute. In other words, the cardio load should not be too intense - it should be moderate. It's better to run less distance but run longer. During my cutting, I didn’t focus on just one thing, I will say, I combined all the material I had learned and hit on all fronts at once - I ate less than I should, went to the gym and added cardio exercise. If everything is clear with cardio - run for 40-45 minutes every day , then I still had to tinker with the diet, or rather, with a balanced diet.

Training during the drying period

Drying the body for girls (the monthly menu is presented above) requires mandatory physical training. This is necessary in order not to lose muscle mass.

It is recommended to visit the gym 3 times a week. At the same time, once a week they give preference to strength training, which will help build muscle mass. These exercises are performed with dumbbells or a barbell. In the remaining 2 days, you need to do cardio, aerobics, and exercises with several approaches.

The body drying program for girls, in addition to following the diet outlined in the monthly menu, includes classes in the gym with a predominance of strength exercises.

Your workout should include running/walking on a treadmill, jumping rope, and swinging your legs in various positions. Training can be done at home; the following are suitable: shuttle running, cycling, jumping rope, swimming.

During training, all muscle groups should be engaged:

1. For arms and shoulders. Lifting barbells for biceps, bench press, swings and curls with dumbbells, exercises in a block simulator.
2. For the chest. Barbell/dumbbell bench press, push-ups, exercises in a block simulator.
3. For the back. Pull-ups on the bar, vertical and horizontal rows, pullover from the top block with a rope handle.
4. For the press. All types of vacuum, twisting, bicycle, leg lifts.
5. For legs and buttocks. Squats with a barbell/dumbbells, lunges, Romanian deadlifts, leg raises and raises.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Nutrition and products for drying the body

Without going into details, I will say that while drying your body, you need to eat at least 2 grams of protein per kilogram of your weight every day , and you must completely limit yourself from fatty and sweet foods - I even stopped adding sugar to my tea. Every day you need to drink 3 liters of water or more. Mostly carbohydrates should be consumed in the first half of the day - eat in the morning up to 80% of all carbohydrates that you planned to consume during the day. Be sure to add fiber containing foods to your diet. For the first 2 weeks I “sat” exclusively on protein foods, but suspecting that constipation was about to start tormenting me, I decided to “slow down” a little and added some carbohydrates to my diet. Another important point will be carbohydrates, or rather the fact that when drying the body, not all carbohydrates are equally useful . I initially followed a no-carb diet, but after a few weeks I switched to a low-carb diet and added low-glycemic index (kick) foods to my diet. On the Internet you can find a huge number of all kinds of tables and lists of products with a low glycemic index, but as always, I decided to share my selection of, let’s say, the most affordable products. The lower the glycemic index (GI) level, the better...

Knowing the previously stated rules of nutrition during drying the body and using the table above, everyone can easily create a diet suitable for themselves. Remember to eat at least 2 grams of protein per kilogram of your weight - every day. During the drying period, give up sweet and especially fatty foods. Limit carbohydrates, select them from this table, and under no circumstances eat more than you need. Do you want to know what I ate while drying my body? Please! These are products from my refrigerator.

Here's another photo of my diet while losing weight.

Yes – tomato juice, chicken eggs, low-fat or 1% yogurt and cottage cheese. For two and a half months I ate almost exclusively this. Of course, during this time, my wife and I still indulged ourselves a couple of times, but even at such moments we had everything under control - everything was weighed and calculated with an accuracy of the gram. One day we splurged a little, bought and cooked beef tenderloin.

After rummaging around in the freezer, we found some red fish and cooked poached salmon fillets.

One day, during a promotion in our supermarket, we bought 4 avocados, from which we later made a light, dietary salad, adding some fresh tomatoes and boiled trout to it.

The rest of the time there was always the same thing on my plate - egg whites . Every 2-3 days I went to the market and bought 3 trays (90 pcs) of chicken eggs. During drying, I only ate egg whites - I separated the yolk and immediately threw it away. Why eggs and why didn't I eat the yolks? The answer is quite simple - look at the calorie content of chicken eggs.

Offhand, it turns out that one chicken yolk contains about 5 grams of fat, which, as we know, we need to completely abandon while drying the body. Eggs are easy to portion and easy to cook. Eggs have high biological value and good absorption rate. Moreover, this is especially true for those who want to get rid of subcutaneous fat as much as possible, but with minimal loss of muscle mass - these are, of course, mainly athletes.

From these two tables it is clearly seen that eggs occupy a leading position. How did I cook egg whites? It's simple! We have a good ceramic frying pan at home that can be used to fry eggs without adding oil. It turns out something like this.

*Be careful – eggs are considered a fairly strong allergen!

Of course, since nutrition is limited during a diet, the amount of vitamins supplied with food is also limited, so it is logical to assume that during drying it would be rational to increase the intake of vitamins.
For 2.5 months I took different vitamins, including regular ascorbic acid with glucose , and more serious complexes like “ MultiMax ” and “ AlfaVit ” for athletes. From pharmacology, during drying, in addition to vitamins, I also took a fat burner , which I mentioned when I received a parcel with sports nutrition. Since I, in fact, have nothing to compare with, alas, I cannot give any assessment to this drug - I don’t know whether it works or not, however, as many say, drying out is a little easier with a fat burner. It’s easier, at least in the sense that you are mentally counting on the effect of these tablets, and thanks to this, the drying itself is more comfortable. But drying with fat burners also has a downside - increased aggression, so you need to be especially careful here.

Super dry body in a week

If you have problems with excess weight and there are 15 kg of fat on your body, then you should not be interested in the question of how to dry girls properly to lose weight. In order to gain harmony, it is enough to switch to proper nutrition. Those girls who chose this method to achieve an ideal figure must make certain changes in their lives. Carbohydrates should be gradually removed from the diet. It is also necessary to develop a fractional nutrition system and strictly follow it.

To dry out, you will have to eat a limited set of foods, and you need to eat 5-6 times. In order to gain an athletic figure, you will have to remove fatty foods and fruits from the menu. You will have to forget about fried food and soda. You should drink regular water based on the norm of 30 ml per 1 kg of weight. The calorie content of the diet must be reduced by 400 kcal. You should not eat at night, and breakfast should not be skipped. During super-drying, you must adhere to the following diet.

Monday

In the morning, you can enjoy oatmeal , eat two boiled proteins, and as a drink, the choice should be made in favor of a cup of tea. Lunch should consist of boiled breast with cucumbers. An afternoon snack can consist of steamed buckwheat, and during dinner you can eat fish with stewed cabbage.

Tuesday

The morning meal should consist of an omelet of 2 proteins. This portion of food can be washed down with low-fat kefir. For lunch, prepare a beef dish with tomatoes and white cabbage salad with cucumbers. For an afternoon snack, you can indulge in a piece of lean fish with freshly cut vegetables. Dinner includes a serving of cottage cheese and low-fat kefir.

Wednesday

In the morning you can eat buckwheat cooked in water and one egg. For lunch, fish soup is prepared, which should not contain potatoes. As an addition, you can eat salad. Before dinner, you can saturate your body with a portion of cottage cheese and three pieces of dried apricots. The evening meal, which should take place 3 hours before bedtime, involves eating fish stewed in tomatoes with vegetables.

Thursday

In the morning, you can eat a portion of oatmeal and drink herbal tea. The daily meal includes a squid dish with a spoonful of low-fat sour cream and a small portion of pepper and vegetable salad. For an afternoon snack, you can have cabbage soup. In the evening you can eat 150 g of cottage cheese and drink a cup of kefir.

Friday

The next morning you should eat a white omelette, complement it with a green salad or cucumbers, and drink a mint infusion. During the day, you can satisfy your hunger with a bowl of mushroom soup and boiled chicken. For an afternoon snack, you are allowed to eat a salad from any permitted vegetables. In the evening, boiled fish is prepared with cabbage salad.

Saturday

Breakfast of two quail eggs, complemented by cucumbers and tomatoes. For drinks, you can drink a cup of green tea. During the day, your table can be decorated with a dish of chicken stewed with beans and herbs. For an afternoon snack, you can prepare a vegetable stew with fish. And dinner should consist of buckwheat porridge cooked in water with lean meat.

Sunday

In the morning there should be a portion of porridge with raisins on the table. Green tea is allowed as a drink. Stewed fish is prepared for lunch. For example, you can cook mullet or flounder with tomatoes, onions, peppers and parsley. For an afternoon snack, prepare a portion of vegetables. And the evening meal should consist of squid cooked with low-fat cottage cheese.

Exercises for drying the body

If we talk about training and exercises during drying, then I repeat here - first of all, the main thing is to run every day.
Cardio, cardio and more cardio. In two and a half months of drying, I only missed two or three runs, and that was due to unfavorable weather conditions. During training in the gym, due to a lack of energy, all my working weights naturally dropped, but I was ready for this - this is a normal phenomenon. I switched all the exercises from my training program to pumping mode and slowly continued to train. Pumping is an effective training technique in which a large number of repetitions are performed in each approach, but with less weight and a minimum rest period.

During pumping, the muscles are actively saturated with blood, which is why a person has a peculiar feeling of volume and bloating, and short pauses during such approaches accordingly weaken the outflow of blood and enhance this effect.
In a good way, each person should independently choose exercises for drying the body , and create a program depending on their preparedness, however, I repeat - the main emphasis should be on daily, long runs. The next important point is that everything we did from the very beginning - counting calories, calculating daily energy requirements, weighing, etc. and so on. needs to be done again and again from time to time. For example, you went on a diet, started running and after 2 weeks you lost 5 kilograms - now you weigh less, and accordingly your body already needs less energy, so you need to make all the calculations again. Strict adherence to the rules described in this article allowed me to lose 20 kilograms in just two and a half months.

*Before I started drying my body, I weighed 99.7 kg.

I also want to note that
drying the body implies strict control and discipline throughout the entire period, but for me personally this was not a problem. If you can’t eat sweets, then you can’t! If you need to run for 45 minutes every day, then you need it! This is the only way to achieve results.

If you don’t know how to control and limit yourself, then you probably shouldn’t even try to lose weight. As I said at the very beginning, everything depends only on you.

Body drying - percentage of subcutaneous fat

Drying the body - this photo shows the percentage of subcutaneous fat for women and men. By looking at it, you can visually determine your degree of obesity.

Well, my entries on the topic “
Drying the body ” are finally coming to an end, and finally I decided to again highlight all the most important points that helped me lose 20 kilograms . Perhaps they will be useful to you too.