Drying the body, nutrition how to dry at home, weight loss and training, diets, photos

On average, drying for women lasts five weeks (that is, it is calculated a little more than a month), during which you need to combine a certain diet and physical activity. In order to maintain the results, it is necessary to adhere to the basics of proper nutrition in the future and regularly do exercises.

The body drying program aims to destroy a layer of subcutaneous fat, tighten muscles and form a “relief”, that is, with the right approach, only fat is burned, and muscle mass is preserved. While most popular weight correction programs (especially fast ones) work the other way around - scales show minus due to loss of fluid and muscle mass. How to dry yourself and make a figure beautiful?

Body drying for girls: basic rules with photos

"Professional" fat burning is a serious and responsible process, including a set of mandatory measures. Athletes have a strong motivation and attitude towards success (they usually “dry” on the eve of the competition), but will an unprepared person have enough strength? What to do to lose weight?

• Follow a protein diet. You can not eat “light” carbohydrates (flour, desserts), the menu is based on food with a high protein content. Carbohydrates are permissible only complex, which are long absorbed and found in vegetables, fruits and some cereals. In the regime of carbohydrate deficiency, the body has to get the missing energy by breaking down its own fats.
• Do sport. Physical activity allows the body to quickly spend fat reserves, and grind the same "cubes" on the stomach.
• Take vitamins. The diet is supplemented with vitamins, amino acid and mineral complexes, pills to speed up metabolism, protein shakes.

How to prepare

Before you begin to lose weight by this method and increase the load on the body, undergo a medical examination. Consult a physician, nutritionist, trainer. Experts will tell you whether such experiments allow your health and advise on how to properly dry your body - a professional consultation with nulliparous girls is especially important, since excessive loads can affect fertility. If the doctor gives the go-ahead, then you need to take care of the following things in advance.

• Nutrition plan. More than 70% of success depends on the proper preparation of the diet during the diet. Plan ahead the menu.
• Schedule. Review your regime, because the program for drying the body for girls consists of a set of physical exercises that are performed for 45-50 minutes four to five times a week. They need to be correctly alternated with food intake.
• Libra. They will be needed to monitor the "plumb" (every three days in the morning).
• Sport equipment. If it is not possible to go to the gym or buy sports equipment, then some elements can be replaced with improvised means. Instead of expensive exercise equipment, you can get along with a rope, and instead of dumbbells, with plastic bottles filled with water.

What and how much you can eat

Protein drying is based on four nutritional rules.

1. Calories More energy should be spent than comes with food. It is advised to stay within 1600 kcal per day, while most of them should come in the morning.
2. Eating It is necessary to eat fractionally, every two hours. This will speed up the metabolism. Breakfast - do not skip.
3. Schedule. You need to eat at the same time every day.
4. Liquid. It is important to drink at least 2.5-4 liters of pure water per day.

Include in the menu: list

These products for drying the body for girls are advised to use during a diet:

• lean meat - veal or chicken (ideally - breast);
• vegetables - fresh, non-starchy (these are fiber and antioxidants in one person);
• low-fat dairy products - cottage cheese (but not bake), kefir;
• dried fruits, fruits and cereals - these products will help to gain the daily intake of carbohydrates, however, they need to be consumed in the first half of the day;
• butter - moderately flaxseed or olivefrom which the body will receive fats;
• lean fish - marine, which contains a significant amount of polyunsaturated fatty acids Omega-3;
• eggs- chicken, boiled.

What can I drink? Purified water without gas, unsweetened green tea. Coffee should generally be deleted from the menu.

Delete from the menu: list

The following products are excluded:

• fast carbohydrates - flour (pasta, vermicelli, white bread, rolls), confectionery (cakes, pies, cookies, sweets and chocolate) and sugar;
• milk products - butter, sour cream and yogurt with additives;
• the drinks - sparkling water, juices, alcohol and coffee;
• fatty foods - including meat products having high fat content.

5 weeks plan

Switching to a new diet is not possible dramatically. Gentle drying (which is more suitable for people who are not distinguished by sporting successes) implies a decrease in the diet of unnecessary products in several stages. The five-week plan looks like this.

• First week. Fast carbohydrates leave the diet. They are replaced with complex ones - cereals, fruits and vegetables.
• Second week. It is important to start accounting for substances entering the body. Per kilogram of weight requires 2 g of carbohydrates, 0.5 g of fat, and protein - 3 g. Calculations are carried out, focusing on the weight that the losing weight strives for.
• Third week. Carbohydrates need to be reduced by 50%.
• Fourth week.Carbohydrates are reduced by another 50%.
• Fifth week. All that remains is protein food.

What a daily diet might look like

For many girls, quick drying of the body seems "hungry", and, if you look objectively, this program for weight loss, indeed, involves a fairly modest amount of delicious recipes. This can be seen from the following table.

Table - Example of a daily menu in the first week of drying

Adjust the training time depending on the work schedule. Two hours before the sport and within an hour and a half after - you can’t eat. Dinner - no later than 2.5 hours before bedtime.

How to "swing"

All stages of drying should be accompanied by training. As the reviews on drying the body for girls confirm, if there is no time and money to work out in the gym, then you can do exercises at home. As an option - focus on video training, which is laid out by professional fitness trainers on the network.

At least 45 minutes a day should be devoted to exercises for drying the body for the home. It is important that the pulse be 120-130 beats, which starts the process of burning unnecessary fat.
For training in the style of cross-fit (circular) it will take three days, and for brisk walking or running - two days. On the other two days of the week, relaxation is provided.

The simplest circular training program involves the following five types of exercises. They are made in a circle in eight to nine approaches.

1. Squats Deep, 30 times. Legs should be spread as wide as possible.
2. Lunges. Effective exercises in motion and in place 20 times.
3. Push ups. Girls can not fully focus. The norm is 12 push-ups.
4. Press. Raising legs, hanging on the horizontal bar, and if it is not, then do lying twists - 20 repetitions.
5. Jump rope. Jump for one to two minutes.

Tuesday and Friday are suitable for slow run. Keep in mind that:

• you need to run for 45 minutes;
• the pace is selected taking into account the necessary heart rate;
• You can run on the spot, but it is important to monitor the pulse.

They say that using the right exercises and menus for drying the body for girls, you can fight overweight and maintain athletic shape. But in their reviews, members of the forum, past drying, often do not advise this method than speak in its favor. Doctors for the most part are also categorical: you can not equal the experienced athletes. Moreover, there are safer and no less effective ways to lose weight: exercise, but eat balanced. When making the final decision about drying, consider all the pros and cons, and in any case, talk with the doctor.

Reviews: "This is an unjustified torment"

Yes, I’m drying now, but I’ll say right away I have a very good working out of muscles, I was engaged in heavy weights (the talent opened, I am preparing for competitions). On drying, I feel terribly dizzy and sick, I’m eating everything, I don’t have any strength, shortness of breath. If you are not an athlete and are not preparing for competitions in attempts to get into another weight category, I’m 52+ now, I want 48+, or I’m not losing weight for a photo shoot, then ***** is necessary !!!

A guest, http://www.woman.ru/beauty/body/thread/4297412/

Drying is a rather difficult form of losing weight both physically and mentally. It is used by athletes who are professionally engaged in bodybuilding.
I think you should not resort to this type of diet if you just want to lose weight. This can be detrimental to health. And health is our everything, so take care!)

Sofia, Moscow, http://www.divomix.com/forum/sushka-tela-dlya-zhenshhin-nachinaem/

... Initially, my weight was 49 kg with a height of 158 cm. And in early July 2015, I started my protein diet. My diet consisted of the following foods:

• turkey or chicken fillet;
• cottage cheese 5% fat;
• Coffee and tea;
• green vegetables;
• eggs
• unsalted cheese;
• fish (fillet of sea bass, pollock, hake)

I had to refuse milk, although it was unrealistically difficult. In other matters, as well as from sweets. It is also advisable to exclude salt so that water does not linger in the body. The menu for every day was monotonous.

Breakfast: boiled eggs or cottage cheese + coffee without sugar and milk;
Lunch: boiled turkey breast + cucumbers / celery stalks;
Snack: cheese and coffee;
Dinner: white fish or cottage cheese.

Every morning I was dizzy, the pressure was very low (80 to 50, although the norm is 120 to 80). Then stomach pains were added.
It seemed to me that I started to get depressed, but to stop halfway is the destiny of the weak. Although a carbohydrate-free diet as a whole should last no more than 2 weeks, I lasted a whole month.

At the end of this diet, I saw excellent results: the press became more prominent and drier, the legs decreased significantly in volume, the butt also tightened. All is well, but you can’t do without cons. Pain in the stomach began to manifest more often.
Naturally, I knew that getting out of a protein diet also needed wisely. Do not pounce on sweets and burgers, seizing the whole thing with cereals in milk and sugar.

Gradually, I began to introduce carbohydrates into the diet: in the morning it was cereals of 50-50 milk and water without sugar, then I began to eat bananas and honey, drink coffee with milk. Organim began to feel better. Weakness and breakdown no longer bothered. As a result, my weight was 46. I managed to lose 3 kg, with what effort.
This diet is definitely very effective, it can be observed, but only if there are no health restrictions.

My personal opinion after such an experience is the following: an ordinary person does not need such strict diets, let professional athletes and bikinists who participate in competitions do this. This is a huge stress for our body, it must receive all the necessary substances and vitamins. Otherwise, then you spend a lot of money and time on recovery and treatment. You definitely do not need it !!
I will not be engaged in more similar experiments !!!

Lana-fit http://otzovik.com/review_3735046.html

Hello. Today I will write about how I used “body drying” at home and what results I achieved. At this point, my goal was to lose six kilograms. To begin with, this diet is a very serious test for any organism. If there are problems with the kidneys, liver, stomach and heart, then “Drying” should be postponed. Ladies who do not engage in sports drying out for more than 6 weeks are strictly prohibited, as this will greatly affect your hormonal background and it is not known what could be the consequences. If you have small muscle mass, the result will be very small or it may become short-lived. It would not be difficult, but this power system should be accompanied by physical exertion.

In the first week, you can eat buckwheat, rice, apple (one per day) or grapefruit. No flour, sweet, salty. All this needs to be replaced with kefir, cottage cheese, skinless breast, fish. I ate buckwheat, vegetable salad and kefir drank all week.

In the second week, half an apple, porridge 5 tbsp. spoons, which must be consumed in the morning and not later. And during the rest of the time, salads from vegetables and cottage cheese.

In the third week, she ruled out fruits.

In the fifth week you can’t eat porridge, but instead salad and chicken, fish, meat, cottage cheese.

In the sixth week, we exclude dairy products. Then the seventh week as the fifth, eighth as the fourth, ninth as the third and so return to the first week. This is necessary to save the result.

In general, the diet is very cruel, at least for me. There were even breakdowns, but I did not despair and, taking all my will into a fist, continued to torment my body. Who says that the weight does not return - nonsense !!!! Comes back, and even with a decent addition. For 11 weeks I lost 8 kg, but the body tightened due to physical exertion. I don’t know how to eat in the future, so that the weight would not return.I arranged fasting days, ruled out sweet, starchy foods, and still these hated kilos returned, taking with me more. In vain tormented and the stomach sat down. During the diet, about the third week I had terrible headaches, pressure jumped, and constantly vomited, until fainting, thank God, it didn’t reach. In the fourth week I was completely powerless and dizzy. In the evenings, I turned the hoop for 40 minutes and rocked the press, and after that I almost lost consciousness. This is an unjustified torment. And in general, all who praise "Drying" passed it as it should? As it should be? Of course not! Otherwise, there would not be a single positive review. "Drying the body" was invented for professional athletes and is designed exclusively for them. If you want to see in the mirror a thinner, exhausted, sick gray spot, then this system is for you!)))

Olesya2822, http://otzovik.com/review_3317928.html