Fat burning in the body does not occur simultaneously with the build-up muscle mass... When a person goes in for sports, at first extra pounds go away, and only after a while you can observe how the muscles "grow". In order not to waste time, bodybuilders often resort to a special diet when playing sports, and for women, such a diet has its own nuances.
As a rule, the goal of playing sports is not only the elimination of body fat, but also a beautiful "relief" of the muscles. Reach positive results it is possible with the help of building muscle mass in the "right" places. However, the process of losing weight is "delayed", since both of these processes do not take place at the same time.
The first set of workouts for a losing weight bodybuilder, as a rule, consists of strength exercises, during which fat is burned slowly, and the muscles get used to the load. When they are "ready", it is time to move on to the next stage - fat drying and the process of improving body relief. Most often, the bodybuilder "sits down" on a rigid carbohydrate-free diet, consisting of proteins. However, for girls and women, this way of eating has its own subtleties, which we will talk about.
The drying process itself is fat burning with a simultaneous set of relief muscle mass. The main thing is to do it. physical exercise... However, bodybuilding has its own nuances, namely:
- do not switch to "relief" exercises too abruptly. It is fraught possible problems With cardiovascular system in future. Rest between strength training and the start of your bump workout to keep the transition as smooth as possible. The same goes for special diets;
- for rest - over the course of three to five days, reduce the amount and intensity of your usual strength exercises by 10, 25, 20 percent. A gradual transition to relief training is required;
- do not increase aerobic exercise... It is clear that the more you do aerobics, the more fat is lost, but in this case the muscles also go away! Do aerobics according to the previous program;
- do not limit yourself dramatically in carbohydrates. Make a "pre-diet" diet based on the gradual reduction of carbohydrates entering the body from food.
The main rules of the diet for drying the body
In bodybuilding, drying the body means practically complete rejection from carbohydrate menu, i.e. food that is "fast energy". Why? The fact is that, entering the body with food, carbohydrates are quickly processed into glycogen, and if too much carbohydrates are supplied, the liver does not have time to "process" it, and as a result - body fat... But there is a "pitfall" here.
If you completely abandon carbohydrates, the body will lack glucose, and this process will serve the formation of the so-called ketone bodies - unbreakable fats, which are toxins and, getting into the blood, poison the body.
What to do?
Of course, he does not go on a long protein-free diet! That is, it can last no more than 5 weeks, and each week has its own subtleties, which we will discuss below.
Diet theses
- drink water in large quantities. The body needs to "flush out" ketone toxins and fat breakdown products. In addition, water is essential for building muscles, as it is, in fact, the main solvent for amino acids, and is a chemical "participant" and transporter.
- count calories. In particular, it is recommended to consume no more than 12 kcal per 1 kg of a woman's weight per day, and the lion's share of the diet should consist of "natural" proteins - cottage cheese, eggs, milk, cheese, fish, etc. For example, a woman weighing 65 kg can "eat" no more than 780 kcal or about 160 grams of protein per day.
- in the diet menu for drying the body for girls, carbohydrates are present, but in small quantities and in no case in the form of simple carbohydrates, that is, sweets, flour, butter, sweet, etc. These should be vegetables, fruits, grain bread, cereals. Be careful with the protein bars, please. If you so want, then no more than 15% of the diet per day.
- very small amounts of fat are allowed, but not on the day of training. And it is better if it is part of natural food - in cottage cheese, milk, for example.
- meat (beef) is allowed on the days between workouts. It is better to leave it during training for muscle growth. And now the body needs light proteins.
- proteins are recommended in the diet in the first half of the day, but plant foods can be left for the evening.
Contraindications to such weight loss
The Carbohydrate-Free Monday Diet should not be used:
- diabetics
- knowledge workers
- pregnant
- lactating
- those who have problems with the gastrointestinal tract
What should be the diet?
As the site already wrote, in the first week, carbohydrate fasting should not be too harsh. The main "hit" is done on weeks 2, 3 and 4. We offer you options. So.
The first week of the diet: menu by day in detail
Reduce the amount of carbohydrates you eat gradually. For example, a woman weighing 60 kg can eat no more than 120 grams of carbohydrates per day, while reducing the rate every day by 10%. Be sure to write down all your counts! The best carbohydrate option is whole grains such as buckwheat, for example. It is also recommended to eat eggs, chicken fillet, white fish, cottage cheese. Try not to add salt or seasoning to your food. If it is absolutely "unbearable", have a snack with a green apple (better than the Semirenko variety), or 100 g of grapefruit. You can use the following menu:
1 day... Breakfast: three boiled eggs (remove the yolk from two eggs), green tea without sugar, banana
Lunch: 100g of boiled chicken fillet, cucumber and greens salad (season lemon juice), Orange juice
Dinner: 100g boiled white fish, 1 orange
2nd day. Breakfast: 200g oatmeal, green tea without sugar, banana
Lunch: 200g baked chicken fillet, cabbage salad, grapefruit juice
Dinner: 100g low-fat cottage cheese, 200ml herbal tea
Day 3... Breakfast: scrambled eggs with three proteins, 200ml low-fat yogurt
Lunch: 200g of stewed white fish, salad of cabbage and cucumbers, seasoned with olive oil, orange
Dinner: fruit salad (banana + grapefruit), 100g cottage cheese, herbal tea
4th day... Breakfast: cereal muesli, green tea without sugar, 2 boiled eggs
Lunch: 250g boiled chicken fillet, vegetable soup
Dinner: buckwheat in water + 200 ml of yogurt
Day 5... Breakfast: scrambled eggs from 1 tomato and 3 eggs, green tea without sugar
Lunch: baked white fish - 250g, buckwheat in water
Dinner: 150g cottage cheese, orange, herbal tea
6th day... Breakfast: a glass of skim milk, 1 banana, oatmeal
Lunch: 250g boiled squid, 100g boiled durum wheat pasta, cucumber salad
Dinner: 150g of boiled white fish, orange juice
Day 7... Breakfast: 200g of muesli to taste, green tea without sugar, 1 hard-boiled egg
Lunch: cauliflower soup without potatoes, 250g boiled chicken fillet, cabbage salad
Dinner: 150g of cottage cheese, fruit salad (orange + banana)
Diet Week 2: Continue
After the body has adapted to the initial stage of the female body drying diet, it must be strengthened. Now you should almost exclude fruits from the diet. The formula for calculating the intake of carbohydrates will now be in the form "per 1 kg of body weight - 1 g of carbohydrates", that is, a woman weighing 60 kg can include in her menu no more than 60 g of carbohydrates per day. In addition, this amount should be reduced all the time.
Proteins in the body should receive 4/5 of the diet, fats - 1/5. In the evening menu, you should leave cottage cheese, yogurt, boiled chicken breast, and no seasonings, carbohydrates and fats, the latter should be included in the morning and daytime diet.
It is interesting that the diet process is already much easier than in the first week, the body gradually gets used to it and no longer protests so much).
Third week: what not to forget?
Carbohydrates are practically absent on the menu, the maximum that you can afford is 0.5g of carbohydrates per 1 kg of body weight. Now watch the body's response - two weeks of carbohydrate starvation can negatively affect the condition, for example, you may feel dizzy or acetone may appear in the blood (you will smell it if it appears). We recommend that you start taking vitamins.
How can I help myself? Drink a glass of fruit juice at the first sign of this discomfort. Milk, cottage cheese, chicken breast, eggs, bran remain on the menu. We exclude cereals / grains. Water can be drunk no more than 1.5 liters per day.
Fourth week: continue
The menu for the next week may be similar to that of the third week. Monitor your overall well-being. If you feel uncomfortable, use the second week menu.
Fifth week: "getting out of the state"
Gradually we force the body to come to its senses. We repeat the menu of the first week. We "return" a large amount of non-carbonated water, we continue to train according to the individual scheme in the gym.
Can other diets be used when drying? Which?
Of course, there is an alternative, but it will not be a diet for the lazy. For example, 16/8 is a diet in which it is recommended to eat nothing for 16 hours and eat as expected for 8 hours. It is important that the 16-hour fast begins as soon as the person wakes up. For example, Masha went to bed at 22.00, got up at 8.00, and at 14.00 she can already eat calmly. Sugar-free tea and coffee are reasonable. Of course, in this case, one should abandon fatty, spicy, smoked fried, etc. There are vegetables, fruits, meat, cereals.
What body drying exercises should you use? Video
We offer you to get acquainted with the exercises that are recommended for women when drying the body:
Who has been helped by drying and a special diet? Reviews
Mark. 26 years... “I was on a diet drying my body for only a few days, but I lost 3 kg. Of course, I trained. So I wanted something sweet! And he looked at the bread with hungry eyes ... I did not feel any side effects, the weight is still normal. I highly recommend the diet. "
Maria, 25 years old... “I was on a diet for two weeks - it’s very hard… I am constantly missing something, I’m constantly dizzy… I lost a few pounds, but now I have only balanced nutrition in my diet.”
Margarita. 30 years.“In 4 months I lost 10 kilograms, hair and nails. For a year now I have not been losing weight by this method, but I cannot recover in any way ... "
Lilia, 35 years old.“It was a blow for me, of course. But I started drinking vitamins and fish oil on time. Of course, there were problems and dizziness, but the result was very pleasing. I recommend that you work out in the gym first before starting a diet. "
Pros and cons of a body drying diet for women
Happy weight loss!
When you exercise and follow a diet, you don't burn fat and build muscle at the same time. Initially, when sports begin, weight loss occurs (loss of extra kg). Only after a certain time does the process of muscle building begin. It is because of this that, in order not to waste time, many girls are respected body drying diet for girls.
A special diet for women has its own nuances and pitfalls. At the same time, detailed menu for women, which must be observed. Compliance simple rules will allow you to quickly reach desired result: extra pounds will not only go away, but the body will acquire a beautiful relief. Of course, the results from the diet don't appear instantly. To do this, you need to do it right. At first, girls focus on strength training. During them, body fat is not burned as quickly as we would like. But as soon as the muscles adapt to the stress, you can proceed to the next stage - drying. The diet should be based on a carbohydrate-free diet, which mainly consists of proteins. However, the girl should remember some subtleties.
Drying is a process in which body fat is burned at the same time as gaining muscle mass and acquiring a beautiful relief. A prerequisite is not only following a strict diet, but also exercising.
The main principles are:
- You cannot go to exercises that give the body a relief too quickly. The body must adapt, otherwise it can lead to problems with the cardiovascular system. It is recommended to take some rest before relief workouts. The transition from strength exercises to relief exercises should be as smooth as possible. This also applies to diet.
- To ensure a gradual and smooth transition, it is recommended to lower the intensity strength training within 4-5 days from 10 to 25%. This will allow the muscles to adjust.
- No matter how much you want to quickly remove body fat, aerobic exercise should not be increased. This is due to the fact that with this type of load, not only fat is lost, but also muscle. Therefore the schedule and intensity aerobic exercise should remain the same.
- You cannot abruptly switch to a diet without carbohydrates. The best solution is to adhere to a diet before drying, during which there is a gradual decrease in carbohydrates. After that, you can sit on more stringent weight loss diets.
What do you need to remember while dieting?
Women should remember that by the definition of "drying the body" people mean eating a carbohydrate-free method. They completely refuse carbohydrates. This food is also called "fast energy".
Please note that carbohydrates, once in the body, are very quickly converted into glycogen. If too many of them are eaten, the body cannot cope: the surplus is not processed and is deposited in the form of fatty deposits.
In the absence of carbohydrates in human body there will be a lack of glucose. As a result, this will serve as an impetus for the appearance of ketone bodies. These are fats that cannot be broken down. Once in the bloodstream, they negatively affect general condition organism. Therefore, it is not recommended to completely abandon carbohydrates (especially for a long period).
Also, it is important for women to remember the following dietary guidelines:
- Water - essential element, which should not be forgotten. A sufficient amount of it will allow the body to cleanse itself of metabolic products. Plus, fluid is also important in muscle building.
- Calorie counting should be based on the following proportion: 12 kcal is allowed per 1 kg of a woman's weight. And most of them should ideally come from foods like fish. different types, eggs, dairy products with a low percentage of fat.
- It is worth remembering that a body drying diet suitable for girls has a weekly menu that includes a small amount of carbohydrates. It should be understood that these are not carbohydrates, which can be obtained from sweet rolls, candies, etc. These carbohydrates include fresh vegetables, certain types of bread (such as cereals), certain cereals, and fruits (preferably non-sweet).
- Fats are also allowed to be consumed, but only on those days when training does not take place. The best solution would be if fats enter the body in small quantities in the form of natural products (milk, cottage cheese, etc.).
- Meat products, in particular beef, are allowed during the diet at a time when training is not coming.
- Before lunch, with a diet, it is recommended to make a menu of proteins, in the second - from plant foods.
Diet contraindications
Women who want to go on a diet for drying the body should remember about contraindications.
- suffering from various types of diabetes;
- who have problems with the gastrointestinal tract;
- pregnant women;
- those whose work is related to mental activity;
- nursing mothers.
Diet and diet menu
The body drying diet has a different load depending on the time. The first week can be described as not tough: during these 7 days you will not feel carbohydrate starvation. The emphasis is on the follow-up. In general, the diet is recommended for no more than 5 weeks.
To begin with, you should focus on the basic menu by day.
| Menu for every day of the week | ||
| Day | Eating | Menu |
| Monday | Breakfast | 3 boiled eggs, while two of them should be eaten without yolk; |
| Banana | ||
| Dinner | Boiled chicken fillet - 100 g | |
| Salad made from fresh cucumbers, add herbs (use lemon juice as a dressing) | ||
| Orange juice | ||
| Dinner | Boiled white fish - 100 g | |
| 1 orange | ||
| Tuesday | Breakfast | Oatmeal porridge, which we cook in water - 100 g |
| Tea, preferably green. We do not add sugar | ||
| Banana | ||
| Dinner | Baked chicken fillet - 200 g | |
| Cabbage salad | ||
| Grapefruit juice | ||
| Dinner | Low-fat cottage cheese - 100g | |
| Herbal tea - 200 ml | ||
| Wednesday | Breakfast | Three-egg omelet. Only proteins should be used. Yolks are not used in cooking |
| Low fat yoghurt - 200 ml | ||
| Dinner | Braised fish (preferably white) - 200 g | |
| Salad made from fresh cabbage and cucumbers (use olive oil as a dressing) | ||
| Orange | ||
| Dinner | Fruit salad with banana and grapefruit | |
| Curd 100 g | ||
| Herbal tea | ||
| Thursday | Breakfast | Muesli from different grains |
| Tea, preferably green. We do not add sugar | ||
| 2 boiled eggs | ||
| Dinner | Chicken fillet without skin, boiled - 250 g | |
| Vegetable soup | ||
| Dinner | Buckwheat on the water | |
| Low-fat yogurt 200 ml | ||
| Friday | Breakfast | Scrambled eggs from three eggs and a tomato |
| Green tea without sugar | ||
| Dinner | Baked white fish - 250 g | |
| Buckwheat on the water | ||
| Dinner | Cottage cheese - 150 g | |
| Orange | ||
| Herbal tea | ||
| Saturday | Breakfast | Skim milk - 1 glass |
| Banana | ||
| Oatmeal | ||
| Dinner | Boiled squid - 250 g | |
| Boiled macaroni (choose the products made from durum wheat) - 100 g | ||
| Cucumber salad | ||
| Dinner | White fish - 150 g | |
| Orange juice | ||
| Sunday | Breakfast | Thoughts to taste - 200 g |
| Green tea without sugar | ||
| 1 boiled egg | ||
| Dinner | Cauliflower soup without adding potatoes | |
| Boiled chicken fillet - 250 g | ||
| Cabbage salad | ||
| Dinner | Cottage cheese - 150 g | |
| Orange and banana, which are crushed and served as a salad | ||
The first thing everyone should take care of is calculating their individual calorie intake. With a woman weighing 60 kg, it is necessary to consume no more than 120 g of carbohydrates per day. In this case, you need to reduce the rate by 10% daily. If it becomes completely unbearable between meals, in order to satisfy a little the feeling of hunger and allow the body to adapt a little, you can resort to small snacks, which will consist of unsweetened fruits (grapefruits, unsweetened apples are preferred) in an amount of up to 100 g.
First week of the diet
Second week
After getting used to the body drying diet, you can tighten it up. For these purposes, fruits are excluded from the diet. During this period, to calculate the nome of calorie intake, it is worth using the proportion of 1 kg of body weight = 1 g of carbohydrates. In addition, it is recommended to gradually reduce their number. At the same time, 80% of the diet should come from proteins, and 20% from fats.
Practical advice: For an evening meal, it is recommended to leave low-fat yoghurts, cottage cheese, boiled chicken fillet. Fats should only be present in the morning and at lunchtime.
In the second week, such a diet will be more habitual for the body, because of which it will protest less.
Third week
The diet for drying the body for girls in the third week should be even tougher. If you start to show signs of malaise, it is recommended to drink a glass of fruit juice. Additionally, it is recommended to take vitamins. We drink water, but we limit its amount to 1.5 liters.
Fourth week
During the fourth week, the diet of the previous 7 days is repeated. At the same time, it is important to monitor your well-being. If you feel unwell, dizzy, or otherwise side effects it is recommended to return to the second week menu.
Fifth week
The task of the last week is to correctly get out of the drying state, which lasted for a month. During this period, you must follow the menu of the first week. You can increase the amount of clean non-carbonated water consumed. It is recommended that you continue to train in sports hall or at home.
Alternatives and exercises
Alternatively, you can use the 16/8 diet for drying. Its essence lies in the fact that for 16 hours a woman should not eat anything, and for the next 8 hours she has the opportunity to eat as expected. For example, if sleep starts at 22:00 and wakes up at 8:00, then you can start eating from 14:00.
In this case, it is necessary to stop using:
- fatty;
- spicy;
- smoked;
- fried;
- sweet;
- flour.
You need to add fruits, cereals, vegetables, meat to the menu. Tea, coffee is recommended to be consumed without sugar within reasonable limits. When drying the body, girls are also advised to do special complex exercise. Also, to eliminate doubt, it is recommended to compare the positive and negative sides drying the body.
Drying the body, first of all, involves a gradual decrease in the calorie content of the diet (a deficit of 10 to 30% is created), depending on the progress of fat burning and the athlete's ultimate goal.
- Drying food rather strict - you will have to say goodbye to the vast majority of harmful delicacies. The first step is to cut back on fast carbs and animal fats. Ideally, remove it altogether.
Diet (drying) also involves the consumption of a sufficient amount of liquid, not less than 2.5 liters. If you drink less, metabolic processes will slow down, which in turn will slow down the burning of fat. It is also necessary to observe the drinking regime because when dehydrated, the blood thickens, which with intense training is undesirable for the heart.
Drink more clean, still water!
The whole drying process implies mandatory measurements of parameters and weighing the athlete. If the thickness of the fat folds decreases, and you lose 1 to 3 kilograms per month, the diet can be considered effective.
The main rules of drying
In short, drying the body for girls and men is a special principle of nutrition, which is based on the use of mainly low carbohydrate and protein food. Diet implies gradual reduction of body fat while maintaining muscle mass.
Drying the body is indicated for people with a sufficient amount of muscle mass, who are not obese.
As a rule, such nutrition is practiced by competitive athletes, professional bodybuilders, bodybuilders in order to bring the body into the required shape and get into the required weight category... Ideally, athletes lose weight under the supervision of experienced instructors, since the diet is quite strict.
If you decide to "dry out" for yourself, you should remember simple rules:
- Start gradually (for a smooth infusion into the process, a special step-by-step guide has been developed, which we will write about below).
- Eat small meals 5 to 6 times a day (every 2 to 3 hours). Do not eat 2 hours before training and 1.5 hours after (amino acids and protein only). At least 40% of your daily protein can be obtained from protein shakes, the remaining 60% - from food.
- Remember about pure water - at least 30 ml for every 1 kg of body weight (in days intense training and in the heat it is possible more).
- Losing weight on drying means a balanced diet: you need to consume at least 10% of unsaturated fats, fish, Omega-3. Eat cereals, vegetables, nuts, take in a sufficient amount of fiber and do not forget about taking vitamin and mineral complexes. The number of fruits and berries for drying is limited, so you will hardly be able to do without vitamins from the store.
- During this period, it is necessary to train a lot and hard, alternating strength exercises with cardio loads. The best option in each case will be made by a fitness instructor or trainer.
- The frequency of the diet for relief - no more than 1 time per year.
Only in this case, drying the body at home will be effective and will not have a negative impact on health.
Drying Do's and Don'ts: List of Products
During the drying period, it is necessary completely exclude: confectionery, sweets, baked goods, any alcohol, pasta, bread, white rice, smoked, fried and fatty foods, ice cream, mayonnaise and other fatty and sweet sauces, fatty cheese, sausages, canned food, snacks.
In small quantities: cereals, vegetable, olive, flaxseed oil (completely fat-free food is a direct way to a deterioration in metabolism). You can also ruin your skin and hair. Girls may have problems with the cycle.
Recommended to eat: lean meat (veal, rabbit, chicken breast, turkey), fish, low-fat dairy and sour-milk products, eggs (you can have a lot of protein, yolk - a limited amount), brown and wild rice, beans, lentils, some mushrooms, vegetables and fruits ( in small quantities), herbs, sports nutrition.
Drying: menu and meal plan
It is necessary to switch to drying gradually (a sharp transition to protein foods is harmful to your health). To start the improvement of the relief smoothly, it is designed phased plan to be followed.
- Drying the body for men and women is somewhat different in the composition of the diet: in women, the decrease in carbohydrates is more gradual, and the amount remains somewhat higher than in men. Basic principles remain unchanged.
Drying the body for a month. The first stage of the diet
The first stage lasts 4 weeks. BZHU - proteins 50%; fats 20%; carbohydrates 30%.
- Breakfast: low-fat cottage cheese - 200 g, whole grain toast, fruit
- Lunch: steamed fish or stewed breast or beef - 200 g, porridge boiled in water without sugar, milk and butter (any, except white rice) - 100 g, fresh vegetable salad - 100 g
- Dinner: poultry - 150 g, stewed vegetables - 100 g, porridge - 100 g
Second phase (carbohydrate-free)
The second stage lasts only 7 days. BZHU - proteins 70%; fats 20%; carbohydrates 10%.
Only complex carbohydrates are allowed (in the morning). Toast and any bread, even whole grains, are excluded, and fruits are also excluded. The amount of boiled porridge is sharply reduced. Otherwise, you can follow the scheme of the first stage.
Protein salad with squid in 5 minutes
Third stage (water removal)
Duration - one week (7 days). During this drying period, all carbohydrates are excluded from the menu, and ordinary water is replaced with distilled water. Other products from the first stage remain in limited quantities.
- Breakfast: salad of fresh vegetables - 120 g, boiled egg white - 7 pcs., 1 tbsp. l. a spoonful of any boiled cereal
- Second breakfast: 2 tbsp. any boiled cereal, chicken breast - 120 g, fresh vegetable
- Lunch: stewed or steamed fish - 200 g, fresh vegetable salad without added salt
- Afternoon snack: sports nutrition
- Dinner: boiled or steamed seafood - 200 g, greens
Fourth stage (restorative)
Contraindications
Drying the body for girls at home, as well as for men, is a cardinal measure, which should not be resorted to often and unnecessarily. Again, this is usually the lot of athletes preparing for a competition. In addition, only absolutely healthy people can "dry out".
- In no case is such a diet allowed for children and adolescents, pregnant and lactating women.
Other contraindications:
- liver and kidney disease;
- diabetes;
- diseases of the heart and blood vessels.
Yes, drying is effective. Yes, the action plan is simple and clear. Yes, it's inexpensive. There are a lot of pluses, but you shouldn't "get hooked" on it if you are not connected with sports.
Proper body drying for men involves A complex approach to dietary changes and exercise. This is the only sure way to reduce the percentage of subcutaneous fat, maintain muscle volume and provide contouring.
How to dry properly for muscle relief for men at home
Before switching to the drying mode, the ratio of fat and muscle is calculated for the individual parameters. Depending on the age, the indicators will be different. If for a 30-year-old man the norm is 16-20%, for those under 50 the numbers will be lower - 12-18%. If 25% is exceeded in the first case and 28% in the second:
- moves on to drying the body, making a menu for a month by day;
- reduce the weight of shells by 1/3;
- increase the number of repetitions and sessions;
- minimize the rest time between sets;
- include in home drying and gym.
Relief nutrition program for men
When drawing up training program and diets are based on the fact that body drying lasts 1.5 months, and the calorie intake is calculated by week. The diet involves a limited intake of fats and carbohydrates.
BJU in men when drying is calculated according to the formula: body weight x 13.7 + height x 5 and minus years. With systematic sports loads the final figure is multiplied by 1.6, when working in the hall 4-8 times a month - by 1.4.
To properly dry for relief, athletes also adhere to certain rules in nutrition:
- Don't miss out on breakfast. Avoiding food in the morning slows down your metabolism.
- They are eaten every 3 hours. A fractional menu for drying the body for every day increases metabolism. Moreover, frequent meals prevents the appearance of bouts of hunger.
- Completely excluded from the diet fast carbohydrates, limit the intake of slow to 200 - 70 g per day.
- 2/3 of the diet is eaten up to 15 hours. In the first half of the day, digestion is more active and food is quickly absorbed.
- Dinner 4 hours before bedtime.
An example of a menu for drying the body for men for every day
The program is designed in such a way that the body receives the necessary nutrients, but with the consumption of "sugar" reserves, he took energy from their fat depots and promptly removed the decay products.
Monday
Every morning start with 1-2 glasses of warm water with lemon.
- For breakfast, eat 250 g of low-fat cottage cheese with berries or an orange.
- Snack on chicken breast with steamed buckwheat, washed down with unsalted tomato juice.
- For lunch, cook baked or boiled veal with 100 g of brown rice, vegetable salad with a spoonful of vegetable oil.
- For an afternoon snack, they eat 3 eggs, a fermented milk product with bran.
- For dinner - stewed stew with meat and vegetables.
- They drink before going to bed.
Menu for men on Tuesday
- 3 eggs, 150 g of cottage cheese, unsweetened fruit.
- Baked fish with brown rice, cabbage and carrot salad with linseed, sesame or olive oil.
- Fish soup, boiled shrimps + baked broccoli and cauliflower with garlic-lemon sauce.
- 50 g unsalted cheese, 60 g cashews.
- Salmon steak in the oven + 100 g of baked potatoes in the skin.
Homemade Wednesday Drying Menu
- Steamed omelet of 3 eggs, yogurt with bran.
- Rice with spinach + half an avocado.
- Steamed beef cutlets or paella with mussels + salad.
- Smoothie with green apple, parsley, spinach, sorrel, kefir, half an avocado + 6 walnuts.
- Meat in foil + baked zucchini with eggplant.
Drying meals on Thursday
- Oatmeal with berries + yogurt with 2 tablespoons of bran.
- White chicken + rye pasta + lettuce + tomato + cucumber
- Eggplant or zucchini stuffed with beef and rice, peppers with tomato sauce.
- 6 proteins + 60 g almonds + 50 g cheese.
- Homemade veal pork + cabbage salad + kefir.
Friday menu
- Steamed buckwheat + kefir with bran.
- Avocado + 4 proteins.
- Risotto made from brown rice with seafood.
- Cottage cheese + 6 walnuts.
- Baked shrimps in milk sauce + vegetables.
- Sporpit.
Saturday meal plan for men
- Unsweetened cottage cheese casserole with berries and yogurt + 2 liters of bran.
- Baked or boiled turkey with a serving of radish salad, Chinese cabbage, green onions.
- Risotto with brown rice and mushrooms.
- 6 proteins + a handful of pumpkin seeds + a slice of cheese.
- Seafood salad.
- Protein.
Sunday
Protein day
- 5 proteins + granular cottage cheese with bran.
- Mussels in lemon sauce.
- Eggplant stuffed with meat or mussels.
- Squid stuffed with mushrooms and eggs without cream sauce.
- Salmon steak or hake in the oven (slow cooker) with lemon juice.
Drying a man's body within a month is possible only if reductions serving volumes up to 200 g and compliance with the daily calorie intake. Permissible amount of slowly digestible carbohydrates per day in the first week- 2g / 1kg of body weight. So, with a weight of 80 kg, only 160 g is put, with 85 kg - 170 g.
Diet for a month
Menu On the second seven days has more restrictions. Allowed intake of carbohydrates – 1g / 1kg weight... Foods with a glycemic index above 40 are allowed only before lunch. Servings of cereals, cereal side dishes are exactly 6 tbsp. l. From the menu take away cheeses, starchy and sweet root vegetables - potatoes, carrots, beets, radishes.
How to dry properly for guys at 3 and 4 weeks
The rate of carbohydrates is reduced up to 0.7 g / 1 kg of mass. 80% of the menu is protein. The calorie content of the diet does not exceed 1500 kcal. but universal advice for fitness lovers and professional athletes it can not be. One needs to make the body lean, the second to get into a different weight category or to achieve muscle separation. Therefore, everyone adapts the proposed diet option for themselves, based on goals, metabolic characteristics, and the level of load.
What to do if health has deteriorated
Powerlessness, apathy, the taste of acetone in the mouth are signs of ketone poisoning. To neutralize discomfort daily intake of carbohydrates bring up to 200-300 g and increase consumption pure water... If you do not drink about 3 liters of liquid per day, the body will suffer from dehydration. So that it does not linger in the tissues, from the diet take away salt. After stabilization of the state, they return to the sports diet.
4 331138 2 years ago
With the approach of summer, every girl begins to wonder more and more often: is it possible to put her body in order more quickly, and even, preferably, without leaving the house? The question is very relevant at the moment, given that visiting fitness clubs and training with a trainer entails certain financial costs. and also require a lot of time.
For those who are not ready to spend their savings on a personal instructor or are simply very busy, there is a good way out of the situation - drying the body for girls at home. In this article we will tell you how you can "dry out" at home correctly and without harm to your health.
The drying process involves reducing the percentage of body fat to obtain body relief. In order for the result to be positive, you should adhere to a whole range of activities, starting with the nutritional plan and ending with the training program and the daily regimen as a whole. A properly formulated diet accounts for 90% of all drying success, so let's start with nutrition.
Calculation of the daily calorie intake
In order for the drying process at home to go smoothly, first of all, the diet must be correctly balanced and correctly composed. The main criterion for selection optimal amount calorie intake is a person's weight, age, and physical activity during the day. If with physical activity a big problem, you can buy proteins that will stimulate muscles at any age.
BM = (9.99 * weight (kg)) + (6.25 * height (cm)) - (4.92 * age (years)) -161
Having calculated the approximate level of basal metabolic rate, the result obtained should be multiplied by the coefficient of physical activity. At this stage, the main thing is to objectively assess the level of your physical activity and choose the right coefficient:
The importance of the obtained value directly affects the further results in drying the body. We subtract about 20% from the value of the daily norm. The resulting figure is the key to starting weight loss.
Determination of the ratio of BZHU
The next step in drying the body for girls is to formulate a diet and determine the correct ratio of fats, proteins and carbohydrates. At this stage, there are also peculiarities of determining these values. It is necessary to take into account the natural predisposition of a person and determine his body type. There are three types of human constitution:
- Mesomorph - characteristic narrow shoulders, high growth, thin bones.
- Ectomorph - naturally muscular physique, low quantity subcutaneous fat.
- Endomorph - full physique, medium height, tendency to overweight.
The most common BJU scheme is considered to be the consumption of 40-50% protein, 30-40% fat and 10-30% carbohydrates.
For a mesomorph, the optimal ratio will be: proteins and fats up to 40%, but carbohydrates should be cut to 20-25%. At the drying stage, an ectomorph needs from 30 to 40% proteins, 20-25% carbohydrates, the rest is fats. Endomorphs have 20 to 50% protein, 15-30% fats and 10-20% carbohydrates.
Having chosen the optimal ratio of BZHU, we begin drawing up the menu and the diet.
Squirrels
Protein-rich foods:
- Meat: chicken fillet, lean beef, rabbit
- Meat offal: liver, tongue, heart
- Fish: salmon, tuna, pink salmon, mackerel, hake, cod
- Seafood: squid, shrimp
- Eggs: chicken and quail
- Low-fat cottage cheese
- Vegetables: Brussels sprouts
- Cereals: quinoa, soy, lentils
An important criterion in choosing a protein is its biological value and amino acid composition. The more complete the amino acid composition, the better.
Carbohydrates
Approaching the choice of the main source of carbohydrates, you should know that carbohydrates are simple and complex.
Simple carbohydrates include such products as: bakery and confectionery products, pastries, sweets, carbonated drinks, fruits. These foods have a high glycemic index and are high in sugar. They should be discarded and almost completely excluded from the diet for the duration of drying.
Complex carbohydrates include foods with a low glycemic index. These are mainly cereals: buckwheat, oatmeal, barley, brown rice. Complex carbohydrates are the basis of a healthy and the right menu.
Fats
Most girls underestimate the value of fat on drying, and sometimes completely mistakenly believing that they are harmful, they completely exclude it from their diet. True, some people are predisposed to being overweight, for this there is an opportunity to buy fat burners, this will help solve this problem. Healthy fats are polyunsaturated fatty acid(Omega-3, Omega-6, Omega-9). It should be noted the huge role in the choice of the source of fats. The main sources of healthy fats are:
- fish oil (halibut, mackerel, salmon, sturgeon);
- oil (linseed and hemp oil);
- nuts (almonds, hazelnuts, walnuts and pine nuts);
- seeds (soybean, sunflower, flax and chia seeds);
- fruit (avacado).
Having figured out the basics of the diet, we will compose a menu for the week.
And so, a small example. An endomorph girl with an average level of physical activity consumes 1267 calories, which is her daily norm to maintain her existing body weight, begins drying. Subtracting 20% of the total calorie content, we get a value of 1013 Kk. We take the approximate ratio of BJU: proteins - 40%, fats - 40%, carbohydrates - 20% of the total calorie content. In 1 gram of protein and carbohydrates - 4 kilocalories, in 1 gram of fat - 9 kilocalories. That is, the daily intake of proteins will be 100 grams, fats - 45 grams, carbohydrates - 50 grams.
It should be noted that in order to increase the metabolic rate, it is worth eating frequently and “crunching” meals, making snacks between meals every two to three hours. Also, do not forget about drinking fluids. The minimum amount of water you drink should be at least 2 liters.
Drying menu for the week
One of the menu options for a week for girls at the time of drying:
| Option 1 | Breakfast | 40 g oatmeal in water, two-egg omelet |
| Snack | a glass of fat-free kefir | |
| Dinner | non-greasy chicken bouillon 150-200 g, 40 g rice, 150 g chicken fillet | |
| Afternoon snack | 2-3 walnuts | |
| Dinner | vegetable salad, 150 g of boiled fish | |
| Snack 2 hours before bedtime | ||
| Option 2 | Breakfast | 30 g diet crispbread, drinking low fat yogurt |
| Snack | fruit (apple, grapefruit) | |
| Dinner | pea soup 150-200 g, 40 g buckwheat, 150 g boiled fish | |
| Afternoon snack | boiled corn or two-egg omelet | |
| Dinner | vegetable salad, 200 g of seafood | |
| Snack 2 hours before bedtime | 200 g fat-free cottage cheese, a tablespoon of flaxseed oil | |
| Option 3 | Breakfast | two-egg omelet, a slice of wholemeal bread with butter, vegetable salad |
| Snack | fruits (peach, strawberry, orange) | |
| Dinner | low-fat soup 150-200 grams, 40 g buckwheat, 150 g chicken fillet, stewed vegetables in water | |
| Afternoon snack | a glass of fat-free kefir | |
| Dinner | vegetable salad, 150 g boiled fish, a glass of skim milk | |
| Snack 2 hours before bedtime | 200 g fat-free cottage cheese, a tablespoon of flaxseed oil | |
| Option 4 | Breakfast | two boiled eggs, diet bread |
| Snack | nuts or seeds | |
| Dinner | low-fat soup 150-200 g, 45 g of pea porridge, 150 g of boiled beef, vegetable salad | |
| Afternoon snack | low fat drinking yoghurt | |
| Dinner | vegetable salad, 200 g chicken fillet | |
| Snack 2 hours before bedtime | 200 g fat-free cottage cheese, a tablespoon of flaxseed oil | |
| Option 5 | Breakfast | 40 g cornflakes, skim milk, grapefruit |
| Snack | two egg omelet with vegetables | |
| Dinner | low-fat soup 150-200 g, 50 g barley, 200 g boiled fish, baked vegetables | |
| Afternoon snack | low fat kefir | |
| Dinner | vegetable salad, 200 g grilled salmon | |
| Snack 2 hours before bedtime | 200 g fat-free cottage cheese, a tablespoon of flaxseed oil | |
| Option 6 | Breakfast | drinking low fat yogurt, oatmeal, fruit |
| Snack | 100 g cottage cheese, nuts | |
| Dinner | low-fat soup 150-200 g, 50 g of rice, 200 g of boiled beef, vegetable salad | |
| Afternoon snack | two egg omelet | |
| Dinner | stewed vegetables, 150 g chicken fillet | |
| Snack 2 hours before bedtime | ||
| Option 7 | Breakfast | 100 g cottage cheese, fruit |
| Snack | fat-free drinking yoghurt, nuts | |
| Dinner | non-fatty soup 150-200 g, 50 g lentils, 150 g chicken fillet, two-egg omelet | |
| Afternoon snack | a glass of kefir, vegetable salad | |
| Dinner | stewed vegetables, 200 g chicken fillet | |
| Snack 2 hours before bedtime | 100 g low-fat cottage cheese, a tablespoon of flaxseed oil |
You should eat one and a half or two hours before training. During exercise, you must drink a sufficient amount of liquid. Twenty minutes after the end of your workout, be sure to plan your meal.
Exercise while drying
High-quality body drying for girls at home, in addition to proper nutrition, also provides for a certain training process, which is significantly different from the usual one.
In this case, the process of burning fat begins under certain conditions, one of which is an increased heart rate. To achieve this, the intensity should be increased. training process and exercise. Thus, the number of repetitions in one approach will immediately increase to 15-20 times. Rest between hikes is also reduced to a minimum. The optimal heart rate is 130-140 beats per minute.
Cardio loads are among the most effective methods drying and burning fat. Interval cardiac is the execution of loads in the form of jogging, or with the help of special simulators, doing exercise at a certain interval of time, for example, half an hour of cardio, then rest for 20-30 minutes, half an hour of cardio. It has been proven that this system of performing cardio exercises most affects lipolysis and breakdown of fat cells.
Drying workout program
To perform elementary exercises, you will need a fitness mat, a jump rope, a pair of dumbbells up to 2 kilograms.
You should train 3-4 times a week. Rest in between training days usually takes 1-2 days, depending on the recovery of the body and general well-being. Before starting exercise, you should thoroughly warm up and warm up your muscles to prevent injury.
1 day
- Warm up 10-15 minutes
- Push-ups from the floor 4 sets of 12-15 times
- Squat 4 sets of 50 times
- Bends with dumbbells 4 sets of 15-20 times
- Legs back in an incline 4 sets of 20-25 times
- Twisting lying 4 sets of 15-25 times
- Exercise "Plank" 1 minute
- Jumping rope 300 times
2nd day
- Warm up 10-15 minutes
- Squat with wide stance 4 sets of 40-50 times
- Lunges with dumbbells 4 sets of 15-20 times
- Abduction of the legs to the sides while standing 4 sets of 30-40 times
- Jumping up with claps 4 sets of 20-30 times
- Lateral body raises lying 4 sets of 15-20 times
- Exercise "Plank"
- Interval cardio
Day 3
- Warm up 10-15 minutes
- Lifting dumbbells for biceps while standing 4 sets of 12-15 times
- Seated dumbbell lifting 4 sets 12-15 times
- Dumbbell bench press 4 sets of 12-15 times
- Swing dumbbells standing across the sides 4 sets 12-15 times
- Deadlift with dumbbells 4 sets 12-15 times
- Exercise "Plank" 1 minute
- Jumping rope 300 times
To obtain the final result, you should strictly adhere to the regimen. Sleep should last at least 7-8 hours. Stress and nervous experiences should be avoided. If all the above recommendations are followed, the result will not be long in coming.