What is the drying of the body and does she need a real woman?

The slim figure is the pride of its owner and the cherished dream of the majority of the beautiful half of humanity. A huge amount of literature has been written on the methods of achieving the ideal figure, and an incredible number of words have been said. Numerous diets, nutrition programs replace each other, passing the torch of the championship.

Drying has been in the lead over the past two or three years. What it is?
Drying is a program of nutrition and training aimed at reducing the percentage of body fat in the human body. It involves the reduction and subsequent abandonment of carbohydrate foods and the concentration on protein products.

In mass culture, a diet for drying the body for girls has leaked from the training systems of professional athletes. But the activity of athletes is associated with the control of doctors! Drying - walking on the edge of a knife. This is a harsh diet that requires extreme attention.An incorrect step can cause significant harm to health.

Do you need drying?

Drying is a separate stage in the athlete's training system. This stage, without fail, is preceded by weight gain. To go on such a diet can and should he who has already gained muscle mass.

Do you need dryingYou can and is useful to dry if:

  • you are an athlete (for example, a bikinist) and this is a natural, controlled by the trainer stage of training;
  • unprofessional, but diligently and regularly play sports under the supervision of an experienced instructor.

Do not use body drying for girls,if:

  • you want to lose weight by the beach season;
  • want to lose weight quickly;
  • infrequent guest in the gym and do not perform any exercises at home.

In addition, there isa number of serious contraindications:

  • pregnancy and lactation;
  • diseases of internal organs;
  • diabetes.

Protein diet can have undesirable consequences for the health of the girl. Reducing fat intake adversely affects the structure of the hair and nail plate, the skin condition. Reducing carbohydrate intake leads to the risk of menstrual disorders, malfunctioning of the digestive system, general weakness, dizziness.

Carbohydrates provide nutrition to the brain cells, so a substantial lack of this substance will lead to inhibition. In the period of heightened intellectual activity (session, diploma defense, an important order at work, reporting period), such a diet is best avoided.

If you still answer the question stated in the subheading, remember: the correct drying of the body for girls is carried out only under the supervision of an experienced nutritionist or coach. Not be superfluous to consult your doctor.

It is necessary to sit down on drying the body, having a clear formulation of why you are doing this.

4 stages of body transformation

The diet consists of four stages. Each subsequent implies a decrease in the proportion of carbohydrates in the consumed food. How much your drying process ultimately is determined by you. But the quick drying of the body is absurd for girls! It is possible to compile drying the body for girls for a month, but its weekly version is a waste of time and effort.

  • Stage 1.Reduction of carbohydrates to the ratio: proteins - 50-60%, fats - 10-20%, carbohydrates - 20-30%. This is the longest and most loyal period. It can last 4-6 weeks. With a monthly express diet - 2 weeks.
  • 2 stage.Tightening occurs: proteins - 80%, fats - 20%, carbohydrates - 0. Duration - less than a month with long-term transformation, about a week with fast drying.
  • Stage 3The toughest stage! Food should contain 90-95% protein, 5-10% fat. Water in this period is used as little as possible.
  • 4 stage.Carbohydrate loading. Acceptable carbohydrate intake, but in small quantities and with a low content of GI. Duration - about 3-4 days.
The third and fourth stages of the athletes are held exclusively before the competition. If you are trying to carry out the drying of the body for girls at home, then you should not go through all four phases: it is enough to reduce the amount of carbohydrate foods and exercise regularly.

Diet

In any case, the diet does not include flour, sweet, fast food, fast food, sauces, sausages and sausages, sweet juices and soda. It is much easier to go the other way and list the list of foods that you can eat.

Diet

Body-drying foods for girls include egg whites, low-fat dairy products, whole-grain cereals, chicken fillet, lean beef, vegetables and savory fruits, and nuts.Drink water or green tea is recommended.

Drying is characterized by multiple meals. Meals 6-7 times a day in small portions. Totalyou must have:

  • breakfast;
  • lunch;
  • dinner;
  • afternoon snack;
  • snack;
  • dinner.

Menu by day should be strictly individually! Take into account the parameters of the body, scope, health indicators. It is impossible to find the right menu in the open spaces of the network. The article gives an approximate ration without specifying the size of portions.

First day Second day The third day
  • Millet porridge, two pieces of cheese, green tea.
  • Hazelnut, baked broccoli.
  • Steamed cod, buckwheat.
  • Salad with cabbage.
  • An apple, two egg whites.
  • Cottage cheese, a glass of milk.
  • Milk porridge, raisins.
  • Pollock, orange.
  • Soup with slices.
  • Chicken fillet.
  • Tuna salad.
  • Cottage cheese, apple.
  • A glass of milk.
  • Rice, almond.
  • Two egg whites, an apple.
  • Tilapia fillet, green peas.
  • Cucumber salad.
  • A glass of low-fat kefir.
  • Cottage cheese.

As you can see, products containing carbohydrates are present in this diet (millet porridge, buckwheat), however, it is whole grains that have complex carbohydrates, the use of which is not only permissible, but also necessary for the body.

Focusing on this example, you can make a diet for 2 weeks and repeat the scheme every 14 days.

Not all forms of heat treatment are applicable. Eat steamed, boiled and baked products. Fat burning is not conducive to fried foods.

Recipes for drying the body for girls

Eating with a protein diet can be tasty! As an example, we give the recipe for cooking broccoli.

You will need:

  • broccoli (freeze) - 400 grams;
  • milk (non-fat) - 100 grams;
  • hard cheese - 50 grams;
  • eggs - 2 pieces;
  • salt, spices to taste.

What is protein for?

What is protein for?Athletes are actively using drugs to effectively dry the body. These include multivitamins, protein, glutamine, creatine, BCAA.

Drying the body for girls at home does not require their full use. Enough to purchase a multivitamin and protein.

The appointment of vitamins does not require additional explanation. Protein is needed to replenish the daily protein intake.

In order for muscle mass not to go along with the fat layer, it is necessary to absorb a large amount of protein food. But even the most commendable zeal in this regard does not guarantee achievement of the goal.A logical way out: to drink protein.

Training program

Physical activity is an integral part of drying. Training should be complete, high quality and well thought out. Remember, the body loses muscle mass faster than fat. If you start to dry and do not engage in fitness, you can get undesirable results: a weak body without muscles, a skeleton, covered with loose skin.

Drying does not imply the abandonment of strength exercises and the transition to cardio! Power load must be present. The only difference is that the emphasis is not on the weight of the projectile, but on multiple repetitions. This approach will save muscles, burn fat. Cardio, running, walks need to open the door wider.

An individual training program will help develop a coach. But, in any case, you need to work out all muscle groups.

Permissible (but not necessarily to be imitated) program of strength exercises for drying the body for girls

Monday Wednesday Friday
  • Leg and biceps training.
  • Squats.
  • Leg press.
  • Roman thrust.
  • Spawn
  • Sinking with dumbbells.
  • Biceps pull ups.
  • Lifting for biceps wide grip.
  • Press (exercise system).
  • Training your arms and chest muscles.
  • Bench press wide grip.
  • Hands down.
  • Arm Arnold sitting.
  • Thrust rod to the chin.
  • Breeding dumbbells to the side in the slope.
  • Press (system of exercises).
  • Deadlift.
  • Pull-ups.
  • Hyperextension.
  • Press narrow grip.
  • French bench press.
  • Press.

Drying should be stopped or mitigated,if:

  • you feel very weak;
  • dizziness occurs;
  • monthly disappeared.
  • hair deteriorated, skin became dry;
  • there were pains and various disorders of the digestive tract.

Take care and love yourself. The goal of the diet should be your health and well-being.

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