Proper body drying for girls: menu and fat burning training program

Body drying is a diet and exercise regimen designed to reducing the percentage of adipose tissue in the body, improving the relief body, making muscles more distinct, and body fat minimal. This article describes how to properly to dry girls for weight loss in a short time without harm to health with real-life weekly diet examples and a program effective fat burning workouts.

Unfortunately, to dry the body once and for all practically impossible, and the methods used are quite tough, and with prolonged use of such an extreme way to reduce weight can be harmful.

But you can remove excess fat, observing the principles and rules of drying, achieve a beautiful figure and maintain a low percentage of subcutaneous fat.

A common misconception is considered – local losing weight, but with any methods of losing weight you can’t burn fat only in problem areas. Fat will leave evenly from arms, legs, abdomen, back, and where the deposits were the least in the first in turn, the relief muscles will be clearly visible. And where a lot of fat – it will take more time to reduce it, namely there fat will go last.

• What is drying?
• Drying at home
  • Training
  • How long to dry
  • How long is the result saved?
  • Contraindications
• The principles and features of the diet
• Calculation of daily calories
  • Determination of the ratio of BZHU
    • Squirrels
    • Carbohydrates
    • Fats
• What and when to eat from foods?
  • Other types of required products
• What to exclude from the diet
• Menu for the week
• Nutrition after drying – a healthy diet
• Exercise Recommendations
• The best sets of exercises for girls
  • Day 1 (Quadriceps, Drumstick)
  • Day 2 (back)
  • Day 3 (chest)
  • Day 4 (hip biceps, shin)
  • Day 5 (biceps, triceps)
  • A set of exercises for exercising at home on all muscles with equipment
  • A set of exercises without equipment
• Reviews
  • Transformation Photos

What is drying?

This trend has evolved from professional bodybuilding, when gym lovers saw the drying results at bodybuilders and bikini fitness, polls began to adopt “strategy” of athletes, in the desire to get the same relief body. Basic for drying iron – this is a short-term achievement of a competitive form due to burning fat while maintaining maximum muscle masses and stage performance.

The method of nutrition for fat burning is to maximize reduction of carbohydrates in the diet, up to 1 g of pure carbohydrate per 1 kg body weight.

At this stage, the athlete creates a calorie deficit in the diet, which accompanied by a decrease in energy, a decrease in strength indicators in training, there is a constant feeling of tiredness, nervousness, insomnia, sometimes dizziness. It all affects forced rejection of a complete source of energy – carbohydrates, especially simple. This method leads to a sharp reduction in fat in the body, but the muscles also burn easily.

In drying, the emphasis is on protein-rich foods, which are building material for the muscles, but in this case the main source of energy, the process of assimilation of which does not lead to the deposition of new fat cells.

Drying at home

Nutrition for home workouts, and for the gym to dry remains unchanged, the difference will be the number of exercises, simulators and apparatus, in a variety classes in general, which can speed up the drying process at times.

Training

This process should be taken seriously, because the body subjected to severe physical exertion. Also even correct drying leads to depletion of the nervous system. Weigh in advance all the pros and cons, study contraindications and understand that any, even a slight deviation from the diet will slow down the process and increase the duration of achieving results.

Try to reduce the amount of carbohydrates and fats in advance, turn out to be sweet, while consuming complex carbohydrates. Then gradually reduce complex carbohydrates, reducing total calorie intake. This will help to smoothly enter the process, since the abrupt onset of drying is stress for the body.

How long to dry

This is a short-term process that takes 1 to 4 months, exceeding the term has a detrimental effect on the overall physical condition and nervous system. In addition, it leads to disruptions that contribute to a sharp accumulation of fats.

How long is the result saved?

There are several body types. For example, ectomorphs, with a thin structure by nature, with a quick exchange substances and a low percentage of adipose tissue, you need to dry less time, and the result can last longer. As for mesomorphs, especially endomorphs (slow metabolism), the greater the gap in the ratio of the amount of BJU at drying and after, the more likely to gain lost kilograms.

When returning to the usual diet, a small part fat still comes back, if you go out of the diet sharply, you can the first week to return the lost kilograms, gaining a large the amount of fluid retained, as carbohydrates will lead to severe swelling.

The smoother the exit from the diet, the slower the fluid and fat will be put off again. But keep the drying result forever impossible.

Contraindications

• Renal failure;
• Diseases and problems with the liver and biliary tract;
• Hypertension;
• Hormonal disorders.

The principles and features of the diet

1. The complete exclusion of simple carbohydrates (sugar) from the diet.
2. Increased intake of animal protein foods with minimum fat content up to 60%.
3. Reduce complex carbohydrate intake by up to 20% by dividing by 3-4 doses in the morning, before and after training.
4. Reducing the amount of fat in food 10-20%.
5. Frequent meals from 6 to 8 meals per day.
6. Adequate intake of fluid – 30 ml per 1 kg body weight.
7. Reduced salt, not recommended for professionals completely eliminate salt.

Calculation of daily calories

Desired weight in kg x 24 kcal

If with a weight of 60 kg, you want to get 50 kg – multiply 50 by 24 kcal = 1200 kcal.

Determination of the ratio of BZHU

Having received the norm of daily calorie content, it is necessary to calculate ratio BJU.

Squirrels

• On drying, proteins should be 60% of the daily calories. Therefore, 60% of 1200 = 720 kcal of proteins.
• 720/4 kcal = 180 g of pure protein per day.

Carbohydrates

• Must be 20% of the daily norm (1200) = 240 kcal.
• 240/4 kcal = 60 g of pure carbohydrates per day.

Fats

• They make up 20% of the daily diet – 240 kcal.
• 240/9 kcal = 26.6 g of fat.

What and when to eat from foods?

Based on the calculations of the individual need for BZHU, diet In addition, it can be dry contain the following products:

• Proteins – lean meat (chicken, beef, veal, turkey, rabbit), low-fat fish and seafood (hake, pollock, tuna, mussels, shrimp, oysters, shellfish, squid), chicken (without yolks) and quail eggs. All products are consumed at any time of the day, dividing the daily protein requirement into 6-8 servings.
• Carbohydrates – cereals (buckwheat, unpolished rice), greens, non-starchy vegetables with a low glycemic index. It is preferable to eat in the morning (before 16.00) on days rest, dividing into 3-4 doses. On training days consume a portion of carbohydrates and proteins before (per hour) and after training (within 40 minutes).
• Fats – unrefined vegetable oils (linseed, olive), a small portion of animal fats comes from protein products. In the morning on an empty stomach, use a tablespoon olive oil (about 15 g of fat), the remaining amount of fat complemented by animal food.

Other types of required products

In addition to pure water, you can drink any kind of tea and coffee without Sahara. The only sweetener can be stevia – natural plant sweetener in powder form or pills.

What to exclude from the diet

• Fatty meat and fish – pork, lamb, herring, mackerel.
• Pickles and smoked meats.
• Refined grains and instant porridge – oat, wheat, semolina, white rice, bulgur, quiche mish.
• Flour and confectionery, sugar and its substitutes.
• All the fruits.
• Vegetables containing a lot of sugar and starch – potatoes, beets, corn, carrots.
• Spices, flavor enhancers, ketchup, mayonnaise, mustard.
• Juices, compotes, sweet drinks.
• Milk, fat cottage cheese, butter, yogurts, fermented baked milk, kefir.
• Alcohol.

Menu for the week

We have compiled for the detailed menu by day, on which You can sit for 2-3 months. If you get tired of eating these foods, their you can always replace with others with the same calorie content.

Days of the week	1 meal	2 meal	3 meal	4 meal	5 meal	6 meal
Monday	Unpolished rice, 3 egg whites	Rice or buckwheat with chicken	Buckwheat with vegetables, baked fish	Rice, 5 protein omelette, greens	Salad leaf, vegetables, eggs, mussels	Any fish, cucumber
Tuesday	Buckwheat with vegetables and fish	Unpolished rice, boiled beef	Vegetable salad, squid, eggs without yolks	Chicken Breasts, Rice	Beef Salad	Eggs squid
Wednesday	Steam cutlets of chicken, rice, egg whites	Squid with cucumbers and quail eggs (with yolks)	Turkey cutlets, coleslaw and cucumber salad	Buckwheat, vegetables, baked hake	Shrimp Chicken Egg Omelet	Chicken steam cutlets, vegetables
Thursday	Egg and Rice Omelet	Buckwheat, boiled beef, vegetables	Baked Chicken Breasts with Vegetables	Beef, buckwheat, vegetable salad	Boiled Chicken Fillet, Cucumber	Baked fish, cucumber
Friday	Buckwheat, omelet with herbs	Rice with vegetables and seafood	Fish steaks, cucumbers, greens	Chicken fillet, rice, greens	Baked tuna, greens	Egg whites, tuna, vegetable salad
Saturday	Rice with seafood and vegetables	Baked fish, buckwheat, vegetables	Baked tuna, lettuce and vegetables	Rice, boiled eggs without yolks	Tuna salad, quail eggs, lettuce	Chicken fillet with vegetables
Sunday	Buckwheat vegetables, steamed fish cakes	Beef, vegetables, greens, rice	Beef and Fresh Vegetable Salad	Buckwheat Baked Pollock	Protein omelet, greens, cucumber	Beef, vegetables

Nutrition after drying – a healthy diet

Now you know what drying is and how to dry woman, but after leaving the diet do not rush to return the usual products on the menu.

The first week, increase the amount of carbohydrates to 30%, in this period allowed to add some low-fruit Sahara. Add variety to meat and fish products, gradually increasing their fat content.

After 1-2 weeks, add low-fat dairy products. Gradually go for 40% carbohydrates, preferably complex ones. To save keep fit simple sugars (flour and confectionery).

Exercise Recommendations

• Cardio or weight training? For effective fat burning both cardio and strength training are effective. Per week include 1-2 classes of high-grade cardio, or perform 20-30 minutes per day of strength training.
• Working weight. Select the weight of the weights so that perform up to 25 repetitions continuously, but at the end of the approach feel burning in the muscles. If easy, add load continuously.
• The number of repetitions. For drying, it is recommended to perform from 20-25 reps.
• Rest between sets. Rest 30-60 seconds between supernets, and a maximum of 2 minutes between cycles in circular training.
• Number of workouts. The optimal number is 4-5 workouts per week, you can alternate power and cardio. Be sure to relax 2 days a week.

The best sets of exercises for girls

Training program in the gym for girls for a week (5 days). Please note: for calorie deficiency, it is especially important that the execution of each movement was accompanied by the correct technique during avoid injury.

Day 1 (Quadriceps, Drumstick)

Exercises	The approaches	Repetitions
Superset Squats in Smith; Lunges in Smith.	4	20-25
Superset Squats deep with dumbbells; Leg extension in the simulator.	4	20-25
Superset Shin in the simulator standing; Shin in the simulator sitting.	4	20-25
Press Raising legs in the hanger; Twisting on a bench at an angle.	4	20-25

Day 2 (back)

Exercises	The approaches	Repetitions
Superset Pull-ups; Dumbbell pull to the belt.	4	20-25
Superset Thrust of the upper block behind the head; The pull of the lower block to the belt.	4	20-25
Superset Linkage; Lowering from the top of the Crossover unit with straight arms in on the slope.	4	20-25
Press – repeat day 1.

Day 3 (chest)

Exercises	The approaches	Repetitions
Superset Bench press at an angle of 45 degrees; Dumbbell bench press.	4	20-25
Superset Bench press horizontally in Smith; Dumbbell wiring.	4	20-25
Superset Hand press in the simulator sitting; Hand reduction in the simulator.	4	20-25
Press – repeat 1st day.

Day 4 (hip biceps, shin)

Exercises	The approaches	Repetitions
Superset Draft on straight legs; Hyperextension.	4	20-25
Superset Swing your legs back in the simulator; Leg curl in the simulator.	4	20-25
Superset Shin in the simulator standing; Shin in the simulator sitting.	4	20-25
Press – repeat 1st day.

Day 5 (biceps, triceps)

Exercises	The approaches	Repetitions
Superset Barbell lift for biceps; Triceps with dumbbells from behind the head.	4	20-25
Superset Reverse grip barbell lift; Triceps in the upper block.	4	20-25
Superset Hammer lifting dumbbells; Extension of the arms in an inclination.	4	20-25
Press – repeat 1st day.

A set of exercises for exercising at home on all muscles with equipment

Perform continuously one exercise after another 20-25 times, and so 4 laps. Between cycles, rest for 1-2 minutes. According to from home equipment, you can perform exercises as with a barbell, so with dumbbells.

Warm up for 5-7 minutes of cardio exercises (running, jumping).

• Squats
• Lunges “scissors”;
• Deadlift;
• Standing on toes;
• Thrust to the belt (back);
• Bench press;
• Extension of dumbbells from behind the head;
• Biceps lift
• Lying legs;
• Twisting.

A set of exercises without equipment

Perform a 4-lap exercise cycle for the shortest possible time. time 3-4 times a week. For each exercise, it is recommended master 20-25 reps. You can rest between cycles no more 2 minutes.

Warm up muscles and joints for 5-6 minutes.

• Air squats (without weight);
• Air lunges or jumping;
• Plie squats;
• Squats on one leg alternately;
• Pushups;
• Hyperextension lying (boat);
• Back push-ups;
• Fold;
• Lying legs;
• Short twisting.

Reviews

“I am a professional bodybuilder, 2 times a year with me pre-competition drying is not a simple matter. The first is huge stress for the body of any person, because it is used Critically low carbohydrates. I recommend to those who do not takes part in competitions, spend more time on losing weight, but to make it safer for health without risking after drying return the weight back. ”

Transformation Photos

An example of how professionals look after drying in competitive season.

Drying for athletes:

To summarize the manual on how to dry girls for losing weight and maintaining fitness even in home conditions:

1. Reduce calories and create a calorie deficit through diet and physical activity
2. We observe the regimen for 2-3 months to get rid of excess fat and get the desired shape
3. Upon reaching the goal, maintain a high level of physical activity and proper nutrition with a low amount of unhealthy fats and fast carbohydrates.

If you have any questions, ask them in the comments and share your impressions if you have already tried to dry and know why she is needed.

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