Drying the body for weight loss of a woman. Diet menu for the week, exercise at home

A sedentary lifestyle and poor nutrition in modern women lead to overweight and poor health. Drying the body for weight loss will help get rid of these problems.

What is body drying?

Drying the body for weight loss for women is a set of measures and actions aimed at reducing the amount of subcutaneous fat (in percentage) and improving physical fitness. It should be noted that the first is impossible without the second.

Therefore, the process of drying the body can be conditionally divided into 2 stages:

• Selection of the optimal nutritional system (diet).
• The choice of a training program in accordance with the functional readiness of the student.

The main task of drying the body for weight loss is not weight loss, but the normalization of the level of subcutaneous fat. This is the main difference between drying and normal weight loss.

The difference between these two methods of achieving ideal body proportions is easy to understand by considering the principles that are embedded in both methods.

Drying the body for weight loss for women is based on physical activity. In this case, the most optimal result will be a decrease in the volume in the waist, hips or other parts of the body without a significant reduction in total body weight.

Physical activity, with the help of a properly selected diet, contributes to the burning of fat cells. But at the same time, the volume of muscle fibers grows, and, consequently, the total mass of muscles in the body.

Regular weight loss takes diet as a basis in the process of achieving results. The main thesis of this method is that you need to eat less. As a result of a lack of nutrients, with classic weight loss, not only fat is burned, but also muscle. This has a detrimental effect on the functioning of the musculoskeletal and circulatory systems.

From the point of view of indicators on the scales, weight loss has an advantage over drying. With the proper level of self-discipline, the first option is guaranteed to bring results. But the regular adherence to a strict diet sooner and later will lead either to breakdowns and rollback (gaining body weight than before losing weight), or to health problems. This technique does not know any other way to achieve the result.

Drying the body for weight loss for women does not guarantee significant weight loss. But with the help of a properly selected training program and a well-designed diet, you can easily achieve a reduction in volumes in the "problem areas" in a complex manner.

And also to increase the elasticity of the skin, and tone the muscles. This will have a positive effect on the well-being and self-esteem of any woman.

Drying the body for girls at home

Drying the body at home must begin with an assessment of physical condition. Since the basis of the technique is high-volume intensive training, it is very important to have above average physical fitness before starting drying. An untrained person is highly discouraged from starting the training process in compliance with all dietary restrictions.

Women and girls who have not had sports practice need preliminary training.Before starting the drying process, attention should be paid to weight-bearing sports. This will help to solve 2 problems at once: to set up the student mentally for the upcoming work and prepare the nervous system for physical exertion.

The preparation period for drying the body for weight loss should not be less than 30 days. During preparation, it is not recommended to impose dietary restrictions. An increase in the total calorie content of food consumed is allowed. The result of a month's training should be improved muscle tone and adaptation to prolonged physical activity.

It is very important to master the correct exercise technique.

If you ignore the preparation period and start drying the body immediately after making such a decision, then the final result will not be achieved. Against the background of relatively high loads and a lack of nutrients, the body will quickly exhaust all its reserves. The practicing person will have a decrease in overall performance.

There will not be enough energy to carry out responsibilities at work and at home. If you continue the drying process under such conditions, then the person will become extremely tired. This can lead to injuries to the nervous system. Women with sports experience can start drying the body at home without prior preparation.

After finishing the preparation stage, you can start the drying process. The exercises performed at the first stage do not need significant revision and adjustment. The diet is subject to changes. It is very important during this period to avoid great stress for the body. Therefore, you should not abruptly abandon familiar products. Even if they are listed in the "STOP list".

For several weeks, you should smoothly remove such foods from the diet. This will be the first stage of drying the body for weight loss. After a painless transition to a healthy diet, you should begin to gradually reduce the amount of carbohydrates in your food.

At the same time, the total number of calories should not fall below 300-400 units of the consumption rate (what this is, will be discussed below). Otherwise, together with the burning of fat cells in the body, global catabolic processes will begin. The transition to a low-carb diet should be accompanied by increased training intensity.

Drying the body for weight loss for women at home should not be carried out in a forced mode. This is especially true for people who have not been involved in sports in the past. If the first symptoms of fatigue or pain in the joints and muscles appear, you should stop exercising and consult a physiotherapist.

It is advisable to select a diet in conjunction with a professional dietitian. If a girl or a woman does not have experience in sports, then before starting drying, you should undergo a medical examination for contraindications.

In the case of a positive opinion of the doctor, drying at home can be carried out no more than 1 time per year. The optimal result when drying the body without negative consequences for women's health and well-being can be achieved with a process duration of 1 to 2.5 months.

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Nutrition rules

The decrease in the level of body fat during drying occurs due to a rational decrease in the total calorie content of the grocery basket. This can be achieved by removing foods with a high carbohydrate content from the daily menu.

Since such food accounts for more than half of the total amount of food eaten, simply removing food will lead to a catastrophic energy shortage.Plus, stronger muscles require more building and nutrients.

Therefore, together with the exclusion of foods high in carbohydrates from the diet, it is necessary to introduce an equal amount of protein food into it. At the final stage of drying the body for weight loss for women, the proportion of high-protein foods can be more than 85%.

The replacement of some products with others should be smooth. In the first half of the drying process (the period when there is still a lot of carbohydrate food in the diet), high-calorie foods should be consumed in the morning. In the evening (after 13:00), you should eat foods high in protein.

When drying the body for weight loss, the correct organization of meals is extremely important. The best option would be to split the diet into 5-6 small portions. They should be consumed at regular intervals. The last meal should not be made later than 4 hours before bedtime (19 hours).

At the initial stage of losing weight, it is important to drink plenty of water. It will help remove toxins from the body and accelerate metabolism. The norm for an adult woman is 1.5-2.2 liters per day. Towards the end of the course, this number should be reduced. The use of fried foods during the drying process is highly undesirable.

Food must be steamed or boiled. Removing fat from the diet is a serious mistake. The female body requires an average of 30 g of fat every day to function properly. Preference should be given to polyunsaturated fats of the Omega group. It is permissible to reduce their number, but it is extremely important to comply with the intake rate.

With an intense rhythm of daily life and high business activity, to achieve a balance of micro and macro elements in food, it is possible to resort to the help of food supplements and sports nutrition. When using these components, you should remember about their nutritional value and take it into account when calculating the diet.

Prohibited and permitted food

After completing the first stage of drying the body, you should more carefully approach the process of choosing the foods consumed. The gradual reduction in the total caloric intake of the diet requires the intelligent removal of certain items from the menu containing a large amount of carbohydrates.

First of all, it is necessary to completely exclude from the diet foods that contain fast carbohydrates (glycemic index above 50).

These include the following product groups:

When the carbohydrates contained in these foods are broken down, the glucose level in the human body rises sharply. This is pure energy that cannot be turned into work, even with the highest physical activity. Excess glucose, which the body did not have time to burn for several hours, is deposited in the form of fat cells.

Therefore, when drying the body for weight loss, it is extremely important from the first days to completely exclude all the products that are listed in the table. Low-glucose foods should replace unhealthy and high-calorie meals.

These include:

• Diet meats (chicken, turkey and beef).
• Fresh vegetables (tomatoes, bell peppers, cucumbers). You can consume them in large quantities. Vegetables contain practically no calories and are rich in vitamins A, B1-B3, PP and C.
• Fermented milk products (unsweetened yogurt, kefir, cottage cheese).
• Fruits (apples, oranges, kiwi). It is better to consume them in the morning and in small quantities. Fruits contain fructose. It is a carbohydrate that is easily converted to glucose.
• Fish (low-fat varieties).
• Dried fruits.
• Eggs. They are the source of the most complete protein (99% assimilable). At the beginning of drying, do not limit the consumption of eggs to only proteins.Egg yolks contain fats necessary for the body.

Sample menu for drying for a week

Drying the body for weight loss for women will be completed successfully only in the case of a properly composed diet. In order not to be mistaken with the number of calories burned during the day, you should calculate them using the formulas of Harris-Benedict or Mifflin-San Giorge.

These formulas were obtained experimentally, and there is no doubt about their correctness. The result obtained in the calculations will be a fairly accurate indicator of the energy consumption of the female body at rest. In order to adapt the value to the individual rhythm of life of each woman, physical activity coefficients are actively used.

It is very important to have an objective approach to the selection of the conversion coefficient. The final result obtained is the rate of calorie consumption for one day.

It is necessary to subtract 300-400 kcal from the resulting number and calculate the diet based on the final figure.

The following menu can be used as a basis:

Home Drying Spot

Sports exercises play a major role in the drying process for women. Optimal results can be achieved by alternating 2 types of exercise: aerobic (running or brisk walking) and anaerobic (strength training).

Do exercises with weights or body weight at least 3 times a week. It should be understood that the goal of such training is to burn as much energy as possible. This means that classes should be intense and voluminous. This can be achieved by including all large muscle groups in the training split.

For women, these are:

• legs;
• buttocks;
• chest.

Exercises for these 3 muscle groups should be done every training day. To do this, it is better to build a training program according to the FullBody system. This principle of forming a set of exercises for training involves performing basic movements for all muscle groups three times a week.

Aerobic exercise should be performed before the start of strength training for 20-30 minutes and after it (40-60 minutes). On days free from strength training, be sure to jog or walk (until perspiration appears).

An approximate training program for drying the body at home for women can be presented as follows:

Contraindications to drying

Drying for weight loss is a great stress for the female body. Therefore, in a number of cases, you should not start this cardinal method of bringing the body into ideal shape.

Drying the body for weight loss is contraindicated in women who suffer from diabetes. It is important for people with this condition to get the right amount of complex carbohydrates with food. Their exclusion from the diet has an extremely negative effect on the production of insulin in the body. This can lead to problems with the cardiovascular system.

Drying the body is contraindicated in pregnant women and nursing mothers.During this period of the formation of a new life, it is important to obtain a complete list of essential vitamins and minerals from food.

Also, weight loss using a non-carbohydrate diet is not allowed when:

• problems with the digestive system;
• liver and kidney diseases;
• high mental stress.

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Exit drying mode

When leaving a low-carb diet, remember that it's not just limiting their intake that shocks the body. Therefore, the return to the usual diet must be carried out smoothly. It should take the same amount of time as drying.

In order to preserve the results of weight loss, after the completion of drying, you should finally abandon the use of products from the "STOP-list".

Drying the body is able to give results to women in a short period of time. Losing weight with the correct organization of the process will be expressed in a decrease in volume and an improvement in muscle tone. In order for drying to be successful, it is necessary to correctly formulate a diet and choose a suitable training program.

Author: Dmitry Svetlov

Article design:Lozinsky Oleg

Video about drying the body for weight loss

Proper drying for girls: