Body drying for girls, women. Rules, exercises, meals at home

Drying the body allows you to get rid of excess body fat, which contributes to the manifestation of muscle relief.

Before proceeding with drying, you should take into account a number of nuances given below, as well as it is recommended to consult a specialistin order to timely identify possible contraindications and prevent negative consequences.

What is body drying

Drying is called forced burning of body fat., subject to the preservation of muscle mass, to reduce body volume and designate muscle relief.

The process of fat loss occurs due to the acceleration of metabolism, with the correction of the nutritional system and the implementation of a set of exercises.

If these conditions are met, the drying result will be noticeable after five to seven weeks. Correct drying of the body for girls is successful and its result will be fixed for a long time if the process is carried out gradually, since side effects are possible when forcing.

Possible side effects include the following:

• arrhythmia;
• migraine;
• fragility of bones;
• violation of the menstrual cycle, etc.

Proper body drying for girls has the following contraindications:

• obesity of any stage;
• pregnancy and lactation;
• underweight, anorexia;
• impaired renal function;
• diseases of the stomach and pancreas;
• diseases of the blood and cardiovascular system.

The presence of critical days is not an absolute contraindication to drying. During this period, you should reduce physical activity and apply a more gentle diet.

Before drying it is recommended to consult a doctor.

Nutrition principles

The main principle of nutrition when drying the body is to limit the amount of carbohydrates. Such a diet is the strictest and you need to enter it smoothly, and just as smoothly exit.

Follow a low-carb diet for 2 to 5 months, followed by a balanced diet.

The transition to a low-carb diet occurs in two stages:

1. Replacing fast carbs with slow ones.
2. Reducing the amount of slow carbohydrates in the diet. The reduction in calorie content should occur gradually - first by 10%, then by 20% and by 30%.

Examples of foods with fast and slow carbohydrates.

A low-carb diet includes the following dietary changes:

1. Be sure to use from 2.5 liters to 3 clean water per day. Tea and coffee should be replaced with plain water, preferably unboiled water. After the first week of drying, the amount of liquid should be gradually reduced.
2. Excluded from the diet fried, smoked, pickled, salty food, fast food, baked goods, sweets, snacks, sweet carbonated drinks, alcohol. Dried fruits and honey - in minimal quantities. It is better to replace tea with herbal tea.
3. Eat small meals... The calorie content of the daily diet should not exceed the 2300 kilocalories mark, and fall below 1300 kilocalories, on average, the calorie deficit should be from 20 to 25%.
4. Girls on proper body drying at home should not exclude fats from the diet - it is preferable to replace animal fats with vegetable, in order to avoid dry and brittle nails, hair, as well as skin problems.

To calculate the calorie content of dishes, experts advise using free servicessuch as Calorie Analyzer. You can find it on the Internet.

Note! Nutritionists do not recommend completely excluding carbohydrates from the diet in order to avoid metabolic disorders and the development of glucose deficiency, which provokes poisoning of the body with decay products and coma.

There is a list of foods with negative calories - they contribute to more intense fat burning.

Foods with negative calories include the following:

• broccoli;
• cucumbers;
• tomatoes;
• apples;
• spinach, celery root and greens, parsley, arugula;
• oranges, grapefruit, lemon;
• cinnamon, ginger;
• garlic, onions;
• pumpkin, eggplant.

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Indicative menu for the week

First day

Breakfast - oatmeal steamed with boiling water - 300 g, sprinkle with nuts and raisins, after 30-45 minutes - a cup of herbal tea.

Lunch- zero fat cottage cheese - 250 g, a handful of berries.

Dinner - boiled or steamed poultry breast - 300 g, with salad and cherry tomatoes.

Afternoon snack - vegetable salad, seasonal vegetables - 300 g, break 30-45 minutes - 1 cup of herbal tea.

Dinner - chicken broth, with half a hard-boiled egg, 3 hours before sleep.

Second day

Breakfast - cottage cheese of zero fat content 250 g with a handful of raisins, a break of 30 minutes - a glass of orange juice.

Lunch - salad of seasonal fruits, seasoned with lemon juice.

Dinner - steamed river fish - 300 g, salad of raw carrots and beets with sesame oil and sesame seeds - 250 g

Afternoon snack - 200 g of pearl barley, stewed with mushrooms and carrots.

Dinner - boiled eggs - 2 pcs, any greens.

The third day

Breakfast - smoothie made from soy milk, celery, halved banana and bran - 200 g.

Lunch - salad of raw beets with sesame oil and raisins - 200 g, light mushroom soup without potatoes - 300 g.

Dinner - Japanese miso soup, a slice of wholemeal bread, after a break of 30 minutes - herbal tea.

Afternoon snack - steamed chicken breast with broccoli.

Dinner - squid and kelp salad, with sesame oil - 200 g.

Fourth day

Breakfast - kelp salad with shrimps - 200 g, a couple of slices of hard cheese, after 30 minutes - herbal tea with ginger.

Lunch - an omelet of two eggs with tomatoes and herbs - 200 g.

Dinner - river fish soup - 300 g, vegetable salad with avocado and tomatoes - 200 g.

Afternoon snack - vinaigrette, dressing - vegetable oil - 300g.

Dinner - a green apple and a handful of walnuts.

The fifth day

Breakfast - smoothie made from rice milk, celery stalks, parsley, salad with sesame seeds and banana - 200 g.

Lunch - steamed vegetables - pumpkin, carrots, beets, sprinkled with lemon juice, a couple of pieces of hard cheese.

Dinner - sea fish soup - 250 g, seasonal fresh vegetables (salad) - 200 g.

Afternoon snack - buckwheat porridge with a piece of boiled rabbit meat - 300 g.

Dinner - salad of grated unboiled carrots and beets with bran and a handful of raisins - 200 g.

Sixth day

Breakfast - salad of cucumbers, avocado, cherry tomatoes, bell peppers and herbs - 300 g, dressing - sesame oil.

Lunch - green apple, pear.

Dinner - cold beet soup - 300 g.

Afternoon snack - bell pepper stuffed with veal and unpolished rice - 200 g.

Dinner - broth, hard-boiled egg.

Seventh day

Breakfast - low-fat cottage cheese with peach - 200 g, a glass of pomegranate juice - 30 minutes after eating.

Lunch - brown rice with seafood - 250 g.

Dinner - tomato soup - 300 g with a slice of wholemeal bread.

Afternoon snack - 150 g of Bulgarian feta cheese, bread, a handful of olives.

Dinner - Greek yogurt, a handful of dried fruits.

Protein Shake Recipes

Proper drying of the body for girls at home involves the use of protein shakes.

Nutritionists recommend choosing rice or sea protein for better absorption.

All protein shakes can be consumed as breakfast, lunch or afternoon tea.

Morning options

Cocktail "Joy of the ZOZHNIK". For cooking, you need 1 m / spoon of vanilla protein, a handful of oatmeal, 1 cup of vegetable milk, canned or fresh peaches - 2 pcs. The ingredients must be mixed in a blender, consumed before or instead of breakfast.

Orange Burst cocktail. To prepare, you need 1 m / spoon of vanilla protein, 1 cup of freshly squeezed orange juice, ½ cup low-fat yogurt. Mix in a blender.

Pre-workout cocktail options. (in 20 minutes)

Cocktail "Coffee charge". To prepare it, you will need 1 m / spoon of chocolate protein, 1 cup of black coffee, 1 tbsp. l. honey, a handful of walnuts. Mix in a blender.

Cocktail "Chocolate darling". To prepare, you need 1 m / spoon of chocolate protein, 1 cup of vegetable or skim cow's milk, 1 banana. Mix in a blender, sprinkle with grated dark chocolate on top.

Cocktails after workout

"Princess of Spices". For cooking, you need 1 m / spoon of chocolate-flavored protein, 1 cup of almond milk, a pinch of cinnamon, a pinch of ginger, half a banana. Mix in a blender.

"Berry the best". To prepare it, you will need 1 m / spoon of protein, a handful of fresh or frozen wild berries, 1 cup of almond milk, a pinch of vanilla sugar. Mix in a blender.

Protein-free shakes

Cocktail "Strongman". To prepare it, you will need 100 g of cottage cheese 0% fat, 150 g of sour cream, chocolate chips, 2 tsp. buckwheat honey. Mix cottage cheese, sour cream, honey in a blender, sprinkle with chocolate chips on top. Consume before training.

Super sport cocktail. For cooking, you need Greek yogurt - 250 g, a pinch of vanillin, 200 g of cottage cheese 0% fat, 1 tsp. honey. Mix in a blender, consume before training.

Fast drying. Drying option for girls at home in a week

Fast drying is a strong stress for the body, the result will be quick, but extremely short-lived, often you cannot expose your body to such tests!

The principle is to limit food - For 7 days, you should eat only buckwheat cooked in water, without additives in the form of sugar, salt and oil, and drink exclusively water. You should stop smoking and drinking alcohol.

Sample exercises for quick drying

Exercise should be limited to 30 minutesincluding low-intensity cardio and moderate strength exercises.

At the end of 7 days of emergency drying, you should gradually introduce into the diet low-fat dairy and fermented milk products, baked or steamed vegetables that do not contain starch, continue to drink water.

Complete proper body drying for girls

Proper body drying for girls has the following features:

• drying workout should last no more than 45 minutes;
• training days should alternate with rest days;
• full sleep for 7-8 hours is the key to successful drying with long-term results.

Stage 1. Adaptation of the body to the drying process

The duration of the first stage is 7 days. Food: 50% protein, 20% fat (preferably vegetable), 30% carbohydrates. Eating a minimum amount of salt and hot seasonings or completely avoiding them.

The main set of exercises

One circle of the strength complex on the arms, shoulders, waist muscles, back includes the following exercises:

1. Wide-arm push-ups - 8-10 times, emphasis on the hands and knees, weight on the hands, palms are on the line under the chest.
2. Push-ups from the floor in a back-down position - 8-15 times, the emphasis on the arms and heels while sitting, the hips are raised above the floor, the elbows are bent for push-ups, the body goes down, when going up the elbows do not bend to the end.
3. Push-ups from the floor with hands pressed to the body - 8-10, the body is parallel to the floor, the emphasis is on the knees and palms, the elbows are pressed to the body, when moving down the arms are not spread apart.
4. Kneeling side bends - 10 in each direction, the hips are perpendicular to the floor, the stomach is pulled in.
5. Lifting the body in a prone position - 15 times, hands behind the head, hips pressed to the floor, legs do not come off, the gaze is directed downward.
6. Raising closed legs in a prone position - 15 times, the body is pressed to the floor, hands under the chin, legs are strongly pressed against each other.
7. Raising closed legs while lying on your back without lowering them to the floor - 15, the lower back is pressed to the floor, the legs are lifted due to the muscles of the lower abdomen.
8. Plank - 15 seconds each - straight, lateral, reverse, the body remains elongated, the abdomen and buttocks are in good shape, the shoulder blades are brought together.

   

You need to do at least 3 circles of the power complex on the arms, shoulders, waist muscles, back.

One circle of the target strength complex for pumping the hips, buttocks, legs includes the following exercises:

1. Deep squats - 15 times, the legs are wider than the shoulders, the back is straight, take the pelvis back as if trying to sit down on a chair, stay at the bottom for 2 seconds, squeeze the buttocks and go up.
2. Plie squats - 20 pulsations, legs spread apart, knees stretch to the sides, the thigh makes a right angle with the knee.
3. Squat Rolls - 20 times, the position, as when performing squats, with the transfer of weight from foot to foot.
4. Swing straight leg back and up, leaning on elbows and knees - 15 times on each leg, weight on the arms, the foot is reduced during lifting and directed to the ceiling.
5. Swing bent leg to the side - 15 on each leg, the position, as with swings back, the leg is directed to the side and up, does not fall to the floor.
6. Raising the hips while lying on the back - 20 times, the back is pressed to the floor, the feet are at the hips, the arms are along the body. The hips are lifted to the top point, with the buttocks compressed.
7. Adduction-extension of legs in a supine position - 20 times with the lower back pressed to the floor. The legs are held by the muscles of the lower press.

   

You need to make three circles of the target strength complex for pumping the hips, buttocks, legs.

One circle of cardio includes the following exercises:

1. Burpee - 10 times.On the count of “one” - sit down, rest your palms on the floor, on the count of “two” - jump back, on the count of “three-four” - push up from the floor, on the count of “five” - return your legs to their original position, on the count “ six ”- jump up, hands over the sides also up for cotton.
2. Jumping with simultaneous spreading of arms and legs to the sides - 10 times,
3. Run with a high rise of the knees - 20 times.

   

You need to do at least three circles of cardio exercises.

Workout plan for 1 week drying

The ideal combination is 4 cardio workouts and 2 strength workouts. The workout should be intense, heart rate should not fall below 220 minus age.

For example, a girl of 25 years old - during training, her heart rate for effective fat burning should not be lower than 220-25 = 195 beats / min.

Workout table for 1 week of drying.

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Stage 2. The main stage of body drying

The duration of the second stage is 2-3 weeks. The volume of proteins in the diet increases: 70%, 20% - fats, 10% - carbohydrates. The amount of carbohydrates gradually decreases to 0.5 g per 1 kg of body weight.

A set of exercises

Basic strength complexes and cardio are used, the number of repetitions and circles increases. The second week of proper drying for girls at home includes at least 3 circles of exercisesgiven in the first step. For each exercise, do 20 reps.

The third and fourth weeks include a minimum of 4 laps, each exercise for 20 repetitions. For cardio, workouts are performed according to the Tabata protocol or intense interval training using the basic set of exercises.

In the third week, you can add weighting materials weighing from 500 g to 1 kg to the legs and arms.

Workout plan for 2-4 weeks of drying

The Tabata Protocol is Interval Training, in which 20 seconds of intensive exercise is performed, 10 seconds of rest. You need to do 8 such approaches - this is one circle. It takes about 4 minutes, and the effect is equal to half an hour of workouts in the gym. To enhance the effect, you can perform 2 circles.

Workout table for 2-4 weeks of drying.

Stage 3. Final stage of body drying

The duration of the third stage is 1 week.The first stage is repeated - the amount of proteins decreases to 50-60%, fats remain at the same level - 20%, carbohydrates rise - up to 30%. The training plan is similar to the first stage.

In order for the result of drying the body at home in girls to be preserved for a long time, you should continue to eat fractionally, observing the ratio of proteins / fats / carbohydrates, replacing fast carbohydrates with slow ones and be sure to perform a supportive complex of strength and cardio exercises.

It is important to know! Nutritionists and therapists categorically forbid girls to often expose the body to drying - this can lead to irreversible consequences, in particular, to infertility.

Additional load when drying the body

Proper body drying for girls at home can be supplemented jumping rope, swimming, cycling, skiing, rollerblading, jogging, Nordic walking.

Even simple morning runs with your dog will be fine. These types of loads are used as a warm-up or with low intensity on the day of rest.

Excessive stress during drying can lead to overtraining.

After drying is complete, regular additional stress will be an excellent means of maintaining the achieved shape.

Biologically active additives for drying the body

When drying the body, nutritionists recommend taking the following supplements:

1. Multivitamins - to speed up metabolism and maintain immunity. Among the wide range of modern multivitamin preparations, you should choose those containing necessarily vitamins A, E, B, C, B and minerals - calcium, magnesium, iron. Take after meals 1 or 2 times a day with a little water.
2. Fish oil - to improve metabolic processes. Fish oil is a source of polyunsaturated fatty acids and vitamin “youth” E. Produced in capsules - the cost will vary from 80 to 330 rubles. depending on the manufacturer. Take fish oil 2-3 times a day, 1-2 capsules with water.
3. Collagen - to improve the condition of ligaments and muscles. It is produced in the form of tablets and in powder, by origin it is animal (pork) and sea. A wide range of high-quality collagen from Japanese manufacturers is available with various flavors. 900 g of "Japanese" collagen powder will cost from 2000 rubles. A packet of powder is enough for about 1 month, take it 2 times a day, stirring 1 scoop in a glass of milk or water and take it on an empty stomach. In parallel, collagen has a positive effect on the condition of the skin, hair and nails.

Proper body drying for girls at home is a process that requires perseverance and patience., but subject to all the necessary conditions, it will delight you with a long-term result and a beautiful relief of a healthy, full of life, energetic body.

Useful videos about drying the body for girls at home

Drying the body for girls at home in stages:

Drying the body for girls: effective exercise and diet:

Features of performing exercises for drying the body at home according to the Tabata system: