Drying the body is not only a set of rules, but also an individual approach. What drying gives for the body and health of the girl. How to dry properly

13.10.2019

What methods are not used modern girls in the fight for beautiful body. To look attractive and sexy, the beautiful half of humanity storms the gyms and, along with men, exhausts itself with various sets of exercises, goes on a diet and denies itself such favorite joys of life as a small cake.

One of the varieties of body preparation is its drying. How to dry the body at home, what are the features of this process and what should be followed when drying? These and other questions will be discussed below.

Drying the body for girls means the process of losing weight, in which the subcutaneous layer of fat is burned to highlight the muscles and give the silhouette relief shapes. When drying, muscle mass remains at its original level, and total weight body decreases due to the removal of excess fat from the body.

To reduce the percentage of subcutaneous fat to a level of 10 - 12%, a diet for drying the body, based on a lower intake of free carbohydrates, helps. Human body, which receives energy from the processing of carbohydrates, with a greater intake of these substances, it begins to store a reserve in the form of fat, based mainly on the sides, hips and abdomen. For example, with an increase in the daily intake of glucose by 25 grams, insulin, the hormone responsible for the processing of this carbohydrate, does not increase in the body, an excess of glucose remains unprocessed and, turning into fat, is deposited on the body.

Drying the body is significantly different from a simple diet for weight loss: with a diet, there is a general loss of body weight and not necessarily fat, when drying, the muscles of the body are highlighted in the first place.

Drying the body is a laborious process, it is worth remembering that it is not suitable for girls who want to quickly lose weight and show off their figure on a golden beach once a year, it is not worth it. Drying involves a conscious and well-chosen action plan for every day, based on the strict implementation of the diet and special complex exercise. Drying, carried out no more than two months a year, requires compliance with the subsequent diet, maintaining a proper lifestyle. The absence of excess fat is a state of the body, maintained every day throughout the year.

It is important to know that "drying" is carried out under certain parameters. A girl with low body weight tall, drying is contraindicated, as it is a kind of "cutting the bones." "Drying" of the body is carried out with a weight of more than 60 kg and a height of at least 170 cm, when the content of the fat layer in the body is approximately 25 - 30% of body weight.

How to dry a girl's body: nutrition

The body drying diet for girls involves a gradual reduction in the amount of carbohydrates consumed. The main points of the diet are:

Partial rejection of the use of carbohydrates at the first stage of the diet. A sharp decrease in carbohydrates at the beginning of "drying" can lead to stress for the body.
A small intake of carbohydrates is allowed in the morning (2 g per 1 kg of weight);
Daily calorie counting and gradual reduction;
Refusal of fried foods. Food should only be boiled or steamed;
Eating small meals 4-5 times a day;
The minimum amount consumed clean water at least 2.5 liters. in a day;
Refusal to eat for 2 hours. hours before and after sports activities;
Obligatory meal in the morning;

Forbidden to use

In order to drink properly when drying the body, a girl should give up fruits containing a large number of carbohydrates, animal fats, pastries, bread, fast food, smoked meats, carbonated drinks, alcohol, pickles, canned foods.

Approved for use

The basis of the menu for weight loss is protein food. Foods with a high protein content are allowed for consumption: cottage cheese, eggs, pasta, oatmeal and buckwheat porridge, greens, beans, tomatoes. As a drink, you can choose green or ginger tea.

Sample diet menu for every day

In the first weeks of losing weight, the diet menu should consist of proteins, fresh vegetables and complex carbohydrates, such as buckwheat, rice or oatmeal.
Monday

Breakfast: egg white 2 pcs., oatmeal porridge, tea;
Lunch: fresh cucumbers, chicken breast;
Afternoon snack: buckwheat porridge;
Dinner: boiled white fish, braised cabbage.

Protein omelet, skim milk;
Beef - 200 gr., salad on vegetable oil from fresh bell pepper with greens;
Fish;
Cottage cheese, kefir.

Buckwheat porridge without milk, egg;
Ukha with a piece of fish, salad from fresh tomato and cucumbers;
Cottage cheese;
Fish, stewed cabbage.

oatmeal porridge, tea;
Braised squids, fresh bell pepper salad;
Cauliflower;
Cottage cheese, kefir.

protein omelet, fresh cucumber, tea;
Mushroom soup, chicken breast, greens;
Salad of fresh bell peppers and cucumbers;
Fish, fresh cabbage salad.

Egg, tomato, tea;
Beans, chicken breast, greens;
Cottage cheese, kefir;
Buckwheat, chicken breast.

Sunday

Oatmeal, tea;
Fish, stewed vegetables;
A fresh vegetable salad;
Baked squid, cottage cheese.

At the next stage of losing weight, when drying the body, seasonings and spices are completely excluded from the menu, the daily diet remains the same as in the first weeks, but more fresh vegetables are added. In the last stages of the diet, which are the most difficult for girls, the amount of carbohydrates is reduced to 80 grams. in a day.

A properly composed menu plus a set of exercises aimed at drying the body for girls will help to lose about 10 kg of body fat, making the body the most prominent and attractive. It will not be possible to quickly get rid of extra pounds, but thanks to this menu, the result will be noticeable in a month.

Drying exercises

The key to proper drying of the body for girls is physical exercise. They are selected based on the presence of problem areas: for someone it is the stomach, for someone it is the hips, and for someone it is the arms. Regardless of which set of exercises was chosen, it is worth remembering the main rule of all training: several approaches with a break of no more than 1 minute. Exercises can be performed both in the gym, fitness club, and at home.

Drying without exercise loses all its meaning, moreover, this method of losing weight can be dangerous to health. The load on the body should consist of both anaerobic and aerobic exercises. And if the plan strength exercises it is better to make up with a trainer in a sports club, then at home you can choose cardio yourself - exercises, for example, aerobics, dancing or cycling. Cardio training is recommended to be carried out 4 times a week for 40-45 minutes a day, strength training - 2 times a week for 60 minutes a day.

An excellent tool for drying the body is a slow run. Running on open area can be replaced by running at home on a treadmill or pedaling on a cardio machine, which is no less useful.
A positive result of drying the body is training at home using a step platform. Simple rhythmic movements to invigorating music will get rid of fat deposits in such problem areas as the stomach and calves.

Contraindications

It is important to remember that the process of drying the body is a rather tough way to lose weight, for which there are contraindications. Drying is strictly prohibited during pregnancy, nursing mothers, as well as girls with a disease gastrointestinal tract, liver, kidney and diabetes mellitus.

Drying the body for girls is a great way to lose weight overweight and give your body the appetizing, toned forms that men love so much. This process is long and requires strict adherence to the diet and proper maintenance. healthy lifestyle life. Having passed all the tests on the way to perfect body, the result will not be long in coming!

The point is that no better way show their relief. If everything is done correctly, then the body will look beautiful and, of course, it will not be difficult to attract a lot of attention to yourself.

How to dry properly

Drying muscles is often simply necessary and mandatory. Many bodybuilders and regular people who want to look good often find that drying does not bring them any result or does not have the effect that was expected. Why is it so? The main reason is that not every one of us knows how to dry properly. An elementary lack of information can lead to truly catastrophic consequences.

In general, the issue under consideration can be sorted out fairly quickly. There are many options, but choosing an individual drying method is easier than it seems.

Let's talk not about how to dry properly, but about why exactly it is needed at all. The bottom line is that thanks to it, you can almost completely get rid of fat, but do not spend muscle mass, which, of course, is priceless.

Keeping the existing muscle mass during drying is possible only by acting without errors. We draw attention to the fact that it is impossible to gain mass and dry at the same time. It is for this reason that many people develop muscles all winter and autumn, and closer to spring they begin to dry. Is it worth it if the muscle mass leaves much to be desired? No, you shouldn't, because you will just look very thin.

How to dry? Fat is burned when enough oxygen enters the body. This means that in training program aerobics should also be included. We recommend doing aerobic exercise about four times a week. One lesson should last at least thirty minutes. Note that you can just run in the morning.

Aerobics is good, but there is a risk of losing not only fat, but also accumulated muscle tissue. We conclude that it should be done in moderation.

Before training, you should not eat foods containing carbohydrates, as after their consumption, too much insulin is produced. Why is he dangerous? It inhibits the fat burning process. These foods should be consumed at least three hours before training.

After aerobic exercise, you should move on to weight training. It is strongly recommended to use exclusively. Train with a small weight, performing a constantly large number of approaches. Rest between them should be minimal. In general, we recommend that you additionally pump the press between exercises.

Let's talk about what a muscle is. Yes, you won't be successful without it. Let's consider it in detail.

The easiest way is to eat the same thing as usual, but in smaller portions (of course, if you eat healthy or relatively healthy food).

It will be effective to reduce the number of calories consumed by about five hundred. Not everyone likes to count them, but you still need to learn this.

Many people think that there is nothing more effective than a low-carbohydrate diet. With it, proteins are consumed to the maximum, and the amount of fat and carbohydrates consumed is at the very minimum. Proteins are recommended to be consumed at two grams per kilogram available.

We also pay attention to the fact that it is generally impossible without fats, since they are necessary for the body. A person does not use them at all - his natural reserves are burned. It won't lead to anything good, of course.

When drying, we eat often, but the portions are always small. Never overeat. There was hunger - they immediately had a bite. You can't force yourself to eat.

It must be immediately clarified that it is impossible to lose fat without losing muscle at all. Even world-class athletes using the most effective means retention of muscle mass during drying, losses still occur. But we are not talking about professionals, but about quite ordinary people who often believe in the only “classic” drying option, which includes a standard set of techniques. We suggest that you improve it a little.

Keep Strength Training

Drying is a strict diet with a minimum and a deficit of calories, as well as many repetitions with low weight and high intensity. Just like that and nothing else, right? But remember how you gained muscle mass. Strength progressive training. It was to them that the body responded with an increase in mass, and now you are depriving yourself of the key reason not only for growth, but also for the very presence of additional muscle mass. Why would the body save it if, according to all indicators, there are no more such loads? Don't let your body think that way. Continue to include in the drying period, or try a more extreme option.

Intense Interval Training

And here best example there will be people running. Put a marathon runner and a sprinter side by side. Both run, but the second has much more muscles. The sprinter makes a series of maximum accelerations over short distances with breaks. A marathon runner, on the contrary, runs measuredly, but for a long time. Are you aware of how the marathoner's format is like those low-weight reps that are considered the standard in cutting, and the sprinter's training is like pure high-intensity intervals? Apply the sprint method, this will help you lose fat while maintaining muscle.

Dry slowly

Getting rid of fat comes with having to go on a very unpleasant diet, and most of us choose to go through this difficult stage as fast as possible. That is, a couple of months of severe restriction is better than an exhausting six months without sweets and pasta. Fair? From the point of view of comfort - yes, but the muscles think differently. The shorter and, accordingly, stricter diet the greater the calorie deficit. And the greater the calorie deficit, the more actively the body gets rid of everything that is not critically important, including excess energy-consuming muscle tissue. That is why seasoned instructors recommend starting drying three to four months before the cherished date when you need to get perfect shape. Fantastic bodies in two months are obtained only with active use extremely specific substances that ordinary people do not need. It is much more useful to know how to painlessly tolerate a diet.

Alleviate food pain

The more intense, the less time you can observe it. This was discussed in the previous paragraph. However, you still have to limit yourself, and a few simple tricks will help here. Hunger is felt less if there is more. Therefore, it is important to make a diet so that at least 75% of the calories in it fall on the most simple and understandable in composition. low high-calorie foods. If you can’t stand it at all and you are ready to break into junk food, then do it immediately after your toughest workout. Minimize your carbohydrate intake on the training day before class. In this way, you will force the body to burn fat, and not freshly received fuel from outside, and the result will be achieved faster.

Even those who begin painstaking preparations for the summer season every spring cannot always fully understand how proper body drying differs from ordinary weight loss. We will explain to you what is the difference between these concepts and which weight loss option is truly effective.

It is generally accepted that "weight loss" and "fat loss" are the same terms and are often used in the same context. However, there is a significant difference between them. Knowing it, you can make your workouts and nutrition as effective as possible, and the result - long and stable. common fact between cutting and weight loss is getting rid of fat, which is achieved through proper diet and nutrition, although all the similarities end there.

Diet trends have long crossed all boundaries of reason

There are a lot of programs on the Internet that seem to compete in the speed of achieving results. Moreover, often everything comes to the point of absurdity, when diets promise you to lose 5 kg in a few days or reduce your waist size by 3-5 points per month.

However, if you really were able to achieve quick results, then your whole body and health are in great danger. Why is that? The only cases where people can lose a large amount of kilograms are cases of severe obesity.

All fast diets with the promise of an incredible effect, they are designed for you to believe in the promises and start eating according to these schemes. At the same time, almost every such diet promises you an easy achievement of results without effort and difficulty. At the same time, almost all such diets are based solely on the number on the scales, and not on how you will look in reality.

You need to understand that the number on the scales is nothing more than just a number that does not at all show how much excess is contained in your body. Moreover, the constant “working for digital” will only slow down progress, or show a completely different result that will cause disappointment. Why? Because even if you do lose a lot of fat, the number on the scale may only decrease slightly. As a result, it will hit your motivation, mood, and mental health.

Focusing only on the number on the scale can lead to completely unpleasant consequences, such as an obsession with weight loss and a desire to reduce by any means. total weight body, believing that this is what will lead to the desired figure.

And yet, what to strive for, weight loss or fat loss? This article will help you make sure that total loss weight rarely brings the desired result and in order to do perfect figure You need to focus on burning fat.

Is there a difference between proper body drying and weight loss?

So why are these two concepts significantly different and can they be considered synonymous with the same process?

Weight loss is an extremely simple process that involves overall weight loss. Simply put, weight loss is affected by weight loss:

Fat;
Muscles;
Bones;
Liquids.

Overall weight loss cannot objectively tell you how much fat you have lost. Another difference is that the overall weight loss will always be rapid in the first couple of months, and then almost completely slows down. What is the reason? This is due to the loss of fluid in the cells, which is retained by carbohydrates.

Don't rely on total body weight

Still not enough evidence to understand that cutting is different from weight loss? In this case, let's take for example two men weighing 100 kg. The number on the scale will be exactly the same, while one participant in the experiment will have 12% body fat, and the other 35%. You can immediately understand that the visual difference will be enormous. The lower the percentage of fat in the body, the more aesthetically the figure will look. Therefore, the first participant with 12% will have little fat and a lot of muscle that provides such weight. The second participant will look completely different due to high content fat (35%). Moreover, in the future, this most often leads to serious consequences and health problems. Therefore, we can conclude that the figure on the scales is not a real reflection of the “quality” of the figure, the amount of subcutaneous fat and physical form in general.

The only cases where overall weight loss is justified are competitive athletes in disciplines where weight class plays a major role, such as boxers or wrestlers. In these sports, the number on the scales plays a strategic role, therefore, in order to move to one or another weight category, it is necessary to reduce or increase the total weight.

In all other cases, weight loss is not something to strive for. Moreover, if you weigh yourself several times a day, you will see completely different numbers on the scoreboard. This is influenced by a number of factors, such as the presence of clothing, the amount of water drunk, food eaten, etc. If you want to track real progress, then you need to take measurements in the morning on an empty stomach. These are the most objective conditions.

Although it may seem strange to some people, you really do not need to run on the scale every day to check your progress. Of course, you can take control measurements once a month to track approximate results from your efforts, but instead of daily weighing, it is better to pay attention to measuring body fat percentage. This allows for a more objective assessment of the amount excess weight that is present in your body. For these purposes, special clips are used that allow you to measure the amount of body fat and estimate the approximate% of body fat. Even a simple change in the parameters of the figure will give a more accurate result than simple weighing.

Fat cells slow down your metabolism. They also cause a lot of problems with the heart and blood, which can result in diabetes, cardiovascular disease and other problems. Over time, fat begins to coat the liver and disrupt the production of certain hormones.

And even though it doesn't exist easy way look into your body to see all the changes, you can be sure that once you start exercising and getting rid of excess fat, you will feel much better. This will allow you to become more energetic and healthy throughout each day, as well as improve your condition. internal organs.

Some people know all the details of drying, although every day there are those who want to change themselves for the better and begin to go all the way from the very beginning. In order not to waste time in vain and not to test the effects of dubious programs and diets, we will provide you with concrete solutions that will allow you to change your lifestyle and achieve success and your goals.

Getting rid of fat is difficult process. It is important to understand that drying the body, no matter how long it takes, intensity, discipline and a specific regimen will play a decisive role. To get started, start cutting back on your daily calorie intake and review your diet. Try to eat as many starchy vegetables as possible, especially potatoes. French fries and fried potatoes should be completely taboo for the drying period.

Also remember to drink at least 8-10 glasses of pure water a day to stimulate fat burning. Any sugary drinks should be strictly excluded. The same applies to Diet Coke and other similar drinks that promise you 0 calories. Such drinks are more of a gimmick than a real healthy and calorie-free liquid, and studies have recently been published that prove their general harm to health.

Try to eat plenty of protein foods, they will also help you maintain a sense of satiety for a long time and avoid overeating. Most carbohydrates are best consumed in the morning, so that the body actively consumes the energy received from them and does not store in the form of body fat.

Before cutting the body for men, regular workouts should become a habit, otherwise you are unlikely to be able to achieve your goals without constant physical work. Thanks to this, you will be able to find a balance between consumed and wasted calories and burn all excess subcutaneous fat.

Calorie counting plays a very important role in achieving your goals. You need to understand that the calories consumed from food the body spends not only on physical exercise that you do for the sake of losing weight, but to ensure the vital activity of all processes and organs in the body. All calories that are consumed in excess of the required norm that the body needs will be stored in the form of body fat. Most of all, this process is influenced by the consumption of carbohydrates.

Therefore, if your daily diet is 2000 calories (as an example), try cutting it down by 300 calories. If this does not work, then subtract another 100 calories from the total daily allowance. But do not forget that everyone has different norms in calorie intake, weight and speed. metabolic processes, therefore, this amount needs to be calculated only with the help of a practical approach.

The difference between burning fat and losing weight also affects the training program. In the case of overall weight loss, you just need to burn as many calories as possible, as a result of which the fat will also go away.

If you want to lose only fat, you will have to slightly change your approach. High-intensity interval training (HIIT) is best suited for such purposes. It involves changing the intensity of training within one cardio session. For example, you go from easy running to sprinting, after which you return to an easy or moderate pace of running and alternate speed in the future.

To achieve maximum fat burning, it is best to alternate cardio workouts and strength training. This allows you to burn additional calories at the expense of the muscles, which consume energy even at rest. Besides, power training will also strengthen your muscles.

Cardio should be added at the end of a workout to speed up the metabolism. It also seems logical, because more energy is required for strength work. Try to work with weights for 30-40 minutes, then move on to a 20-minute cardio session. Together with proper diet this is the perfect scheme to lose fat quickly.

Conclusion

Your goal should be fat burning, not overall weight loss. Get rid of the “number work” on the scale and start tracking changes in body fat, otherwise you will never know the real results from your efforts.

Getting rid of fat plays an important role in the prevention of various cardiovascular disease, diabetes, etc. You can’t completely prevent them, but you can significantly reduce the risk of them occurring.

Excess fat creates a lot of problems in the work of internal organs. Even if you look normal visually, fat inside the body will reduce hormone production, slow metabolism, disrupt the distribution of nutrients and lead to other problems. It can also clog your arteries and heart, causing permanent deterioration in health.

Try to devote enough time to diet and exercise so that you can achieve good results and set goals. Only in this way can you lose fat and get not only a beautiful figure, but also good health.

Hi friends! For those who go to the gym, there are only two problems in terms of nutrition: how not to grow fat at the same time, and how to lose fat and not lose muscle. Between these two poles and is located in eternal confrontation any bodybuilder.

▼ ▽▼ ▽▼ ▽ Do you want to dry out and not lose muscle? Go to the channel - answers in video format on the channel Miched Productions▼ ▽▼ ▽▼ ▽

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What is drying and why is it needed?

In order for your reliefs to appear before you in all their glory, well-planned tactics are needed. Who, in general, needs this procedure? Drying without losing muscle mass is something that professional athletes cannot do without.

By and large, it can be in demand and ordinary people having sufficient muscle mass and the necessary tone, as well as a percentage of subcutaneous fat greater than 20. Do not confuse this simply with overweight, when a person needs to lose weight and not dry. Diet and drying are fundamentally different processes.

You should not do this for someone who has never played sports. Also, the technique is not suitable for people with insufficient body weight.

Many women are accustomed to treating her as effective diet, but this is not quite the right approach. When we hear them talk about “I decided to get lean”, it often means “I want to get rid of excess fat on my sides.” And rarely does anyone imagine that during drying, all muscles will become more prominent, including those on the legs and arms.

Among other things, for women, this process is often more complicated than for men, because they are naturally designed to have a much higher percentage of fat in order to reproduce offspring. Therefore, even the standards suggest different figures: for the stronger sex, they will be equal to about 7% (reliefs are visible even at 12%), and for the weaker sex, from 9 to 12% (drawing of muscles is possible even at 20%).

During this period, it is important not only to eat right, but also to approach the training process in a different way. Consider also the fact that during the drying of the body, your body is actually in stressful situation and he needs more support. And during the period of normal weight loss, you will simply get rid of excess fat. To do this, it is often enough just to establish a nutrition process and create a calorie deficit, that is, a situation where you spend more than you consume.

How much to gain weight before drying? This is a rather ambiguous question. But in this case, it should be understood that muscle growth is impossible without an increase in body fat. And you have to come to terms with this fact.

To achieve visible changes, you should live in this mode for about 3-4 months, that is, eat according to the mass-gaining principle (when the number of calories consumed is more than your daily needs) and lean on strength training. Only after this time, you can begin to "detail the muscles."

Based on this, we conclude that weight gain and drying are simultaneously impossible, because these are mutually exclusive concepts. In the first case, we increase muscle tissue and gain excess fat (it won’t work differently). In the second - we are trying to save the resulting muscles and get rid of the extra layer.

What needs to be done to dry out?

So, you clearly understand the difference between drying and dieting. First you need to find out what your dry body weight is. After all, we are faced with the goal of not just forgetting about fat, but also preserving all the muscles earned by long labors. These calculations will help you figure out how many unnecessary deposits you need to get rid of.

The following formula will help you calculate: Weight - (weight x (% fat: 100))

After you have figured out the cherished numbers, the strategy will be as follows. At first, you will need to keep a food diary. Your task is to provide the body with a calorie deficit, and by reducing carbohydrates.

If you decide to switch to drying after gaining mass, then you can try using a simpler strategy and eat servings 2 times smaller than usual. With the right approach, in a week you can lose about two or three kilograms. In the event that these actions do not lead to any results, then it will be necessary to cut the amount of carbohydrates by another 2 times, leaving fats and proteins in the same volume.

When the number of kilograms gone is more than 5, then such losses will be excessive and will quickly lead to stagnation and slowing down of metabolic processes in the body. Every week you will need to reduce the amount of carbohydrates in your daily diet.

How to calculate the percentage of body fat can be found on various sites with automatic calculation. Usually, this should be done using a special device to measure the thickness of the skin fold in the waist area (a few centimeters away from the navel), in the triceps area and in the middle of the femur. There are other automatic ways to calculate this indicator.

So, if you weigh, for example, 60 kilograms and the percentage of subcutaneous fat is 25%, then the figure that you get as a result of these calculations will be 45 kilograms. Moreover, dry muscle mass will remain the same after drying, but the total weight and fat level will decrease.

Thus, if we reduce the fat mass from 25% to 10%, we will see the following numbers: if in the first case you had about 15 kg of fat, then in the second case only 6 kg will remain. And your body weight will be 51 kilograms.

Gradually, you will reduce carbohydrates over 6 weeks. Then evaluate the results achieved, and if they suit you, then in small portions return the amount of carbohydrates to ¾ of the previous volume.

Pay attention to the fact that you should only use complex carbohydrates with a low glycemic index. They will help not only to forget about the feeling of hunger for a long time, but are also more beneficial for our body. Simple ones, due to the high speed of their processing, are most often deposited in fat reserves and are contraindicated at the drying stage.

You can easily find tables with glycemic indexes on the Internet. Usually the lowest - in vegetables, for example, in cabbage, it is 10, and gradually they rise (if we consider more high-calorie foods). Most high indices in flour and in various pastries, as well as in sweets and alcohol. The glycemic index of beer is 110, while corn starch is 115. Therefore, the best strategy would be to give up sugar and flour products for the entire period, which will invariably turn into fat.

Be sure to check your results weekly. With stagnation of several days, it is recommended to further reduce the level of carbohydrates. On drying, it is allowed to use carbohydrates such as rice, buckwheat, oatmeal and pasta made from rye flour. All grains must be whole. The number of vegetables can remain unchanged (except for eggplant and potatoes, as well as those that are red).

By and large, the principle here is the same: the more you want to dry out, the less carbohydrates you should eat. The most rigid frames - from 0 gr. up to 70 gr. Moreover, it is impossible to derive an exact formula for each; this can only be found out empirically.

The more lean muscle mass you have, the more more carbohydrates your muscles need to maintain their performance. Therefore, these norms will be completely different for athletes and for overweight women.

As you already understood, the complete rejection of these nutrients can lead to very disastrous consequences. In this case, due to the increased amount of proteins, an excessive load on the kidneys will appear, and subsequently ketosis and ketoacidosis will develop.

This condition will be reported to you by dry lips and the smell of acetone from the mouth, as well as general weakness and drowsiness.

However, remember that the last meal should consist only of proteins.

When you achieve ideal body reliefs, you must carefully monitor the drinking regime so as not to overload the kidneys. No reliefs will be visible if excess fluid has accumulated in your body. And in order to remove excess water, the body just needs to give it in the right amount: from 1.5 to 3 liters.

A smaller amount will cause the body to save such an important resource and retain it in the form of edema. Controlling the level of salt, alcohol, sugar, caffeine will also help to avoid this condition. Try to refuse them for this period (except for salt, which we need at least in minimal quantities).
In order to achieve the desired results, you will have to spend at least 2 or even 3 months, so calculate your strength correctly (for example, before the competition).
Also, do not forget that the volume of proteins should not be reduced in any case, so that the muscles receive enough nutrients to restore them.

Remember what daily rate proteins? If you forgot, then let me remind you: from 1.5 to 2 grams of protein per kilogram of weight. And do not forget that 100 grams of the finished product will contain only a partial norm. For example, in 100 grams chicken breast only 25 grams of protein. Take these figures into account when calculating.
The standard rate of carbohydrates is from 2 to 2.5 grams per kilogram of body weight. While working on the relief, we start from this figure and, if necessary, gradually reduce it.
Do not exhaust yourself only with breasts. Here, any person will howl if he eats the same product for 3-4 months. Lean fish and other seafood, turkey and veal are perfectly acceptable in your diet. And if you remember about different dishes of them, then such food will be very diverse and comfortable. Vegetables will help you digest protein, both in the form of salads and as side dishes.

Also, you do not need to lean on dairy products, so as not to sort out harmful animal fats. At this time, only fat-free cottage cheese is allowed.
Moreover, we also remember about other standards of food intake: we should receive the main volume in the morning and at lunchtime, but dinner remains light. At the same time, you need to eat often: from 5 to 7 times a day.
You can't give up fat. If you reduce their number to zero, then you risk not only seriously worsening the condition of your hair and nails, but also earning problems with metabolism and vision.

After training, you must definitely eat so that the body does not destroy the muscles earned with such difficulty. No fasting.
Additional vitamins and minerals in tablets or in liquid form will help support all systems. Do not neglect also sports supplements that will support your body in such a difficult period for it.

Now you see that planning a complete diet is very difficult, so at this time you will have to constantly compare, count calories, weigh portions. But the result is worth it.

By the way, if you used to spoil yourself with sauces, then forget about them. They increase appetite and often contain a lot of preservatives and flavor enhancers that you don’t need.

The same applies to alcoholic beverages. During this period, they are completely excluded.

Do not forget that at first fat loss will go more intensively, but then stagnation will begin. So the body resists, so every day you need more and more effort.

Introducing cheat meals is a good move to kick up your metabolic system. They can be done either once a week (with a small level of fat), or once every two weeks.

What is a cheat meal? Once you are allowed to eat whatever your heart desires. Dumplings with mayonnaise, a huge piece of cake, chips, chocolate. In general, your every whim. It is better, however, not to cheat at night, but to unload in the morning or afternoon.

The reverse action will also help to disperse the metabolism: a complete rejection of carbohydrates for one day. I do not argue that this is a much less pleasant process than a cheat meal, but its effectiveness is no less high.

How to train dry?

You need to be more careful about the training process during this period.

To understand how not to lose weight on drying, you must eliminate debilitating power loads. After all, the body is already under stress. Therefore, only cardio and work with small weights is permissible.

During exercise, be sure to monitor the pulse and maintain it at high level 120 to 140 beats per minute. This frequency indicates intensive fat burning. By reducing the working weight, it is better to increase the number of repetitions and approaches during one exercise.

Supersets can be introduced when rest between sessions is minimized. Sometimes CrossFit can be very effective. Pay attention to more energy-intensive basic exercises. Nobody forbids you to train during this period at home, especially if you decide to do the drying in the summer.

If you don't want to sweat in the gym - welcome to jogging along the promenade, love to ride a bike - great, this is also a great workout, you can do CrossFit on the street or swim in the pool. In general, choose activities to your liking.

It contains the most detailed list of recommendations on nutrition and training planning. Moreover, the main emphasis here is on working out the muscles of the press, and if you have at least a little experience in exercising in a rocking chair, you know how hard it is for fat to leave this familiar place. In general, during drying, the book will become indispensable assistant For you.

Finally, let me remind you of the old common truth: when you are busy working on the beauty of your body, then 80% of success lies precisely in nutrition and only 20% remain for training.

For comparison, I can give you the following figures: in one cheese sandwich there are about 240 calories. Half an hour of interval running on the track is about the same. Now imagine how much you have to work out if you ate three of these sandwiches? And isn't it easier to refuse them and replace them with more productive food?! The question is rhetorical and, I believe, does not require an answer.