Excess weight does not please anyone. But if for an ordinary person this is just an annoying misunderstanding, for an athlete it is a real obstacle to achievement. Therefore, quick drying before the competition is a common thing. However, many believe that tissue dehydration is hidden underneath. In fact, drying is the best option for creating the perfect figure while maintaining and strengthening the muscle corset.
Contraindications
This is the first thing to remember. The desire to lose weight is one thing, and harming your body is another. Quick drying is stress for the body, so it is recommended to consult with specialists in advance. Do not experiment with your body in the following cases:
- If you are expecting a baby or breastfeeding.
- With serious illnesses. Such as diabetes mellitus, heart failure.
- Gastrointestinal diseases are a reason to at least consult a specialist.
All these points do not mean that a person does not have the opportunity to engage in his figure. Just such cardinal methods as quick drying are not suitable for him.
We comply with the principles
It is best if you first get a consultation with a therapist, and then visit a fitness instructor. Quick drying is not a simple diet. You need to limit your diet, as well as move more. As you can see, sitting on the couch and losing weight intensively will not work.
Training
Quick drying of the body is not an express diet, but much more serious. You can’t say to yourself that from Monday you start to lose weight. At least 7 days should be devoted to preparation. Otherwise, you will want to drop everything halfway.
Every day, exclude one harmful product from your menu, due to this, the calorie content of the diet will gradually decrease. Sports activities are a prerequisite. Otherwise, quick drying of the body will cause the “carcass” to turn into a flabby mass. Only by pumping the main muscle groups, you can get exactly the result that everyone dreams of.
Stress in your life does not belong
Quick drying for girls is not easy anyway. Let it be mobilizing, but still a lot of stress. Therefore, do not aggravate your condition and treat the body as carefully as possible. Restrictions, physical activity, a sharp change in the usual way of life - this is a serious shake-up, which requires some compensation. Otherwise, something else will happen, that is, the body will begin to save and store fat in order to survive bad times. Therefore, observe the following rules:
- You need to ensure a good rest. You need to sleep at least 8 hours a day. Training requires a full recovery.
- Be less nervous. Put all the problems in the background. It is experiences and stresses that provoke the formation of subcutaneous fat and cellulite.
- After drying, you will need to observe moderation in nutrition and stability and training plan.
How long can it dry
Here you need to separate professional athletes and ordinary people who want to catch up a little. Quick drying of the body for girls in professional sports is designed for 10 weeks, taking into account the preparation and exit. For those who want to adjust the figure at home, 4-5 weeks is enough. At first glance, this is quite a bit, but active fat burning is a rather tedious process.
Drying for a long time is very harmful. No vitamins and minerals can save on a strict diet, when you still need to go to the gym. In the long run, severe dietary restrictions harm the body. Do not forget that burning fat primarily affects the breast, and you risk being left without a bust.
Carbohydrates in the "long box"
The basis for future changes is nutritional adjustment. Fast drying of the body at home is based on a low-carb diet. You won’t have to starve, but you won’t be able to delight yourself with sweets for some time. Lack of energy will cause the body to start using its own fat reserves. Baking and sweets lead to a set of extra pounds, so we remove them for now. And after drying we try to use in minimal quantities.
To get used to the changes, you need a preparatory stage. Muffins and sweets, fried and fatty foods, smoked meats and other harmful substances are gradually excluded from the menu. Completely delete from the menu soda and fast food.
Drying - not a concentration camp
Once again to the question of extremes. Your task is to lose weight, pull yourself up and indicate muscle relief, and not earn chronic diseases and nervous breakdown. Therefore, quick drying of the body for girls at home should not take place in conditions of total hunger strike.
In a limited amount, cereals may be present in the diet. Fruits are used as desserts and replace sweets. Try to eat carbohydrates in the morning.
Diet basis
Protein products come to the fore. They are needed as a building material for muscles. In addition, the body spends a large amount of energy to absorb protein, which means that it can not be stored in fat. This is in contrast to butter cookies, which almost immediately breaks down into nutrients that are absorbed into the blood.
So, make a list of products that provide quick weight loss. Drying involves the use of:
- Fish.
- Seafood.
- Chicken fillet.
- Turkeys.
- A rabbit.
- Eggs
- Legumes.
- Buckwheat
- Low-fat cottage cheese.
- Nuts in small quantities.
With prolonged use of certain proteins, poisoning by decay products develops. Therefore, it is impossible to completely abandon carbohydrates. Fats are also needed, especially for the female body, but in the short term they can be neglected. Moreover, most of these products contain a certain amount of fat.
The optimal diet for women
As a rule, the female body has a lower percentage of muscles and more fat. If the growth does not exceed 170 cm, then he needs 1,000 - 1,500 kcal per day. And it’s not even so important how the weight is, because the basis of excess pounds is fat, which calories do not need. But do not cut your diet to 300 kcal per day. The body is very smart, but it will understand in its own way. On the one hand, he will begin to save energy completely, and on the other, he will save every extra calorie in reserve.
And now we select for ourselves the optimal diet. Quick drying is a great way to say goodbye to body fat. But the diet will have to try on yourself. If you do not have enough food, you feel hunger and dizziness, weakness, then you can slightly expand the boundaries. Conversely, if you eat everything that is on the list through force, it makes sense to slightly reduce portions.
Daily menu
Here is a sample daily diet:
- Half a glass of rice. This refers to a dry product. During cooking, it is saturated with water, which does not have calories.
- Chicken Breast - 400 g. A great product that has almost no fat is 100% protein.
- Egg whites - 5 pcs.
- Eggs - 3 pcs.
- Vegetables - 300 g. This may include leafy vegetables, tomatoes, cucumbers.
- Cottage cheese - 200 g.
A normal plumb line can be considered 0.5 kg per week. A weight gain before menstruation is natural, just the body is preparing for conception. He does not know that this is not in your plans. Therefore, do not be alarmed: if you do everything right, the numbers will change soon. The set of products can be changed, the total calorie content and the ratio of BJU should remain unchanged.
The main menu for men
The average calorie diet is 2,000 kcal per day. Everything except vegetables and cottage cheese should be boiled:
- For a day you need to brew a glass of dry rice.
- White meat of chicken breast - 500 g.
- Egg whites - 7 pcs.
- Eggs - 3 pcs.
- Fat-free cottage cheese - 200 g.
- Vegetables - up to 500 g. Choose leafy, tomatoes and cucumbers. Can be replaced by zucchini, cauliflower.
It's all. It’s hard to say whether it’s a lot or a little. With intense training, a slight hunger will be felt.
We eat often and little by little.
This is a basic rule that will help you to adhere to the recommended diet and avoid unnecessary stress from the feeling of hunger. All products must be cooked in the evening. It is best to immediately divide them into portions and pack them in separate containers. Now you can take the entire daily supply of food with you to work or for a walk. Even staying at home, you can no longer take yourself an extra piece. If you eat often, even in tiny portions, then create the illusion of satiety. The daily routine is approximately the following:
- At 08:00 - a glass of water.
- At 08:20 a quarter daily rate of rice and meat, add some vegetables.
- At 11:00 a second breakfast. A quarter of rice, eggs.
- Repeat breakfast at 13:00.
- At 15:00 an afternoon snack. Eggs and vegetables. Then comes the workout.
- At 18:00 - a protein snack. Whole egg and protein.
- At 19:00 dinner. Similar to breakfast and lunch.
- At 21:00 the second dinner. Two squirrels, leftovers of meat and vegetables.
- Before going to bed 200 g of fat-free cottage cheese.
As you can see, even if you really want to, you cannot sit hungry. Busy people complain that they simply do not have enough time to eat all this. But you still have to keep up and drink. If you need to reduce the calorie intake, then do it at the expense of rice. And if the feeling of hunger overcomes, then add the protein of the chicken egg. Be sure to drink plenty of water. It is recommended to drink two liters, you can increase this figure two or more times.
Training process
Judging by the reviews, quick drying is impossible without sports loads. This is well known to the coach and experienced athletes. Everything is interconnected here. If you continue to eat incorrectly, then you can disappear in the gym and not succeed. Muscles will grow under a layer of fat, but there will be no talk of drying. Conversely, fasting without sports will not give the desired, seductive outlines. You will be thin and flabby, and not slender and fit.
So both are important. Physical exercises can be carried out both at home and in the gym. There are no fundamental differences for men and women here. There are a huge number of types of training, there is no sense in describing them. Therefore, we dwell on the main varieties. There are only two of them:
- Cardio.
- Power load.
Both types of activities are important for drying, because the first one spends fat, and the second - carbohydrates. During the run, we burn fat, but as soon as we stop, this process also stops. When you work with dumbbells, then energy is needed not only during training, but also after it, so that muscles can recover. And of course, the more muscle tissue in the body, the more calories are spent if they work. When losing weight only with cardio, the body becomes flabby because the muscles are eaten. And training with iron only burns what spoils the figure.
From words to deeds
This is a theory, but what exactly should a person who has always been far from sports do? What exercises to choose? For example:
- Cardio is an exercise that accelerates blood flow. At the initial stage, the load should be small, but long. Can't run - walk fast for at least an hour. This includes running, jumping, dancing, brisk walking, that is, all athletics exercises. There are also special simulators for this. We emphasize once again that the main thing here is duration.
- Power load. It is best to consistently perform exercises on a particular muscle group, and repeat the sequence over and over again. This is a difficult job, especially when dealing with such large muscles as the abs, quadriceps femoris. Pumping them is not easy, you have to spend a huge amount of energy.
Choosing exercises
Everything has been said about cardio. This is running, jumping, walking. For strength training (if you decide to practice at home) you need a dumbbell set. In extreme cases, replace them with water bottles. Quick drying for men involves a more serious load, so you can not do without equipment. Well, if there is a crossbar in stock. With the help of such equipment, you can perform push-ups, pull-ups. Let's make an example list of exercises:
- Twisting while lying on the floor. The knees are bent, the body does not have to be lifted completely. The main thing is twisting. Perform 5 to 10 times in 3 sets.
- Deadlift with dumbbells. Feet shoulder width apart, do the slopes with dumbbells. Recommended 4 sets of 12 times. For women, the weight is 5 kg, for men 10 - 15 kg.
- Dumbbell bench press sitting or standing. Three sets of 15 times.
- Push-ups from the back support.
- Lunges with dumbbells. Two - three sets of 10 times.
Quick drying of the body for men is a way to bring your body into perfect shape in a fairly short time. This may be required by the upcoming beach season, performance or other event. Do not forget that training should remain a way of life in order to maintain the results achieved. At first it seems complicated, but then you get used to it.
Instead of a conclusion
Quick drying is a very effective way to lose weight. Unlike most diets, it does not involve the burning of muscle tissue. On the contrary, a protein diet and regular training will make the silhouette fit, seductive and effective. Continue regular classes and the achieved results will remain with you for many years. Proper nutrition also plays a role, you need to forget about fast food forever, and consume sweets only occasionally and in limited quantities.