When a girl comes to the gym, she clearly has one goal - to improve her appearance. And if the experience of her training is estimated at several months, she obviously thought about what drying of a body is. It is important to understand how this process differs from banal weight loss.
First of all, it is aimed at the maximum preservation of muscle mass with a significant decrease in adipose tissue. As a result, we get: body relief, visible muscle separation and skin tone, which in total creates an aesthetically attractive appearance. It is worth considering that the drying of the body for girls and guys is significantly different, because the female body is rather reluctant to part with fat deposits. A key role in this process is played by nutrition, but first things first.
Body Drying Types
If you have finally decided to put yourself in order in this way, then note that for girls, drying the body is divided into two types: temporary and permanent. It all depends on what goals you pursue, what result you expect.
For professional bodybuilding in preparation for performances or an important photo shoot, the option of temporary drying is suitable. Then the athlete brings the content of subcutaneous fat in the body to 5-7% to be in perfect competitive form. But this is quite serious stress for the body. Much better is constant drying, when a person consciously adheres to a certain diet and training to maintain the level of fat in the body at around 8-14%. This is enough to draw a relief and maintain the body in a normal working condition.
Where to begin
Do you already know what body drying is and rush into battle? But do not know where to start? First of all, you need to decide on the source data. Before starting drying, it is worth gaining a certain amount of muscle mass, otherwise you just have nothing to dry.
For this, the length of strength exercises in the gym should be at least 6-9 months. Food should be fairly balanced. Do not torture yourself with diets, because the body is going to have stress. First of all, you need to make a suitable menu. Drying the body for girls at home involves a complete change in diet and the list of products available for consumption. But remember that you need to do this gradually, then it will be easier for you to transfer the restrictions on food. The entrance to the dryer, as well as the exit from it, should be smooth, this not only minimizes the negative consequences for the body, but also allows to achieve a high-quality result with a long-term effect.
We change the power
First of all, you need to change not only the quality, but also the amount of food consumed during the day. So you get rid of excess calories in your menu. Drying the body at home is practically no different from professional, except that it is not a trainer, but you yourself will control the process. General principles of nutrition on drying the body at home are as follows:
- Calorie intake should significantly exceed the income derived from food and sports nutrition.
- It is necessary to accelerate the metabolism. For this, the number of meals should be increased to 8-12 times a day according to a strictly defined schedule.
- The menu on drying the body should be monotonous. The total amount of food consumed can be controlled using weights, so it will be easier for you to count calories and adjust your diet.
- For girls, drying the body is a great test, therefore, the fasting days are allowed in the diet, but not more than once a week.
Stop list of products
As in any diet, drying can not do without restrictions. First of all, products that provoke a surge in insulin, i.e. having a high glycemic index. These include all fast carbohydrates and sugar. After all, as soon as something sweet enters your body, the natural processes of fat burning stop, the metabolic rate slows down, and the process of accumulating fat deposits gains double strength. Obviously, such drying of the body will not lead to the desired result.
From the daily menu should be completely excluded:
- sugar and various sweets (chocolate, sweets);
- confectionery and pastries;
- animal fats and foods high in their content (sour cream, homemade milk, butter);
- fatty meat (lamb, pork, some parts of chicken).
It is also necessary to limit yourself to use:
- Fruits high in sucrose (peaches, grapes, pears, bananas).
- Starchy vegetables (potatoes, pumpkins, beets, corn). Only steamed or boiled) are allowed).
- Yolks of any eggs (limit consumption to 2 pcs per day).
Something About Carbohydrates
Drying the body for girls at home is an extremely complex process, especially carbohydrate control. After all, their excess leads to a significant slowdown in the processes of fat burning, and the lack of it negatively affects the psychoemotional state. Alas, but so laid down by nature, girls are more susceptible to carbohydrate loading than men. The reason for this is the reproductive function, so the female body consciously makes strategic reserves for pregnancy. Drying the body for girls involves a gradual reduction in the amount of carbohydrates consumed per day:
- 1 week: 2 g of carbohydrates per 1 kg of weight;
- 2 week: 1.5 g of carbohydrates per 1 kg of weight;
- 3 week: no more than 1 g of carbohydrates per 1 kg of weight;
- Week 4: 1 g of carbohydrates per 1 kg of body weight (use only for breakfast 3-4 times a week).
Be sure to monitor your health if symptoms such as lethargy, bad mood, aggressiveness and irritability appear, then arrange a fasting day or increase the amount of carbohydrates consumed (preferably slow and healthy: black and brown rice, buckwheat, whole grain bread, oatmeal "Hercules", millet).
Protein - the basis of the diet
For any person involved in sports, it is no secret that protein is the basis of the menu. Drying the body for girls means a significant predominance of protein in the daily diet. After all, the catalytic processes launched in the body will affect not only unwanted body fat, but also muscle mass.
In order not to lose shape, it is necessary to replenish the lost amount of protein with food. Preference should be given to proteins of precisely animal origin: lean meat, poultry, eggs, dairy products, protein. If desired, 10-20% of its total amount can be replaced with proteins of plant origin: soybeans, legumes.
An approximate dietary scheme for drying (ratio of BJU: protein-fat-carbohydrate):
- 1 week: 50% - 10% - 35%;
- 2 week: 60% - 10% - 20%;
- 3 week: 70% - 10% - 20%;
- Week 4: 80% - 10% - 10%;
The total amount of protein consumed per day should be at least 2-2.5 g per 1 kg of weight. But if a girl has a lot of weight due to muscles, then she will need at least 3 g of protein per 1 kg of weight.
Sample menu
It is very important to eat tasty, and, if possible, varied, otherwise why do you need this torment, which can become a drying body. One unloading day is allowed per week, no more. Use this opportunity only if you really need it and feel that you can break. In this case, it is better to break the regime once than to ruin the whole process. It is important not to forget about trace elements and vitamins, which are also necessary for drying the body. The weekly menu should include foods rich in calcium, magnesium, phosphorus, iron and vitamin C. And, of course, you need to strictly adhere to the specified ratio of proteins, fats and carbohydrates, depending on the week of drying.
Sample menu (all products are calculated dry):
- Porridge in water or milk (oatmeal, millet, buckwheat - 30 g cereals) + 1 chicken egg + 1 grapefruit or orange (can be replaced with a similar glass of juice - 200 ml).
- Groats - 30 g (buckwheat, black or brown rice) + 50 g meat (chicken breast, turkey, rabbit) + 1 chicken egg or 2 protein + vegetable mix (non-starchy vegetables: carrots, celery, broccoli, cauliflower, zucchini, eggplant , tomatoes).
- Groats - 30 g (buckwheat, black or brown rice) + 50 g meat (chicken breast, turkey, rabbit) + vegetable mix (a small amount of potatoes, beets, pumpkin, corn, peas, beans is allowed) + olive or flaxseed oil - 1 tsp
- Groats - 20 g (buckwheat, black or brown rice) + 50 g meat (chicken breast, turkey, rabbit) + 1 fruit (banana, pear, apple).
- Fat-free cottage cheese or 1%: 100 g + olive or linseed oil - 1 tsp.
- Sports nutrition: amino acids and protein shake (100 ml during training + 100 ml immediately after).
- Groats - 30 g (buckwheat, black or brown rice) + 50 g meat (chicken breast, turkey, rabbit) + vegetable mix + olive or linseed oil - 1 tsp.
- Groats - 20 g (buckwheat, black or brown rice) + 4 chicken proteins + vegetable mix + olive or linseed oil - 1 tsp.
- 50 g of meat (chicken breast, turkey, rabbit) + vegetable mix.
- Fat-free cottage cheese or 1%: 100 g.
Thus, we get a diet of 1500-1700 kcal. This menu is ideal for getting into the dryer, and with each subsequent week it is necessary to reduce the amount of carbohydrates and increase the intake of proteins. Polyunsaturated healthy fats can be added to the menu, for this, include red fish, avocados and nuts in the list. This will avoid deterioration of the skin and hair, as well as problems with the menstrual cycle.
Drinking mode
Water is the most important participant in all metabolic processes in the body. There are a few simple rules to follow:
- Every day, start with a glass of water (200 ml) and only after 20-30 minutes start breakfast. This will start the stomach and reduce the feeling of hunger.
- A day should drink 2.5-4 liters of pure water. This must be done strictly between meals. Juices, broths, fruit drinks, cocktails do not count.
- Temporarily discard green and strong black tea and coffee. These are the strongest diuretics that remove water from the body in a double volume.
We change the training system
Do you still remember what body drying is and why it is needed? Our goal is to get rid of fat and maintain muscle. But, there is one problem: when catabolic processes are launched, absolutely all components of the body are destroyed. Therefore, not only fat will be burned, but also the muscle mass we need.
There are several ways to solve this problem:
- Keep your heart rate at 120-130 beats per minute. This limit actively starts the process of burning fat, but does not fully utilize the muscles.
- The total training time should not exceed 40-45 minutes, since after this time there is a sharp release of hormones that destroy muscle mass.
- You need to train at least 5 times a week, and you can daily. It is necessary to alternate the days of cardio loads with the days of a comprehensive training (cardio + strength).
Pause in muscle building
It is important to understand that body drying is fundamentally different concepts for girls and boys. While men can continue to gain muscle mass during drying, women cannot combine these two processes.
The girls’s body is more adapted to the accumulation of fats, it is extremely reluctant to part with them, the "unnecessary" muscles go quickly for processing, because they require too many useful substances and energy for their "maintenance". Therefore, it does not make sense to include strength training during the drying period of the body for some reason:
- Low calorie intake will not allow progress in building muscle mass.
- A carbohydrate deficiency will negatively affect your ability to work, you simply will not be able to work with large weights and you will quickly get tired.
- Strength training takes place at a very low heart rate, and this is not enough to start the fat burning process.
Aerobic exercise
Long and intense cardio training is the basis of the whole body drying process for girls. It is important to alternate the days of comprehensive training with full aerobic exercise. As the first option, you can use the crossfit program, and for the second, a slow run is perfect.
Crossfit-style workouts - three days a week:
- Push-ups or pull-ups on the horizontal bar.
- Squats with weight (barbell, dumbbell).
- Exercise "Corner" on the horizontal bar or twisting while lying on an inclined bench.
- Jumping rope.
Pace - fast or medium, rest between exercises no more than 1 minute, all you need to do 8-9 laps per workout.
Slow running - two days a week (brisk walking is an alternative):
- You need to run at least 45 minutes, but no more than 1 hour.
- Watch your heart rate closely (120-130 beats per minute).
- Choose a running option for yourself: a treadmill, cross-country running, even running on the spot is suitable.
We fix the result
As mentioned earlier, drying the body can have both short-term and long-term effects. What needs to be done in order to enjoy a beautiful body as long as possible? Here are some tips to help you with this:
- Do not change the power system drastically. The exit from the dryer, like the entrance, should be gradual. You can return to the first weeks of the diet, where the amount of carbohydrates was not so critical. This will allow you to keep the drying effect as long as possible.
- Add more cardio loads to your regular training. If earlier you visited the gym 3-4 times a week and were engaged exclusively in strength exercises, now on days of rest you can add light running, a bicycle or other type of aerobic exercise that is convenient for you. This will allow you not to stop the processes of fat burning, which means that the form will remain in order for a longer period.
Contraindications to drying the body
It is very important to know that body drying for girls has a number of contraindications and can be very dangerous. If possible, be sure to consult a sports doctor or an experienced trainer. Drying the body is contraindicated if you have kidney, gastrointestinal, pancreatic, and liver diseases. Also, do not resort to drying during pregnancy and lactation. Remember that health is most important! The race for a beautiful body should not cause serious problems with the body.