If earlier women were only concerned about the problem of weight, now it is not enough to just have 40 kg, you need a sculpted body with defined muscles. Unfortunately, this effect cannot be achieved with physical effort; emergency measures are needed here - drying! It allows you to get rid of subcutaneous fat in the shortest possible time. Today we will take a closer look at this procedure.

Why is body drying necessary?

The term drying itself comes from bodybuilding. At the same time, at the stage of muscle growth there is absolutely no need to limit yourself in nutrition; on the contrary, the diet should be saturated, but only with proteins. This approach to nutrition allows you to actively burn fat mass and build muscle, which leads to the appearance of a beautiful body contour.

The body drying procedure is a voluntary process that is undertaken consciously. And only you can decide whether you need it or not. Such a warning is not without reason, because this whole procedure can negatively affect the condition of the body and lead to very disastrous consequences. We'll talk about this a little later.

Body drying for girls

Many ladies mistakenly believe that drying is a process of losing weight, but this is not at all true. First of all, this is a series of measures that is aimed at getting rid of subcutaneous fat to a state of 8-12%, while losing weight is a general loss of body weight, in which both muscles and fat are involved indiscriminately. The main goal when losing weight is to reduce your size in order to fit into your favorite dress or jeans; when drying, volumes, on the contrary, can increase, just like weight, since here only the relief is pursued.

Don't think that drying is easy. In fact, this is a whole process, and not a simple “diet”. You can hear more than once how some people want to dry out for the beach season. And here a lot of “buts” immediately arise. Firstly, the very idea of ​​all this is irrational - so much work and effort (nutrition, rigorous training) and only for the sake of the beach. Secondly, a sculpted body will be with you exactly as long as the proper nutrition for it lasts. Once you get hooked on carbohydrates, everything will return to normal. No, you will not gain weight, but your relief will no longer stand out. But maintaining such a diet constantly is simply impossible, as it is dangerous to health.

Drying should begin with an initially suitable amount of starting material. What does this mean, if a girl is 170 tall and weighs 45, then the process will be of no use. The optimal option for such height is a weight of 60 kg and no less. The presence of subcutaneous fat should be at least 20-25%.

The drying process includes:

• strict adherence to a specific system of reducing the amount of carbohydrates;
• consumption of large amounts of fluid;
• reducing NaCl consumption;
• introducing a large amount of lean protein into the diet;
• regular nutrition for athletes: various fat burners, BCAAs and proteins;
• the use of regular heavy physical activity, involving a large number of repetitions.

When cutting, you must keep a food diary and eat, adhering to the rule: if you burn more calories than they are lost, then weight will go away, and if on the contrary, then weight will increase. Therefore, the number of calories will need to be constantly counted, while also dividing by the amount of fat, protein and carbohydrates. This is very tedious, but necessary; to make the process easier, you can use online calculators to calculate calorie content.

Drying rules

Let's summarize a few rules for proper drying of the body:

1. To compensate for the lack of fat in your diet, you can include fish in your diet. This will stimulate the burning of subcutaneous fat. Ideally, you should eat at least a small portion of seafood per day.
2. Before training, you need to eat easily digestible protein and “slow” carbohydrates, such as a serving of oatmeal or whole grain bread.
3. It is better to resort to extremes from time to time and deliberately give the body a critically low level of carbohydrates, no more than 80 g, every one and a half to two weeks. In this way, you will deceive the body and force it to intensively burn subcutaneous fat deposits.
4. Remember, any diet causes the body to significantly slow down. So, if you feel this on yourself during the drying period, arrange a day or two of truly carbohydrate nutrition. Load your body with quality fats and carbohydrates. This approach will shake up the body and endocrine system, and then return to the established diet.
5. Do not eat non-fibrous carbohydrates (for example, white rice and bread), slow carbohydrates will help you achieve your goal faster.
6. By cutting back on carbohydrates and eating plenty of lean protein, this will help you maintain muscle mass while burning fat.
7. To make the transition to a new diet as smooth as possible, without slowing down metabolic processes, reduce calories gradually, for example, reduce the level by no more than 100-200 kcal per week.
8. A proper drying procedure should take eight to twelve weeks.
9. Drink enough water. The level of “sufficiency” is individual for everyone; you can calculate it by multiplying your weight by 0.03. It is better to drink cool water, it will help in burning reserves.

Drying products

First of all, proteins are needed for drying. They are contained in:

• Chicken squirrels. Many dieters know that chicken eggs are the main source of highly digestible protein. Out of 80 kcal, one egg contains 20 kcal of protein. Yolks, of course, can also be consumed, but it is not recommended to eat them; it is better to limit yourself to one or two per day, since they contain almost only fats.
• Chicken breast. This is a permanent element of sports nutrition. There is very little fat, resulting in a minimum of calories.
• Seafood and fish. One of the suppliers of easily digestible protein. It is best to take white fish, such as pollock. But don't eat canned food! Only boiled or stewed fish. The only exception is canned tuna - you can have it, just pay attention to the expiration dates before purchasing.
• Lean beef. A first-class source of keratin, which promotes muscle growth.
• Cottage cheese. For drying, it is better to give preference to a fat content of no more than 5%, which is due to calorie content. Curd protein takes longer to digest than egg protein, but faster than meat or chicken.
• Protein. Casein or whey can be used during drying as a snack.

But you shouldn’t forget about carbohydrates either. They are located in:

• Oatmeal. The best option is Hercules, it is better in every way than instant oatmeal.
• Brown rice. A classic of the genre for any bodybuilder is chicken breast and rice. It is better to take a long-grain variety of cereal. To avoid it being too tight, brown rice can be mixed in equal proportions with white.
• Buckwheat. Without comment, everyone already knows that buckwheat is ideal.
• Bobovykh. Great sources of plant protein include lentils, peas, beans and chickpeas. The absorption of these carbohydrates is better with animal protein. Therefore, it is good to use legumes as a side dish for meat. But if they make your stomach bloat too much, then it is better to refuse such food.
• Pasta made from whole grain flour. They should not be confused with the usual horns, they are two different things. These do not have the property of releasing sugar into the blood, but they satiate you for a long time. Remember that cooking such pasta should not exceed seven minutes.
• You can and should definitely include green vegetables in your diet. Moreover, their number is not limited. They contain a minimum of calories and a maximum of fiber, which will help satisfy the feeling of hunger for a long time. Vegetables with a high starch content should only be eaten boiled as a side dish.
• Fruits and berries. It's hard to imagine without the presence of fruit in it. However, it has long been no secret that they, as a rule, contain a lot of glucose and calories. In any case, you cannot refuse them on a diet, because they are also sources of vitamins that give beauty and strength. Just control the number of calories you eat and choose fruits that don’t weigh so much, for example, apples.

And, of course, fats that are found in:

• Fatty fish. We previously mentioned the benefits of seafood when we talked about proteins. Such products are simply necessary during drying, and even if not every day, but a couple of times a week. If you can’t eat normal fish or for some reason you don’t like it, at least replace it with capsules.
• Nuts. They have a lot of Omega-6, which helps in the drying process. But when introducing them into the diet, it is worth remembering their caloric content; on average, 100 g contain 600 kcal. Fats are a must - just watch the amount you eat. Nuts should be eaten in their original, but washed form. No salt or other spices are allowed.
• Vegetable oil. Vegetable oil contains Omega-6, which is very beneficial for the body in many areas. Flaxseed oil contains Omega-3. However, for stewing, and it is better to avoid frying altogether, it is better to always use simple refined sunflower oil. The rest can be used as dietary supplements or seasoned with salads.

Of course, only the main products that are allowed to all “dry” athletes are listed here. To create the right diet, it is advisable to seek help from a professional nutritionist who will create an individual menu.

Body drying for girls: menu

What will be described below is an approximate menu option. Whether you follow it or not is up to you. This is a guideline based on the principle of food permissibility during drying.

Body drying for girls: menu for the week

Let's break it down day by day.

Monday

• Breakfast. 50 g oatmeal + one whole egg and three whites + your choice of tea or coffee.
• For a snack. Three proteins + 50 g each of green peas and corn.
• During lunch break. 150 g chicken breast + 50 g buckwheat porridge.
• In the post-workout time. A serving of whey protein and some dried fruit.
• In the evening. 150 g of red fish and a portion of vegetable salad.
• Snack before bed. 100 g cottage cheese and 50 g blueberries.

Tuesday

• Breakfast. Three chicken proteins + a glass of milk + oatmeal.
• For a snack. 100 g turkey meat + a couple of slices of whole grain bread.
• During lunch break. 150 g stewed turkey and vegetable stew.
• After lunch. Tofu + a couple of slices of whole grain bread + tea or coffee of your choice.
• In the evening. 100 g of boiled seafood and a portion of vegetable salad.
• Snack before going to bed. Whites of three eggs.

Wednesday

• For breakfast. A couple of pieces of whole grain bread and 100 g of red fish.
• As a snack. The whites of three eggs and a couple of bananas.
• For lunch. 150 g boiled chicken + vegetable salad and 50 g brown rice.
• Post-workout snack. One apple and one banana + protein dose.
• For dinner. A serving of stewed vegetables and 150 g of stewed chicken fillet.
• Snack before bed. 50 g blueberries and 150 g cottage cheese.

Thursday

• For breakfast. Two glasses of milk and 100 g of corn flakes.
• For a snack. A couple of ripe bananas and 40 g of nuts.
• During lunch break. 50 g durum wheat pasta + 150 g lean beef and a portion of vegetable salad.
• For afternoon tea. 300 g natural yoghurt.
• For dinner. Stewed squid and pumpkin.

Friday

• For breakfast. Three egg whites and one whole egg + a couple of slices of whole grain bread and half an avocado.
• As a snack. 100 g of cottage cheese and one orange and banana.
• During lunch break. 150 g baked potatoes + 100 g red fish and Brussels sprouts.
• After training. A serving of whey protein and dried fruit.
• For dinner. A serving of vegetable salad and 150 g of chicken fillet.
• Snack before bed. Two glasses of kefir and 40 g of bran.

Saturday

• For breakfast. Three egg whites + a couple of slices of whole grain bread and peanut butter.
• As a snack. 150 g seafood salad and orange.
• During lunch break. 50 g buckwheat porridge + 150 g lean beef and stewed carrots.
• For afternoon tea. A handful of dried fruits and 40 g of nuts.
• For dinner. Vegetable salad and 150 g chicken breast.
• As a snack before bed. Two glasses of milk and 50 g of blueberries.

Sunday

• For breakfast. Two glasses of milk and 50 g of oatmeal.
• As a snack. 100 g turkey meat + whole grain bread, a couple of pieces + one apple and one orange each.
• During lunch period. 100 g baked potatoes + 100 g red fish and cherry tomatoes.
• Mid-afternoon snack. 300 g of quality yoghurt and a couple of bananas.
• Dinner. Boiled seafood and vegetable salad.
• Snack before bed. 150 g cottage cheese.

Drying the body for a month

A month is a long time to dry, so not every beginner is able to handle this burden. In general, it is not recommended to go to such long periods at once; it is better to gradually increase in intervals. There is absolutely no difference in the menu from the weekly one. In general, when you have knowledge about permitted foods, you can create your own diet based on your own taste preferences. The main thing is to be mindful of calories and regularly keep a food diary.

Exercises for drying the body

Exercises, of course, ideally, should be compiled individually. An experienced trainer can create an individual training program, combining the optimal number of approaches and repetitions. But if it is not possible to consult with a knowledgeable person, complexes that are freely available on the Internet will come to the rescue. And here is one of them.

Harm of drying the body

Let's start the story about the harm with contraindications to the procedure. The fact is that even an absolutely healthy body, with an inept and incorrect approach, such a diet can literally kill. And what can we say when there are even minor problems in the body. This is due to the fact that such a diet always causes an acute glucose deficiency, which gives rise to the development of ketoacidosis and intoxication of the body. The most serious consequence, which, unfortunately, is not so rare, is coma.

Drying the body is strictly prohibited when:

• kidney disease;
• liver diseases;
• problems with the stomach and intestines;
• pancreatic disease;
• in the presence of diseases and problems with the cardiovascular system.

Under no circumstances should pregnant women, nursing mothers or diabetics go on such a diet. However, even if you consider your body to be absolutely healthy, it is better to undergo diagnostics before changing your diet, since the disease does not always make itself felt, but at the moment of stress, and diet is real stress, it will manifest itself in all its “glory.”

A sharp deficiency of glucose in the body has a very bad effect on the entire body: rapid fatigue occurs, turning into the chronic stage, a decrease in mental activity occurs, and dizziness appears. It is for this reason that many who are drying resort to auxiliary stimulants in the form of, since it contains a lot of caffeine.

Considering that the body draws strength from carbohydrates, and there is a very minimum of them during this period, and at the same time extensive strength training is needed, the body wears out very soon. And instead of a beautiful figure, you can get bags under the eyes and an exhausted, exhausted look.

You need to be especially careful about your feelings if the drying procedure is being carried out for the first time. As soon as discomfort appears, the smell of acetone begins to emanate from your mouth, dizziness, nausea and other troubles of a very different nature appear - stop the diet immediately!

Every girl dreams of having a beautiful body. That is why many of them devote time to training in the gym, wanting to build muscle mass. Drying the body is the next stage after pumping, at which it is possible to get rid of the subcutaneous fat accumulated along with muscle mass. For girls, this means a strict diet and exercise according to a training program specially designed based on their individual characteristics.

Why does drying mean so much to girls and how to do it correctly? Read below about our traditional approach to the question asked.

Body drying is a professional term that athletes are used to using before preparing for competitions. A strict low-carbohydrate diet, aerobic exercise, cardio training and sports nutrition allow them to achieve serious results. The essence of the diet comes down to receiving fewer calories than they will be consumed. In addition, we are talking about reducing carbohydrates and introducing protein into the diet to maintain muscles while drying the body in girls.

How do professional athletes dry?

Drying as a method of getting rid of fat is popular not only among girls who are used to watching their figure. Drying the body is a must for professional girls involved in bodybuilding and regularly participating in competitions.

At first glance, a diet that does not seem to be anything complicated actually requires certain skills and, of course, patience. Drying means quickly losing subcutaneous fat, while maintaining muscle and fluid in the body. Female athletes understand this, so they carefully plan the menu, focusing on protein foods, selecting suitable fat burners and vitamin complexes.

Both amateur and professional female athletes should dry for no more than 5 weeks, gradually reducing the amount of carbohydrates in the diet in the first weeks and also gradually returning them back at the end of drying. In men, this process can be delayed for 2-3 months, given the greater accumulation of fat and increased muscle mass.

How to dry at home and what you need to know?

For many girls, professional drying with training in the gym and control over the process by an experienced trainer is a luxury. That is why we will consider the option of drying the body for girls at home.

Firstly, if you decide that you already need drying, then you must be strict with yourself, not giving in to slack even in the most difficult periods. Throughout the 5 weeks you will need to follow a diet, plan a menu, and count calories.

As a basis, you can take a regular protein diet with an emphasis on protein-rich foods:

• seafood;
• cottage cheese;
• chicken fillet;
• eggs;
• veal

It is these products that will help protect pumped up muscles and achieve the desired body contour. To create a balanced menu, you will need to additionally add vegetable fats in moderate quantities (olive or flaxseed oil), vitamins and minerals (proven pharmaceutical preparations are suitable) to your diet.

Secondly, an important point is control over the consumed foods high in carbohydrates. Remember that carbohydrate-free foods should be eaten in the first half of the day, while meals based on protein products are best eaten after lunch, when the metabolism is not so active. At home, drying is convenient primarily because you can adhere to the desired regimen, namely, eat every 3 hours as prescribed, avoiding long breaks between meals.

You need to start your day drying at home with a good breakfast, for example, based on whole grain porridge, toast, fresh vegetables or boiled meat. It is also recommended to eat something light before bed to avoid going to bed on an empty stomach. A glass of low-fat kefir or grapefruit will do just fine.

Low-carbohydrate diet and cutting fasting

Girls can dry themselves using not only the protein diet described above, but also by adhering to a strict no-carbohydrate diet or intermittent fasting. Before drying the body, girls will need to be examined by a doctor.

Intermittent fasting, if done correctly, is an excellent option to get rid of toxins and dry out the body at the same time. To get results, you will only need to eat twice a day for hours so that in total the body rests from meals for 16 hours. That is, you will need to eat at approximately 2 pm and 8 pm, provided that you wake up at 8 am.

Accordingly, waking up at 10 am, you can eat for the first time at 4 pm and at 10 pm before bed. As for foods, it is permissible to eat everything from the diet for a protein diet, as well as foods containing slow carbohydrates.

Another option for a body-drying diet for girls is a low-carbohydrate diet. Many are sure that it will not be easy to withstand it, but the result will be worth it, no doubt. While on a diet, you will have to deny yourself your favorite treats, including sweets and desserts.

In addition, such drying implies a complete exclusion from the diet of fast food and foods with fast carbohydrates. While drying your body on a diet, you will need to eat some types of vegetables and fruits, legumes, whole grain cereals, low-fat fermented milk products and boiled meat, low-fat fish.

During a carbohydrate-free diet, girls will need to consume no more than 3 g of carbohydrates per kilogram of body weight per day, and then gradually reduce this number to 1 g per kilogram of weight. Starting from weeks 4 and 5, the amount of carbohydrates will gradually need to be returned to normal. Below are several menu options for drying while following a low-carbohydrate diet.

Option one.

Breakfast: Oatmeal with raisins, banana and ginger green tea.
Lunch: creamed mushroom soup, boiled chicken fillet, cabbage and pepper salad.
Dinner: Low-fat cottage cheese with nuts, protein shake.

Option two.

Breakfast: steamed egg white omelette, fresh grapefruit, whole grain toast.
Lunch: hake fillet with low-fat cheese, baked in the oven, stewed vegetables, tea.
Dinner: low-fat cottage cheese pancakes, a glass of low-fat kefir.

Don't forget about small snacks between main meals. This could be fresh vegetables or fruits, as well as toast or low-fat dairy products, nuts and seeds in moderation.

A beautiful and sculpted body is the dream of many, both men and women, who are increasingly making a choice not in favor of painful thinness, in favor of a healthy and athletic figure. To achieve this, you need to reduce the amount of subcutaneous fat and increase the amount of muscle mass at the same time. Drying the body helps to cope with all this, which every athlete knows about. Initially, only professional bodybuilders resorted to it. Today, it is also actively practiced by those who play sports only for themselves at home. Let's look at what body drying is and how to do it.

So, body drying - what is it? This is a nutritional system combined with physical exercise that allows you to actively burn fat mass while building muscle mass, which forms a beautiful body contour. The term drying came to us from bodybuilding, since it was professional athletes who were the first to use it. They do this 1-2 months before the competition, so that the body becomes as “dry” and sculpted as possible, so that the judges and others are amazed by it. The effectiveness of drying has made it popular among those who are pure amateurs when it comes to sports.

Speaking about what drying the body is, we note that this is a purely voluntary process, which is important to undertake consciously. Everyone decides for themselves whether they need drying or not. The fact is that it has contraindications and side effects, which we will talk about a little later.

Drying is a set of measures aimed at improving physical fitness. It is suitable for those who want not only to lose weight, but to lose specifically fat mass, not only leaving muscle mass intact, but also improving its condition. The basic principles of drying are minimizing carbohydrates in the diet, leaning on proteins and active physical activity. This approach is suitable not for those who just want to lose weight, but for those whose goal is the relief itself. You can use drying if you have a certain muscle mass. This way you can draw the relief and achieve a sporty, harmonious figure.

The answer to the question of what drying the body means will differ between professional athletes and athletes and those who train for themselves. The latter only need to reduce the amount of carbohydrates in the diet, increase the amount of protein and increase the intensity and frequency of training.

For bodybuilders, it’s more complicated with what drying is in sports. They almost completely exclude carbohydrates, very responsibly control their diet and training regime, do not allow themselves indulgences, use special sports supplements and drugs, and also train a lot. Along with eliminating fat, drying in athletes is aimed at maximizing the removal of excess fluid from the body. For this purpose, salt is excluded from the diet, which retains fluid in the tissues. In the last days before the competition, they even limit themselves to water so that the muscle mass remains as lean as possible.

Who needs and doesn't need body drying

We already know what body drying is and why it is needed. But you also need to figure out who this system is and is not suitable for. So, drying is needed for the following categories of people:

• First of all, professional athletes. If half a century ago they remained in the same form throughout the year, now they work in cycles: they gain mass and then dry out. Gaining mass allows you to build muscle, cutting allows you to burn fat, losing minimal dry mass so that your body is as sculpted as possible. This helps improve the result.
• People who have sufficient muscle mass and want to get rid of excess fat. If you already have muscle tone and follow all the rules of drying, it will allow you to gain the desired relief.

But those who are seriously overweight need to lose weight, not dry out. If a person does not play sports, there is absolutely no point in drying. In many cases, it is enough to simply review your diet and exercise instead of complex drying.

What is the difference between drying and losing weight?

Many people confuse drying with regular weight loss. Despite the fact that both help to get rid of excess fat, these concepts have a fundamental difference, so let’s look at the difference between drying and losing weight.

Regular weight loss has one goal - to reduce body size and weight. Drying is aimed not only at this, but also at drawing relief muscles by reducing the layer of subcutaneous fat. Therefore, drying is a complex system that includes a number of activities aimed at achieving an ideal shape. Among them are the following:

• Diet correction;
• physical activity;
• sports supplements;
• consumption of vitamin complexes;
• rejection of bad habits;
• gradual and correct exit from drying.

To understand how drying works, you need to remember a little about the physiology of our body. As you know, the main source of energy is carbohydrates. But if an excess amount of them enters the body, then glycogen, which is contained in the liver and muscles, is transformed into fat deposits. If you create a lack of carbohydrates, as drying suggests, then the body draws energy from fats, thereby breaking them down. And this is what we need.

Muscle fibers are broken down faster than fat. That is why cutting involves consuming large amounts of protein - this helps preserve muscles by directing the body to burn fat. Remember that carbohydrates cannot be completely excluded from the menu - they must be limited, otherwise unpleasant consequences are possible.

The benefits and harms of drying the body

Of course, drying, like any other system, has both advantages and disadvantages. Speaking about the advantages, we note that the answer to the question of why drying the body is needed is not limited only to physical fitness. So, it can help cleanse yourself of toxins. In addition, vitamin and mineral complexes that supplement the diet also help improve health, cleanse blood vessels and improve the condition of facial skin.

After just a month, you will be able to notice how your muscles are developing, as well as identify lagging muscles that will need to be emphasized during further work. In addition, a prerequisite for drying is cardio training. And their benefits are obvious. They strengthen the cardiovascular system, promote fat burning, help get rid of shortness of breath, and, in combination with strength training, achieve ideal relief.

Having figured out what drying the body means for weight loss, we can say something about its potential harm. Drying requires some preparation. If you have not previously followed a low-carb diet combined with physical activity, it is worth getting examined and consulting with a specialist before starting such a regimen.

Drying is contraindicated for pregnant and lactating women suffering from diabetes, kidney, heart, liver, and pancreas diseases.

If there are no contraindications and you are ready to start cutting, you need to individually develop a training program and nutrition program, taking into account your gender, age, activity level, and desired goal. Only after this can you start drying.

Please note that a lack of carbohydrates in the body is a serious stress for it, especially if you continue to actively engage in sports. In combination, this can lead to exhaustion of the body, as well as problems with nails, hair, and skin that need fats.

Excess protein in the diet also has potential dangers, since it increases the load on the kidneys and bladder. They may not be able to cope with this, which will cause swelling and certain health problems.

But if drying is correct, if you take into account the contraindications and characteristics of your body, as well as the recommendations of a specialist, the risk that drying will harm you is almost zero. Therefore, if you start to adhere to this difficult scheme, then remember to be responsible not only for your figure, but also for your health.

Drying should not last longer than the recommended period. For amateur athletes and girls, regardless of level of training You can’t dry it more than once a year. Experienced bodybuilders usually divide the year into periods - first they work for mass, and before competitions they dry out. They usually dry twice a year.

So, body drying - what it is, we have already figured it out. Now let's briefly look at its basic rules:

• A calorie deficit diet. The calorie content of the diet is calculated individually, but it should be 300-500 units less than you spend daily.
• It is important to eat often and in small portions - this way your metabolism will work better.
• Proteins will be the basis of the diet. It will also contain fresh vegetables and unsweetened fruits.
• The carbohydrate load in the diet is reduced. Sources of carbohydrates are cereals, fruits, pasta made from durum wheat. Fats are also reduced, but must be present. It is necessary to consume fats of vegetable origin. Sources of simple carbohydrates - sweets, baked goods, fast food and so on are prohibited. Consumption of alcohol and soda is unacceptable.
• But it is extremely important to drink enough ordinary clean water.
• You must give your body the opportunity to fully rest, otherwise it simply will not be able to recover and work normally.
• A proper training schedule plays a huge role in successful cutting. It is important to properly combine cardio and strength training. Circular training is well suited for drying, allowing you to work all the muscles of the body. It is important that a couple of days a week are set aside for rest - this way the muscles will recover and grow better.
• It is necessary to exit the dryer smoothly. If you immediately start leaning on what was forbidden, you will seriously harm both your figure and your health. The amount of carbohydrates in the diet should increase gradually. After drying, continue to eat smaller meals and exercise regularly.

Drying, which has no contraindications and is performed in accordance with all the rules, helps a lot of people around the world achieve the desired physical shape. But, of course, remember that you should absolutely not get carried away with it, increasing its duration and frequency.

Useful video about cutting nutrition

After reading, every lady will know what drying is, what this process consists of, and also what drying postulates exist. In addition, we will consider the practical side of the issue, i.e. a specific training program and diet for muscle development.

In anticipation of summer, fitness clubs and gyms are filled with a huge number of clients who are eager to lose extra pounds and prepare their bodies for the beach season. And, as practice shows, girls visit the gym much more often than guys, but there is much less information for them on the Internet. Therefore, today let's look at the issues of drying the body for girls.

Are drying and losing weight the same thing?

Due to the scarce information regarding giving the body a sculpted appearance, many young ladies (and not only) do not understand the conceptual apparatus precisely and often equate drying with losing weight. However, these are two completely different processes.

Drying is a bakery product that involves the process of developing muscles by reducing the level of subcutaneous fat to a certain percentage ( 8-12% ). Its main goal is to bring the muscles to the first place, i.e. cutting them out from under the fat mass. – general loss of body weight, and not necessarily just fat. The goal of losing weight is, for example, to fit into your prenatal (or simply favorite in your youth) jeans, and not by pushing and compacting your body, but by entering smoothly, like clockwork :).

Drying the body involves carrying out the following work preceding this process:

• strict adherence to a mass-gaining training program in a certain number of repetitions and approaches;
• increased caloric intake to help maintain an anabolic environment for growth;
• development (in a certain ratio) of fat and muscle tissue.

In other words, drying the body for girls is not a momentary “I want to dry out quickly for the summer”, it is the young ladies consciously taking certain steps and restructuring their diet at the right time and adjusting the training program. It follows that muscle drying is not a process for everyone, and it is often inappropriate to carry it out with only one goal - to go to the beach beautifully several times, because the game is not worth the candle. Of course, if your life involves constant photo shoots, beach events and relaxation, then drying is for you. If the goal is 1 once a year for 2-3 If you go on vacation to a warm country for a week and show off your curves there, then keep in mind that the time spent and effort spent on getting yourself into a dried form do not correlate with the time it takes to demonstrate it.

Therefore, I warned you, and you decide whether the game is worth the candle! If it’s worth it, then we move on.

So, as you already understand, drying the body implies the initial presence of total mass - both muscle and fat, otherwise the process will resemble bone carving. I mean, what if a girl weighs 45 kg with height 175 cm, then there can be no talk of any drying here. The optimal starting material for a girl 170 cm tall is a weight of 60 kg and the corresponding ratio of fat to muscle mass. In particular, the initial level of subcutaneous fat should be within 20-25% .

It is also important to remember that burning muscles is much easier than fat, so during the drying period they need qualitative and quantitative nutritional and strength support. Muscle is an energy-consuming structure, while adipose tissue consumes much less calories. Therefore, the goal of cutting is to simultaneously preserve muscle and get rid of fat.

When you eat carbohydrates, the body enters an intense mode of increasing and storing glucose. It begins to quickly accumulate in muscle fibers and liver cells, forming a reserve of such substances in the form of a glycogen depot. If the control of carbohydrates is not moderate and the latter continue to enter the body, and their quantity exceeds the norm, and the muscle fibers and liver cells are “clogged” with glycogen, then glucose is converted into fat. This excess fat is stored in fat cells, adipocytes. This process is reversible, so if the body lacks glucose, it takes it from glycogen. Once the source is exhausted, the production of glucose from fat cells begins. The process of breakdown/destruction of fats (lipolysis) is complex and requires significant energy consumption.

Lack of carbohydrates

With acute glucose deficiency, the process of fat breakdown is not complete, and under-digested residues and ketone bodies accumulate in the body, the blood becomes acidic, which leads to the development of ketoacidosis. To suppress this process, burn ketones and help the body, you need to refuel with carbohydrates. Otherwise, poisoning and intoxication of the body increases, and the person may fall into a coma.

Conclusion: “no carbohydrates” really leads to the breakdown of fats, but it is dangerous because... leads the body to ketoacidosis.

Features of body drying for girls

The process of drying the body is (to a greater extent) not a way to rid the body of excess fluid, it is an effective method of burning fat, the main source of energy in which carbohydrates are. The female body is more sensitive (than the male) to various biochemical changes that occur in it. Therefore, it is important not to go too far, bringing it to exhaustion/coma, and to load the body with carbohydrates (including simple ones) in a timely manner. Another feature is the presence of the original drying material, i.e. muscle mass - it should be there. Due to the fact that ladies are not used to working in a strength style and free weights, it will be necessary to move from fitness-toning training to mass-building training by selecting a special training program.

The cutting training program for girls involves a high number of repetitions and light weights due to the fact that their (your) body better tolerates long-term loads (more endurance) due to the predominance of slow red muscle fibers.

Step #1. Drying the body - simple arithmetic

It is important to understand even before starting drying procedures what kind of body (with what composition) can be obtained at the output. And a simple example and arithmetic will help us figure this out. Suppose we have a girl Christina weighing 60 kg, height 175 cm and percentage of subcutaneous fat 20% . The task is to determine the weight at 10% fat and maintaining the current muscle mass gained.

The table below shows the basic arithmetic for achieving your ideal weight.

Note:

Net muscle mass is a conditional value that reflects the weight of muscles, bones, blood, and organs, excluding fat.

As you can see, the weight should be 54,3 kg, i.e. need to lose fat mass 6 kg.

Step No. 2. Keeping a food diary

Losing fat mass while maintaining muscle mass is, first of all, a matter of the right approach to nutrition. The energy balance equation states that if you eat fewer calories than you burn, you will lose weight. Otherwise, mass gain will occur. Therefore, you will have to count calories, both total for the day and for each meal.

Here's what it might look like.

I don’t argue that it’s a hassle, but no one said it would be easy. To make it easier for you to calculate KBZHU, you can use specialized counting programs or online calculators on the website, for example, this one.

Having such a table at hand, you will be able to manage your diet and the ratio of its micronutrients, changing their amount depending on the change in your figure (decrease/increase in fat mass). The main rule when cutting is an increased dose of protein. Remember, lean protein should account for the majority (from 40 before 50% ) daily diet.

Protein makes you feel full and helps maintain muscle mass, protecting it from burning out. Vegetables/fiber go well with protein, so make your meals a combination of these foods.

So, now let's talk about...

Basic rules for drying the body

During the drying process, it is very important to obtain not only the desired effect for the body, but also to avoid negative consequences for the body. Compliance with the following rules will help you solve these problems.

Rule #1

Maintain a stable sugar level throughout the day, without ups and downs; to do this, stick to fractional meals ( 5-7 techniques) and the right products.

Rule #2

Consume amount of clean water = [your weight]x0.03. Cool water allows the body to expend more energy on its utilization.

Rule #3

Learn to count calories and gradually reduce your intake, but remember that cutting calories from carbohydrates can eventually deplete your glycogen stores, which can cause active muscle tissue to burn. Increase carbohydrates by 100-200 gr 1 once a week will replenish your glycogen stores enough to avoid muscle loss.

Rule #4

The correct drying process should take from 8 before 12 weeks

Rule #5

Cutting training involves high intensity (high repetitions, light weights, combinations of exercises in sets/supersets) or strength volume training (better for men).

Rule #6

When cutting back on carbohydrates, increase your intake of lean protein to prevent your body from burning muscle, particularly in numbers. 1,5-2 To/ 1 kg up to 2-3 gr.

Rule #7

If there is a sharp restriction of calories, the body will try to store energy in reserve, slowing down its metabolism. Moderate reduction in calories (weekly reduction by 100-200 kcal), allows the body to switch to burning fat and not put metabolism into a tailspin.

Rule #8

Thermogenic/thermogenic fat burners effectively stimulate the central nervous system, increase norepinephrine production, help prevent metabolic slowing, and allow fat cells to release and burn fat.

Rule #9

Glutamine “spares” the burning of branched chain amino acids, which are used in large quantities when calories are reduced. Glutamine also increases metabolic rate and fat burning. Take according to 5 grams of BCAAs before and again 5 g after training, as well as at breakfast and before bed.

Rule #10

Over time, all diets cause a slowdown in metabolism, when you “get to the point” and realize that your metabolism has frozen, load yourself on 1-2 day with good carbohydrates and fats. This unloading will shake up the thyroid hormones, and when you return to the diet, you will continue to burn subcutaneous fat.

Rule #11

Avoid non-fibrous carbohydrates (white rice, bread); slow-digesting carbohydrates (brown rice, oatmeal, sweet potatoes) will result in greater long-term fat loss. High insulin levels are associated with greater fat storage and less fat burning. Fiber slows down the absorption of carbohydrates, which control insulin levels.

Rule #12

Sometimes it is necessary to go to extremes, for example, arranging for yourself 1 once every 10-12 critical low-carb day, limiting carbohydrate intake to 50-80 d. This can trick the body into losing more fat by reducing glycogen stores. This enhances fat burning.

Rule #13

A pre-workout meal should include fast-digesting protein (whey protein) and slow-digesting carbohydrates, oatmeal, and whole grain bread.

Rule #14

Fats from most types of fish can compensate for FA deficiency and stimulate the breakdown of subcutaneous fat. Therefore, you need to include fish in your meals at least 1 once a day.

Rule #15

The main goal of the diet, besides preserving muscle mass, is to maximize growth hormone (GH). It prevents muscle burning and stimulates the breakdown of subcutaneous fat. GH levels rise for the first time 90 minutes after falling asleep, but the total amount of glucose (from digested carbohydrates) in the blood affects the release of growth hormone. Low glucose levels promote maximum release of the growth hormone. Therefore, if your training ends in the evening (after 7 ), and you go to bed in 23-00 , then refrain from taking carbohydrates in the last 1-2 taken before bed.

Exercises for weight loss. Body drying for girls:

In body fitness, bodybuilding and such a new direction as “bikini”, where women demonstrate the beauty of their body, there is the concept of “drying”. It's not about baking. In sports, cutting is a special period of time when a person needs to get rid of excess fat and water without losing muscle mass.

This is necessary because our body does not know how to accumulate weight selectively. And as muscle mass increases, the amount of fat will also increase.

We are, of course, not talking about simple workouts that mainly tone muscles, but about serious training when bodybuilders build muscle relief.

Body drying mode

During cutting, the training regimen and diet change so that the body begins to burn fat intensively. Nutrition becomes, fats are greatly reduced (to about 1 teaspoon of vegetable oil per day), carbohydrates are also reduced to a minimum - baked goods, cereals, starchy vegetables and even fruits are greatly limited or even completely absent from the diet. Training becomes more intense and longer, the number of repetitions increases to 15-20 per set, cardio training becomes daily and lasts up to 2 hours. As a result, fat quickly disappears.

“I need to dry off”

It is thanks to the “similarity” to a typical women’s fitness program for weight loss and the high rate of fat burning that “body drying” has gone, as they say, to the masses.

Most girls are let down by the banal newbie syndrome. They are just crossing the threshold of the hall and just starting to lift something there, but they already know better than anyone that they need to “dry out” as soon as possible.

Getting rid of carbohydrates in their diet, they begin to eat only chicken breasts and cucumbers. And their workouts begin to resemble “high-repetition training from leading champions.” They sit on squirrels and do cardio at the limit of their capabilities until... until they completely lose strength and reach a state where they can no longer exercise.

This is quite natural, because, being in a drying mode - having excluded carbohydrates during strong physical exertion, any person begins to experience fatigue, drowsiness, a decrease in muscle performance, slower reactions, including when driving a car, answering complex questions, etc.

These reactions are completely physiological, but in professional sports, to maintain the performance of the brain and body during drying, athletes take at least:

• caffeine preparations to speed up nervous reactions and avoid “slowing down the mind”;
• thermogenics (EGT, green coffee, green tea, synephrine, clenbuterol) for maximum fat burning;
• protein isolate and BCAA for maximum preservation of muscle mass;

What is accepted “as a maximum” is a topic for a small encyclopedia. And it is in the preparations that the secret of the normal well-being of athletes during drying lies.

Part of the secret lies in character - athletes can “pull themselves together” and on stage they will smile and walk as if they had just eaten a hearty meal and had a great rest.

Not to mention the fact that professional athletes have a whole “arsenal” - massage therapists, doctors, cosmetologists. Athletes have the opportunity to relax after drying on the shores of the warm sea, take a course of restorative drugs, etc. Don't forget that sport is their job. For us who work and raise children, drying is a very big burden and... completely useless.

What to do?

Instead of copying the methods of professionals, put your energy into optimizing your diet - finally, exclude rolls, chocolates, cereals and instant cereals. You will lose weight without any drying.

If you are not a professional athlete, then you do not need to set yourself impossible tasks.

• Before “drying muscles”, “burning fat” and “building relief”, you must first go through a 6-8 week general physical fitness cycle, a 12-16 week cycle of gaining muscle mass and/or strength indicators, and only then – a fat burning cycle , or drying;
• in the “arrangement for those who do not want to have big muscles” it should be read like this: “before drying something, you must, at a minimum, master basic exercises, learn how to run well, and develop strength and endurance indicators that will allow you to simply withstand high-repetition training combined with diet.

Never start your journey in the gym with drying. To tighten your body, acquire clear contours and combat sagging, any general physical fitness program or basic strength training program that will be offered to you in any gym is sufficient.

The effect of drying on the female body

In modern bodybuilding, female athletes are massively abandoning low-fat diets, even during the period of pre-competition preparation. Getting enough omega-3 fatty acids is key to a healthy hormonal system.

Therefore, girls most often go on a keto diet, UD-2, or even on a diet, but not on a classic low-fat, high-protein diet for cutting.

In addition, the duration of drying should not exceed 6-8 weeks if you have already had menstrual irregularities. And the fact that most women have problems with reproductive function with extremely low body fat content should not be discounted.

In general, drying is not aimed at building a feminine, sexy figure, but at minimizing the fat layer. To achieve the result that we see on magazine covers, in fact, it is enough to adhere to a balanced diet and exercise 3-4 times a week. Therefore, if you do not set goals for yourself in sports, it is better to leave dietary extreme to the professionals.

The article was prepared jointly with fitness trainer Elena Selivanova.