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

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

Body drying for girls, women. Rules, exercises, food at homeBefore proceeding with drying, it is necessary to take into account a number of nuances listed below, and it is also recommended to consult with a specialist in order to identify possible contraindications in a timely manner and prevent negative consequences.

What is body drying

Drying is the forced burning of fat , while maintaining muscle mass, to reduce body volume and mark the relief of muscles.

There is a process of fat loss due to the acceleration of metabolism, with the correction of the nutrition system and the implementation of a set of exercises.

Body drying for girls, women. Rules, exercises, food at home
Body drying for girls at home is just as effective as in the gym. You should perform a set of exercises and adhere to a balanced diet.

Under these conditions, the drying result will become noticeable in 5 to 7 weeks. Proper drying of the body for girls is successful and its result will be fixed for a long time, if the process is carried out gradually, since when forcing side effects are possible.

Possible side effects include the following:

  • arrhythmia;
  • migraine;
  • fragility of bones;
  • menstrual irregularities, etc.

Proper drying of the body for girls has the following contraindications:

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

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

Before drying, it is recommended to consult a doctor.

Nutrition principles

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

Follow a low-carb diet should be from 2 to 5 months, followed by a transition to a balanced proper diet.

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

  1. Replacing fast carbs with slow ones.
  2. Reduce the amount of slow carbohydrates in the diet. Calorie reduction should occur gradually – first by 10%, then by 20% and 30%.

Examples of fast and slow carbohydrate foods.

Products Containing Fast (Simple) Carbohydrates Products containing slow (complex) carbohydrates and used in the proper drying of the body for girls at home
Sugar, sweets, chocolate Egg white (chicken, goose, quail)
Potatoes White Chicken Meat (Chicken Breast)
Bread, bakery products Fish, seafood
Grape Veal
Honey Buckwheat, oatmeal
Jams, jams, ketchup, mayonnaise Mushrooms
Ground rice, semolina Zero-fat cottage cheese

A low-carb diet provides the following dietary changes:

  1. Be sure to drink from 0,7 gallon to 3 pure water per day. Tea and coffee must be replaced with plain water, preferably unboiled. After the first week of drying, the amount of liquid should be gradually reduced.
  2. Excluded from the diet are fried, smoked, pickled, salty foods, fast food, pastries, sweets, snacks, sweet carbonated drinks, alcohol. Dried fruits and honey – in minimal quantities. It is better to replace tea with herbal tea.
  3. Eat small meals . The calorie content of the daily diet should not exceed 2300 kilocalories, and fall below 1300 kilocalories, on average, the calorie deficit should be from 20 to 25%.
  4. Fats should not be excluded from the diet for girls on proper drying of the body at home – it is preferable to replace animal fats with vegetable fats in order to avoid dryness and brittleness of nails, hair, and skin problems.
Body drying for girls, women. Rules, exercises, food at home
Vegetable fats improve the condition of the skin, hair and nails. Foods rich in vegetable fats should always be consumed, and not just during body drying.

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

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

There is a list of products with negative calorie content – they contribute to more intensive fat burning.

Negative calorie foods include the following:

  • broccoli;
  • cucumbers
  • Tomatoes
  • apples
  • spinach, celery root and herbs, parsley, arugula;
  • oranges, grapefruit, lemon;
  • cinnamon, ginger;
  • garlic, onion;
  • pumpkin, eggplant.

Indicative menu for the week

First day

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

Second breakfast  – cottage cheese of 0 fat content – 250 g, a handful of berries.

Lunch – boiled or steamed poultry breast – 300 g, with salad and cherry tomatoes.

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

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

Second day

Breakfast – cottage cheese of 0 fat content 250 g with a handful of raisins, a break of 30 minutes – a gla
ss of orange juice.

Second breakfast – seasonal fruit salad seasoned with lemon juice.

Lunch – steamed river fish – 300 g, a salad of raw carrots and beets with sesame oil and sesame seeds – 250 g.

Snack – 200 g of pearl barley stewed with mushrooms and carrots.

Dinner – boiled eggs – 2 pcs, any greens.

The third day

Breakfast – smoothie from soy milk, celery, halves of a banana and bran – 200 g.

Second breakfast – a salad of raw beets with sesame oil and raisins – 200 g, light mushroom soup without potatoes – 300 g.

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

Snack – steamed chicken breast with broccoli.

Dinner – a salad of squid and kelp, with sesame oil – 200 g.

Fourth day

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

Second breakfast – omelet from two eggs with tomatoes and herbs – 200 g.

Lunch – ear from river fish – 300 g, vegetable salad with avocado and tomatoes – 200 g.

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

Dinner – a green apple and a handful of walnuts.

Fifth day

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

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

Lunch – sea fish soup – 250 g, seasonal fresh vegetables (salad) – 200 g.

Afternoon snack – buckwheat porridge with a slice of boiled rabbit meat – 300 g.

Dinner – a salad of grated uncooked carrots and beets with bran and a handful of raisins – 200 g.

Sixth day

Breakfast – a salad of cucumbers, avocados, cherry tomatoes, bell peppers and herbs – 300 g, dressing – sesame oil.

Second breakfast – green apple, pear.

Lunch – cold beetroot soup – 300 g.

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

Dinner – meat broth, hard-boiled egg.

Seventh day

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

Second breakfast – brown rice with seafood – 250 g.

Lunch – tomato soup – 300 g with a slice of bread from wholemeal flour.

Snack – 150 g of Bulgarian cheese, bread, a handful of olives.

Dinner – Greek yogurt, a handful of dried fruits.

Protein Shake Recipes

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

Nutrition experts recommend choosing rice or sea protein because of its better digestibility.

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

Morning options

Cocktail “Joy of the Hazard”.  For preparation, you need 3’3 foot / spoon of vanilla protein, a handful of oatmeal, 1 cup of vegetable milk, canned or fresh peaches – 2 pcs. The ingredients must be mixed in a blender, consumed before breakfast or instead.

Orange Blast Cocktail   To prepare, you need 3’3 foot / spoon of vanilla protein, 1 cup of freshly squeezed orange juice, low-fat yogurt cups. Mix in a blender.

Options for cocktails before training. (in 20 minutes)

Cocktail “Coffee Charge”.  To prepare it, you will need 3’3 foot / spoon of chocolate protein, 1 cup of black coffee, 1 large spoon of honey, a handful of walnuts. Mix in a blender.

Cocktail “Chocolate Minion”.  To prepare, you will need 3’3 foot / spoon of chocolate protein, 1 cup of vegetable or skimmed cow’s milk, 1 banana. Mix in a blender, sprinkle with grated dark chocolate on top.

Cocktails after training

Princess of Spice.  To prepare, you will need 3’3 foot / spoon of chocolate-flavored protein, 1 cup of almond milk, a pinch of cinnamon, a pinch of ginger, half a banana. Mix in a blender.

“The best berry.”  To prepare it, you will need 3’3 foot / spoon of protein, a handful of fresh or frozen forest berries, 1 cup of almond milk, a pinch of vanilla sugar. Mix in a blender.

Protein-free cocktails

Cocktail “Strongman”.  To prepare it, you will need 100 g of cottage cheese 0% fat, 150 g of sour cream, chocolate chips, 2 small tablespoons of buckwheat honey. Mix cottage cheese, sour cream, honey in a blender and sprinkle with chocolate chips on top. Use before workout.

Super Sport Cocktail.  For cooking, you need Greek yogurt – 250 g, a pinch of vanillin, 200 g of cottage cheese 0% fat, 1 small spoonful of honey. Mix in a blender, use before training.

Quick drying. Weekly drying option for girls at home

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

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

Exemplary exercises for quick drying

Sports loads should be limited to 30 minutes , including low-intensity cardio and moderate weight training.

At the end of 7 days of emergency drying, fat-free dairy and sour-milk products, baked or steamed vegetables that do not contain starch should be gradually added to the diet, continue to drink water.

Proper proper drying of the body for girls

Proper body drying for girls has the following features:

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

Stage 1. Adaptation of the body to the drying process

The duration of the first stage is 7 days. Nutrition: 50% protein, 20% fat (preferably vegetable), 30% carbohydrates. The use of a minimum amount of salt and hot spices or a complete rejection of them.

The main set of exercises

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

  1. Push-ups from the floor with wide arms – 8-10 times, emphasis on the hands and knees, weight on the hands, palms are located on the line under the chest.
  2. The push-ups from the floor in the back-down position are 8-15 times, the emphasis on the hands and heels is sitting, the hips are raised above the floor, the arms are bent at the elbows for push-ups, the body goes down, when you go up, the elbows do not stretch to the end.
  3. Push-ups from the floor with hands pressed to the body – 8-10, the body parallel to the floor, emphasis on the knees and palms, elbows pressed
    to the body, with a downward movement of the arms are not spread apart.
  4. Lateral bends on the knees – 10 in each direction, the hips are perpendicular to the floor, the abdomen is pulled in.
  5. Lifting the body in a lying position on the stomach – 15 times, hands behind his head, hips pressed to the floor, legs do not come off, the look is directed down.
  6. Raising closed legs in a lying position on the stomach – 15 times, the body is pressed to the floor, hands under the chin, legs are strongly pressed to each other.
  7. The raising of closed legs lying on the back without lowering them to the floor is 15, the lower back is pressed to the floor, the lifting of the legs is due to the muscles of the lower abdomen.
  8. The bar – for 15 seconds – straight, lateral, reverse, the body remains elongated, the stomach and buttocks are in good shape, the shoulder blades are reduced.
    Body drying for girls, women. Rules, exercises, food at home
    When performing the “plank” exercise, you need to keep your back straight, avoiding sagging of the pelvis and knees.

It is necessary to make a minimum of 3 circles of the power complex on the arms, shoulders, waist muscles, back.

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

  1. Deep squats – 15 times, legs wider than shoulders, back straight, pull the pelvis back as if trying to lower yourself into a chair, linger at the bottom for 2 seconds, squeeze the buttocks and climb up.
  2. Plie squats – 20 pulsations, on legs spread to the sides, knees stretching to the sides, the thigh is a right angle with the knee.
  3. Rolling from foot to foot in the squat position – 20 times, the position, as when performing squats, with the transfer of weight from foot to foot.
  4. Swing straight legs back and up, resting on the elbows and knees – 15 times on each leg, weight on the hands, the foot when lifting is reduced and directed to the ceiling.
  5. Swing with a bent leg to the side – 15 for each leg, the position, as with backswing, the leg goes to the side and up, does not fall to the floor.
  6. Raising the hips in the supine position – 20 times, the back is pressed to the floor, the feet are at the hips, hands along the body. The hips are raised to the upper point, with the buttocks compressed.
  7. Mixing-breeding legs in a supine position – 20 times with the lower back pressed to the floor. The legs are held by the muscles of the lower press.
    Body drying for girls, women. Rules, exercises, food at home
    When mixing-breeding legs lying on their backs, it is necessary to control the angle of their rise. To increase the effectiveness of the exercise, you should maintain a 45 degree angle between the floor and the hips.

It is necessary to make 3 circles of the target power complex for pumping hips, buttocks, legs.

One circle of cardio includes the following exercises:

  1. Burpy – 10 times. On the count of “one” – sit down, lean your hands on the floor, on the count of “two” – jump back, on the count of “3 or 4” – push yourself off the floor, on the count of “5” – return your legs to their original position, on the count of “ 6 ”- jump up, hands through the sides also up for cotton.
  2. Jumping with simultaneous dilution of arms and legs to the sides – 10 times,
  3. Running with a high knee lift – 20 times.
    Body drying for girls, women. Rules, exercises, food at home
    Running on a site with a high knee lift contributes to the efficient burning of body fat.

You need to do at least 3 circles of cardio exercises.

Training plan for 1 week of drying

The ideal combination is: 4 training in cardio mode and 2 power. Training should take place intensively, the pulse should not fall below 220 minus age .

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

Training table for 1 week of drying.

1 day 2 day 3 day 4 day 5 day 6 day 7 day
Warm up for 15 minutes.

Power stage on hand, back 30 minutes.

Cardio 15 minutes.

Stretching 10 minutes.

Complete peace. Warm up 15 minutes

Cardio 30-40 minutes.

Stretching 10 minutes.

Peace, light cardio (walking). Warm up for 15 minutes.

Power stage on the hips, legs, buttocks, lower back 30 minutes.

Cardio 15 minutes.

Stretching 10 minutes.

Peace, light cardio (walking). Warm up for 15 minutes.

Cardio 30-45 minutes.

Stretching 10 minutes.

Stage 2. The main stage of drying the body

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

Exercise complex

The main power systems and cardio are used, the number of repetitions and circles increases. The second week of proper drying for girls at home includes at least 3 circles of exercises given in the first stage. For each exercise, 20 repetitions should be performed.

The third and fourth weeks include a minimum of 4 circles , in each exercise of 20 repetitions. As cardio, workouts are performed according to the Tabata protocol or intensive interval training using the main set of exercises.

In the third week, you can add weighting materials weighing from 500 g to 2 pounds per leg and arm.

Training plan for 2-4 weeks of drying

Tabata protocol is an interval training in which exercise is intensively performed for 20 seconds, rest lasts 10 seconds. You need to do 8 of these approaches – this is one circle. It takes about 4 minutes, and the strength of the effect is equal to half an hour of classes in the gym. To enhance the effect, you can perform 2 circles.

Training table for 2-4 weeks of drying.

Days of the week 1 day 2 day 3 day 4 day 5 day 6 day 7 day

2 week
Complete peace. Warm up for 10-15 minutes.

Power stage on legs and buttocks 30 minutes Tabata 1 circle – 4 minutes. Stretching 10 minutes.

Peace and light cardio for 30 minutes. Warm up for 10-15 minutes.

Power stage on arms and back for 30 minutes.

Tabata Protocol – 1 lap 4 minutes.

Stretching 10 minutes.

Peace and light cardio for 30 minutes. Warm up for 10-15 minutes.

Tabat protocol 2 laps – 10 minutes.

Hitch 10 minutes.

Complete peace.

3 week
Warm up for 10-15 minutes.

Power stage on the arms, shoulders, back 30 minutes.

Tabata Protocol 1 circle – 4 minutes target on hand.

Hitch – stretching for 15 minutes.

Peace and light cardio for 30 minutes. Warm up for 10 minutes.

Tabata Protocol – 2 rounds of 10 minutes.

Peace and light cardio for 30 minutes. Warm up for 10-15 minutes.

The power stage on the hips, buttocks, legs – 30 minutes.

Target protocol target on the legs and hips 1 circle – 4 minutes.

Hitch.

Complete peace. Warm up for 10-15 minutes.

Rope exercises 25 minutes.

Plank 2 minutes.

Hitch.


4 week
Peace and light cardio (walking). Warm up for 10-15 minutes.

Power stage on arms and back for 30 minutes.

Rope exercises for 15 minutes.

Hitch 10 minutes.

Peace. Warm up for 10-15 minutes.

Power stage on the lower body for 30 minutes.

Tabata protocol – target on the bottom of the body – 2 laps 10 minutes.

Hitch.

Peace and light cardio (walking). Warm up for 10-15 minutes.

Tabat protocol 2 laps – 10 minutes.

Plank 2 minutes.

Hitch 10 minutes.

Complete peace.

Stage 3. The final stage of drying the body

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

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

It’s important to know! Dietitians and therapists categorically forbid girls to often dry their bodies – this can lead to irreversible consequences, in particular, infertility.

Extra load when drying for the body

Proper drying of the body for girls at home can be supplemented by jumping rope, swimming, cycling, skiing, roller skating, jogging, Nordic walking.

Body drying for girls, women. Rules, exercises, food at homeEven simple morning runs with a dog will be out of place. These types of exercise are used as a warm-up or with low intensity on a day of rest.

Excessive loading during drying can lead to overtraining.

After drying, regular additional load will serve as an excellent means of maintaining the achieved shape.

Dietary supplements for drying the body

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

  1. Multivitamins – to speed up metabolism and maintain immunity. Among the wide assortment of modern multivitamin preparations, it is necessary to choose vitamins A, E, B, C, B and minerals such as calcium, magnesium, and iron. Take after meals 1 or 2 times a day with a little water.
  2. Fish oil – to improve metabolic processes. Fish oil is a source of polyunsaturated fatty acids and vitamin “youth” E. Available in capsules – the cost will vary from $ 1,09 – $ 4,5. depending on the manufacturer. Take fish oil 2-3 times a day for 1-2 capsules, washed down with water.
  3. Collagen – to improve the condition of ligaments and muscles. It is available in the form of tablets and in powder; by origin it is animal (pork) and sea. A wide range of high-quality collagen from Japanese manufacturers – comes with various flavors. 900 g of “Japanese” collagen powder will cost from $ 27. A packet of powder lasts for about 1 month, take it 2 times a day, stirring 1 scoop in a glass of milk or water and taking on an empty stomach. In parallel, collagen has a positive effect on the condition of the skin, hair and nails.

Proper drying of the body for girls at home is a process that requires perseverance and patience , but if all the necessary conditions are met, it will please a long-term result and a beautiful relief of a healthy, full of life, energetic body.

Useful videos about drying the body for girls at home

Drying the body for girls at home in stages:

Body drying for girls: effective exercises and diet:

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

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