Drying the body for girls at home

Drying the body is one of the methods of getting rid of excess weight, and during drying it is fat deposits that go away, and not muscle mass. To achieve the result, you will have to adhere to a low-carb diet and perform sports exercises.

Drying the body is a weight loss method that was originally developed for bodybuilders. However, the beautiful relief of the figure, which is obtained after drying, prompted not only athletes, but also ordinary people to use this method of dealing with excess weight.

The principles of drying in girls

To lose weight correctly, you need to adhere to the following principles of drying:

• A diet aimed at burning fat should continue for 30-60 days. More precise terms depend on what the initial thickness of the fat layer is.

• You need to enter the dryer smoothly.

• You should eat in small portions, but at least 5-7 times a day.

• You need to drink at least 2 liters of water.

• Calories should be counted throughout the day. Daily calorie content depends on the age of the woman, her weight and physical activity. The average daily calorie intake is 1500 kcal.

• Sports activities should be regular. Strength exercises should be combined with aerobic training.

• Carbohydrate food should be severely limited. But it is necessary to reduce its volume gradually, and not sharply.

• Breakfast should be solid.

• Dishes can be cooked in any way except frying.

• The menu should be limited to flour and sweet foods.

• Fats should be excluded, but they cannot be completely abandoned. The best source of fats is vegetable oil.

Body drying menu for girls for a month

First week

In the first week of drying carbohydrates per day, 2,5 g per 1 kg of weight should be supplied. They can be scooped from cereals (brown rice and buckwheat), vegetables and fruits.

The menu is based on the following products:

• Every other day you need to eat fish.

• Chicken breast is used as meat.

• Cheese is rarely eaten, but kefir and cottage cheese are often consumed.

• Be sure to have fresh vegetables, lettuce and greens on the table.

Vegetable oils and lemon juice should be used as dressings for salads.

Menu for the first week of drying:

The second week

In the second week of drying, the amount of carbohydrates should be limited to 1 g per 1 kg of weight. These products should be consumed in the morning.

Menu for the second week of drying:

Third week

In the third week of drying, the amount of carbohydrates consumed per day must be further reduced – to 0,5 g per 1 kg of weight. In addition, fruits are completely excluded from the menu.

Menu for the third week of drying:

Fourth week

On the fourth week of drying, carbohydrate foods are minimized. A day is allowed to eat no more than six tablespoons of porridge. You can’t eat carrots.

Menu for the fourth week of drying:

Formula for calculating BJU

To calculate the metabolic rate, you will need the following steps:

• Women: 655 + (96 * weight / kg) + (1,8 * height / cm) – (4,7 * age in years).

• Men: 66 + (13,7 * weight / kg) + (5 * height / cm_ – (6,8 * age in years).

The resulting figure must be multiplied by the activity coefficient:

• If a person leads a sedentary lifestyle and moves little, then multiply by 1,2.

• If a person goes in for sports 1-3 times a week, but the loads are not too intense, then you will need to multiply by 1,38.

• If a person trains 1-5 times a week, and the loads are moderate, then you will need to multiply by 1,55.

• When physical activity is high, then you need to multiply by 1,73

500 must be subtracted from the resulting value. The final figure will characterize the daily calorie content.

The next step is to calculate the calorie corridor:

• To determine the minimum daily calorie content, you should subtract 250 from the daily calorie content.

• To determine the maximum daily calorie content, you need to add 100 to the daily calorie content.

For example, if the average daily calorie content of a person is 1600, then he cannot gain more than 1700 kcal and less than 1350 kcal.

The last step is to calculate the amount of proteins, fats and carbohydrates. One gram of proteins and carbohydrates contains 4 kcal. One gram of fat contains 9 kcal. A day should be consumed 30-35% protein, 15-20% fat and 45-50% carbohydrates.

The calculation is done as follows:

1. Protein:

   • Minimum level: (1350 * 0,3) / 4 = 101 g.

   • Max Level: (1700 * 0,35) / 4 = 148g

2. Fats:

   • Minimum level: (1350 * 0,15) / 9 = 22 g. 

   • Max Level: (1700 * 0,2) / 9 = 37g

3. Carbohydrates:

   • Minimum level: (1350 * 0,45) / 4 = 151 g.

   • Max Level: (1700 * 0,5) / 4 = 212g

Drying the body after 40 years – the nuances

To undergo drying of the body after 40 years, you will need to draw up a nutrition program with a menu for 14-28 days. Equally important at this age is regular exercise.

After 40 years, you should cut down on the amount of carbohydrates consumed a little more. You need to be very careful when entering a diet, as well as when leaving it.

In addition to the standard menu, you can use nutritional supplements designed for athletes. For example, it can be: Yohimbine, Acetyl L-carnitine, Express.

List of allowed and prohibited products for drying the body

Drying diet should include proteins, fats and carbohydrates, but with an emphasis on the first component. Fast carbohydrates should be absent from the menu.

Permitted Products:

• Any fish.

• All vegetables except potatoes and legumes.

• Any meat: chicken, turkey, beef, veal, lamb, rabbit and nutria.

• Milk, cottage cheese, kefir, yogurt, tofu.

• Seafood.

• Chicken egg white.

• Greenery.

Restricted products:

• Boiled potatoes in their skins, baked potatoes.

• Hard pasta.

• Cereals.

• Nuts and dried fruits.

• Berries.

• Low fat cheeses.

• Chicken egg yolk.

• Beans.

• Wholemeal bread.

Prohibited products:

• Bread made from wheat flour and other flour products.

• Sweet.

• Soft wheat pasta.

• Mayonnaise.

• Canned foods.

• Smoked products.

• Sausage.

• Processed cheese.

Delicious and healthy recipes

Greek salad

To prepare the dish, you will need the following components:

• One lemon.

• Two teaspoons of dried oregano.

• Three teaspoons of minced garlic.

• A teaspoon of basil.

• Two tablespoons of wine vinegar.

• One romaine lettuce.

• A cup of olive oil.

• Two tomatoes.

• Cucumber, green pepper and red onion – 1 pc.

• 0,2 kg of feta cheese.

• A cup of olives.

• Salt and pepper to taste.

To prepare the sauce, you need to mix lemon juice with oregano, garlic, olive oil, wine vinegar and sugar. To obtain a homogeneous consistency, the sauce is whipped with a whisk and cooled.

Vegetables are cut, laid out in a salad bowl, poured with sauce, kept for a quarter of an hour and served.

Sea bass

To prepare the dish, you will need the following components:

• 4 stalks of green onions.

• Cilantro bunch.

• Toothed garlic.

• One lime.

• One jalapeno pepper.

• 1/4 cup lime juice and the same amount of olive oil.

• A teaspoon of honey.

• Two tablespoons of vegetable oil.

• 1,5 kg sea bass.

• Three tablespoons of flour.

You can serve corn tortillas with the dish.

Separately mix jalapeno, garlic, lime zest, cilantro, onion, olive oil, salt, honey.

The perch is rubbed with pepper and salt, rolled in flour and fried in a preheated frying pan. After the end of frying, the fish is poured with ready-made sauce and served with cakes.

Chicken with broccoli and almonds

The preparation of the dish will require the following products:

• 0,35 kg chicken fillet.

• 0,5 kg of broccoli.

• Chili flakes – 1/2 teaspoon.

• Roasted almonds – 0,1 kg.

• A teaspoon of sesame oil.

• Salt, pepper and olive oil to taste.

Chicken fillet is rolled in seasonings, fried in a hot frying pan, then cooled and cut into strips. Broccoli is boiled in boiling salted water for several minutes. They are fried in olive oil along with chili flakes, at the end of frying add chicken fillet and almonds. The dish is poured with sesame oil, salt and pepper. Roast for another two minutes.

Shrimps with garlic and honey with broccoli garnish

The preparation of the dish will require the following products:

• 0,45 kg shrimp.

• Two tablespoons of garlic.

• A teaspoon of ginger root.

• Half a cup of honey.

• 1/4 cup soy sauce.

• 1,5 cups of broccoli

They mix garlic, honey, ginger and soy sauce – this is a marinade for shrimp, but you need to take it not all, but only 1/3 of it. Marinating time is 60 minutes. Broccoli is stewed in two tablespoons of the sauce for five minutes. In the same place, shrimp are stewed for minutes. When the shrimp are cooked, add broccoli again and heat for another 3 minutes. The finished dish is poured with the remnants of the marinade.

Chicken fillet with asparagus and lemon wedges

The preparation of the dish will require the following products:

• 0,4 kg chicken fillet.

• 1/4 cup flour.

• 4 tablespoons of butter.

• 2 cups asparagus.

• Xnumx lemon.

• 2 tablespoons of honey.

• To taste: salt, pepper, lemon pepper seasoning.

• For decoration, you need chopped parsley.

The chicken is beaten until the fillet is 1 cm thick. Roll the fillet in flour with salt and pepper, fry in butter for three minutes on each side, sprinkle with lemon pepper on top.

The asparagus is sautéed in a frying pan until it turns a bright green color. The asparagus is removed, after which the lemon is fried in butter for two minutes. Now again lay the asparagus, chicken and lemon in layers in the pan, carefully warm it up. You can pour sauce over the dish. To prepare it, honey is melted together with butter, in the same fat that remains after frying chicken and lemon. This will give the dish a lemony taste.

Противопоказания

Drying the body is unacceptable in the presence of the following contraindications:

• Diseases of the liver.

• Carrying a child.

• Diseases of the digestive system.

• Diseases of the urinary system.

• Diseases of the heart and blood vessels.

• Lactation.

• Diabetes mellitus and other pathologies of the endocrine system.

Drying tips for girls at home

In order for the drying of the body, carried out at home, to have an effect, it is necessary to adhere to the following recommendations:

• You need to eat every 2-3 hours, which will avoid sharp jumps in blood sugar levels.

• Drink clean water every hour. To calculate the amount of water that should be drunk for knocking, you need to multiply your weight by 0,03.

• Every day you need to monitor the calorie content of food eaten.

• Every fifth day you need to do carbohydrate. At this time, you should increase the amount of carbohydrate food consumed, which will prevent the burning of muscle mass.

• Women can stick to drying for 12 weeks and men for 8 weeks. If drying is practiced for the first time, then its duration should not exceed 5 weeks.

• Be sure to exercise while drying.

• When the amount of carbohydrates consumed is on the decline, you need to increase the amount of protein food to 2-3 g per 1 kg of body weight.

• In order to prevent a failure in metabolic processes, it is necessary to reduce the daily calorie content of the diet smoothly, and not sharply: by 200 kcal in 7 days, but no more.

• Taking vitamin-mineral complexes will avoid slowing down metabolic processes.

• If the “weight has risen”, then the body should arrange a two-day “carbohydrate boom”. This activates the thyroid gland.

• Fast carbohydrates should be avoided, such as soft wheat pasta or white rice.

• To speed up the process of burning fat, you need to completely abandon carbohydrate foods once every 1 days.

• The intake of casein protein will allow you not to feel hungry and will prevent the development of catabolism.

• Before each workout, you need to take L-carnitine. This will increase the number of calories burned by 2 times.

• On the days when you have to train, you should not drastically limit the amount of carbohydrates consumed.

• Before training, you need to eat slow carbohydrates or drink whey protein.

• Once a day, you need to eat a serving of fatty fish. A portion does not contain more than 200 kcal, but the fats that are part of it have a positive effect on the process of losing weight.

• Dinner should consist mainly of protein foods. You can completely replace these products with casein protein with low-fat milk.

Training during the drying period of the body

For drying the body to be successful, you need to train. And you can do it even at home.

To create a training plan, you must adhere to the following recommendations:

• Strength exercises should alternate with aerobic.

• Twice in 7 days you need to do strength exercises and three times aerobic. Examples of the most effective aerobic activities: swimming, running, cycling, step aerobics, jump rope, rowing, roller skating.

• Aerobic exercise is best done in the morning, immediately after waking up.

• The pulse during training should be 120 beats per minute.

• The optimal duration of a workout is 45 minutes – 1 hour.

• It is good to use a heart rate monitor during exercise.

• The body must recover. To do this, two days a week must be exempted from training.

• There should be 2 hours before the start of classes and XNUMX hours after them.

Workout plan

The presented training plan is designed to work out the main muscle groups. It is suitable for beginners. Exercises should be performed 10-15 times, 3 sets each. After two months, the number of approaches can be increased to four.

To begin with, you need to train three times a week, and then you can increase the number of sessions to four. One workout time is 60 minutes. Subsequently, the time is increased to 90 minutes.

Workout 1. You need to start your workout with a warm-up.

• Twisting lying on the floor.

• Deadlift using dumbbells.

• Dumbbell bench press from a sitting and standing position.

• Squats with dumbbells.

• Push-ups from the bench at the back.

• Lunges with dumbbells.

• Single dumbbell row with body tilt.

• French press with dumbbells.

You need to complete the workout with a hitch, which lasts 2-5 minutes.

Workout 2. You need to start the exercises with a ten-minute warm-up.

• Raising the legs from a prone position.

• Climbing into a chair using dumbbells.

• Bench press with a wide grip.

• Stretching from a standing position with dumbbells.

• Incline dumbbell raise.

• Lunges with dumbbells.

• Side bends with dumbbells.

• Bend arms with dumbbells from a standing position.

• Lifting on socks with dumbbells.

You need to complete the workout with a 2-5 minute hitch.

Popular Questions

• Why do girls need drying? Most often, professional athletes resort to drying, who want to make their muscles more prominent. However, drying is increasingly practiced by ordinary people who want to get rid of excess weight. Experts do not recommend drying for non-professional purposes or against the rules, so as not to harm the body.

• If I skip a meal, can I have two servings next time? You can’t do that. The calorie content of one serving should be no more than 300 kcal, and a maximum of 500 kcal. The body will not be able to spend more than this volume and will store excess calories in fat.

• Carbohydrates need to be completely removed from the menu in order to increase drying efficiency? No, you shouldn’t do that. If you refuse carbohydrate foods, then metabolic processes will be disrupted. In addition, the body may begin to burn muscles. There is also a risk of developing ketoacidosis.

• Is drying harmful to health? If you follow all the rules, then drying will not harm your health. However, you can start training only if there are no contraindications. 

• What drying option is optimal for a girl? The approach to drying the body should be comprehensive. Training should be combined with diet and sports nutrition.

• How many kilograms can be lost in 7 days of drying? Average losses are 0,5-1,5 kg. The result largely depends on the initial weight. If it goes away faster, then you should eat more carbohydrate foods so as not to harm your own body.

• Will it be possible to dry in 5 days? Yes, it is real, but it is associated with health problems. The effect of such drying will be short-lived.

• How long can drying last so that it does not harm health? For girls, this period is 12 weeks, and for men, 8 weeks. In the future, the result must be maintained and consolidated with the help of training and restrictions on the menu.

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