Protein drying of the body menu for the week. Drying the body: diet and training process. Safe Fat Loss Limits

Drying the body - diet, eliminating subcutaneous fat deposits, complemented by intense physical activity. Its main difference from other methods of losing weight is the preservation muscle mass and reducing the amount of body fat due to carbohydrate deficiency.

As you know, excess carbohydrates that enter the body and are not wasted for energy have the ability to transform into adipose tissue. Whereas, limiting the consumption of foods rich in carbohydrates leads to the breakdown of existing fat tissue reserves to obtain the same energy.

Curious! Cutting diet is a popular way to remove body fat, successfully used in bodybuilding and fitness.

Rules for an effective diet

Basic principles:

• food frequency - up to 5 times a day;
• small portions;
• drinking up to 2.5 liters;
• reducing salt intake;
• compulsory breakfast;
• 2/3 of the daily diet is consumed in the first half of the day;
• dinner consisting exclusively of protein products;
• gradual abandonment of foods rich in carbohydrates;
• daily control of calories entering the body;
• regular training: aerobic or a complex combination of cardio and strength exercises;
• refusal to eat one hour before and 2 hours after sports activities;
• compliance with diet conditions for up to 6 weeks;
• regular weighing.

Nutritional Features

The diet when drying the body consists of a predominantly protein diet, a minimal amount of vegetable fats and a gradually decreasing amount of carbohydrates.

Remember! Whole grain cereals are an important source of dietary fiber necessary for the proper functioning of the intestines. At the same time, brown rice and buckwheat can be consumed only at the first stage of using the diet.

The main sources of protein when following a body drying diet for women are:

• egg whites;
• white fish meat;
• chicken breast;
• turkey fillet;
• veal;
• beef;
• skim cheese;
• 1% kefir;
• 1% yoghurt
• a variety of seafood: squid, seaweed, scallops, shrimp, shellfish and others.

• cereals: buckwheat, pearl barley, oatmeal;
• pasta made from whole grain or rye flour;
• oat bran;
• fresh vegetables: cabbage, peppers, garlic, cucumbers, tomatoes, beans and various greens;
• unrefined oil obtained by cold pressing;
• nuts: walnuts, pine, hazelnuts;
• soy products: tofu, milk and others;
• drinks: water, unsweetened green and ginger tea;
• additional products: cinnamon, cocoa, honey, dried fruits.

Important! The drying diet for girls allows the consumption of vegetable oil in slightly larger quantities compared to the male version of the diet.

When following a dietary diet, the consumption of fruits is excluded, with the exception of grapefruits, lemons, kiwis and apples, green varieties. As well as sweet, alcoholic and carbonated drinks, flour products, smoked, salted and canned foods, fast food.

In the initial 2 weeks of the diet, carbohydrate consumption is allowed in the ratio: 2 g per 1 kg of weight. Over the next 2-3 weeks, the carbohydrate diet is reduced by 2 times.

During this period, you can additionally use special sports nutrition, rich in proteins.

Diet for drying the body: menu for women

Sample diet for a week:
Monday

• For breakfast: porridge, 2 proteins, unsweetened tea.
• For lunch: vegetable cream soup, chicken breast.
• For an afternoon snack: yogurt, some dried fruit.
• For dinner: baked fish, broccoli.

Tuesday

• For breakfast: steamed protein omelet, orange, skim milk.
• For lunch: baked beef or veal, vegetable salad.
• For an afternoon snack: cottage cheese, vegetables, kefir.
• For dinner: seafood, tomatoes.

Wednesday

• For breakfast: oat bran, dried fruits, tea.
• For lunch: fish soup, boiled fish, rice.
• For an afternoon snack: cottage cheese with honey.
• For dinner: vegetable salad, baked fish.

Thursday

• For breakfast: porridge, 2 squirrels, tea.
• For lunch: stewed or boiled squid, vegetable salad.
• Afternoon snack: boiled cauliflower
• For dinner: cottage cheese, yogurt.

Friday

• For breakfast: steamed protein omelet, fresh vegetables, tea.
• For lunch: rice, turkey breast, greens.
• Afternoon snack: baked beans
• For dinner, steamed fish, seaweed.

Saturday

• For breakfast: 2 proteins, vegetables, tea.
• For lunch: stewed mushrooms with chicken fillet, greens.
• For an afternoon snack: low-fat cottage cheese with kefir.
• For dinner: buckwheat with turkey breast.

Sunday

• For breakfast: porridge, dried fruits or nuts, tea.
• For lunch: fish, grilled vegetables.
• afternoon snack: cottage cheese.
• For dinner: squid, salad.

Important! During the first week of following a diet when drying the body, it is permissible for women to use 1 piece of permitted fruit as a snack; in the second week, the amount of fruit consumed as a snack must be halved. From the third week there is a complete refusal of fruits. During this period, you can use nuts or kefir for snacks.

Reducing the consumption of cereal products begins from the 4th week, from the 5th week only protein foods and vegetables remain in the diet.From the 6th week, a gradual return to the diet of the first week.

Drinking water during the drying diet accelerates the process of food absorption.

Disadvantages and Limitations

An imbalance in diet is the main disadvantage of this method of losing weight. This is especially true for the second, more strict period of dieting. Therefore, for girls, it is recommended to use the body drying diet no more than once every six months.

Refuse this method of receiving slim figure It is worth it in the presence of diseases associated with the digestive organs, heart and blood vessels, liver, kidneys, dystrophy, diabetes, as well as with heavy mental stress, pregnancy, lactation.

Important! Cutting is unacceptable if there is not enough muscle mass. In this case, it is better to choose other methods of losing weight.

Drying the body - the diet is quite strict, requiring a certain psychological mood And physical training. Involvement in such methods of losing weight is unsafe for health, as it can lead to severe intoxication of the body due to the accumulation of ketone bodies formed as a result of the breakdown of fats and other metabolic processes.

On initial stage cutting diets for women due to the limited supply of carbohydrates, there is a low sugar content in the blood, which provokes attacks of weakness.

At the last stage of following the diet, an unpleasant odor coming from the mouth and attacks of dizziness may appear; in this case, it is necessary to drink natural juice obtained from sweet fruits and berries to compensate for the glucose deficiency.

Express drying option

To get results within a week, with small deposits subcutaneous fat For girls, it is recommended to use the express drying option. This method, although more stringent, is nevertheless popular due to its short-term nature.

For girls, the diet menu when drying the body is also dominated by foods rich in proteins, and the main chie is maximum rejection of carbohydrate foods and fruits and minimal consumption of vegetables and cereals, starting from the first day.

The combination of this 7-day diet with daily intensive training in the gym under the guidance of an experienced trainer give quick and tangible results.

The cutting diet helps you lose more than 10 kg and get an attractive muscle definition. To maintain the elasticity of the skin and prevent its flabbiness, sagging and the appearance of cellulite, during the period of weight loss it is recommended to combine dietary nutrition with fairly intense daily physical activity. gym, massage, wraps, taking multivitamins and a good night's rest.

Corbis/Fotosa.ru

I recently talked about how to eat during the period. As a rule, after this, bodybuilders begin drying out their bodies: they now create a menu in order to minimize fat deposits and draw muscle relief. But the cutting diet is also popular among girls who are not training hard, but just want to lose weight.

One way or another, the purpose of drying is to get rid of excess fat and at the same time preserve muscle mass as much as possible (in small quantities, by the way, it will inevitably be lost anyway). What should you do to dry your body?

Many people think that to do this they should exclude fats from the menu and reduce their carbohydrate intake to almost zero. Either would be a big mistake.

Everyone needs fat in their diet: for the normal functioning of various body systems, to maintain hormonal levels. Even if you are losing weight, about 10% of your diet should be fat. But it must be vegetable, and from animal fats - only fish.

Carbohydrates should also not be thrown out of the diet. Many people hope that the body will begin to use fat deposits as an energy source. Meanwhile, he draws energy from proteins, adding to the work of the liver and kidneys. At the same time, the small amount of carbohydrates that you do eat turns into fat: being hungry, the body tries to accumulate resources. So forget about no-carb diets!

To start the process of drying the body, the menu needs to be balanced in a certain way, including slightly limiting carbohydrates (of course, I’m only talking about grains and fruits, because sweets and starchy foods need to be excluded completely!). And there are two food options here. You need to try each of them to see if it's right for you. The first option is to eat daily according to a plan with a normal amount of carbohydrates, excluding them (grains and fruits) in the last two meals. This is the first day menu which you will see below.

The second option is to arrange carbohydrate rotation. The first day is the norm of carbohydrates, the second and third are a low-carbohydrate diet with a minimum amount of fat, the fourth day is a high-carbohydrate diet. You can study such a rotating menu below. Repeat these cycles throughout the drying period of the body. Menu based on carbohydrate rotation, activates metabolism, and some people use it to burn fat even better than with low calorie diet. Here you need to try everything for yourself!

If you are drying after gaining muscle mass, then you need to gain twice as long as drying. For athletes who are preparing for competitions, the period of gaining muscle mass usually lasts six months, and cutting - three months. If we talk about the result, in a couple of months you can gain 5-6 kg (both muscle and fat), and then lose 3-4 kg of fat in a month.

If your goal is to dry your body, the menu needs to be selected individually, based on your weight and body characteristics. I will give an example of a diet for women weighing 60-70 kg and height 152-168 cm and men weighing 80-90 kg and height 175-187 cm.

Drying the body: nutrition program for women (initial weight 60-70 kg, height 152-168 cm)

Day one: normal

1 - 60 g fish, a couple of sprigs of parsley, 30 g boiled rice, 1/2 orange

2 - omelet made from two whites, one whole egg and 1/2 cup milk

3 - 60 g chicken (fillet), 30 g boiled buckwheat, 1 tomato, 3 olives

4 - 100 g cottage cheese (0%), 1 banana, 1/2 orange

1 - omelet made from two whites, one whole egg and 1/2 cup milk

2 - 60 g veal, 1/3 sweet pepper, 2 lettuce leaves, greens

3 - 80 g fish, 150 g cauliflower (broccoli, zucchini, asparagus), 2 lemon wedges

4 - 300 ml kefir or 100 g cottage cheese (0%)

1 - 30 g oatmeal, 1 tablespoon raisins, 3 dried apricots

2 - 3 egg whites, 30 g rice, 1/2 orange, a couple of sprigs of herbs

3 - 70 g veal, 30 g boiled rice, 2 lettuce leaves, 1 tomato, 3 olives

4 - 120 g cottage cheese (0%) or 125 g natural yogurt (0.1%)

Drying the body: menu for men (initial weight 80-90 kg, height 175-187 cm)

Day one: normal

1 - 200 g chicken, 200 g potatoes, 1 leaf of Chinese cabbage, 1 tomato

2 - 250 g cottage cheese, 1 banana, 2 tangerines

3 - 200 g fish, 300 g rice, 1/3 sweet pepper, 3 leaves of white cabbage

4 - 100 g veal, 5 boiled proteins, 150 g boiled potatoes, 2 leaves of Chinese cabbage

5 - 200 g chicken, 60 g boiled rice, 3 lettuce leaves, 1 tomato, 1/3 sweet pepper, 1 tablespoon olive oil

6 - 200 g fish, 70 g pasta, 2 lettuce leaves, 1 tomato

7 - 200 g chicken, 200 ml orange juice

Days two and three: cut carbs

1 - 200 g fish, 100 g white cabbage, 1 tomato

2 - 8 boiled whites, 2 oranges

3 - 200 g chicken, 150 g zucchini, 2 lemon slices, parsley

4 - 8 boiled proteins, 2 grapefruits

5 - 200 g fish, 100 g white cabbage, 1 tomato

6 - fruit salad: 1 orange, 1/3 grapefruit, 10 grapes, 1 kiwi, 1 walnut kernel, 10 almonds, 2 teaspoons pumpkin seeds

7 - salad: 2 cans of tuna in its own juice, 1 teaspoon of olive oil, 2 lettuce leaves, 1 green onion, 1/2 tomato, 1 mashed bread

Day four: increase carbohydrates

1 - salad: 100 g chicken, 1 boiled protein, 100 g boiled potatoes, 3 leaves of Chinese cabbage, 1/3 sweet pepper, 1/2 cucumber

2 - 200 g cottage cheese, 200 ml kefir, 4 tangerines

3 - 100 g chicken, 2 soft-boiled eggs, 150 g boiled potatoes, 2 lettuce leaves, 1 tomato, 1/3 sweet pepper

4 - fruit salad: 1 orange, 1/3 grapefruit, 10 grapes, 1 kiwi, 1 walnut kernel, 1/2 apple

When forming perfect body impossible to lose at the same time fat mass and build muscle. These processes occur in stages: first of all, a person loses weight, and only after that muscle growth begins. However, experienced bodybuilders know how to combine these actions without wasting time. They use a drying method: combination special diet with physical exercise.

But you need to understand body drying diet for girls has its own characteristics, so they need to be more attentive to this type of weight loss. Since the purpose of physical activity is not only to lose weight, but also to acquire a beautiful relief body, then the training program consists of two parts. At the first stage, the bodybuilder focuses on strength exercises, which are designed to accustom the muscles to heavy loads. At this time, the process of losing weight is slowed down. After such preparation, the next stage of body construction begins - drying. At this time, the bodybuilder switches to a new diet, high in protein and reducing carbohydrates to a minimum. But this approach is not always appropriate for girls.

Cutting is a process that combines weight loss and muscle building. Sports play a major role in this.

To achieve success, you must adhere to certain rules when performing exercises:

• The transition from one type of training should be as smooth as possible so as not to harm the functioning of the body’s cardiovascular system. Before moving from strength exercises to relief exercises, you need to rest. The same can be said about the new diet - you can’t suddenly go on a carbohydrate-free diet.
• Rest does not mean giving up completely physical exercise, and a gradual reduction in the number and intensity strength training. For a gradual transition from one type of activity to another, 3-5 days are enough.
• There is no need to place much emphasis on aerobic exercise in an effort to quickly say goodbye to fat deposits. Cardio loads should remain at the same level.

The main idea of ​​a low-carbohydrate diet is to avoid foods that fill the body with quick energy. This is because an excessive amount of carbohydrates cannot be fully processed by the liver, and the excess is stored in the body in the form of fat deposits.

Please note: But the idea that you need to eliminate carbohydrates completely is not correct. After all, a lack of glucose will lead to the formation of insoluble fats (ketone bodies). When they enter the bloodstream, they poison the body with toxins.

Rules for safe weight loss

Obviously, a long-term no-carb diet is considered harsh and is not suitable for healthy weight loss. Therefore, the maximum time to follow this diet is 5 weeks.

Moreover, throughout the diet you must adhere to the following rules:

• Abundant water consumption. Thanks to the large amount of fluid, ketone fats and toxins are washed out of the body. In addition, water, as a natural catalyst, accelerates the breakdown of amino acids and is involved in muscle building.
• Counting calories. Each girl has her own permissible calorie intake limit, and it is calculated using a simple formula: 12 kcal per 1 kg of weight. At the same time, most of the diet should consist of animal proteins - cheese, fish, cottage cheese, milk, eggs.
• Fats do not need to be completely removed from the diet. It is important that they enter the body along with natural products - cottage cheese or milk. And you shouldn't consume fat on the day of your workout.
• Meat, namely beef, should not be consumed during this period, because... it is indicated during training aimed at muscle growth. And now the body requires proteins.
• Proteins can be consumed in the first half of the day, and it is better to leave plant foods for the evening.

Carbohydrates should not be completely excluded from the diet. It is important to reconsider their quality: instead of simple carbohydrates in the form of sweets and baked goods, you should definitely consume vegetables, fruits, and grain bread. But don't go too heavy on protein bars.

How to create a diet

The main rule of entering a diet is moderation. That is, you don’t need to limit yourself too much in the first week of carbohydrate fasting. The main emphasis is on the second, third and fourth weeks. Let's look at a detailed monthly meal plan for each week separately.

Detailed menu for the first week of weight loss

To confidently move towards the desired result, it is worth creating a detailed menu for women. To do this, it is advisable to record the amount of protein and carbohydrates consumed. As mentioned earlier, you should not drastically reduce the amount of carbohydrates. For example, if for a woman weighing 60 kg the average daily requirement is 120 grams of carbohydrates, then this amount should be reduced by 10% every day. It is worth choosing foods that contain complex carbohydrates, such as buckwheat or other whole grain cereals. Do not forget about natural proteins at this time - eggs, chicken, fish. Remove salt and seasonings from your diet, getting used to the natural taste of food. In case of severe hunger, you can have a snack with a green apple or grapefruit (no more than 100 g).

The table shows a diet for drying the body using an example detailed menu for a week, which is suitable for girls.

The example of the first week shows the menu for each day of the week.

Second week

When the body begins to get used to the new schedule, the process of drying the body intensifies. The diet excludes fruits, and the formula for calculating carbohydrates changes: 1 gram of carbohydrates is allowed per 1 kg of body weight. For a woman weighing 65 kg, it is allowed to eat no more than 65 grams of carbohydrates per day, not forgetting that in the future this amount will be further reduced.

Now proteins make up 80% of a woman’s daily diet, the remaining 20% ​​are fats. Moreover, carbohydrates and fats can be consumed only in the morning and afternoon meals, in the evening - only proteins (boiled chicken, yogurt, cottage cheese). Seasonings and salt should be completely excluded. The diet for drying the body for girls in the second week is characterized by less resistance of the body, the process of losing weight is faster and easier.

Third week

During this period, the amount of carbohydrates is reduced to a minimum and does not exceed 0.5 g per 1 kg of body weight. Now it is especially important to monitor the body’s reaction, since a low-carbohydrate diet can have a bad effect on your well-being. Alarming symptoms such as weakness, dizziness, or the appearance of acetone in the blood may appear. To minimize the negative consequences of the diet, it is recommended to take a course of vitamins. To normalize your condition if you feel unwell, you can drink a glass of fruit juice.

Please note: Mandatory products include proteins: chicken fillet, milk, cottage cheese. Grains will have to be excluded. You can drink no more than 1.5 liters of water.

Fourth week

The next weekly stage is similar. But the state of health must be given increased attention. If you feel weak and generally unwell, you can return to the menu of the second week.

Fifth week: return to normal

The fifth week is the final week of the diet. It is dedicated to bringing the body back to its previous state. For this, the menu of the first week is used, the usual amount of water is returned. Don't forget about sports training for weight loss at home.

Important! This diet is designed for only 5 weeks; you should not exceed the recommended drying time, so as not to harm the body.

Is it possible to combine body drying with other diets?

Of course, you can choose from other diets for the drying period. But at the same time they cannot be called easy. For example, the 16/8 diet involves fasting for 16 hours a day, and eating normally for the remaining 8 hours. The fasting period should cover the time after waking up. That is, if a woman goes to bed at 23.00 and wakes up at 8.00, then the first meal is allowed only at 15.00. You should approach the choice of foods wisely: you should not eat fatty and high-calorie foods, spicy and smoked foods. Instead, you need to lean on fruits, vegetables, and grains. You can drink unsweetened drinks: tea and coffee in reasonable quantities.

The video presents effective exercises for women when drying the body:

The following video will help you decide on the feasibility and usefulness of such a diet:

Drying the body for girls allows you to give your muscles more definition, based on two fundamental factors - well-structured training and diet. The aerobics and athletics program must be planned down to every detail and carried out one hundred percent correctly.

The drying period requires not only proper training, but also a thorough accounting of all calories consumed. If the body lacks nutrients, the process of gaining definition is significantly slowed down. This can have negative consequences both for the figure and for the whole body.

Many people mistakenly believe that both women and men dry themselves according to an absolutely identical pattern. The period of giving the muscles definition in girls is characterized by less presence of aerobics and almost the same amount athletic exercises, and nutrition in general should be completely different.

Reducing your daily calorie intake and taking fat burners certainly helps you gain the desired definition, but it leads to a reduction in muscle volume. Nutrient deficiencies force the body to seek additional source nutrition that becomes muscle tissue.

You can preserve both muscle mass and gain relief without any fat-burning drugs or a drastic reduction in your usual diet. It is enough to simply redistribute the amount of nutrients - percentage protein (protein), fats, carbohydrates in the diet.

It is important to understand that carbohydrates are divided into simple and complex. The former, which include confectionery and flour products, provoke obesity. Use complex carbohydrates(pasta, black bread, cereals) in moderate quantities has a slight effect on weight.

The amount of both simple and complex carbohydrates during drying is necessarily reduced. It should be smaller in volume than the proteins consumed during this period.

Women weighing from 50 to 55 kg should consume no less than 100 g of protein per day. If the weight exceeds the norm due to muscles, the dose of protein is much higher. A girl with 10 kg of muscle mass, that is, weighing 65 kg, needs at least 160 g. Two-thirds of this dosage should come from animal food and protein powder.

Fatty foods, if present in the diet in minimal quantities, do not cause any harm. This also applies to the drying period. The main thing is not to exceed the required norm, that is, use fatty foods only in those volumes that the body needs. The maximum daily dosage of fat in the menu of a girl working out to give her muscles definition cannot exceed 10%. Most, that is, 60% should be exclusively proteins, and from 25 to 30% should be carbohydrates.

The daily calorie intake for women who are cutting is from 35 to 40 kcal per 1 kg of body weight. You need to eat five to six times a day with short breaks and extremely small portions, each of which should not contain more than 40 g of protein. Long intervals between meals, on the contrary, slow down the metabolic rate, which leads to obesity.

You can eat food immediately before going to bed, but in small portions and exclusively from high-quality and healthy food. The best option would be cottage cheese or a protein shake. They are easily digestible, satisfy hunger, contain important nutrients for the body and maintain the metabolic rate at a good level.

The carbohydrate component of the diet is reduced gradually. During the first week of drying, the amount of nutrient is reduced and maintained at 40%, and in the next 7 days it is reduced to 35%. And only from the third seven-day period they switch to 25-30%.

The return to normal nutrition should also be gradual. Otherwise you can't do without negative consequences both for the figure and for the function of the gastrointestinal tract.

Most modern girls want to have a slender silhouette, but not work out on exercise machines or do any exercises, preferring a less active way of losing weight - dieting. Drying cannot take place without training, which involves performing exercises that involve the maximum possible number of muscles.

The main condition proper drying is to maintain muscle mass. Otherwise, if you don’t do this, that is, don’t train, the body will simply begin to feed on the existing muscles, as it will perceive it as an unnecessary energy burden. But, returning to the issue of nutrition, the transition from carbohydrate to protein foods should be without specific and strict restrictions.

The girls' menu for the drying period can be based on the following products:

• Basic - boiled protein, lean chicken breast, steamed, boiled or baked, boiled squid fillet, lean boiled white fish - foods that can be eaten without any time restrictions.
• Controlled carbohydrate sources - buckwheat and oatmeal, diabetic rye pasta, cabbage, greens, cucumbers, others vegetable crops, except for root vegetables, the amount of nutrients in which is calculated according to recipes and tabular data.
• Drink. You should drink only clean water and unsweetened ginger tea.

Sugar is completely excluded from the drying diet. It is not added not only to drinks, but also to food.

The following are completely excluded from the diet:

• dairy products due to the monosaccharide lactose, which is milk sugar;
• fast carbohydrates, which are sweets and flour products;
• fats, that is, no lard or fried meat.

The optimal maximum limit for fat loss is 200 g. Of course, you can lose much more, but this can lead to a sharp deterioration in well-being and disruption of the normal functioning of the body.

Girls of any build and weight should lose no more than 1.5 kg per week. If the process of losing weight occurs at a much higher speed, then the muscles lose quality and shape, as the body begins to drink muscle fibers.

You should never violate or neglect calculations when performing strength and aerobic training. Aerobics also puts a lot of stress on the body. It requires exactly the same amount of energy as strength training.

If the fat layer is small, then girls should generally minimize aerobic exercise. You should exercise according to the “pumping” principle, when muscles are pumped up through high-volume training with low intensity.

Modern sports supplements They are highly effective and beneficial both for the body and for the relief. They contain vitamins and amino acids that stimulate the functioning of the kidneys, liver, and gastrointestinal tract. So that they bring maximum benefit, you need to know everything about how to take sports nutrition correctly.

Creatine

It is an effective product for achieving excellent results in bodybuilding. Women should take creatine and ribose during the drying period only when they want not only to gain definition, but also to lose the maximum amount of body fat. Taking the supplement is necessarily accompanied by an increase in aerobic exercise. This is due to the fact that ATP reserves expended during training are replenished with creatine, and not with your own muscle tissue.

Protein

Indicated for use during the “relief” cycle for all girls. It, unlike meat, eggs, fish, does not require a large amount of energy. Taking a protein shake and amino acids allows you to get protein, but without significant energy losses.

Girls with a weight exceeding the ideal by 8-10 kg, not because of fat deposits, but mainly due to muscles, should take creatine instead amino acid complexes and protein. Both BCAA and protein powders have worked well. They will also be useful for girls with curvy figures.

Before starting and after completing a workout, it is recommended to take 5 g of BCAA. Protein shakes drink 60 minutes after training, and one and a half or two hours before training, use any sports product with a high content of natural protein and a small amount of carbohydrates. It is acceptable to take BCAA in the morning (also 5 g), and before bed you can drink casein protein or eat low-fat cottage cheese.

It should be remembered that excessive enthusiasm for both strength and aerobic exercise, like improper sports nutrition, will not be able to bring desired result. The effect will be one way or another, but much lower than what it would be with the right and competent approach.

The relief period for women requires serious aerobics and moderate athletics. There shouldn't be any exhaustion. Excessive involvement in aerobic exercise can lead to the fact that the body either begins to develop unevenly, or the weight drops sharply.

Similar consequences occur due to the fact that fat in female body a lot, but little muscle mass. Power loads, if you recover and eat properly, they allow you to increase your muscles. Aerobics activates fat burning processes, but does not help muscles develop.

Doing a lot of strength training helps you burn fat without losing muscle. Aerobic exercise works completely differently. If they are high, muscle fibers suffer. Aerobics inhibits anabolism and begins to suppress the breakdown of fat cells, which causes obesity and a constant feeling of fatigue.

The correct drying workout routine for girls consists of exercises that involve the whole body and a very small amount of aerobics. The total number of sets for each exercise is 5-6, and repetitions when training the bottom - from 15 to 20, and the top - from 12 to 15 times.

Do two more repetitions with weights. The final set should always be rejected. The intervals between approaches are from 90 to 120 seconds. This training scheme is aimed at engaging in work muscle fibers to the maximum and activation of anabolic processes.

When the goal is to get rid of a large amount of body fat, the training requires some modification. You need to give up rest between exercises, and do circuit training. It consists in doing one approach for each exercise, and the total number of cycles per training is increased to 4-5. Aerobics should be postponed after circuit training. This part training complex It is recommended to postpone it to the next day, and not do it on the same day as strength exercises.

Women who do not need to lose excessive weight can limit themselves to regular pumping workouts and aerobic exercise. The latter begin to be performed after strength exercises. Aerobics should be done only after taking a break of at least ten minutes.

Moderation of aerobic training does not mean that it should be too easy. If classes are conducted on an elliptical trainer, then the mode is set so that you can train for at least a quarter of an hour, but train for no more than 10 minutes. Do three such ten-minute approaches. This is quite enough.

A full set of drying exercises, including running on an exercise bike, elliptical or bicycle ergometer, needs to be done three times a week. You should not overload yourself on days free from training, exhausting yourself with long walks and fasting. This kind of regime is harmful. Neglecting proper recovery and rest is not beneficial, as is excessive involvement in anaerobic exercise.

Each girl can increase her weight by 15 kg, but by gaining exclusively muscle mass, while maintaining a feminine and beautiful silhouette. Women can achieve great results in increasing muscle mass only by using special medications. However, if you take into account and follow all the recommendations given, girls can achieve quite significant results in bodybuilding.

Who is contraindicated from drying?

Not all girls are recommended to dry at certain periods of their lives or if they have health problems. Contraindications are:

• pregnancy and lactation;
• diabetes;
• dysfunction of the pancreas and liver;
• diseases of the intestines and stomach;
• renal failure.

Nutrition principles and recipes

From the ear of the body is a combination physical activity with a diet to reduce the amount of subcutaneous fat while maintaining muscle mass. This process is a serious test for the body, especially the female body, which cannot function normally without a supply of fat.

However, a properly organized diet and attention to your body can only bring benefits to both men and women. The main condition for drying is the presence of muscles, that is, basic physical fitness.

During drying, the practice is to avoid carbohydrates, table salt and reduce fat intake to 10-15 g per day.

To reduce the feeling of hunger, practice:

• fractional meals - 3 main meals and 2-3 snacks;
• drinking plenty of fluids(up to 2 liters per day) - with the help of water it is possible not only to dull the appetite, but also to remove fat breakdown products from the body;
• eating only with large portions of low-calorie vegetables.

When preparing food for effective and safe drying of the body, the following products can be used in recipes:

Recipes for girls who are drying may include:

• boiled beets;
• fresh carrots;
• pumpkin seeds (5 g per day in salads).

These products activate estrogen synthesis, maintaining normal hormonal balance.

Instead of salt, most recipes use crushed dry seaweed, which helps burn subcutaneous fat in athletes.

In dishes prepared for drying, it is prohibited to use:

• sugar;
• products containing starch - bread, flour, potatoes and others;
• fruits.

The exceptions are green apples and unsweetened pears.

Recipes

All dietary recipes for athletes who are drying are prepared from fresh, high-quality products that can be boiled, including steamed, baked in the oven or microwave.

Salads

When preparing salads intended to activate metabolism, they adapt the recipes of familiar dishes, replacing fatty dressings with lemon juice, low-fat yogurt and Dijon mustard.

Spring:

Finely chop the cilantro, grinding it with dried seaweed. Then they cut:

• pepper - small cubes;
• cabbage - into thin strips.

Mix cilantro with vegetables, vigorously kneading with palms. Before serving, top with yogurt and Dijon mustard.

Dietary salads may also contain protein components that are useful when dried - boiled meat, squid, fish.

Nautical:

Cut the onion into half rings, pour over boiling water and then cold water, squeeze, mix with lemon juice, vegetable oil and dried seaweed.

Cut the fish and egg white into thin slices and mix with the prepared onion dressing.

Recipes for special fitness salads for girls in the first and last week of drying may include boiled beets.

Puff:

• leek - 20 g;
• boiled beets - 100 g;
• pumpkin seeds - 10 g;
• boiled fish - 50 g;
• lemon juice - 10 ml.

Place grated beets in a circle on a plate and sprinkle finely chopped leeks on top. Place slices of boiled fish on top, sprinkle with pumpkin seeds crushed in a mortar, and sprinkle with lemon juice.

Soups

Soups for drying are prepared on the basis of vegetable or protein broths. To prepare, chicken fillet, fish or vegetables (celery, leeks, carrots, cabbage) are placed in cold water, brought to a boil, skimming off the foam, simmered over low heat for 30-40 minutes, cooled and filtered.

• hake broth - 200 ml;
• peeled boiled shrimp - 80 g;
• garlic, bay leaf - to taste.

Rub a glass bowl for preparing soup with garlic, pour hot broth into it, add prepared shrimp, and blend with a blender. Heat the resulting mass. Before serving, you can add 5 ml of lemon juice to the soup.

• vegetable broth - 200 ml;
• chicken fillet - 100 g;
• chopped dill, parsley - 10 g;
• young white cabbage - 100 g;
• vegetable oil - 5 ml.

Instead of fresh cabbage, you can take sauerkraut, as it is more useful when dried, since it has a negative calorie content (more energy is spent on digestion than is received). Before cooking, rinse it with cold running water to remove salt.

Chicken fillet is cut into strips and simmered until tender in vegetable oil with a small amount of broth. Then add cabbage, simmer until soft, dilute with the remaining broth. Sprinkle with greens before serving.

Kharcho:

The vegetables are chopped, stewed in a small amount of broth with vegetable oil until tender, add the remaining broth, boiled rice and tkemali, bring to a boil, sprinkle with finely chopped herbs.

Second courses

When preparing main courses they use not only protein products, but also buckwheat, as it has a low glycemic index, having a beneficial effect on the process of drying the body.

• buckwheat - 50 g;
• chicken fillet - 100 g;
• one onion;
• one medium tomato;
• fresh zucchini - 200 g;
• vegetable oil - 5 ml.

Chop the onion, sauté in water with vegetable oil, add chopped zucchini, simmer until the water has completely evaporated. Then mix with chopped peeled tomato and 100 ml of water.

Boil the chicken, chop and add to the vegetables.

Pour buckwheat into the resulting mixture, mix, cover with a lid, turn off the heat, and leave for an hour.

Chicken in Georgian:

Meat and peppers are cut into strips, salted, and marinated in lemon juice for an hour (more is possible). If desired, you can add chopped herbs to the marinade, onion or garlic.

The marinated meat is seasoned with yogurt and placed in the oven for an hour at 160 degrees (the marinade is not poured out, it is mixed with the yogurt).

Fish or chicken meat is finely chopped, mixed with whipped chicken protein, and “salted” with seaweed. Then mix with yogurt, place in cocotte makers, and bake in the oven for 10 minutes at 180 degrees.

The proposed recipes may seem quite complicated, but they can be prepared in larger quantities and then frozen, after dividing into portions, so that dieting is not only tasty, but also convenient.

Drinks and smoothies

The most versatile drink for drying is pure water, but for snacks and variety, the following recipes can be suggested.

Green tea with milk:

Pour 1 teaspoon of tea leaves with a hot mixture of skim milk and water, taken in equal proportions - 150 ml each. The drink can be drunk hot or chilled. It reduces appetite, activates fat burning, and improves tone.

Green tea with lemon:

Pour 1 teaspoon of tea leaves and a slice of lemon into 250 ml hot water. Drink chilled (with ice) throughout the day. Recommended in summer.

• low-fat kefir - 200 ml;
• cucumber - 100 g;
• dill - to taste;
• a pinch of salt.

Beat all ingredients in a blender. The drink tastes like okroshka, is perfectly refreshing in the heat, and restores strength after a workout.

Carrot smoothie:

Peel the carrots, chop them with a blender and beat them with 100 ml of water, 100 ml of milk and cinnamon (at the tip of a knife). The drink activates intestinal motility.

Carrot smoothie is on the must-have list. dietary recipes for girls when drying their body.

Regular skim milk and kefir can be turned into delicious cocktails by adding spices to taste (vanilla, cinnamon, cardamom and others) and whisking after cooling for 3-5 minutes.

Sample menu

All recipes for athletes who are cutting their bodies are designed for men with a height of 175-180 cm and a weight of 80-85 kg. For girls, the amount of protein dishes and cereals when calculating their diet should be reduced in proportion to their weight using the BJU calculation - the amount of vegetables and fruits can be left unchanged.

Breakfast

This meal should include animal protein and slow carbohydrates. Possible options are indicated in brackets.

• 200 g - chicken fillet (grilled fish, fish or chicken julienne, 4 egg whites, cooked as an omelet);
• 200 g - boiled buckwheat (brown rice, oatmeal steamed with boiling water);
• one tomato;
• green tea.

Lunch

For second breakfast or lunch, when drying the body, low-fat dairy products in combination with low-calorie vegetables are recommended.

• Cottage cheese - 200 g;
• bell pepper (tomato, cucumber) - 1 pc.;
• green tea with lemon or milk.

For girls, cottage cheese can be replaced with puff salad at this meal twice a week.

Dinner

This is the largest meal. It consists of soups (broths) and balanced main courses.

1. Any soup from recipes intended for drying (kharcho, shrimp puree soup, green cabbage soup, various broths with eggs) - 250-300 ml.
2. Georgian chicken or buckwheat with vegetables and chicken - 200 g.
3. Cucumber smoothie - 200 ml.

If there is not enough time, simply combine the broth with egg with boiled fish, chicken or shrimp for the second course - 200 g each. For optimal absorption, add vegetables - two leaves of Chinese cabbage and a tomato.

Afternoon snack

A glass of 1% kefir or cucumber (carrot) smoothie. The fermented milk drink can be replaced with tomato juice or the kernels of two walnuts.

Dinner

The evening meal should be quite filling, but light.

• “Spring” salad (cucumber with tomato, Chinese cabbage with bell pepper);
• 200 g of boiled fish (low-fat cottage cheese, shrimp);
• tea with lemon balm.

At night, drink a glass of kefir or eat a spoonful of cottage cheese.

If hunger prevents you from falling asleep, then you can dull it with warm vegetable broth or any herbal tea (St. John's wort, thyme, lemon balm).

The diet lasts approximately six weeks. So that this time does not become a serious test for nervous system, it is recommended to prepare for it by studying and testing carbohydrate-free recipes that are suitable for drying specifically for you.

A proper combination of low-calorie vegetables, lean chicken and fish, dairy products and egg whites can delight you with a pleasant taste, giving good mood and a relief figure.