Drying the body a detailed menu for every day

Diet for body drying is a kind of sports diet, implying eating foods that contain a large amount of protein and a small amount of carbohydrates. Also this type of food is often called a non-carbohydrate or ketone diet .

Indications

In most cases, a diet for body drying is necessary for athletes to reduce the interlayer of fat. The body after this mode of nutrition looks more taut.

Also, this type of food is suitable for those who want to lose weight, but it can not be adhered to without physical exertion.

General information of diets for drying the body

The essence of the diet for body drying is the use of protein foods and food with a small amount of carbohydrates in a certain mode. It is necessary to fulfill certain conditions.

  • Decrease in the number of used carbohydrates should occur gradually. With a diet for body drying for girls and women, a smoother elimination of carbohydrate food is supposed. At the same time, a diet for body drying for men implies not only a sharper rejection of carbohydrate foods, but also the use of less food containing carbohydrates.
  • With a protein diet to dry the body you need to adhere to the fractional use of food. You need about 2-3 hours after the previous meal. Thus, approximately 5 or more meals are obtained.
  • A carbohydrate diet for body drying involves small portions of food.
  • It is necessary to engage in physical activity. As a rule, athletes perform power and cardio exercises twice a day as a set of exercises.
  • Compliance with the drinking regime is mandatory. At 1 kilogram of weight, you need to consume at least 20 milliliters of clean water.
  • It is undesirable to dry the body more than once a year.

It is believed that this technique is a diet for weight loss. Drying the body has few fundamental differences with losing weight. With the correct diet, the fat layer is burned, which makes the figure more slender. However, when drying, an important factor is the recruitment of muscle mass through exercise and protein intake.

A 6-week diet for body drying consists in the gradual elimination of the daily ration of carbohydrate-containing foods every week. As a rule, they start with 120 grams of carbohydrates and exclude 20 grams every week. After the sixth week in the reverse order, they return to the previous power mode. Each week a certain product is removed:

  • Week 1. Carbohydrates should not be more than 120 grams. When choosing cereals, you should pay attention to products with a low glycemic index.
  • Week 2. Carbohydrates should not be more than 100 grams. Porridge should be consumed before lunch.
  • Week 3. Carbohydrates should not be more than 80 grams, not allowed to eat cheese and fruits
  • Week 4. Carbohydrates should not be more than 60 grams, in addition, carrots are excluded.
  • Week 5. Carbohydrates should not be more than 40 grams, of carbohydrate foods should only eat vegetables.
  • Week 6. In addition, all the dairy and sour-milk foods are removed from the diet.

The approximate diet of a diet for drying the body for a week by day should be based on meals and the number of elements that need to be used in certain receptions.

  • Breakfast: complex carbohydrates and protein, for example, oatmeal in water and two egg whites
  • Snack: allowed fruits, vegetables, nuts
  • Lunch: vegetables or cereals and protein, for example, vegetable salad or buckwheat porridge and boiled chicken breast
  • Snack: sour milk drinks, proteins
  • Dinner: protein, for example, cottage cheese, fish or meat.

Benefits

With proper drying of the body, the benefits of a diet for the body and for the body as a whole will be noticeable. With proper scheduling of nutrition and physical activity, the following results are observed:

  • body becomes more fit and embossed
  • muscle mass becomes more prominent
  • the body is cleaned of toxins and toxins
  • improves skin condition
  • strengthens the cardiovascular system
  • There is a decrease in the amount of fat in the accelerated rhythm
  • for 4-5 weeks you can lose weight by 20-25 pounds.

What can and what can not?

Among the products that you can use:

  • proteins: chicken fillet and other low-fat varieties of meat and poultry, white fish, egg protein, milk food (cottage cheese, milk, kefir).
  • fats: olive, sunflower, linseed oil
  • carbohydrates: vegetables, greens, whole grains, cereals with a low glycemic index, legumes (contain a lot of protein), fruits (mainly citrus fruits)
  • liquids: not less than 1.5 liters of drinking water per day, green tea, ginger tea, natural coffee.

What you can not eat?

Occasionally allowed to eat potatoes, carrots, beets.

From the diet should be deleted completely:

  • sauces, ketchup and mayonnaise
  • sugar-containing foods, sugar and sugar substitutes
  • non-grain flour products
  • smoked food
  • fried foods
  • conservation
  • alcohol
  • carbonated drinks
  • products containing high in animal fats

Contraindications

The main contraindications to the diet for body drying:

  • pregnancy
  • lactation
  • kidney pathologies
  • pathology of the liver
  • pathology of the gastrointestinal tract
  • pathology of the heart and blood vessels
  • pathology of the pancreas
  • diabetes.

Possible risks

If there are no contraindications, all risks associated with the diet should be eliminated and consulted by a specialist before adjusting the diet.

Possible complications associated with drying:

  • depletion of the body, associated with the consumption of small amounts of foods containing carbohydrates and frequent physical exertion
  • problems with hair, nails and skin due to restriction of fat intake
  • load on the kidneys and bladder, the appearance of edema and kidney pathology due to the increase in the amount of protein consumed
  • dizziness, decreased mental activity due to decreased blood glucose levels
  • possible hypovitaminosis, so you should take a multivitamin complex

If there are any ailments, the diet should be discontinued and consult a doctor.

Reviews about diet

The reviews confirm that an effective diet for body drying can give the body relief and reduce body fat. However, it should be remembered that such a diet is not suitable for everyone and there are some contraindications.

Those who followed the diet when dryed at home, often had dizziness, a breakdown, problems with hair and skin began. In cases where drying is carried out under the supervision of a specialist, the possibility of such consequences is practically excluded.

m.iliveok.com

Drying the body is a method of weight loss, the goal of which is to lose weight by getting rid of fat stores, while retaining muscle tissue. This method features a strict low-carb diet. Drying the body for the girls of the menu fo

r a week implies a combination of nutrition with intensive physical exercises. Initially, it was used by bodybuilders to reduce the fatty layer and obtain muscle relief. Gradually, this complex was used to correct the figure not only by athletes. Let’s look at the features and menus for a week.

Basic principles and rules for drying the body at home

The ideal figure is the dream of every girl, and to get the coveted forms all means are good. Drying involves a quick, real achievement of the desired result. The essence of the method is the exclusion of hydrocarbon-containing products from the diet. Abandonment of simple sugars promotes the use of available fat stores, which supply the body with the necessary energy. Therefore, drying the body for the girls of the menu for a week includes protein food. When observing this type of diet, the following rules should be considered:

  • Duration of the diet is 6 weeks.
  • Food is divided into small portions.
  • The daily intake of fluids increases to 2.5 liters.
  • To monitor the amount of food consumed, you must keep a daily calorie count.
  • During the drying process, aerobic sports( fitness, step aerobics) are required, alternating with strength training in the gym.
  • At the beginning of the body drying for girls the menu for the week should contain a small amount of carbohydrate food.
  • You can not immediately exclude from the supply of all carbohydrates. The transition to protein foods should be gradual in order to eliminate stress for the body.
  • By the end of the diet, the use of carbohydrates is minimized.
  • A prerequisite for drying is dense breakfast.
  • The bulk of food should be consumed in the morning.
  • Dishes from the drying menu must be stewed, boiled or steam-processed.
  • Flour and sweet foods are excluded from the diet.
  • During the drying period, multivitamin preparations should be used.
  • The amount of fat should be limited, the ideal option is to replace them with vegetable oils.

Diet for girls and women

When drying the body for girls, the menu for the week must necessarily include protein and carbohydrate foods, with the proviso that they will not have simple sugars and high fat content. The menu does not include cheese, fatty meat( pork, duck, beef), smoked sausages, stews, canned meat, lard. Diet during drying should consist of protein food. Products that are rich in fats are included in the list of prohibited foods:

  • mayonnaise;
  • sour cream;
  • olives;
  • butter.

Effective weight loss requires the maximum restriction of eating sweet, baked, fruit. Do not recommend to use during drying salt, spices and sauces. In connection with the significant physical loads that are included in the drying program, the bulk of food should be consumed before lunch. All the calories obtained at this time are fully absorbed, not being stored in fats.

List of allowed products

The menu during the body drying for girls provides a low-carb diet. Rid of the body of fat, but it does not “burn” the muscles, protein food that is rich in protein helps. It is a “building material” and promotes the growth of muscle fibers. The protein menu for each day during drying includes such products:

  • nonfat fish;
  • seafood;
  • greens;
  • beans;
  • egg white;
  • poultry( turkey, chicken), rabbit, veal;
  • dairy products( cottage cheese, kefir, yogurt) with low fat content.

Drying the body for the girls menu for the week assumes a carbohydrate diet. However, the complete exclusion of such products can provoke the development of serious abnormalities in the work of certain body systems. Carbohydrates are the main substance supporting the normal functioning of the central nervous system. In the diet it is recommended to include vegetables, pasta, cereals, unsweetened biscuits.

These products are digested gradually and do not provoke significant insulin emissions. Use them is recommended, either for a couple of hours before sports, or before lunch. During the drying period, the diet should not be meager, otherwise starvation will lead to poor health, lack of strength to attend training and exercise.

Sample diet menu for the first week

All effective diets feature a varied diet. Drying is no exception. Calculated for 1.5 months, it involves a phased elimination of carbohydrates. In the process of losing weight you need to go smoothly. The first week is the preparatory and the most sparing. At this time, carbohydrate intake can not exceed two grams per kilogram of body weight.

When drying the body for girls, the menu for a week consists of products, in which fats – 20%, proteins – 50%, carbohydrates – 30%.If you want a sweet one very much, you can eat one apple or a banana. At this time it is recommended to include a large amount of food, rich in fiber, which will help to cope with the growing feeling of hunger. Sample menu for a week by day:

1 day

  • Morning: 2 baked egg whites, oatmeal, a glass of unsweetened tea.
  • Lunch: turkey breast without steaming, vegetable salad( cucumbers with herbs).
  • Snack: 50 g of buckwheat porridge welded on the water.
  • Dinner: braised white fish with cabbage.

Day 2

  • Morning: omelette from 2 pcs. Egg whites, pasta, a glass of skimmed yogurt.
  • Lunch: a piece of beef steamed;Vegetable salad from pepper, parsley with olive oil.
  • Snack: boiled fish, half of grapefruit.
  • Dinner: low-fat cottage cheese with yogurt.

Day 3

  • Morning: boiled egg, porridge from buckwheat groats, milk.
  • Lunch: soup-soup with a slice of lean fish without potatoes, salad( any fresh vegetables).
  • Snack: cottage cheese 1% fat.
  • Dinner: cabbage salad.

Day 4

  • Morning: oatmeal porridge, 250 ml skim milk.
  • Lunch: stewed squid, seasoned with a spoon of sour cream;Salad with red cabbage and bell pepper.
  • Snack: soup without potatoes with buckwheat on vegetable broth.
  • Dinner: cottage cheese and yogurt.

Day 5

  • Morning: rice porridge on the water( 2 tablespoons), tea, half a grapefruit.
  • Lunch: mushroom soup with greens, a piece of boiled chicken breast.
  • Snack: vegetable salad( cucumbers with cabbage).Dinner: white fish, stewed or boiled.

6 day

  • Morning: eggs from one egg, tea.
  • Lunch: peas, braised with rabbit meat, greens.
  • Snack: cottage cheese is fat-free.
  • Dinner: buckwheat porridge.

Day 7

  • Morning: oatmeal porridge with dried apricots or raisins, tea.
  • Lunch: veal boiled with fresh Bulgarian pepper.
  • Snack: salad with vegetables.
  • Dinner: cottage cheese is low-fat.

What you can eat when drying the body in the following weeks

The correct weight loss when drying the body for the girls menu for the week, starting with the next 7 days, provides for reducing the amount of carbohydrates consumed to 1 gram per each kg of body weight. At this stage, a complete rejection of fruit is recommended. If you overpower the feeling of hunger, then in the first part of the day it is allowed to eat 1/2 of the apple. In the evening, it is allowed to eat only low-fat kefir, cottage cheese, boiled fish or white meat for a couple.

The third week of drying is the most difficult. It provides for a maximum reduction in carbohydrates to 0.5 g per kg of body weight. In the menu, only products containing a large amount of protein( legumes, meat) are left with complete elimination of fruits. Reduces the amount of porridge consumed. The menu of 4 weeks reminds a food at 3 stage of drying with reduction of the use of groats up to 6 items. Spoons a day. In the first three days of 5 weeks of drying, dairy products and cereals are excluded, and meat and vegetables remain. Then there is a smooth return to the diet of the first week, which persists for 6 weeks.

Feedback on the results after following the diet

Marina, 23 years old: I have been sitting on the body for three months. After 7 weeks of diet, I adhere to the principles of protein nutrition. Now the figure is approaching the desired result, but it is still far from perfection. I combine nutrition with regular training in the gym. Completely excluded sweets and potatoes. I allow myself two slices of bread a day, sometimes a biscuit biscuit. The hardest part was the first 7 days.

Ale, 44 years: I practice this diet for the second year. After I managed to lose 10 kg, I decided for myself that I will eat the right foods every day. I do not eat fried, sweet and I do not want. I get pleasure not from food, but from “muscular joy”.The body acquired a beautiful contour, sides, belly, arms, hips became tight. The difference before and after drying is very noticeable.

Vitalina, 30 years old: A year ago she passed a full course of drying under the guidance of an instructor. For the first week, thanks to her lessons, lost 7 kg. The press did not achieve a beautiful relief, but lost 18 kg. Weight keeps, although I do not adhere to a strict diet plan. I continue to attend the gym every other day. I’m going to repeat the course to get these most relief muscles as in the photo.

Video: cooking recipes for body drying

When asked how to lose weight, the leading video project “Miss Bikini”, the fitness center coach, will help to find the answer. From her words, what you cook for your food is equally important in losing weight, as is compliance with regular physical activity. Withstanding a given rhythm will allow not only to get a beautiful, athletic figure, but also to join the right, healthy diet. The leader of the rubric will tell you about the basics of nutrition. It will show how large the portions of consumed food should be, will help calculate their calorific value.

childrensis.com

A beautiful, slender, attractive body is a desirable target for girls. There are many diets and slimming remedies that promise magical transformations. But such methods do not bring real results.

However, for professional models and bodybuilders, a system has long been developed that allows you to build the body of your dreams. It is such a system is the drying of the body for girls at home.

  • 1 Drying the body for – what is it?
    • 1.1 How to start drying the body in the home –
  • 2 tips Diet and diet
    • 2.1 products at body-drying: it is possible that you can not have
    • 2.2 How to go on a diet?
    • 2.3 menu for each day
    • 2.4 Menu for the week with recipes
  • 3 Fast drying body for the girls at home
  • 4 Exercises for drying Drying
  • 5 body body for women after 40 years

body Drying for – what is it?

principal difference from the drying body weight loss for girls consists in reducing subcutaneous fat while maintaining mus

cle mass. The result will be an elegant, beautiful and strong body.

Very often Usually accompanied by a decrease in body weight for dehydration girls and even a decrease in muscle mass.

body Drying for girls is clearly focused on the reduction of the fat layer under the skin and includes integrated approach:

  • efficient, specially selected food;
  • effective exercise.

Often the scheme is supplemented with the admission of special preparations:

  • protein cocktails;
  • amino acid complexes;
  • metabolism accelerators;
  • L-carnitine;
  • mineral-vitamin complexes;
  • thermogenics;
  • blockers of carbohydrates, cortisone and fats.

be understood that the drying of the figure is a serious program, which requires strict compliance with the girls and willpower. Usually it is conducted no more than twice a year.
The duration is for girls from three to eight weeks. With a duration of less than three weeks, no noticeable effect will be achieved.

Weight reduction is carried out due to fat and reaches 0.4-0.8 kg per week. Rigid diets with a prolongation of more than eight weeks begin to harm the body of girls.

Usually the program is counted on for five weeks. Weight loss above kilograms per week affects the muscles of the girl and is unacceptable. In this case, the diet is increased carbohydrates. If the results are insufficient, the amount of carbohydrates is reduced.

Drying the body for girls at home is a serious transformation of the body, and it requires appropriate conditions.

The program is not indicated under the following circumstances:

  1. problems with the liver;
  2. pregnancy;
  3. diseases of the digestive tract;
  4. of cardiovascular or renal diseases;
  5. diabetes and other endocrine disorders;
  6. Breastfeeding.

How to start drying the body at home – tips

When carrying out the drying of the body, you need to choose a period of time that is not covered by important events that cause stress and strong emotions. In the absence of training experience, do not remove more than 18% fat and the program should not exceed 6 weeks.

Two weeks before the start, it will be useful to take hepatoprotectors, but do not purge the liver. It is extremely important to comply with the sleep patterns of girls 7-9 hours. It is required to provide an opportunity to spend at home physical exercises at an hour 3-4 times a week.

When drying the body, the girls need to have previously:

  • correctly compose a calorie-based diet, painted by day;
  • choose exercise;
  • provide scales for weighing products and controlling body weight;
  • pick up the inventory for exercises.

At home, physical exercises for body drying can be carried out without special equipment. A simple rope will do, and for training with weights you can use, for example, bottles filled with water.

Important for drying the body is the for girls the right mindset and confidence in success.

Diet and diet

The key element of drying the figure is proper nutrition.

The main principles of the diet:

  • strict control of calories consumed;
  • calorie consumption should exceed their consumption;
  • the caloric content of a normal diet is reduced by 10-30%;
  • a mode of a food with frequent food intake 5-6 times, as much as possible dispersing a metabolism;
  • the predominance in the diet of proteins with the limitations of fats and carbohydrates in the proportion of 5 to 3 and to 2;
  • replacing animal fats with vegetable oils;
  • from animal fats requires fish oil;
  • should drink a large amount of liquid, mostly water, 2-3 liters;
  • for weight loss should reduce the intake of carbohydrates, especially fast ones;
  • food should be diverse and fully cover the need for vitamins and trace elements.

Calculate the diet of girls will help the following rates – two grams of protein and one gram of carbohydrates per kilogram of its own weight.

Optimal methods of preparation:

  • cooking;
  • extinguishing;
  • for a couple.

List of products for drying the body: what can not be eaten

Effective drying of the figure for the girls requires to refuse the following products:

  • coffee, carbonated water;
  • fast carbohydrates, including juices, sweets, sweets, biscuits and other confectionery;
  • alcohol;
  • fatty meat, fat, sausages;
  • smoked products;
  • dishes from potatoes.

As the recommended products for the girls’ diet,

  • uses low-fat meat, for example, chicken breast, turkey, rabbit meat, veal;
  • vegetables;
  • instead of coffee, you should drink green tea;
  • low-fat dairy products;
  • the norm of carbohydrates is gained due to dried fruits, cereals, fruits;
  • egg white;
  • nonfat fish
  • should drink at least two liters of still water a day.

Menu when drying the body for girls must include curds 5%, which is recommended to eat at one meal in quantities not exceeding 150 grams.

Polyunsaturated fats are mandatory for girls. Their source are nuts, sea fish, linseed oil, avocado.

How to get on a diet?

Body drying for girls is based on a diet with high protein content and restrictions of carbohydrates, fats. In order to successfully survive it is necessary to combine psychological factors and the gradualness of entering the diet. For girls it is important to find meaningful and serious personal motivation.

It’s right to get on the diet to dry the figure of girls by gradual restrictions.

A few weeks before the start of the program for body drying for girls, it is necessary: ​​

  1. to gradually reduce the caloric intake;
  2. to refuse fried foods;
  3. start to reduce the amount of fat in the diet;
  4. gradually reduce carbohydrate intake.

It is desirable for girls before any sweets to eat a spoonful of low-fat cottage cheese. Supplements should predominate in the diet, porridges on the water, salads, fruits, vegetables. From sweets in the transition period for girls are allowed natural marshmallows and marmalade.

Menu for every day

Drying the body for girls at home menu for every day includes the following diet and products:

  • after the rise, you should drink a glass of water;
  • for breakfast allowed toast, oatmeal or buckwheat porridge, cereal, cheese cakes, cottage cheese with nuts or with dried fruits;
  • the second breakfast falls on 10 or 11 hours and consists of two boiled egg whites or a glass of kefir with reduced fat content;
  • lunch should include along with protein fats and carbohydrates. The menu can include vegetable or rice soup, baked with vegetables, salmon or chicken, rabbit meat, buckwheat porridge or mashed potatoes;
  • a good afternoon snack will be cottage cheese or kefir;
  • the basis of the supper is protein products chicken grilled, cabbage salad, cottage cheese, omelette with vegetables, yogurt.

When calculating the ration by day, the following norms are valid for the age of 25-35 years and body weight is 62-65 kg:

  • caloric value 1600-1700 kcal per day;
  • daily protein norm is 120-130 grams;
  • carbohydrates 110-120 grams / day;
  • fats of 20-30 grams / day.

At a greater age and less weight reduce the amount of carbohydrates. And with a less than 25 years of age and more than 65 kg weight, the amount of carbohydrates is increased.

Menu for the week with recipes

Effective body drying for girls at home will be subject to the following menu:

Monday:

  • for breakfast tea, egg and three proteins, oatmeal in the amount of 50 g;
  • second meal of fifty grams of corn and green peas, three egg whites;
  • lunch chicken breast 150 gr and 50 g buckwheat porridge;
  • at the end of training a handful of dried fruits and whey protein;
  • salmon dinner 150 grams with vegetable salad;
  • before bedtime 150 g curd with 50 grams of blueberries.

Tuesday:

  • breakfast a glass of milk, three protein, fifty grams of oatmeal;
  • second meal two pieces of rye bread with a hundred grams of turkey;
  • lunch 150 gr turkey and vegetable stew;
  • afternoon tea green tea, two slices of bread and tofu cheese, a vegetable salad dinner with a hundred grams of boiled shrimp;
  • before going to bed three egg whites.

Wednesday:

  • for breakfast two slices of bread and one hundred grams of red fish;
  • second meal two bananas with three egg whites;
  • dinner beef 150 gr, 50 gr macaroni of durum wheat, vegetable salad;
  • at the end of training banana, apple, whey protein;
  • dinner 100 grams of pumpkin with braised squid;
  • before bedtime 150 g curd with 50 grams of blueberries.

Thursday:

  • breakfast half a liter of milk and one hundred grams of cereal;
  • second meal of two bananas and forty grams of nuts;
  • lunch 150 gr fillet of chicken, vegetable salad, 50 grams of rice;
  • afternoon snack yogurt;
  • dinner 150 g chicken fillet, stewed vegetables;
  • before going to bed 150 grams of cottage cheese.

Friday:

  • breakfast half avocado, three protein and whole egg, two slices of bread;
  • second meal banana, an orange with a hundred grams of cottage cheese;
  • lunch 150 gr of baked potatoes, Brussels sprouts, salmon 100 gr;
  • at the end of training a handful of dried fruits and whey protein;
  • dinner vegetable salad, 150 g fillet of chicken;
  • before going to bed a glass of milk and 50 grams of blueberries.

Saturday:

  • breakfast 0.4 liters of milk and 50 grams of oatmeal;
  • second meal of an orange, an apple and a hundred grams of turkey;
  • lunch 150 grams of beef, carrots, 50 grams of buckwheat;
  • afternoon snack dried fruits with nuts;
  • dinner vegetable salad, 150 g fillet of chicken;
  • before going to bed kefir, bran 40 grams.

Sunday:

  • breakfast three squirrels and two slices of bread with peanut butter paste;
  • is the second meal of an orange and a hundred and fifty grams of seafood salad;
  • dinner 100 grams of red fish, 100 grams of baked potatoes with tomato;
  • afternoon snack two bananas, yogurt;
  • dinner vegetable salad, 100 grams of boiled shrimp;
  • before going to bed a hundred grams of cottage cheese.

The menu for the month by day for girls is calculated from the condition of a gradual decrease in carbohydrates for the first week of 2.5 grams per kilogram of weight, for the second 1 gram, for the third 0.5 gram and for the fourth of carbohydrates, only six spoons of porridge per day.

Drying the body for girls at home for a week for beginners is based on vegetables, fruits, buckwheat, plain and brown rice, chicken fillet, egg whites, lean fish, cottage cheese, milk, kefir.

At home, to lose weight by minus 15 kg is guaranteed to help a protein diet with a limited content of fat, carbohydrates and intensive, specially selected workouts.

Fast body drying for girls at home

More effective and quick to make drying shapes for girls allow methods that accelerate the metabolism.

Among them:

  1. wraps, rubbing with essential oils and massages, especially effective after training;
  2. regular visit to sauna, bath;
  3. often drink ginger and green tea.

Exercises for drying the body

An important part of the formation of a beautiful, attractive figure of girls is an exercise for drying the body for girls at home.

When drafting the body workout program , the following basic principles should be adhered to:

  1. alternating aerobic and strength training;
  2. it is advisable to conduct three aerobic and two weight training on different days for a week;
    the best aerobic exercises for swimming, running, cycling, using-bouncing, stepping and simple aerobics, rowing or rowing machine, roller-skating;
  3. the optimal time for aerobic exercise is the morning;
  4. an indicator of the normal intensity of the exercises is a pulse of 120 beats per minute;
  5. the best duration of exercise is 45-60 minutes;
  6. during training it is desirable to use a heart rate monitor;
  7. two days a week is reserved for rest and restoring the body of girls;
  8. you can eat two hours before and a couple of hours after training.

Strength training for body drying is carried out according to the following principles:

  • circular with 4-6 exercises for a variety of muscle groups with a minimum of rest-between them and 3-4 circles, between which it follows from 2 to 5 minutes of rest;
  • supersets with a pair of exercises without interruptions to one or more muscle groups.
    Usually 3-4 sets follow with minute breaks;
    split-trainings develop on a certain day one group of muscles.

Among the main strength exercises for effective drying of the body include:

  • pushups;
  • slopes forward with weights dumbbells;
  • squats both usual, and with weighting or athletic rubber;
  • various attacks;
  • bending with rubber or dumbbells on the biceps;
  • pull-ups in the presence of a horizontal bar.

With sufficient intensity of training to dry the body of girls should be felt burning sensation in the muscles.

Drying the legs and buttocks at home is correctly performed by the following set of exercises:

  • sit-ups and attacks with weights and without them;
  • plie, which are squats with dumbbells, feet shoulder width apart, socks apart parallel to the shoulders;
  • aerobic workout training or skipping rope.

For drying the belly and beautiful press presses are performed by:

  • lifting the body with twisting in different directions;
  • reverse twisting on the buttocks and straight legs from the prone position;
  • tilts with dumbbells in the sides;
  • is a classic press swing.

Approximate circular workout plan for body drying:

  • fifteen push-ups from the floor;
  • twenty squats with weighting;
  • fifteen twists of the press lying down;
  • minute of jumping rope;
  • after 50 seconds of rest the circle is repeated up to nine times.

Drying the body for women after the age of 40

When drying the figure and building an attractive body for women after the age of forty, you should clearly plan the actions, accurately calculate the menu for 2 weeks a day at home or for a month, make an effective training program and adhere strictly to the program.

Compared with conventional diets, recommended for the age of 25-35 years, it is necessary to reduce the amount of carbohydrates slightly. Pay special attention to the smooth, gradual entry into and out of the diet, performed in the reverse order.

Effective under the drying of the body will be the use of food additives for athletes, for example, acetyl L-carnitine, yohimbine, express.

vlamed.com

In the currente time spread a lot of different diet programs, systems, methods and diets. Everyone can choose a preferred and comfortable option. However, if you need to not only lose weight, but also to achieve a perfect, beautiful and toned figure, it is recommended to pay attention to diet for drying the body.

&Ndash; an ideal method to fight not only with overweight but flabby body. As the name suggests, the diet aims to maximize fat burning zone. In this case, go the extra pounds disappear and muscle mass remains. In addition, when active physical training, the process of achieving the goal will reachbe much faster with the building of new muscle.

This technique is widely used among professional athletes, bodybuilders and bodybuilders. Diet for drying the body is designed for quite a long time, namely, 2 – 3 months before using it because it is necessary to consult a physician as well as a positive and motivatingfirst psychological mood.

For a period of 2 – 3 months to dry diet to lose body allows up to 20 extra pounds, but not at the expense of muscle mass. However, this technique is not suitable for everyone. So, diet drying body categorically contraindicated for people with various diseases of the liver, gastrointestinal tract, heart, and pregnant and breast-their mothers.

The principle of the diet for drying the body

The system is, in fact, protein diet, as the basis of nutrition is almost exclusively protein foods. Most are rich in protein products such as chicken and eggs (especially protein), some types of fish (in aain white) and low-fat dairy cheese.

It is also rich in protein and other products – legumes, grains, nuts, vegetables, fruits, berries and mushrooms.

Protein, along with fats and carbohydrates, is an essential element in the human diet, and lyubogof the animal. It is the building material for the body, because the muscles, skin, joints – it is a protein. &Laquo; Life – the mode of existence of protein » – Said one unknown man and he was absolutely right.

The main rule with a diet for drying the body – etof scrupulous adherence to all the rules and guidelines. The most important meal of the day is tomorrow, so to compile its menu should be treated with special care. Naturally the more it should consist of protein products.

The use of all the food for the day is divided into 5 –6 receptions with equal time intervals. This decision will allow the « fool » body and give him to get used to and adapt to new conditions and new menu.

It is also important active drink, to prevent dehydration. To do this, you must drink as ofminimum is 2 – 2.5 liters of clean drinking water. Various soft drinks, soda, tea and coffee not taken into account.

During the diet should abandon mayonnaise, alcohol, flour, sweet, fatty and fried foods. The last meal should be held no later than 19 pm.

The steps of drying the body

Drying body consists of three consecutive phases, with a total duration of 21 days. This scheme is shown below:

  • 1 – Stage. This step aims to prepare the body for a smooth Later Clickit involves the use of testing and 2 grams of carbohydrates per 1 kilogram of body weight. In the daily diet must include useful fiber, which is abundantly present in the cereal porridges. Chicken meat, poultry, eggs, dairy cheese, milk – permitted food in these 7 days.
  • 2 – Stage. This stage is a powerful blow to thefat and suggests a limit on the amount of carbohydrates and increase protein. To this should be taken no more carbohydrates per kilo 1gramm weight. In the menu you can add the following products: yogurt, milk, beef, bran, greens, fish, tomatoes, cucumbers, etc.
  • 3 – Stage. Last on the final stage of the long-term ith as limitations. In this case, the amount of carbohydrates is reduced even more, namely 0.5 grams per 1 kg of body weight. The diet can be selected independently, only by following all the rules.

During the drying time can be observed headaches, fatigue, or dizziness. If such symptoms appear, it should be immediatelypermanently stop the drying and see a doctor for examination.

In other cases, with proper compliance with and without fanaticism diet for drying the body will bring the desired results, and the numbers on the scale and type in the mirror will only pleasing to the eye.

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