To get a beautiful body relief, it is necessary to pump muscles and reduce the fatty layer. To solve the first problem, it is better to use force loads, and for the second, drying is ideal. There are certain rules regarding training and menus.
What does "drying the body" mean?
Bodybuilders and other athletes for drawing muscular muscles use a special direction called drying. It implies a significant restriction in the use of carbohydrates, which burns subcutaneous fat. To get good results, it is not enough to know what it means to dry the body in sports, because there are certain rules and contra-indications, without regard to which it is possible to do harm to health.
Why do we need to dry the body?
As a result of intensive training in the body, metabolic processes are started, which does not allow a person to simultaneously gain muscle mass and lose weight. Drying is used when the girl understands that the muscles are well developed, but there is no desired relief. Many people, speaking on the topic - why you need to dry the body for a woman, believe that this direction helps to remove excess fluid from the body, but in fact, there is an intense burning of fat.
Drying the body - how long?
Since the process of losing weight by not using carbohydrate food is dangerous, it is necessary to use this technique for a long time. Effective body drying for a girl should last five weeks, this is the optimal time. The first weeks are input, which allows the body to get used, and the last two - to the weekend, so that when you return to the normal menu, do not experience stress and do not replenish. The most difficult is the third week, when the load is maximum.How to do body drying for girls?
To get results, it's important to follow certain rules. Work will have two main directions: changing the menu and sports. With regard to the first, then within the allotted period will have to adhere to the protein diet. It is recommended to give up carbohydrates gradually, which will not be stress for the body. Proper body drying for girls must take into account a number of important principles.
- It is best to continue using the power training regime, which will not allow the muscles to decrease. To burn fat, aerobic loads should be added. A good solution is three cardio workouts a week for half an hour, and then the time is increased to an hour.
- You can not remove the body from the menu for the body for girls fat, it is still important to ensure the supply of vitamins and minerals. Without them, serious health problems will arise.
- Drying the body for girls, whose menu is protein, allows the use of a minimum amount of carbohydrates. They must be eaten before lunch, so that the body has the strength for their rapid processing.
- If desired, you can use sports nutrition.
Nutrition when drying the body for girls
To achieve results using any technique, it is necessary to take into account the basic rules. It is recommended to follow a fractional diet, eating food up to six times a day. It is necessary to drink a lot of water, so the daily rate is 2.5 liters. It is forbidden to eat two hours before and one hour after training to allow the body to squander the stored fat. Another rule is that breakfast is an important and most nutritious meal. Products for drying the body should not be high-calorie. It is necessary to eat up to two hours of the day to eat 60-70% of all daily food.
Drying the body for girls - menu for the week
The program lasts for five weeks and each of them differs by some principles in building a menu. The first week is introductory and carbohydrates are still allowed on it. Their number should be calculated as follows: 1 kg of the girl's weight should account for 2 g of carbohydrates. The amount of proteins is 30%, and fat is 20%. It is necessary to abandon the harmful food containing simple carbohydrates. To make the diet dry for girls gave results, in the second week should reduce the amount of carbohydrates twice, but proteins should be 80% of the daily menu. It is recommended to consume 10 grams of bran every day.
Next week, there is again a reduction in carbohydrates in half, but in order to avoid any discomfort, you need to include in the menu 0.5 st. sweet juice. It is important to reduce the amount of food consumed by 1/3. The ration of the fourth week can be repeated two previous seven-days. In the fifth week, drying the body for girls, whose menu is similar in principle to the first one, makes it possible to consolidate the result and prepare for a return to the usual menu.
Recipes for body drying for girls
Of the products allowed for drying, you can prepare many dishes that will be very tasty. For cooking, use stewing, baking, cooking and steaming. Recipes from turkey are very popular when drying the body, since poultry meat contains few fats, so it is dietary, and it is also an excellent source of protein. An original and easy-to-prepare dish is a turkey timbal.
Ingredients:
- fillet - 250 g;
- low-fat soft curd - 3 tbsp. spoons;
- onion - 1 piece;
- parsley - 1 tbsp. a spoon;
- garlic - 0.5 tooth;
- lemon - 1 piece;
- salt and pepper.
Preparation:
- To do this, cut the fillets into thin strips.
- Cottage cheese mix with chopped onions, garlic, lemon juice and other ingredients.
- Lay out the filling layers in a form, alternating with meat.
- Bake should be at a temperature of 180 degrees. Cooking time - 20 min.
Ingredients:
- cabbage - 250 g;
- celery - 100 g;
- cheese with a small fat content - 40 g;
- olive oil - 1 teaspoon;
- fillets - 200 g;
- egg - 1 piece;
- greens and salt.
Preparation:
- Fille and egg cook, and then, cut them into small pieces.
- Grate the cheese on a grater or cut into small pieces.
- Vegetables chop the straw, add salt and greens, and stick with your hands to extract the juice. Mix all the parts and you can serve.
Sports nutrition when drying the body
Use this technique in order to lose weight, you can not. It is effective only if the goal is to draw existing muscles. To fully understand what it means to dry the body in sports, you need to pay attention to sports nutrition, which will be an excellent assistant for people who want to get results quickly. There are different drugs that allow you to actively burn fat, deliver protein to the muscles and saturate with energy. Choose the kind of sports nutrition should be individually.
- Fat burners . Preparations help to accelerate the process of fat burning. For the result, it is important to actively engage in sports.
- L-carnitine . This tool does not burn fat, but sends it to the disposal site.
- Protein . To the girl muscle mass is not destroyed, this supplement is needed, which nourishes the muscles and reduces the feeling of hunger.
- Amino acids . Important for maintaining muscles, and they also reduce appetite.
- Vitamins and minerals . During a strict diet, the body lacks useful substances, which negatively affects health.
Damage to the body for women
There are cases when a carbohydrate diet is harmful, so it is important to take into account contraindications. Do not use drying for diseases of the pancreas, heart, liver and kidneys. The damage to drying the body also affects the serious stress that the body is experiencing, so many feel unwell. Do not use a carbohydrate diet for women in the position and breastfeeding. During drying, the following problems can occur:
- Because of the reduction in fat in the menu, there are problems with nails, skin and hair.
- The girl does not have menstruation for several months.
- Disorders in the work of the reproductive, hormonal and endocrine system.
- Increased nervousness and irritability.