Every modern girl dreams of a toned, athletic physique. The concept of "drying" implies the burning of fat for a more distinct drawing of the muscle frame, that is, an improvement in muscle relief. Properly selected, balanced nutrition is the key to successful achievement of the goal. The main task is not only the fight against extra pounds, but also the maximum preservation of muscle mass. The effectiveness of the diet increases in the presence of intense physical activity, which stimulates calorie expenditure and burns body fat.

IMPORTANT! Do not forget that for the normal functioning of the female body, the percentage of subcutaneous fat should not fall below 12 - 13%. Fans and beginners are advised to dry no more than twice a year, in order to avoid harm to health.

The diet is contraindicated for pregnant, lactating women, and is strictly prohibited in the presence of diseases such as:

• diabetes;
• kidney failure;
• pancreatic lesions;
• gastritis, Crohn's disease and neoplasms in the gastrointestinal tract.

The main principle of the drying diet for women is to create a deficit of consumed kilocalories. To do this, you need to correctly calculate the daily calorie intake and the ratio of the main macronutrients of the food consumed: proteins, fats and carbohydrates.

Providing a basic metabolism for girls is calculated by the formula: body weight (kg) * 22. With an average physical load, 10% of the kcal from the base indicator is added, with intensive - 20%. A deficit is created by cutting calories by 20%.

For example, for a girl weighing 65 kg, the calculation of the daily calorie content for drying will look like this:

• With an average level of physical activity - 65 * 22 + 0.1 * (65 * 22) \u003d 1500.4 calories
• With intensive training - 65 * 22 + 0.2 * (65 * 22) \u003d 1650 calories you need to eat per day to reduce the percentage of subcutaneous fat and lose weight.

Calorie deficit calculation table by body weight

Calculation of kcal deficiency by body weight
Own weight (kg)	Ensuring basic metabolism (kcal)	Required deficit (kcal)
		With moderate physical activity (1 - 2 times a week)	With intense physical activity (3 - 5 times a week)
50	1100	968	1056
55	1210	1065	1162
60	1320	1162	1267
65	1430	1258	1373
70	1540	1355	1478
75	1650	1452	1584
80	1760	1549	1690
85	1870	1646	1795
90	1980	1742	1900

The most accurate indicator of the daily rate of kilocalories cannot be determined at home, but only in specialized medical centers, using computer diagnostics. But it makes no sense to do this, because in the process of weight loss with a calorie deficit, the body will reduce the daily calorie intake, which means that you will have to reduce the calorie content of the diet or increase energy consumption due to additional physical activity, based on the situation in each specific period of time.

The drying diet should consist of 40% protein food, the remaining 60% are divided equally between fats and carbohydrates, and if the percentage of fat mass does not decrease in a week or two, you need to increase the percentage of protein in the diet and reduce the amount of fats and carbohydrates, or cut calories diet in general. To complete the picture, you need to understand how many kcal are contained in 1 gram of the main food components:

• Protein - 4;
• Carbohydrates - 4;
• Fats - 9.

Thus, for every 1000 kilocalories you need to take 100 grams of protein, and 75 grams of fat and carbohydrates.

Product selection

It is impossible to achieve a high-quality result without a careful selection of products, 80% of success depends on a properly constructed diet. In the daily menu for drying the body for women, you must definitely include:

• buckwheat and oatmeal;
• Brown rice;
• pasta from durum wheat;
• peanut butter without additives;
• green vegetables: cabbage, broccoli, cucumbers, peppers, celery, lettuce, peas;
• chicken and quail eggs;
• lean meat: chicken fillet, turkey, non-fat beef;
• seafood: squid, shrimp, mussels, low-fat fish;
• sour berries and green fruits (except grapes);
• skimmed dairy products (or low fat, up to 2.5%);
• cottage cheese (not necessarily fat-free);
• bran;
• dried fruits (in the morning);
• mineral water, green tea.

During the drying period, the body needs a sufficient amount of water consumed. To maintain water balance, you need to drink at least 2 liters daily. Liquids (juices, tea, coffee) are not included in this volume.

List of prohibited products

The main enemy in the fight for harmony is fast carbohydrates and unhealthy fats. Therefore, it is worth minimizing their consumption, but it is better to completely exclude them from the diet. During drying, you can not eat:

• sausages;
• milk chocolate, sweets;
• pastries and bread;
• confectionery: gingerbread, waffles, cookies, cakes.
• mayonnaise, ketchup, soy sauce.
• dairy products with a high content of animal fat;
• carbonated drinks, packaged juices;
• alcohol;
• sugar;
• starchy vegetables and fruits.

Dry cooking methods

The way food is prepared also plays an important role. Food should retain its beneficial properties and remain as easy as possible for the stomach to process. The most preferred cooking methods:

• cooking;
• steam cooking;
• grill;
• oven;
• extinguishing;
• frying on a non-stick coating (without oil).

An example of a drying menu for girls

Between the last meal and breakfast should be 12 hours. This will allow the body. The best option is a light dinner 3 hours before bedtime, and a hearty breakfast 30-60 minutes after waking up. Morning must begin with a certain ceremony - drink 2 glasses of water at room temperature on an empty stomach. Thanks to this ritual, the work of the gastrointestinal tract is normalized, and metabolic reactions proceed faster. Active fat burning is facilitated by eating in small portions, 3-5 times a day.

Please note: that some girls on drying are better off eating only 3 times a day, dividing the daily ration into the appropriate number of meals. It is better to do this for those who like to eat well at a time, and not constantly snack in small portions. So you can avoid the constant feeling of hunger, or rather you will not feel it so much.

2 - week menu for drying

This table lists by day the recommended detailed menu for drying the body for girls for a week, more precisely for half a month in advance: what could be simpler - take it and cook it. It can be followed throughout the entire period of fat burning, but you will have to regulate the calorie content of the diet, that is, cut it down if the weight stands still.

Menu of the 1st week
Day of the week	Breakfast	Snack #1	Dinner	Snack #2	Dinner
Mon	Oatmeal on the water baked apple green tea without sugar	1 green apple	Baked chicken breast with carrots and peppers	Pear	Boiled vegetables (any, except potatoes) and an egg
WT	Buckwheat porridge with water / skim milk omelet with white cabbage tea without sugar	Grapefruit	Fish baked in the oven boiled vegetables	Carrots 1-2 pcs	Cottage cheese 1% with berries and 2 boiled eggs (without yolk)
SR	Fried eggs from 2 eggs cooked with 1 drop of olive oil with the addition of tomato tea/cocoa without sugar		Mushroom soup with chicken and parsley	A glass of fat-free kefir	Oven baked beef vegetable marrow
Thu	Boiled brown rice with a piece of baked pink salmon celery and carrot smoothie	half a pineapple	Boiled veal with bell pepper	Two fresh cucumbers	Boiled chicken and vegetables or 1 egg omelet
Fri	100 gr. fat-free cottage cheese 2 chicken eggs grapefruit tea without sugar	200 gr. melons	200 gr. boiled beans fresh cabbage and cucumber salad	Handful of nuts (walnuts, almonds, cashews)	Boiled turkey fillet vegetable salad
Sat	Millet porridge with skimmed milk without sugar dried fruits compote	Fruit salad with Greek yogurt	boiled fish lettuce	Orange	sea ​​kale 3 boiled eggs (no yolk)
Sun	Rice porridge with milk 1.5% tea without sugar	2 teaspoons peanut butter	Durum wheat pasta 1 egg	Vegetable salad dressed with lemon juice	Boiled fish with tomato
Menu 2nd week
Mon	Barley porridge on the water tea without sugar	Protein shake on the water	Cod soup without potatoes vegetable salad	Grapefruit	300 ml. 1% kefir with oat bran
WT	Oatmeal pancake with tofu orange fresh	Baked apple with prunes	boiled chickpeas turkey fillet	Fresh tomato and cucumber	100 gr. shrimp lettuce and a glass of milk
SR	Buckwheat porridge with baked pear sugar free coffee	Orange	Bread sandwich with avocado and a piece of lightly salted fish 50 gr. buckwheat porridge	Shrimp, sesame and cucumber salad dressed with natural yogurt	Zucchini baked with turkey
Thu	Oatmeal with fruit pieces tofu cheese	30 gr. walnuts	Boiled beef with vegetables		Cottage cheese 1% with the addition of sour berries
Fri	Omelet from 2 eggs 1 teaspoon peanut butter tea without sugar	Piece of baked pumpkin	Vegetable stew turkey	Serving of whey protein with skim milk	Calamari with cucumber
Sat	Rice porridge with milk tea with buckwheat honey	Half an avocado with buckwheat bread	Steamed fish cakes baked zucchini carrot	Orange	Salmon steak boiled broccoli
Sun	Oatmeal on the water Apple a glass of kefir	Protein shake on the water	Fish soup without potatoes 1 egg	baked carrots	Chicken steak vegetable salad

The menu can be alternated, to select suitable options for the individual characteristics of the organism.

The duration of drying may depend on the percentage of body fat that needs to be reduced and the desired shape that you want to do. With a small amount of excess weight, you can make a good shape in 4-6 weeks. With a high percentage of subcutaneous fat, it is better to dry for 2 to 4 weeks and take a break if the shape is not achieved.

The first 3 weeks of the nutrition program is a gradual reduction in carbohydrates:

• 1 - 7 day - 1.5 gr. per 1 kg of body weight;
• 8 - 14 day - 1 gr.;
• 15 - 21 days - 0.5 gr.

The last 2 weeks of drying are called "out". During this period, there is a gradual return to the use of the required amount of carbohydrates (2-3 grams per 1 kg of weight).

ATTENTION! The female nervous system reacts violently to a low-carbohydrate diet. There is irritability, weakness, tearfulness. The peak stage falls on the third week of drying, bouts of dizziness and drowsiness are likely.

It happens that the process of losing weight suddenly stops, and the weight stands still. This behavior of the organism may be due to the fact that a functional restructuring is taking place in it. Complete rejection of carbohydrates can also provoke regression, as well as the slow removal of water. To help move things off the ground will help:

1. Change of training program. Power loads should be replaced with multi-repetitive and aerobic ones.
2. Tracking water balance. Non-compliance with the drinking regimen provokes stagnation of water in the body. The same applies to salt, it is necessary to minimize its consumption.

Conclusion

A diet focused on fat burning and contouring will not give quick results in a few days. This is a laborious process that requires constant control and willpower. It is necessary to combine drying not only with physical activity, but also with the intake of vitamins, in order to preserve women's health. Eight hours of sleep is the best ally in the fight against excess weight. During the diet period, it is especially important to follow the correct daily routine: eat on time, exercise and rest.

And finally, remember the "golden rule of drying" - a hearty breakfast, a light dinner, and not vice versa.

To give the muscles greater relief allows drying the body for girls, based on two fundamental factors - well-constructed workouts and diet. The aerobics and athletics program must sign to every detail and be performed one hundred percent correctly.

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

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

Reducing daily calorie intake and taking fat burners certainly helps to achieve the desired relief, but leads to a reduction in muscle volume. Nutrient deficiency forces the body to look for an additional source of nutrition, which is muscle tissue.

You can save both muscle mass and get relief without any fat-burning drugs and a radical cut in your usual diet. It is enough just to redistribute the amount of nutrients - the percentage of 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. The use of complex carbohydrates (pasta, black bread, cereals) in moderation does not significantly affect weight.

The amount of both simple and complex carbohydrates on drying is necessarily reduced. It should be inferior in volume to the proteins used during this period.

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

Fatty foods, if they are present in the diet in a minimal amount, do no harm. This also applies to the drying period. The main thing is not to exceed the required norm, that is, to eat fatty foods only in those volumes that the body needs. The maximum daily dosage of fats in the menu of a girl who is engaged in order to give relief to muscles cannot exceed 10%. Most, that is, 60% should be exclusively proteins, and from 25 to 30% are carbohydrates.

The daily caloric intake for women who are drying is from 35 to 40 kcal per 1 kg of their own 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 also eat immediately before going to bed, but in small portions and exclusively from high-quality and wholesome food. The best option would be cottage cheese or a protein shake. They are easy to digest, satisfy hunger, contain important nutrients for the body and maintain a good metabolic rate.

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

The return to a normal diet should also be gradual. Otherwise, one cannot 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 do not use simulators or do any exercises, preferring a less active way to lose weight - a diet. Drying cannot take place without training, which involves performing exercises that involve the maximum possible number of muscles.

The main condition for proper drying is maintaining muscle mass. Otherwise, if you do not do this, that is, do not train, the body will simply begin to feed on the already existing muscles, as it will perceive it as an unnecessary energy load. 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 limits.
• Controlled carbohydrate sources - buckwheat and oatmeal, diabetic rye pasta, cabbage, greens, cucumbers, other vegetables, except for root crops, the amount of nutrient in which is calculated according to recipes and tabular data.
• Drink. You should drink only pure water, unsweetened ginger tea.

Sugar in the diet for drying is excluded altogether. It is not added not only to drinks, but also to food.

From the diet are completely excluded:

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

The optimal maximum fat loss limit 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 with any physique and weight should lose no more than 1.5 kg per week. If the process of losing weight takes place at a much higher speed, then the muscles lose quality and shape, as the body begins to drink muscle fibers.

Calculations should never be violated and neglected 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. It should be done according to the principle of "pumping", when the muscles are pumped up due to high-volume training with low intensity.

Modern sports supplements are highly effective and useful 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. In order for them to bring maximum benefit, you need to know everything about how to properly take sports nutrition.

Creatine

It is an effective product for achieving excellent results in bodybuilding. Women should take creatine and ribose during the cutting period only when they want not only to gain relief, but also to lose the maximum amount of body fat. The intake of the supplement is necessarily accompanied by an increase in aerobic loads. This is due to the fact that the ATP reserves spent on training are replenished by creatine, and not by one's own muscle tissues.

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 loss.

Girls with a weight exceeding the ideal by 8-10 kg, not because of body fat, but mainly due to muscles, should take amino acid complexes and protein instead of creatine. Both BCAAs and protein powders have proven themselves well. They will also be useful for girls with magnificent forms.

It is recommended to take 5 g of BCAAs before and after training. Protein shakes are drunk 60 minutes after class, and one and a half or two hours before training, they use any sports product with a high content of natural protein and a small amount of carbohydrate. It is permissible to take BCAA in the morning (also 5 g), and before going to bed you can drink casein protein or eat fat-free cottage cheese.

It should be remembered that excessive enthusiasm for both strength and aerobic exercise, as well as improper sports nutrition, will not be able to bring the 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 frustration. Excessive enthusiasm for aerobic exercise can lead to the fact that the body either begins to develop unevenly, or the weight drops sharply.

Such consequences occur due to the fact that there is a lot of fat in the female body, and little muscle mass. Power loads, if properly restored and eat, allow you to increase muscles. Aerobics activates fat-burning processes, but does not help muscles develop.

Performing a large amount of strength training promotes the breakdown of fat without losing muscle. Aerobic exercise works in a completely different way. If they are high, muscle fibers suffer. Aerobics inhibits anabolism and begins to suppress the process of splitting fat cells, which causes obesity and a constant feeling of fatigue.

The correct set of drying training for girls consists of exercises in which the whole body is involved, 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.

With weights do two repetitions more. It should always be the final set that should be refused. The intervals between sets are from 90 to 120 seconds. This training scheme is aimed at involving muscle fibers to the maximum and activating anabolic processes.

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

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

The moderation of aerobic workouts does not mean that they should be too easy. If classes are held on an elliptical trainer, then the mode is set so that you can practice for at least a quarter of an hour, but train for no more than 10 minutes. Three such ten-minute approaches do. This is quite enough.

A full set of drying exercises, including running on an exercise bike, ellipsoid or bicycle ergometer, is required to be done three times a week. You should not overload yourself on non-training days, exhausting yourself with long walks and fasting. This kind of behavior is harmful. Neglecting full recovery and rest is not useful, as well as excessive enthusiasm for anaerobic exercise.

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

Who is contraindicated to dry?

Not all girls in certain periods of life or in the presence of health problems are shown drying. Contraindications are:

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

Drying the body: diet and training process

How to make the body not only slim, but also beautiful? The appearance of a pronounced relief, beautiful muscles immediately attract the eyes of others and cause admiration. It is possible to achieve such results. How? Drying the body for girls is a balanced nutritional complex, thanks to which the muscles become more pronounced, and the fat goes away. Try to stick to the menu for 2 weeks by day at home.

Cutting is called burning fat by reducing calories consumed. Carbohydrate starvation occurs in the body, due to which fat is burned instead of carbohydrates, while the muscle mass in the body remains the same. Therefore, the body acquires a pronounced relief. Some girls and young people mistakenly assume that drying means giving up water. This is a false belief. On the contrary, you need to drink plenty of fluids so that fat leaves the body faster.

Drying is used by athletes for whom it is important to be in good physical shape, bodybuilders. If your goal is to get an athletic figure without a gram of hated fat, then you can try to “dry out”.

Compliance

You can start drying if you play sports. When there is already a muscle on the body, all that remains is to remove the fat layer, and an athletic figure will be guaranteed. The following conditions must be observed in order for the process to be more efficient:

• not to starve;
• adhere to the compiled nutrition;
• continue to engage in physical activity;
• drink 2 liters of fluid daily;
• do not eat a couple of hours before and after sports;
• eat in small small portions;
• breakfast;
• eat most of the diet before lunch;
• Eat only steamed food. You can eat boiled, baked foods.

If you are by nature an unsportsmanlike person, then even after drying your body will simply become thin, since you do not have muscle mass. Drying is possible only for those people who do not have health problems. Those who suffer from gastritis, ulcers, and other diseases of the gastrointestinal tract are forbidden to dry, as such nutrition will only aggravate the course of diseases. Drying is contraindicated for diabetics, ladies in position and nursing mothers.

Attention!

Before drying, it is better to consult a doctor.

Basics

The basic principle of drying the body is the rejection of food, which for the most part includes carbohydrates. Salt intake should be reduced, as it complicates the process of losing weight by retaining water in the body. Make the main emphasis in nutrition on foods that consist of protein. They will help to build mass on the right muscles, satisfy the feeling of hunger for a long time. To make it easier to understand what you can eat and what foods are now banned, the following is a classification.

Prohibited Products

If you are a lover of fast food and sweets, then immediately give up the bad habit. Rolls and soda are now strictly prohibited. They contain a huge amount of useless carbohydrates, which, except on the sides, are not deposited anywhere else. It is forbidden to eat:

• sweets, milk chocolate, lollipops, any sweets;
• flour products made from white flour and yeast dough;
• milk and animal fats (ice cream, butter, fatty sour cream).

Always pay attention to the energy value of the product and the amount of carbohydrates in the composition. If the product is high in calories, then discard it, it is better to choose a useful replacement, and this is easy to do.

Required Products

Now your daily diet will consist of only healthy foods. The calorie content of some seems to be increased, but these calories are just directed in the right direction, they are processed into energy. Allowed products include:

• buckwheat and rice cereals;
• meat products (chicken, turkey, fish, veal);
• legumes;
• fruits and vegetables;
• milk and low-fat cottage cheese.

If you read the ingredients list of approved products, you will see that they also contain carbohydrates. For 1 kg of body weight, about 2 g of carbohydrates should fall per day, then drying will be effective. The approximate ratio of BJU: proteins - 50%, fats - about 20%, the rest of the food can be occupied by carbohydrates.

On a note!

If you decide to dry the body, then keep a diary where you will record all the foods and parameters consumed.

Menu for 14 days for girls when drying the body

If you immediately stop eating even low-carb foods, then the body will experience a lot of stress. We have developed an optimal nutrition program, which is designed for 2 weeks. If desired, the drying time can be increased up to 4 weeks, but only if you feel good.

• breakfast - 130-150 g of buckwheat porridge, proteins from 2 eggs;
• lunch - 110-130 g of turkey meat, a couple of tomatoes;
• afternoon snack - a glass of oatmeal on the water;
• dinner - a piece of steamed trout, a couple of cucumbers.

• breakfast - protein omelet from 2 eggs;
• lunch - boiled veal, vegetable salad;
• afternoon snack - asparagus with boiled fish;
• dinner - 100-120 g of fat-free cottage cheese.

• breakfast - 100-130 g of rice porridge;
• lunch - coleslaw, boiled turkey;
• afternoon snack - an apple;
• dinner - 150170 ml of fat-free kefir, a handful of prunes.

• breakfast - a plate of millet porridge;
• lunch - boiled squid, cucumber;
• afternoon snack - dried apricots, a handful;
• dinner - fat-free yogurt without additives, unsweetened apple.

• breakfast - 150-170 ml of tomato juice and 2 boiled eggs;
• lunch - chicken stewed with a vegetable side dish;
• afternoon snack - salad of arugula, cucumbers, fresh cabbage;
• bowl of buckwheat porridge.

• lunch - steamed pollock with cabbage salad;
• afternoon snack - pear;
• dinner - squid stewed with carrots and onions, rice.

• breakfast - buckwheat porridge with dried apricots;
• lunch - a piece of veal, sweet pepper;
• afternoon snack - a salad of any vegetables;
• dinner - steamed chicken fillet, a glass of kefir.

• breakfast - 2 egg whites;
• lunch - chicken breast in foil with lettuce;
• afternoon snack - a glass of natural yogurt;
• dinner - a salad of tomatoes and cucumbers.

• breakfast - a glass of kefir;
• lunch - white boiled fish with vegetables;
• afternoon snack - 50-60 g of cottage cheese;
• dinner - 100-130 g of boiled buckwheat.

• breakfast - oatmeal;
• lunch - turkey, fresh cucumber and tomato;
• afternoon snack - a glass of kefir;
• dinner - boiled egg, unsweetened tea.

• breakfast - 2 egg whites;
• lunch - baked fish with rice;
• afternoon snack - yogurt;
• dinner - vegetable salad.

• breakfast - rice porridge;
• lunch - lean veal steamed with fresh herbs;
• afternoon snack - egg white;
• dinner - 2 glasses of kefir.

• breakfast - protein omelet;
• lunch - chicken fillet with buckwheat;
• afternoon snack - kefir, a glass;
• dinner - vegetable salad.

• breakfast - a plate of oatmeal;
• lunch - a piece of turkey with lettuce and tomatoes;
• afternoon snack - cucumber;
• dinner - 2 egg whites.

The first week is an easier stage than the second. Starting from day 8, the amount of carbohydrates consumed per 1 kg of weight should not exceed 1 g. Fruits should be excluded from the diet in the second week. Mostly you need to eat lean meat, cereals and vegetables. If for the first time 7 days the diet was followed correctly, then the second stage will not be too difficult, since the body is already prepared.

Attention!

Even if you fell off the dryer and ate a prohibited product, do not scold yourself. Just keep drying as usual.

In this article we will talk about drying the body, more precisely, how to eat to dry out, make the muscles dry and traced. This approach to the nutrition system is suitable for all athletes who compete in fitness, bodybuilding, bikini and so on, in general, where beauty, proportions and dryness of the body are evaluated.

Before answering this question, it is worth understanding first why our body accumulates excess weight, which interferes so much with the drawing of muscles.

Excess calories obtained from food, which a person does not have time to spend in the course of his daily activities, inevitably turn into fat. But what does redundant mean? Why do some eat cakes and pastries and do not get fat, while others gain weight from just the “look” of a pie? First, it's all about metabolism which directly depends on the person.

People with a fast metabolism are less prone to obesity, respectively, people with a slow metabolism, it is much easier to gain weight.

Therefore, the last category of athletes, with slow metabolisms ( endomorph), it is necessary to follow proper nutrition for weight loss throughout life in order to always remain slim and fit.

The second reason some people eat a lot of sweets and don't get fat is because of their volume. muscle mass. That is, people with an athletic build, with well-developed muscles, can afford to eat sweets, cakes, various sweets and not get fat, since muscles are huge calorie consumers that need a lot of energy. energy supply to maintain them. For example, carbohydrates are stored in muscles as glycogen, and the more muscle, the larger the so-called "fuel tank", and therefore more energy can be "thrown" there, in the form of calories, without fear of getting fat. Excess carbohydrates naturally turn into fat, but compare a pumped-up athlete, and a simple layman who has never gone to the gym, and who do you think will have more “fuel energy tank”? The answer is obvious.

Dried sports figure of a girl

Based on the above information, the task of an athlete who wants to dry his body beautifully, first of all, consists of:

• building enough muscle mass
• promotion of metabolism

It doesn’t make sense for an athlete who has not gained an impressive amount of muscle mass to dry muscles (even with proper nutrition), since there is simply nothing to dry, but you will decrease in volume, your weight will become less, but there can be no muscle drawing and speech (to be more precise, we mean that being a dry “skinny”, frail, with small but dry muscles is not your goal).

Basic nutritional rules for proper frying of the body:

1. Fractional power (5-6 times), for overclocking
2. creations calorie deficit in the body (spend more calories than you consume)
3. Focus your strength training program on pumping, by increasing the number of sets and repetitions (reach exercises up to 3-4 sets of 12-15 repetitions, while reducing the working weight)
4. Keeping moderate in your training program aerobic exercise(post-workout running, swimming, cycling, high jump, jump rope, treadmill, outdoor jogging)
5. Increase proteins in the diet, and reducing carbohydrates
6. Refusal of sweets (fast carbohydrates)
7. Compliance with the drinking regime (at least 2-3 liters of water per day. Water is involved in the processes of fat burning, but not immediately before the competition itself, we consume carbohydrates in moderation, and water at a minimum, so glycogen will begin to take water from the extracellular space of the body, into the intracellular )

The main rule of drying the body is to follow a strict diet and proper training.

Diet and training for drying the body

The drying diet should be balanced, it should contain all the micro and macro elements for the normal functioning of the body. Otherwise, your immune system will really fail, you will start to get sick, and quickly return to your normal weight.

Drying nutrition implies a gradual reduction in carbohydrates, bringing them to a minimum, while the amount of protein food should, on the contrary, increase (to maximize muscle preservation), plus some fat, but not saturated fatty acids (olive, linseed oil, fish, avocado, seeds flax, etc.).

The duration of the drying diet is 5-6 weeks. With a sharp carbohydrate deficiency, there may be ketocidosis- a complicated form of diabetes mellitus (elevated glucose levels and acidification of the blood with ketone bodies), so everything should be gradual: 1 week 2-2.5 grams of carbohydrates per 1 kg of weight, 2 weeks 1 g / kg, 3 weeks 0.5 g / kg, 4 weeks 1g/kg, 5 weeks 2-2.5g/kg, and increase protein in all weeks to 2.5-3g/kg of body weight.

Carbohydrates should be only complex (pasta, potatoes, oatmeal, buckwheat, wholemeal bread, brown rice, beans, beans, peas, corn and other products, low)

As a percentage, your diet on drying should be 50-60% carbohydrates, 30-40% proteins, 10% fats.

You can’t lose weight too quickly, the figure of 1 kg of fat per week is close to ideal (however, everything should be experimented, because everything is individual!), Adjust everything above with portions of carbohydrates (or by reducing the intensity of aerobic and anaerobic exercise), otherwise, the body may perceive rapid fat burning as extreme conditions that life threatening and slow down the metabolism, and this threatens with the accumulation of excess weight, and a transient decrease in muscle mass, due to the fact that in such conditions residual carbohydrates and proteins (your muscles) will be used as an energy source.

Testosterone and weight loss (muscle drying)

No wonder we wrote above that weight loss of 1 kg is only an approximate figure.

Due to the fact that from birth we have different levels of testosterone, which, first of all, depends on genetics (and only then, on nutrition, strength training, psychological stress and the climate in which a person lives), normal weight loss can vary over a wide range.

When the body is in a calorie deficit, it begins to produce stress hormones, which have catabolic activity, while destroying both fat and muscle. However, testosterone interferes with the processes of catabolism, destroying muscles.

As you know, testosterone(major male sex hormone) for maintaining muscle mass, with a calorie deficit, that is, when we are trying to dry out. That is why, for people with naturally low testosterone levels, weight loss may seem 200 grams per week, a catastrophe (a person can crumble, muscle mass will “hide before our eyes”), in turn, people with a high testosterone level (lucky ones) can also lose 3-4 kg, feel great, minimally exposing your muscles to destruction.

The effect of testosterone on weight loss

That is why, we recommend that all athletes preparing for competitions (for example, bikini fitness, bodybuilders) take on drying, testosterone supplements to preserve muscles (of course, if everything is in order with your health and there are no contraindications).

Drying workouts

The load in the gym should be intense enough, if you are not pursuing the goal, to keep the muscles dry as much as possible. That is, if it comes to aerobic training, then run for 30-40 minutes, jump rope and so on at an average and high pace, if we are talking about anaerobic training (strength), then change your training program in the direction pumping(pump), that is, increase the number of sets and repetitions, while reducing, thus, you will increase the overall energy costs due to the increased amount of work with the barbell in the gym.

However, if your goal is to keep as much muscle as possible on drying, then you don’t change your work program for mass, train as you trained, just adjust your diet towards increasing protein and reducing carbohydrates, and aerobic exercise should be moderate (it’s better not to run, but walk briskly, or in a calm tempo to climb down the stairs).

Relief and muscle drying workouts

Thus, strength training pump mode, maximally activate fat burning, dry the body, thanks to the active flow of blood into each trained muscle, and with it stress hormones (adrenaline and norepinephrine), under the influence of which fat cells are destroyed. Naturally, all this work on drying muscles will work only if there is a calorie deficit in the body, but for this, as mentioned above, you will have to pay for the size of the muscles.

Sports nutrition for drying the body

Sports supplements, in combination with proper nutrition and exercise, give a powerful fat-burning effect on the body.

Some of the best cutting supplements that deserve the attention of a competitive athlete:

1. Yohimbine(blocks, alpha make Latin receptors that prevent fat burning)
2. (an expensive pharmacy drug that acts on the body, at the same time as a catabolic - destroys fat, and anabolic - builds up lean muscle mass)
3. Clenbuterol(a doping drug that activates beta make latin receptors responsible for burning fat)
4. Lipo-6x by Nutrex(fat burner that suppresses appetite, giving extra energy during training)
5. L-carnitine(helps the body use fat for energy, considered one of the safest fat burners on the sports nutrition market)
6. (preserves muscle mass from the destruction to which it is so susceptible during drying)

Sports supplements for drying muscle mass

Do not forget that a simple athlete who is not going to compete, but trains “for himself”, should not expose his body to unnecessary stress, in the form of 5-6 weeks of drying (use the usual in this case), leave this prerogative, professionals who earn money by winning competitions at various levels.

Nutrition for drying the body: a complete menu (carbohydrate microcycles)

Carbohydrate alternation is one of the most common, and at the same time effective diets, which helps to dry the figure of the body, through a competent approach to compiling your menu.

As you already know, long rejection of carbohydrates in your diet, may entail the activation of the body's self-defense mechanisms when it enters the energy saving mode, that is, in this phase, the food that enters your body will rapidly turn into fat (using the enzyme lipoprotein lipase), fat burning be blocked, and amino acids will be used as an energy source (the process of gluconeogenesis).

In order to prevent such a deplorable situation for fat burning, microcycles were introduced, that is, the menu will include high-carb days and low-carb days (usually the classic scheme implies 2 +1, that is, two low-carb days and one with increased).

Thus, in order to comply with all the conditions for carbohydrate alternation, according to the classical scheme, you will need to consume in the first two days of the diet carbohydrates not more than 1 gram/kg body weight, and proteins 2.5-3 grams / kg, on the third day the amount of carbohydrates is brought to 4-6 grams/kg, and proteins 1-1.5 grams/kg.

Using the above method, the body in the first two days, almost completely depletes reserves glycogen, actively switching to cover energy costs in fats. Further, if fat burning continues under such conditions, the body can fall into a life-threatening stress state, as a result of which not only fat burning will stop, but also muscles (proteins) will be used as an energy source.

A complete diet for an athlete on drying

To prevent such a situation, a third was introduced, bootable carb day, when the amount of carbohydrate food in the diet increases, protein is cut, and fat intake is reduced to zero in order to replenish glycogen stores in the muscles and liver and continue the fat burning process (often one high-carb day is not enough to replenish glycogen stores, therefore introduce another day of moderate carbohydrate intake).

Also, it is worth noting that you should not skip meals, this is extremely important for you. If, for example, an athlete sitting on the mass can skip a meal, and then make up for it, along with another technique (which is also not desirable of course), then you should do this absolutely not worth it(additional increased surge insulin, can cause fat deposits)

Weight loss, with carbohydrate alternation, in the classic version described above, not uniform, due to the fact that most of the kilograms lost in the first two or three days return along with the liquid (1 gram of carbohydrates binds 4 grams of water) on the 4th-5th day of the diet, but already on the morning of the 6th day, the weight becomes the same as he was the beginning of the carbohydrate load (average minus 0.5-1 kg).

Foods to be consumed when drying the body

This list of food products is designed specifically for a diet (carbohydrate alternation). They can, and should be included when developing your menu for drying the body, and some can be completely excluded.

Table of allowed and prohibited products

Approved Products	Restrict in your diet	Prohibited Products
Vegetables and greens(eggplants, peas, green peas, zucchini, cabbage, broccoli, carrots, cucumbers, olives, tomatoes, beans, asparagus beans, lentils)	Fatty dairy/sweet dairy products	Vegetables and greens(fried potatoes, radishes, turnips, beets)
Nuts, flax seeds	Fatty meats (pork), meat products (smoked meats, sausages, ham, bacon lard)	Figs, grapes, raisins, dates
Cereals and cereals(buckwheat, oatmeal, millet porridge, brown rice	Fast carbohydrates (sugar and products containing it - jam, cookies, sweets, dried fruits, halva, chocolate)	Corn grits, mushrooms, pancakes, dumplings dumplings
Pasta	Condensed milk, ice cream, honey, sweet desserts	Smoked, fried fish, sprats
Whole grain bread	Wheat bread, potatoes in any form, crackers, pastries	Sweet soda (Pepsi, Sprite, Cola, etc.), energy drinks, coffee with sugar
Ryazhenka, Varenets, natural yogurt	Instant porridge	Buns, wheat bread
Cottage cheese, cottage cheese and tofu cheese	Waffles, cakes, gingerbread	Confectionery(jam, jam, sweets, cake, jam, halva, cake, chocolate)
Meat products(beef, veal, sausages, sausages, chicken, turkey	Sweet fruits and juices (grapes, banana, pineapple, persimmon, watermelon, melon)	Ketchup, mayonnaise, honey, sugar
Fish, seafood, herring	Caffeinated drinks	Fat sour cream, cream, fat yogurt
Oil(olive, linseed, sunflower)	soda	Fried pork, lard, bacon, sausage, cured and smoked, duck, goose
Mineral water, green tea	Alcohol	Cognac, vodka, beer, wine

You can’t dry out muscle mass with aerobic / anaerobic training alone, you need to carefully monitor what you eat.

Below, we present to you effective menu, which can be used by athletes in preparation for competitions (for weight loss, muscle relief). Do not use it on a regular basis, it is not suitable for a person who just wants to lose weight (in this case, read another, about nutrition for weight loss).

Menu (diet) for drying the body

The menu is based on carbohydrate alternation, that is, low-carb (protein) days are replaced by high-carb days.

An example of one 4-day microcycle for muscle relief might look like this:

meal	Day 1	Day 2	Day 3	Day 4
Breakfast	Oatmeal with milk grapefruit juice Green tea	Oatmeal with fruit pieces + tofu citrus juice	Rice porridge in milk with raisins (prunes) Bran bread with cheese (4-10% fat) Green hour with buckwheat honey (or any other)	Fried eggs with mushrooms + vegetables Green tea
Lunch	Scrambled eggs (omelet, hard boiled or just fried) Curd (0% fat) 1 st. a spoonful of olive oil vegetable juice	Cottage cheese with sour cream (both 0% fat)	Fried eggs/omelet Vegetable salad (onions, tomatoes, cucumbers) + tofu pieces	Sour cream with cottage cheese /Whey Protein pineapple/apple
Dinner	Chicken breast (150-200 grams) Vegetable salad dressed with olive oil Diet cereals Dried fruits compote	Boiled meat (beef, pork, lamb) seaweed salad grapefruit juice	Soup with meat/vegetable broth Boiled chicken breast with herbs Bread with bran	Soup with vegetables Boiled chicken thighs Grapefruit juice
afternoon tea	Yogurt is not fat, with a minimum of sugar	Vegetable salad (carrots, cucumbers, cabbage, tomatoes, radishes, etc.) with olive oil	Vegetable salad (tomatoes, cucumbers, broccoli and bell peppers) in olive oil + tofu cheese	Fruit salad (kiwi, banana, pear and grapes) dressed with yogurt
Dinner	baked fish seaweed salad Herbal tea	boiled fish Canned beans	Fish cakes cooked in a steamer Seaweed (canned)	Brown rice + chicken fillet Greek yogurt Apple juice
Second dinner		Ryazhenka or Varenets (with a minimum% fat content)	Fat-free yogurt	Casein protein

In order to evaluate the effectiveness of this diet on yourself, you need to regularly weigh yourself at the same time (on the same scales!), On average, the weight should go no more than 1 kg per week (however, everything is individual here, as you already understood , after reading the paragraph about testosterone and weight loss, so experiment).

As an evaluative alternative, you can offer another method that will more clearly show the results of your drying - a mirror.

If you are a vegetarian (for example, partial), replace meat products with fish, if you are a complete (vegan), then be sure to include protein and creatine in your diet on an ongoing basis so that muscle mass is destroyed to a minimum. In general, who wants to combine vegetarianism with bodybuilding, we recommend reading this one.

Balanced dry menu

You can introduce variety into your menu, change products (see the table below), the main thing is to follow our advice and menu the right products nutrition for drying the body, in conditions of carbohydrate alternation.

Table of high and low carbohydrate days

low carb days	High carb days
Poultry meat (chicken, turkey)	durum wheat pasta
lean red meats (beef/veal)	Vegetables (cabbage, tomatoes, zucchini, olives, carrots, eggplants, cucumbers, onions, celery stalks, green beans, lettuce leaves)
Skim cheese	Whole-grain porridges (barley / oatmeal, buckwheat, unground, wheat, brown rice)
soy products	Not sweet fruits, berries (strawberry, grapefruit, cranberry, currant, pineapple, kiwi, nectarine)
Seafood, fish (pike, perch, flounder, trout, salmon, cod, hake)	Whole wheat bread
Low fat unsalted cheese	Olive oil, linseed oil, fish oil
Soft-boiled chicken eggs	Fish (tuna, chum, salmon, mackerel, anchovy)
Walnuts, flaxseed	Cottage cheese, eggs, cheese
low-fat kefir	Seafood (shrimps, mussels, crabs, squids)
Virgin vegetable oils, olive oil, fish oil	Brown rice
Tomatoes, cucumbers, garden greens, cereals (brown rice, buckwheat), grain bread	Nuts (hazelnuts, almonds, walnuts, cashews)

These products you need to include in your diet, when compiling a diet for drying muscles, depending on which day (high or low carbohydrate).

And of course, do not forget to look at the table of allowed and prohibited foods when developing your menu, with which you can easily make diversity into your power system.

What is body drying?

Let's start with a description of the drying process itself, the rules that should be followed to reduce weight. Drying the body for girls at home allows you to get rid of hated kilograms by reducing the subcutaneous muscle layer and even replacing it with muscles. Most diets help remove water from the body, which leads to a decrease in numbers on the scales, delighting you and me. But after completing the diet, you can watch with horror the return of weight and even the appearance of additional kilograms. There are a number of rigid diets built on the loss of muscle mass, which is a health hazard.

If you correctly compose a menu for drying the body, you will have to prepare for a laborious, but very revealing and productive process. To many, this idea seems impossible, due to the lack of knowledge in this area. You do not have to deal with a lot of nutritionists, part with a lot of money needed for food and special equipment.

The goal of losing weight is to get rid of excess volume in the shortest possible time. It is achieved due to the loss of water associated with the active creation of a calorie deficit, in combination with endless physical exertion. This leads to getting rid of water, muscle, and sometimes adipose tissue. The techniques used by athletes and bodybuilders are based on a diet for cutting the body, combined with enhanced training. They manage to achieve weight loss not by reducing calories, but by using proteins as the main part of the diet. If you reduce the calories included in the daily diet, there will be no gain in muscle mass. Precisely its preservation is the defining aspect of this technique.

Basic Rules

Proper drying of the body for girls is based on strict rules:

It is important to be mindful of consistently low blood sugar levels. This can be ensured by observing the rules of fractional nutrition: eating in equal portions 6-7 times a day according to the established schedule.

Water consumption plays a huge role in the process associated with metabolism and fat burning in general. Two to three liters of water should be consumed daily (namely pure water, excluding other drinks).

Try to gradually reduce the number of calories and learn how to count them. These days, it's not difficult: there are many programs and mobile applications that will help you with this. If you sharply reduce the number of calories consumed at the expense of carbohydrates, a glycogen deficiency can occur, which will lead to a decrease in muscle mass.

To quickly dry the body for girls at home, you need to reduce the amount of carbohydrates gradually, by about 150 g per week.

Training during drying is best done regularly, with reduced weights, but at the same time, increasing the number of sets and repetitions. Don't neglect aerobics. Strength training is preferable for young people, since the program and diet for drying the body for men are somewhat different from women's.

Do not neglect sports nutrition for drying the body and dietary supplements. With their help, you can further increase the metabolic rate. An excellent addition would be the intake of glutamine as a dietary supplement. Take 5 grams after and before training, as well as at the beginning and end of the day. To avoid harming your health, drying should last between 8 and 12 weeks.

Try to refrain from eating low-fiber carbohydrates, in particular flour, white rice. The presence of fiber in foods will make fat burning more efficient.

You need to start by developing a special diet for yourself before training. It should preferably consist of protein. And, be sure to quickly assimilate. A smaller portion of your meal should consist of slowly digesting carbohydrates. Eat fish or vitamins containing fish oil. It will help increase the efficiency of the process of splitting subcutaneous fat. Try not to eat within two hours before bedtime, as the processes associated with the maximum production of growth hormone GH occur due to low glucose levels.

Nutrition principles

To ensure proper drying, you need to get acquainted with the main differences from other diets. You need to expend more calories daily than you consume. To remove the subcutaneous fat layer, it is necessary to ensure a fast metabolism. Body drying rules confirm that fasting is dangerous! This leads to great stress on the body, leading to a slowdown in all the processes we need. During each meal, the body is in anticipation of hunger, putting all the food eaten into fat. It is also dangerous for general well-being. There may be weakness, apathy, dizziness.

To protect against all of the above negative consequences, you definitely need a body drying program that will become your assistant in everyday life. The main thing is to remember the importance of limiting the amount of salt in the diet, following special rules related to limiting carbohydrate intake, and performing exercises consisting of a large number of repetitions.

Effective drying of the body is impossible without the control of carbohydrates. The whole procedure is associated with carbohydrates, their accumulation and processing into energy. If you exceed the norm of carbohydrate intake, you can achieve excessive glycogen supply to the muscles and liver. This leads to the active growth of adipose tissue. And we need to achieve an active process of fat breakdown, called lipolysis. It is very slow and energy intensive. The body needs insulin in order for the hormone to move around the body better and help glucose be absorbed. Insulin is produced by the pancreas.

What is the danger of drying the body? The diet you choose can lead to a lack of carbohydrates and a lack of glucose. The deficiency is compensated by the internal reserves of glycogen located in fat cells. You should be careful when limiting the amount of carbohydrates. Due to too low glucose levels, coma is possible due to insulin deficiency. The body needs carbohydrates, both simple and complex. You need to learn how to correctly calculate the amount of carbohydrates consumed in comparison with other nutrients.

Menu

The list of products for drying the body should be selected individually, in accordance with the height and weight, the desired result and the person's lifestyle. It seems to many girls that breakdowns can occur due to such severe restrictions. We want to talk about effective drying recipes that will be healthy and at the same time very tasty. Thanks to the various combinations of dishes on our list, you will be able to provide variety in your diet. For each meal, you can use one of the options offered by us.

have breakfast you can have oatmeal or oatmeal porridge with skim milk, a light cucumber salad with linseed oil, a portion of baked fish, an omelet baked with tomatoes; orange juice and avocado walnut salad.

Lunch may consist of a fruit salad prepared according to the following recipe. Mix light fruits with a small amount of nuts without dressing. You can have breakfast with specialized low-calorie breads with freshly squeezed juice, or low-fat cottage cheese, yogurt with minimal additives.

Dining diet for drying the body may consist of rye bread, boiled chicken breast, mushroom soup. You can also have lunch with a portion of fish soup baked without oil, a light vegetable salad, whole grain bread; soup with lentils, baked turkey, vegetable salad seasoned with vegetable oil; boiled beef, lean borscht without potatoes, vegetable salad with egg whites.

afternoon tea may consist of a sandwich of rye bread and chicken breast, lettuce, cucumbers and egg white; servings of cottage cheese with nuts and blueberries; a cocktail of fresh berries mixed with skim milk; vegetable salad without butter and hard cheese.

Dinner may consist of baked chicken with vegetables; steam cutlets and broccoli; low-fat cottage cheese seasoned with fat-free kefir; low-fat baked fish in foil with herbs.

You must decide what drying of the body is for. And based on this understanding, decide on your diet. The menu must necessarily consist of polyunsaturated fats, which are extremely important for women's health. You can not exclude from the diet the use of foods saturated with the right fats. Among the forbidden foods, it is worth mentioning sugar and drinks containing it, sweets and flour products, animal fats.

The consumption of fruits with a high glycemic index should be limited. The same applies to potatoes and corn, vegetables rich in starch, egg yolks. With express drying of the body, it is allowed to eat boiled or baked poultry fillets, any fish and seafood, egg whites, low-fat cottage cheese; fresh herbs and low starch vegetables.

Physical exercise

Hard drying of the body for girls is achieved through regular physical activity. Without exercise, it is impossible to maintain muscle tone. Thanks to exercise, you can cope with hated body fat. Among the most effective classes for achieving a high-quality result, it is worth mentioning strength and aerobic training.

Aerobic exercises for cutting the body contribute to the reduction of body fat and the burning of calories. This category includes a wide range of activities: from swimming to horseback riding, from jumping rope to various sports, from volleyball to basketball, from tennis to water aerobics. It is extremely important to remember the specifics of these exercises. Aerobic exercise should be regular, with an equal amount of time. You can do these activities between waking up and breakfast to ensure a quick drying of the body. To avoid problems associated with a feeling of heaviness and decreased performance, you can by fasting for two hours before training.

Drying the body for girls in the gym is carried out with the help of strength exercises designed specifically for building muscle. Cardio classes are effective for all muscle groups, and strength exercises give the load needed for certain muscles of your choice. They can consist of three types: supersets, circuit workouts and split workouts.

Circular consists of numerous approaches and a small number of exercises, with a small break between sets. Split training is designed to develop individual muscles on individual days. It is designed to work out the places that are most disturbing to you. Supersets are similar to circuit training but have fewer sets. You can do gymnastics with the help of a special rug, even get a new sports complex in order not to miss workouts.