Body drying for girls

Many girls in pursuit of a beautiful and fit body resort to all kinds of methods suitable for both amateurs and professional athletes. Body drying is one of the popular ways not just to get in shape, but to make your muscles prominent and beautiful. By itself, this is a rather laborious process that requires special knowledge, willpower and time. Illiterate application of body drying in practice is fraught with serious consequences for the female body, so it is very important to understand how it works.

Do you dream that your pictures in a swimsuit on social networks will receive thousands of likes and hundreds of admiring comments? Then use the information in our blog and create the body of your dreams.

What is body drying?

The method consists in "drying" subcutaneous fat while preserving muscle mass. Bodybuilders achieve what they want with a low-calorie diet and high-intensity workouts. But body drying for women is significantly different from the same process for men.

The main differences between body drying in women and men

The need for fat deposits is inherent in nature. Rational consumption of proteins, carbohydrates and fats gives the optimal amount of energy and does not affect extra pounds. When the energy obtained with carbohydrates significantly exceeds its consumption, the body stores fats.

Many people get scared when they hear the word "fats", but there is no need to be afraid or avoid them, and it is even dangerous. Now let's figure out why. Nature has put a smaller amount of fat in the male body. Bodybuilders easily achieve their goals in comparison with women. In the latter, physiologically, fat deposits are directly related to the menstrual cycle, hormonal background, as well as to the ability of the female body to conceive and bear a child. And fats have a qualitative effect on the condition and health of hair, nails and skin.

Body drying for women is a complex, time—consuming process and requires highly specialized knowledge. And keep in mind that it is worth starting body drying only for those girls who have already learned how to train properly, and their muscles have received a sufficient level of development. After all, maintaining health is no less important than getting beautiful reliefs.

Body drying nutrition for girls

Body drying is not a method of losing weight for throwing off a couple of extra pounds. This is a serious event built on three pillars: the presence of muscle mass, diet and willpower. Let's take a closer look at each item.

The first whale is proper nutrition. To put it simply, it is important to increase the amount of protein in the diet during drying to preserve muscle mass and at the same time reduce the amount of carbohydrates, creating a calorie deficit. Thus, the body is limited in energy and is looking for different ways to get strength for normal functioning.

Here the second whale is connected for proper body drying — willpower. On special diets, withdrawal and the desire to eat something forbidden may begin. For a good result, it is important to stick to the planned plan and stoutly push everything delicious away from yourself.

You already know that drying the body is equal to the right energy deficit. For this method , two ways of creating a shortage of KBZHU are suitable:

Protein diet. Implies the ratio of proteins to carbohydrates as 80 to 20. Carbohydrates should be healthy, long-lasting, for example, whole-grain cereals. The diet is good because it gives a sharp jump in weight, the visible result appears quickly, but over time the process will slow down, which is the absolute norm.

A low-carb diet. Based on the glycemic index of the products, a diet for the treatment of diabetes and obesity was developed. Soon she moved into the sports world and became very popular. On a low-carb diet, you need to eat foods with low GI, and fast carbohydrates should be abandoned. All data about GI is written in tables that you can easily find on the Internet. to the content ↑

Basic principles of nutrition on drying

The duration of the mode. To remove fat deposits, preserve health as much as possible and get results is time—consuming. The average drying time is two months or 8 weeks.

Water. Lots of water. Do not neglect the rule "drink as much water as possible". Her calorie intake is as much as zero calories. It is not deposited in the form of fat, but on the contrary, removes toxins and supports the work of the kidneys, working hard on a protein diet. In addition, lack of water provokes swelling, which worsens the visual result.

Speed. The main point of drying is maximum fat splitting with minimal muscle loss. Rapid weight loss is fraught with rapid loss of muscle mass. Stick to the pace of "no more than a kilogram per week", and the drying will be as good as possible.

Fractional. The key to a good metabolism is fractional nutrition. Every three hours, for example, 300 kcal will not allow you to stay hungry and eat something forbidden. You can calculate the optimal number of servings intuitively (get up with a slight feeling of hunger) or mathematically – by calculating the daily calorie allowance and dividing the resulting number into meals.

Records. It is always difficult at the beginning of the journey. To eat a rational amount of calories, you first need to count them and make a menu. To do this, you will need a food diary — a diary where you need to write down your diet and stick to it. In the future, you will get used to it and will be able to eat intuitively.

Take food evenly. Have breakfast, lunch and dinner. Make snacks. Do not leave meals for the evening, forget about the myth "do not eat after 18". The last meal should be about three hours before bedtime. This will help not to get hungry at night, and there will be lightness in the stomach.

To dry or not to dry for girls: contraindications and tips

What is body drying?

The main differences between body drying in women and men

You already know that drying the body is equal to the right energy deficit. For this method , two ways of creating a shortage of KBZHU are suitable:

to the content ↑

Basic principles of nutrition on drying

The duration of the mode. To remove fat deposits, preserve health as much as possible and get results is time—consuming. The average drying time is two months or 8 weeks.

We have already talked about the importance of observing the principle of KBZHU. Both proteins, carbohydrates, and the right fats should come with food. Let's figure out the food that can be eaten:

lean veal, chicken and turkey breast;
eggs;
cottage cheese, low-fat kefir, yogurt without sugar and filler;
fish and seafood;
vegetables and greens;
legumes;
nuts;
fruits;
whole grain bread;
vegetable oil.

Make up your diet with these products, and you will immediately see the result.

Physical activity on the dryer for girls

The third, but no less important whale, is sport. Without power loads and rational cardio, it is very difficult to achieve the desired result. All sports exercises are divided into aerobic and strength exercises.

Aerobic (oxygen, cardio) workouts are those that involve a lot of activity, a lot of movement. On drying, the optimal regime of cardio loads: four times a week for thirty minutes. Choose a convenient way for yourself:

running;
swimming;
nordic walking;
dances;
group classes;
aerobics;
long intensive walks.

Coaches recommend exactly thirty-minute cardio classes in order to preserve muscle mass as much as possible. Also, you should not eat carbohydrate food before aerobic training, so that not glucose is burned, but your own fat reserves. This is a complex chemical process that takes place inside the body. The optimal time for oxygen loads is in the morning, before breakfast.

Strength training is divided into two subspecies: exercises with their own weight and with weights. In addition, they can be dynamic and static. The following exercises are considered effective:

barbell squats;
lunges;
exercises with dumbbells;
twisting;
the bar.

You can also choose other exercises. You can find equipment and variants of power loads on the Internet. Experienced trainers maintain channels and blogs with detailed descriptions and demonstrations of their training.

Home drying workouts for girls

This is a great option for busy girls, for mothers on maternity leave when it is not possible to leave the child with other family members, as well as for those who do not like to visit crowded places, preferring a cozy familiar environment.

Advantages of home classes:

You make the schedule yourself, the schedule is very flexible and easily adjusted to your needs.
You cultivate the strong-willed qualities necessary for every athlete.
You study in comfortable clothes, in a familiar place, which is pleasant psychologically.
You control the quantity and quality of loads yourself.
This is absolutely planless.

There are also disadvantages to home classes:

You have to figure out the technique of the exercises yourself, there will be no one to tell you how to do it correctly.
You may feel sorry for yourself more than usual, which will affect the effectiveness of the workout.
You can postpone classes and, in the end, leave this venture.
There is no change of scenery, classes can get boring.
Classes at home are designed for self-organized girls who are ready to work with full dedication in a room in front of a mirror or a computer with training.

What you can do at home:

It all starts with a warm-up. Warm up your muscles by doing a few light warm-up exercises, stretch to warm up your ligaments, and start training.

Training in the gym on the dryer for girls

Both strength and oxygen loads can be carried out in the gym. In good complexes, simulators for strength and cardio exercises have already been selected.

Advantages of classes in the gym:

They will help you choose a training program, set the technique of execution, tell you the basics of exercises.
In the gym, you can do cardio and strength training at once.
Getting out of the comfort zone. Getting into an unfamiliar environment, you will have to adapt to the environment. This brings up strong-willed qualities, helps to become more confident in yourself and make new acquaintances.
Availability of all necessary simulators. You don't need your own dumbbells, barbells and more.
A change of scenery. You will be able to delineate the zones of action for yourself. Relax at home, work in the gym. From the point of view of psychology, this is an important point. Some girls, and men too, find it hard to rest and work in one place.
Subscription fee. Yes, you spend money on buying a subscription, but now you have to work out your investments. It will be harder to skip workouts.

Despite the excellent prospects, training in the gym also has its drawbacks:

Constant trips to the gym. You have to plan your time rationally to keep up with everything and everywhere.
Clusters of people. At some hours of the day, a lot of people come to the gym, this is fraught with queues for simulators.
Psychological barrier.
Training in the gym is suitable for absolutely everyone. It's up to you to decide how to do it.

Sports nutrition for drying the body of girls

Effective body drying involves the use of sports supplements. Perfectly selected complexes will help to strengthen and consolidate the result. Sports nutrition is divided into two large groups: mandatory, basic nutrition, and preferred. The second group is used at will, it is designed to speed up the fat burning process a little and improve overall well-being.

Basic Sports Supplements

The basic set of sports equipment includes:

THE BEST SPORTS SUPPLEMENTS FOR DRYING THE BODY OF GIRLS:

Quick weight loss diets have been around since the world’s first dieter looked at their belly and thought, “I need to lose a few pounds – NOW.”

Even though experience has shown that quick “fad” diets usually result in temporary weight loss, dieters are still looking for the Holy Grail: A diet that lets them lose weight fast and keep it off.
While there is no miraculous instant weight loss trick, you can take steps to speed things along without resorting to a quick weight loss diet. Here’s how:

Rev Your Metabolism with the Right Foods

Are you eating too many calories?

The problem might be that you’re eating too few. Years of yo-yo dieting can slow down your metabolism by 30%. To get it back on track, you’ll need to eat enough calories to fuel your basal metabolic rate (BMR).

You can find detailed BMR calculators online. They will tell you how many calories you need to get through a day. If you exercise or have a physically demanding job, you will need more. Try to get most of your calories from lean protein, whole grains, nuts, fruits and vegetables.

Don’t let an initial weight gain scare you off; your body needs time to repair itself. Once you’ve spent a few weeks or months eating an appropriate number of calories, your metabolism will speed up and the pounds will fall away.

You can easily lose a pound a week by sticking to a balanced diet, or two pounds a week if you add exercise.

Check Out The Metabolism Boosting Foods Video Below:

Don’t Forget the Exercise

Most quick weight loss diets don’t include any form of physical exercise. They encourage you to lose weight rapidly by eating very little. While that can lead to a quick initial weight loss, the weight will come back when you start to eat normally again. Plus, quick weight loss diets don’t provide the same health benefits as a balanced diet and exercise.

Experts agree that the best exercise routines include cardio and strength training. If you have a lot of stress in your life, you should also consider yoga for stretching and relaxation. Three to five hours of cardio exercise plus one or two hours of strength training are enough to make significant changes in your body shape and fitness level.

Exercise provides all kinds of health benefits. It will improve your mood, help you sleep soundly, make you stronger and leaner, and improve your balance. It also protects your heart and wards off metabolic disorders like type 2 diabetes. These are perks that quick weight loss diets cannot offer.

Forget Starvation Diets

We’ve all heard the tales of celebrities who drank nothing but lemonade with maple syrup and cayenne pepper to quickly slim down for a role. What we don’t hear about is the aftermath: Those same celebrities regained all the weight as soon as they ended their quick weight loss diets.

Don’t put your body through the stress of quick weight loss diets. At best, you’ll end up tired, hungry, grouchy, dehydrated, and heavier than before. At worst, you could seriously damage your metabolism, making it impossible to lose weight even when you eat very few calories.

To maintain a healthy weight, your body needs to be healthy. Feed it right, move it often, and give it the hydration it needs to perform at its peak.