Drying the body for a woman's weight loss. Diet menu for a week, exercises at home

What is drying the body?

Drying the body for weight loss for women is a set of measures and actions aimed at reducing the amount of subcutaneous fat (as a percentage) and improving physical fitness. It should be noted that the first is impossible without the second.

Therefore, the process of drying the body can be divided into 2 stages:

• Selection of the optimal nutrition system (diet).
• Selecting a training program in accordance with the functional readiness of the student.

The main task of drying the body for weight loss is not weight loss, but normalizing the level of subcutaneous fat. This is the main difference between drying and regular weight loss.

The difference between these two methods of achieving ideal figure proportions is easy to understand by considering the principles that are inherent in both methods.

Drying the body for weight loss for women is fundamentally based on physical activity. In this case, the most optimal result will be a reduction in volume in the waist, hips or other parts of the body without a significant reduction in overall body weight.

Physical activity, with the help of a properly selected diet, helps burn fat cells. But at the same time, the volume of muscle fibers increases, and, consequently, the total muscle mass in the body.

Regular weight loss uses diet as the basis for achieving results. The main thesis of this method is that you need to eat less. As a result of a lack of nutrients, during classic weight loss, not only fat is burned, but also muscle. This has a detrimental effect on the functioning of the musculoskeletal and circulatory systems.

From the point of view of indicators on the scale, losing weight has an advantage over cutting. With the proper level of self-discipline, the first option is guaranteed to bring results. But regularly following a strict diet will sooner or later lead to either breakdowns and setbacks (gaining more body weight than before you started losing weight), or to health problems. This technique does not know any other way to achieve results.

Drying the body for weight loss for women does not guarantee significant weight loss. But with the help of a properly selected training program and a well-designed diet, you can easily achieve a comprehensive reduction in volume in “problem areas”.

It also increases skin elasticity and tone muscles. This will have a positive impact on the well-being and self-esteem of any woman.

Drying the body after 40 years - nuances

To undergo body drying after 40 years, you will need to create a nutrition program with a menu for 14-28 days. Regular physical activity is no less important at this age.

After 40 years, you should reduce the amount of carbohydrates you consume a little more. You need to enter the diet very carefully, as well as exit it.

In addition to the standard menu, you can use nutritional supplements designed for athletes. For example, it could be: Yohimbine, Acetyl L-carnitine, Express.

Drying the body for girls at home

Drying the body at home must begin with an assessment of physical condition. Since the basis of the technique is high-volume intensive training, it is very important to have above average physical fitness before starting drying. It is highly not recommended for an unprepared person to begin the training process in compliance with all dietary restrictions.

Women and girls who have not had sports practice need preliminary preparation. Before starting the drying process, you need to pay attention to sports activities with weights. This will help solve two problems at once: prepare the student mentally for the upcoming work and prepare the nervous system for physical exertion.

The period of preparation for drying the body for weight loss should not be less than 30 days. During preparation, it is not recommended to impose restrictions on the diet. An increase in the total calorie content of food consumed is allowed. The result of a month's training should be improved muscle tone and adaptation to prolonged physical activity.

It is very important to master the correct technique for performing exercises.

If you ignore the preparation period and start drying the body immediately after making such a decision, then the final result will not be achieved. Against the backdrop of relatively heavy loads and a lack of nutrients, the body will quickly exhaust all its reserves. A person who practices will experience a decrease in overall performance.

There will not be enough energy to fulfill responsibilities at work and at home. If you continue the drying process in such conditions, the person will become extremely fatigued. This can lead to injuries to the nervous system. Women with sports experience can start drying the body at home without prior preparation.

After completing the preparation stage, you can begin the drying process. The exercises performed at the first stage do not require significant modification or adjustment. The diet is subject to changes. It is very important to avoid major stress on the body during this period. Therefore, you should not suddenly give up your usual products. Even if they are listed in the “STOP list”.

Over the course of several weeks, you should gradually remove such foods from your diet. This will be the first stage of drying the body for weight loss. After a painless transition to a healthy diet, you should begin to gradually reduce the amount of carbohydrates in the food you consume.

At the same time, the total number of calories should not fall below 300-400 units from the norm of consumption (what this is will be discussed below). Otherwise, together with the burning of fat cells in the body, global catabolic processes will begin. The transition to a low-carb diet should be accompanied by an increase in training intensity.

Drying the body for weight loss for women at home should not be carried out in a forced mode. This is especially true for people who have not exercised in the past. If the first symptoms of fatigue or pain in joints and muscles appear, you should stop exercising and consult a physiotherapist.

It is advisable to select a diet together with a professional nutritionist. If a girl or woman has no experience in sports, then before starting drying she should undergo a medical examination to check for contraindications.

Drying the body for weight loss can be done after examination by a doctor.

In case of a positive conclusion from a doctor, drying at home can be carried out no more than once a year. Optimal results when drying the body without negative consequences for women’s health and well-being can be achieved with a process duration of 1 to 2.5 months.

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Nutrition rules

A decrease in the level of fat in the body during drying occurs due to a rational decrease in the total calorie content of the food basket. This can be achieved by removing foods high in carbohydrates from the daily menu.

Since such food makes up more than half of the total amount of food eaten, simply removing the food will lead to a catastrophic lack of energy. In addition, stronger muscles require more building and nutrients.

Therefore, along with eliminating foods high in carbohydrates from the diet, it is necessary to introduce an equal amount of protein foods into it. At the final stage of drying the body for weight loss for women, the share of high-protein foods can be more than 85%.

The replacement of some products with others should occur smoothly. In the first half of the drying process (the period when there is still a lot of carbohydrate food in the diet), you should eat high-calorie foods in the first half of the day. In the evening (after 13:00) you need to eat foods high in protein.

When drying the body for weight loss, proper organization of meals is extremely important. The best option would be to split the diet into 5-6 small portions. They should be consumed at regular intervals. The last meal should not be taken later than 4 hours before bedtime (19 hours).

At the initial stage of losing weight, it is important to drink plenty of water. It will help remove toxins from the body and speed up metabolism. The norm for an adult woman is 1.5-2.2 liters per day. Towards the end of the course, this amount should be reduced. Eating fried foods during the drying process is highly undesirable.

Food must be steamed or boiled. A serious mistake is removing fat from the diet. The female body requires on average up to 30 grams of fat every day to function normally. Preference should be given to polyunsaturated fats of the Omega group. Reducing their number is acceptable, but maintaining the intake rate is extremely important.

With the intense rhythm of everyday life and high business activity, to achieve a balance of micro and macro elements in food, it is possible to resort to the help of nutritional supplements and sports nutrition. When using these components, you should remember their nutritional value and take it into account when calculating your diet.

Where to begin?

To dry out a man’s body, first you need to cut down all simple carbohydrates, primarily sugar (including milk), flour products, sweet fruits and vegetables with a high glycemic index. It is not advisable to remove salt so as not to disturb the water-salt balance and not lose water, so you will clearly see how much fat you are losing.

Before you start drying your body, train yourself to drink a lot; you will need a large amount of clean water to remove ammonia, into which protein breaks down, since the diet will be high in protein. Toxins will also be eliminated and the blood will not thicken during exercise. Water is a transporter of nutrients into cells. Drinking liquid will dull your hunger; if you want to snack prematurely, extinguish your hunger with a glass of water.

Your diet will be dominated by proteins in large quantities, and carbohydrates will be reduced to an acceptable minimum. Fats, as an additional intake, are removed altogether, since lipids will significantly increase the calorie content of the diet, which is not good for you. You will get fats in small quantities from meat, fish and seafood.

Prohibited and permitted foods

After completing the first stage of drying the body, you should approach the process of choosing the foods you consume more carefully. A gradual reduction in the overall caloric content of the diet requires the meaningful removal of certain items from the menu that contain large amounts of carbohydrates.

First of all, it is necessary to completely exclude from the diet foods that contain fast carbohydrates (glycemic index above 50).

These include the following product groups:

When the carbohydrates contained in these products are broken down, the level of glucose in the human body rises sharply. This is pure energy that cannot be converted into work, even with the highest physical activity. Excess glucose, which the body has not had time to burn for several hours, is stored in the form of fat cells.

Therefore, when drying the body for weight loss, it is extremely important from the first days to completely exclude all the products that are listed in the table. Low-glucose foods should replace unhealthy and high-calorie foods.

These include:

• Dietary meats (chicken, turkey and beef).
• Fresh vegetables (tomatoes, bell peppers, cucumbers). They can be consumed in large quantities. Vegetables contain virtually no calories and are rich in vitamins A, B1-B3, PP and C.
• Fermented milk products (unsweetened yogurt, kefir, cottage cheese).
• Fruits (apples, oranges, kiwi). It is better to consume them in the first half of the day and in small quantities. Fruits contain fructose. It is a carbohydrate that is easily transformed into glucose.
• Fish (low-fat varieties).
• Dried fruits.
• Eggs. They are the source of the most complete protein (99% digestible). At the beginning of drying, you should not limit the consumption of eggs only to whites. Egg yolks contain essential fats for the body.

Delicious and healthy recipes

Greek salad

To prepare the dish you will need the following components:

• One lemon.
• Two teaspoons of dried oregano.
• Three teaspoons of minced garlic.
• A teaspoon of basil.
• Two tablespoons of wine vinegar.
• One romaine lettuce.
• A cup of olive oil.
• Two tomatoes.
• Cucumber, green pepper and red onion – 1 pc.
• 0.2 kg Feta cheese.
• A cup of olives.
• Salt and pepper to taste.

To prepare the sauce, you need to mix lemon juice with oregano, garlic, olive oil, wine vinegar and sugar. To obtain a uniform consistency, whisk the sauce and cool.

Vegetables are cut, placed in a salad bowl, poured with sauce, kept for a quarter of an hour and served.

Sea bass

To prepare the dish you will need the following components:

• 4 stalks of green onions.
• A bunch of cilantro.
• A clove of garlic.
• One lime.
• One Jalapeño pepper.
• 1/4 cup lime juice and the same amount of olive oil.
• A teaspoon of honey.
• Two tablespoons of vegetable oil.
• 1.5 kg sea bass.
• Three tablespoons of flour.

You can serve corn tortillas with the dish.

Separately mix jalapeno, garlic, lime zest, cilantro, onion, olive oil, salt, and honey.

The perch is rubbed with pepper and salt, rolled in flour and fried in a preheated frying pan. After frying is finished, the fish is poured with the prepared sauce and served with flatbread.

Chicken with broccoli and almonds

To prepare the dish you will need the following products:

• 0.35 kg chicken fillet.
• 0.5 kg of broccoli.
• Chili flakes – 1/2 teaspoon.
• Roasted almonds – 0.1 kg.
• A teaspoon of sesame oil.
• Salt, pepper and olive oil to taste.

Chicken fillet is coated in seasonings, fried in a hot frying pan, then cooled and cut into strips. Broccoli is boiled in boiling salted water for several minutes. Fry them in olive oil along with chili flakes, add chicken fillet and almonds at the end of frying. The dish is poured with sesame oil, salt and pepper. Fry for another two minutes.

Shrimp with garlic and honey with broccoli garnish

To prepare the dish you will need the following products:

• 0.45 kg shrimp.
• Two tablespoons of garlic.
• A teaspoon of ginger root.
• Half a cup of honey.
• 1/4 cup soy sauce.
• 1.5 cups of broccoli.

Mix garlic, honey, ginger and soy sauce - this is a marinade for shrimp, but you don’t need to take all of it, but only 1/3 of it. Marinating time is 60 minutes. Stew broccoli in two tablespoons of sauce for five minutes. The shrimp are stewed there for minutes. When the shrimp are cooked, add the broccoli again and heat for another 3 minutes. The finished dish is poured with the remaining marinade.

Chicken fillet with asparagus and lemon wedges

To prepare the dish you will need the following products:

• 0.4 kg chicken fillet.
• 1/4 cup flour.
• 4 tablespoons butter.
• 2 cups asparagus.
• 2 lemons.
• 2 tablespoons of honey.
• To taste: salt, pepper, lemon pepper seasoning.
• For decoration you need chopped parsley.

Beat the chicken until the fillet is 1 cm thick. Dip the fillet in flour with salt and pepper, fry in butter for three minutes on each side, sprinkle with lemon pepper on top.

Asparagus is simmered in a frying pan until it turns a bright green color. Remove the asparagus, then fry the lemon in butter for two minutes. Now place asparagus, chicken and lemon in layers in the pan again and heat thoroughly. You can top the dish with sauce. To prepare it, honey is melted together with butter, in the same fat that remains after frying the chicken and lemon. This will give the dish a lemony taste.

Approximate menu for drying for a week

Drying the body for weight loss for women will be completed successfully only if the diet is properly formulated. In order not to make a mistake with the number of calories burned during the day, you should calculate them using the Harris-Benedict or Mifflin-Saint Georges formulas.

These formulas were obtained experimentally, and there is no doubt about their correctness. The result obtained from the calculations will be a fairly accurate indicator of the energy consumption of the female body at rest. In order to adapt the value to the individual rhythm of life of each woman, physical activity coefficients are actively used.

It is very important to objectively approach the choice of conversion factor. The final result obtained is the norm of calorie consumption for one day.

It is necessary to subtract 300-400 kcal from the resulting number and calculate the diet based on the final figure.

The following menu can be used as a basis:

Norm quantity of products by weight

The daily intake of foods differs depending on their calorie content.

With a daily intake of 1500 kcal, the maximum volume of each product is:

Spot drying exercise at home

Sports exercises play the main role in the process of drying the body for women. Optimal results can be achieved by alternating 2 types of exercise: aerobic (running or intense walking) and anaerobic (strength training).

You should perform exercises with weights or your own body weight at least 3 times a week. It should be understood that the goal of such training is to burn the maximum amount of energy. This means that classes should be intensive and voluminous. This can be achieved by including all major muscle groups in the training split.

For women it is:

• legs;
• buttocks;
• breast.

Exercises for these 3 muscle groups should be performed every training day. To do this, it is better to build a training program using the FullBody system. This principle of forming a set of exercises for training involves performing basic movements for all muscle groups three times a week.

Aerobic exercise should be performed before the start of strength training for 20-30 minutes and after it (40-60 minutes). On days free from strength training, be sure to jog or walk (until you sweat).

An approximate training program for drying the body at home for women can be presented as follows:

Exercises for drying hands

Often the problem area for girls is their hands. Exercises for drying hands for girls may involve the use of dumbbells. Also, many of them strengthen the muscles of the back and chest. Pay attention to the following exercises:

• Lifting dumbbells while standing or sitting. Hold a dumbbell in each hand and raise your arms straight together or alternately. You can also lift them to the sides.
• Hold dumbbells with your arms extended in front of you. Raise your arms to the sides, then bring them back.
• Raise the dumbbells overhead, then alternately or together lower your arms to your sides until they are parallel to the floor.
• Helps to work out the arm muscles using weights on straight and bent arms.
• The arms also work when performing the plank and its various variations, for example, the side plank, as well as the already mentioned push-ups.

It is also worth considering a couple more programs that can be used to build a circuit training for drying the body for girls.

Contraindications to drying

Drying for weight loss is a lot of stress for the female body. Therefore, in some cases, you should not start this radical method of bringing the body into ideal shape.

Drying the body for weight loss is contraindicated for women who suffer from diabetes. For people suffering from this disease, it is important to get the required amount of complex carbohydrates from food. Their exclusion from the diet has an extremely negative effect on the production of insulin in the body. This can lead to problems with the cardiovascular system.

Drying the body is contraindicated for pregnant women and nursing mothers. During this period of formation of a new life, it is important to receive a complete list of essential vitamins and minerals from food.

Also, losing weight using a carbohydrate-free diet is not allowed if:

• problems with the digestive system;
• liver and kidney diseases;
• high mental stress.

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Training program

If it is not possible to regularly visit the gym, there are a number of alternative types of physical exercise. The list is quite extensive:

• run;
• ice skating or roller skating;
• swimming;
• cycling;
• squats;
• bar;
• race walking.

At least 1 hour a day is allotted for physical exercise, otherwise it will not bring any effect.

Examples of exercises

All workouts begin with warming up the muscles. This will take at least 5 minutes. An example of a complex for one workout:

1. Dumbbell flyes from a sitting position. Perform 4 sets of 12 times. The weight of dumbbells is no more than 0.5 kg. If you don't have these on hand, water bottles can replace them.
2. Lunges forward and to the sides. Perform 4 sets of 12 times. With each session, they try to make the lunges deeper.
3. Bench push-ups. Perform 4 sets of 8-10 times.
4. Deep squats with dumbbells. Perform 5 sets of 10 times. If classes are held in the gym, from the second week of drying you can do squats with a barbell.
5. The plank is performed for 30-60 seconds to work the abs every workout.

Drying is categorically not suitable for pregnant and lactating women, those who have serious problems with the gastrointestinal tract, liver, kidneys, or diagnosed with diabetes.

Exiting drying mode

When leaving a low-carb diet, it is necessary to remember that it is not only limiting their consumption that shocks the body. Therefore, returning to your usual diet must be done smoothly. It should take the same amount of time it took to dry.

In order to maintain the results of weight loss, after drying is completed, you should completely stop eating products from the “STOP list”.

Drying the body can give women results in a short period of time. Losing weight with proper organization of the process will be expressed in a decrease in volume and improvement in muscle tone. In order for drying to be successful, it is necessary to correctly create a diet and select a suitable training program.

Author: Svetlov Dmitry

Article design: Oleg Lozinsky