Body drying for girls - a quick and effective slimming and weight loss program

Principles of drying for girls

To lose weight correctly, you need to adhere to the following drying principles:

• A diet aimed at burning fat should continue for 30-60 days. More precise timing depends on the initial thickness of the fat layer.
• You need to enter drying smoothly.
• You should eat in small portions, but at least 5-7 times a day.
• You need to drink at least 2 liters of water.
• You should count your calories throughout the day. The daily caloric intake depends on the woman’s age, her weight and physical activity. The average daily caloric intake is 1500 kcal.
• Sports should be regular. Strength exercises should be combined with aerobic training.
• Carbohydrate foods should be sharply limited. But it is necessary to reduce its volume gradually, and not sharply.
• Breakfast should be hearty.
• Dishes can be prepared in any way except frying.
• The menu should limit flour and sweet foods.
• Fats should be excluded, but they cannot be completely abandoned. The best source of fat is vegetable oil.

Basic rules for drying the body

Basic rules for drying the body
In order to lose extra pounds faster without stressing the body, you need to do everything correctly. The basic rules for drying the body look like this:

• eat small meals 6 times a day, as this will stabilize metabolic processes;
• reduce your total calorie intake to prevent body fat from causing you to gain extra pounds;
• Before going to bed, do not cook or eat foods containing carbohydrates, so as not to overload the body;
• eat healthy and tasty foods to enjoy the weight loss process;
• exclude sweets and buns from your menu, because these are sources of unnecessary carbohydrates;
• rapid drying of the body should be accompanied by physical activity, because it has a positive effect on metabolic processes;
• Avoid snacking and eat only the planned amount of prepared food.

To make the drying process more effective, take into account these tips:

• measure your waist once a week. If it stops decreasing in size, reduce carbohydrates to a minimum;
• before training, you can eat foods that contain carbohydrates if you are not strong enough to perform the exercises;
• completely eliminate processed foods, smoked foods and fatty foods from your diet;
• The drying program for weight loss should take place in cycles of 2 months. After this you should take a break.

If you do everything right, the results of the diet will not take long to arrive. Soon you will notice that your waist has become slimmer, and your figure has become toned and attractive.

Body drying menu for girls for a month

First week

In the first week of drying carbohydrates per day, you should receive 2.5 g per 1 kg of weight. They can be obtained from cereals (brown rice and buckwheat), from vegetables and fruits.

The menu is based on the following products:

• Every other day you need to eat fish.
• Chicken breast is used as meat.
• Cheese is rarely eaten, but kefir and cottage cheese are often consumed.
• Fresh vegetables, lettuce and herbs must be present on the table.

Vegetable oils and lemon juice should be used as a salad dressing.

Menu for the first week of drying:

Second week

In the second week of drying, the amount of carbohydrates should be limited to 1 g per 1 kg of weight. These products should be consumed in the first half of the day.

Menu for the second week of drying:

Third week

In the third week of drying, the amount of carbohydrates consumed per day must be further reduced - to 0.5 g per 1 kg of weight. In addition, fruits are completely excluded from the menu.

Menu for the third week of drying:

Fourth week

In the fourth week of drying, carbohydrate foods are reduced to a minimum. You are allowed to eat no more than six spoons of porridge per day. You can't eat carrots.

Menu for the fourth week of drying:

Principles and features of the diet during drying

Calculation of daily calorie intake for girls

For good results in the drying process, you need to have a fast metabolism. It will help you burn more fat without losing the muscle you need. But to burn fat, you need a calorie deficit. The basal metabolic rate is the calories the body needs to maintain vital functions at complete rest. You must provide him with this figure. For example, for a 30-year-old girl weighing 50 kg and height 165 cm, the daily required intake is 1214 calories. Now let's multiply this figure by her physical activity, for example, she trains 3 times a week. We get 1675 calories. To use body fat as an energy source, let's create a calorie deficit of 10%: 1675-167= 1508 calories.

You will have to count calories. This must be done based on the raw product. It is recommended to buy a kitchen scale and a calculator. After a week of calculations, you will already know by eye where the calories are.

Now the most important thing: what to eat and how much

Determination of the BJU ratio. BJU is proteins, fats and carbohydrates. The drying process can be divided into phases. At the initial stage of drying, the percentage is as follows: proteins - 50% of daily calorie intake, fats - 15% and carbohydrates - 35%.

Protein in your diet is the main building material. Protein helps you maintain the muscle mass you have. Muscles consume energy, even at rest. It speeds up your metabolism. At least 50% of your diet should be protein.

Calculate your protein intake based on 2-2.5 g per 1 kg of weight. Fat 0.5 g per kg of weight and carbohydrates: start with 2 g per kg of weight and gradually minimize to 1 g per kg and 0.5 per kg.

• 1 g of protein contains 4 kcal;
• 1 g of carbohydrates contains 4 kcal;
• There are 9 kcal in 1 g of fat.

For our 30-year-old girl, 165 cm tall and weighing 50 kg, this will be:

• Daily calorie intake 1508 * 0.5: 4 = 188 g protein
• 1508* 0.20 : 9= 33 g fat
• 1508*0.30 : 4 = 113 g carbohydrates

Phase one

The amount of carbohydrates in this period is 2 grams per 1 kg of body weight. Remember that carbohydrates should be slow and complex. The percentage of nutrients is approximately the following: proteins 50%, fats 20%, carbohydrates 30%. Sources of carbohydrates: buckwheat, oats, brown rice. At this stage, we minimize the fruit, since it is sugar. Water should be drunk in large quantities, about 2 liters per day. Stick to this diet for 1 week. Sources of protein: boiled chicken breast, fish, cottage cheese, eggs, legumes.

Phase two

Reduce carbohydrates to 1 g per 1 kg of weight, while increasing protein intake. The ratio of nutrients is within: proteins – 70%, fats – 15%, carbohydrates 15%. Duration – 1 week.

Phase three

She is the toughest. Carbohydrate consumption is reduced to 0.5 g per 1 kg of weight. The diet consists mainly of protein and green vegetables. You can add vitamins to your diet.

Duration – 1 week.

Phase four

Gradually increase carbohydrate intake to 1 g per 1 kg of weight. We remember that carbohydrates are only complex, with a low glycemic index.

Duration – 1 week.

Phase five

We add carbohydrates to the diet at the rate of 2 g per 1 kg of weight.

If your body was low in fat and you are not going to win a fitness bikini competition, then the hard third phase can be omitted and the first and second phases can be lengthened. You should take measurements, estimate your body fat percentage visually, using photographs, and based on your preferences.

What to exclude from your diet

Fried foods, smoked foods, sauces and ketchups, potatoes, canned food, and alcohol, including beer, are excluded from the diet. You canceled all desserts and sugar at the preparatory stage.

Approximate weekly menu for drying every day

This is a sample menu. You should calculate the amount of food based on your weight and your calorie intake. You will have your own table. It must be remembered that it is better to consume carbohydrates in the first half of the day, and distribute protein throughout the day. In the second and third weeks, fruits are prohibited. Prioritize green vegetables and protein.

Add protein powder and BCAA supplements to your diet. Drink more water, eat smaller meals. This will keep your metabolism at the proper level.

Nutrition after drying: a healthy diet

As mentioned above, we increase carbohydrate consumption gradually. After drying, the result is preserved, but subject to proper nutrition. To prevent subcutaneous fat from returning, avoid fast carbohydrates. They are not elements of a healthy diet. If you want something unhealthy, set aside one day a week when you can treat yourself to something tasty.

Drying is serious work, and it would be irrational to waste its results and become covered in fat again. After all, subcutaneous fat has no value for your body. This is the ballast that you are forced to carry on your body. Therefore, after drying, it is better to eat properly and balanced, then excess fat will not accumulate.

BZHU calculation formula

To calculate your metabolic rate, you will need the following steps:

• Women: 655 + (96*weight/kg) + (1.8*height/cm) – (4.7*age in years).
• Men: 66 + (13.7*weight/kg) + (5*height/cm_ - (6.8*age in years).

The resulting figure must be multiplied by the activity coefficient:

• If a person leads a sedentary lifestyle and moves little, then multiply by 1.2.
• If a person plays sports 1-3 times a week, but the loads are not too intense, then you will need to multiply by 1.38.
• If a person trains 1-5 times a week, and the loads are moderate, then he will need to multiply by 1.55.
• When physical activity is high, you need to multiply by 1.73

You must subtract 500 from the resulting value. The final figure will characterize the daily calorie content.

The next step is to calculate the calorie corridor:

• To determine the minimum daily caloric intake, subtract 250 from the daily caloric intake.
• To determine your maximum daily calorie intake, you need to add 100 to your daily calorie intake.

For example, if a person’s average daily caloric intake is 1600, then he cannot gain more than 1700 kcal and less than 1350 kcal.

The last step is to calculate the amount of proteins, fats and carbohydrates. One gram of protein and carbohydrates contains 4 kcal. One gram of fat contains 9 kcal. You should consume 30-35% protein, 15-20% fat and 45-50% carbohydrates per day.

The calculation is done as follows:

1. Protein:
   Minimum level: (1350 * 0.3) / 4 = 101 g.
2. Maximum level: (1700 * 0.35) / 4 = 148 g.
3. Fats:
   Minimum level: (1350 * 0.15) / 9 = 22 g.
4. Maximum level: (1700 * 0.2) / 9 = 37 g.
5. Carbohydrates:
   Minimum level: (1350 * 0.45) / 4 = 151 g.
6. Maximum level: (1700 * 0.5) / 4 = 212 g.

Control of carbohydrates and dietary supplements

The entire drying process is tied to the balance of the BJU. Proteins are complex molecules that take a long time to be broken down by the body, and the body subsequently “captures” them, for example, to create muscles. But carbohydrates are simple compounds, the body breaks them down quickly, and in the process of their breakdown energy and heat are released. We can use this energy for action, training. Our body “takes” this same energy to support the functioning of internal organs and the brain. But excess energy is sent to store adipose tissue.

Excess carbohydrates

Drying involves active lipolysis - the breakdown of adipose tissue. Accordingly, there should not be an excess of carbohydrates in the diet. Otherwise, new fat will form as quickly as you try to burn it. But lipolysis is a slow process that requires a lot of energy, and most importantly, stable functioning of the hormonal system. How is this related? In order for glucose to be absorbed, insulin is needed. It is produced by the pancreas, so if the functioning of this organ is impaired, difficulties may arise.

However, glucose tends to accumulate in the muscles and liver. And if there are too many carbohydrates in the diet, fat cells are formed from it. To solve this problem, a carbohydrate deficiency is created during drying.

Lack of carbohydrates

It would seem that let's exclude carbohydrates from the diet - and the problem is solved. However, it’s not that simple, because we need energy to train. If blood glucose levels are too low, ketoacidosis will occur: a pathological condition associated with insulin deficiency. Therefore, it is important to balance the amount of carbohydrates in the diet.

How to calculate correctly

The optimal amount of carbohydrates during the drying period is 2 grams per kilogram of your weight per day. The bulk of the daily portion should be eaten for the first and second breakfast, and in the afternoon their amount on the menu should be kept to a minimum. You should, of course, eat fractionally, dividing your daily portion of food into 6 meals.

Protein calculation

The ratio of proteins, fats and carbohydrates in the diet during drying should be: 4:2:4. This is the optimal balance to ensure healthy, easy fat loss and muscle growth during intense workouts. However, if you are in the mood for hard drying, you can resort to the 5:1:2 formula. With this approach, the amount of proteins significantly prevails over other components.

Low carb diet

A low-carb diet is not synonymous with cutting, but in both cases you have to create a carbohydrate deficit. There are many approaches to the low-carb diet. Most suggest reducing the amount of these substances by 25% of what you previously consumed.

Intermittent fasting

The drying program may include intermittent fasting. But do not forget that such cycles create additional stress for the body. And it is already experiencing a stressful situation. Therefore, if you really want to try this approach, fast no more than once a week. And do not forget that abuse of this method can undermine your health and lead to you stopping losing weight altogether.

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.

Cutting diet for women

Menu for a week for women drying their bodies after 30

Monday

1. Oatmeal with berries.
2. Cottage cheese.
3. Brown rice with chicken.
4. Vegetable salad with vegetable oil.
5. Baked chicken breast, vegetables.

Tuesday

1. Omelet, 1 apple.
2. Kefir.
3. Buckwheat, fish.
4. Cheese salad with vegetables.
5. Baked fish, vegetables.

Wednesday

1. Oatmeal, grapefruit.
2. 2 eggs, vegetables.
3. Brown rice with vegetables.
4. Seafood salad.
5. Chicken or turkey meat with vegetables.

Thursday

1. Rice with egg.
2. 1 apple.
3. Buckwheat, steamed chicken cutlets.
4. Low-fat cottage cheese.
5. Fish, vegetables.

Friday

1. Seafood omelette.
2. 1 grapefruit.
3. Rice, eggs.
4. Boiled beef with vegetables.
5. Squid salad with egg and herbs.

Saturday

1. Oatmeal with berries.
2. Cottage cheese.
3. Wheat cereal with vegetables.
4. Steamed fish, salad.
5. Eggs, vegetable and seafood salad.

Sunday

1. Boiled eggs, rice.
2. 1 apple.
3. Buckwheat, salad.
4. Boiled chicken, vegetables.
5. Steamed chicken cutlets, salad.

Features of the weekly menu for drying the body for women after 40 years

You can stick to the menu described above ↑↑↑, the amount of healthy fats can also increase, since the diet should contain sufficient amounts of fish, unrefined vegetable oils, flaxseeds, and sesame seeds. Additional intake of dietary supplements Omega-3, calcium-D3, and B vitamins is also allowed. If these substances are not enough in the diet, they can be obtained from dietary supplements and not have to worry about bone tissue, skin and hormones.

About vitamins for women here →

Features of the drying menu for women over 50 years old

During this age period, menopause occurs - a natural and inevitable process. Therefore, to maintain strength and hubbub in women, the diet should still contain fatty fish, oils, seeds and cereals. During this period, women may be prescribed hormonal therapy by a doctor to maintain female and male hormones, which not only prolong youth, but also have a beneficial effect on the drying process. When drying, it is allowed to consume up to 2 grams of salt per day, the amount of water is 30 ml per kilogram of weight.

List of allowed and prohibited products for drying the body

The cutting diet should include proteins, fats and carbohydrates, but with an emphasis on the first component. Fast carbohydrates should not be on the menu.

Authorized products:

• Any fish.
• All vegetables except potatoes and legumes.
• Any meat: chicken, turkey, beef, veal, lamb, rabbit and nutria.
• Milk, cottage cheese, kefir, yogurt, tofu cheese.
• Seafood.
• Chicken egg white.
• Greenery.

Limited consumption products:

• Boiled potatoes in their jackets, baked potatoes.
• Durum pasta.
• Cereals.
• Nuts and dried fruits.
• Berries.
• Low-fat cheeses.
• Chicken egg yolk.
• Legumes.
• Wholemeal bread.

Prohibited products:

• Bread made from wheat flour and other flour products.
• Sweet.
• Pasta made from soft wheat varieties.
• Mayonnaise.
• Canned foods.
• Smoked products.
• Sausage.
• Processed cheese.

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.

Contraindications

Drying the body is unacceptable if the following contraindications exist:

• Liver diseases.
• Carrying a child.
• Diseases of the digestive system.
• Diseases of the urinary system.
• Diseases of the heart and blood vessels.
• Lactation.
• Diabetes mellitus and other pathologies of the endocrine system.

Recommendations for girls on drying at home

In order for body drying carried out at home to be effective, you must adhere to the following recommendations:

• You need to eat every 2-3 hours, which will avoid sudden surges in blood sugar levels.
• You need to drink clean water every hour. To calculate the volume of water you should drink per knock, you need to multiply your weight by 0.03.
• Every day you need to monitor the calorie content of the foods you eat.
• Every fifth day should be made carbohydrate. At this time, you should increase the amount of carbohydrate foods consumed, which will prevent the burning of muscle mass.
• Women can dry for 12 weeks, and men for 8 weeks. If drying is practiced for the first time, its duration should not exceed 5 weeks.
• Be sure to exercise while drying.
• When the amount of carbohydrates consumed decreases, you need to increase the amount of protein food to 2-3 g per 1 kg of body weight.
• In order to prevent disruptions in metabolic processes, it is necessary to reduce the daily calorie intake gradually, and not sharply: by 200 kcal in 7 days, but no more.
• Taking vitamin-mineral complexes will help avoid slowing down metabolic processes.
• If the weight has risen, then the body should give the body a two-day “carbohydrate boom”. This activates the thyroid gland.
• You should avoid fast carbohydrates, such as soft wheat pasta or white rice.
• To speed up the process of burning fat, you need to completely give up carbohydrate foods once every 7 days.
• Taking casein protein will prevent you from feeling hungry and will prevent the development of catabolism.
• Before each workout, you need to take L-carnitine. This will increase the number of kilocalories burned by 2 times.
• On days leading up to training, you should not sharply limit the amount of carbohydrates you consume.
• Before training, you need to eat slow carbohydrates or drink whey protein.
• Once a day you need to eat a portion of fatty fish. A serving does not contain more than 200 kcal, but the fats that are part of it have a positive effect on the process of losing weight.
• Dinner should consist mainly of protein foods. You can completely replace these products with casein protein and low-fat milk.

Sample menu for 1-2 months

The body drying menu for women is drawn up for four weeks. These include preparing the body for drying and a period of reducing carbohydrate foods in the diet to a minimum volume. After this, it is recommended to adhere to a strict diet for a week, and then begin a gradual return to your usual lifestyle.

1st week

In the first week of drying the body, you must adhere to the menu suggested above. It is permissible to consume up to 3 g of carbohydrates per 1 kg of weight , respectively, if a girl weighs 60 kg, then she can eat up to 180 g of carbohydrates per day.

2nd week

At this time, you should gradually reduce the amount of carbohydrate-containing products by 15-20%. A sharp reduction in the amount of such food in the diet will lead to stress and the body will begin to store fat.

3rd week

During the third week of drying, the percentage of carbohydrate foods should be reduced by another 25%. To do this, you need to completely exclude pasta, fruits and berries from your diet. In order for the body not to experience stress, they must be partially replaced with protein foods.

4th week

During the fourth week, you should reduce the amount of carbohydrate food by another 25%. To do this, you should limit the consumption of all types of cereals and vegetables. The amount of carbohydrates in the diet should decrease to approximately 60 grams. per day, this is no more than 1 g per 1 kg of the girl’s weight. The minimum amount of carbohydrates that can be allowed in the menu is 0.5 g per 1 kg of weight.

With the complete elimination of carbohydrates, toxins will begin to accumulate in the body.

5th week

This is the final and most rigorous week of drying. During this week, the amount of carbohydrate food should remain at a minimum level.

6th week

Starting from the sixth week, you need to start gradually increasing carbohydrates in your diet. It may take up to three weeks to fully return to your usual menu.

Returns must be made in reverse order:

1. Increasing the volume of cereals and vegetables.
2. Return to the menu of fruits and pasta.
3. Bringing the amount of carbohydrates in the diet to the level of the first week.

This is an effective method, which is often used by professional athletes, which is why it was gradually adapted for people who do not play sports professionally. For women who want to emphasize the beauty of their figure, creating a menu for drying the body is an excellent option to achieve results.

Workouts during the drying period

To dry your body successfully, you need to train. And you can do this even at home.

To create a training plan, you must adhere to the following recommendations:

• Strength exercises should alternate with aerobic exercises.
• You need to do strength exercises twice every 7 days and aerobic exercises three times. Examples of the most effective aerobic exercises: swimming, running, cycling, step aerobics, skipping rope, rowing, roller skating.
• Aerobic exercise is best done in the first half of the day, immediately after waking up.
• The pulse during training should be 120 beats per minute.
• The optimal training duration is 45 minutes - 1 hour.
• It is good to use a heart rate monitor during exercise.
• The body must recover. To do this, two days a week must be free from training.
• You should eat 2 hours before the start of classes and two hours after them.

Training plan

The presented training plan is designed to work the main muscle groups. It is suitable for beginners. Exercises should be performed 10-15 times, 3 approaches each. After two months, the number of approaches can be increased to four.

To start, you need to train three times a week, and then you can increase the number of sessions to four. The duration of one workout is 60 minutes. Subsequently, the time is increased to 90 minutes.

Workout 1.

You need to start your workout with a warm-up.

• Crunches while lying on the floor.
• Deadlift using dumbbells.
• Dumbbell press from a sitting and standing position.
• Squats with dumbbells.
• Bench push-ups from behind.
• Lunges with dumbbells.
• Bent-over dumbbell row.
• French press using dumbbells.

You need to complete the workout with a cool-down, which lasts 2-5 minutes.

Workout 2.

You need to start doing the exercises with a ten-minute warm-up.

• Raising legs from a lying position.
• Lifting onto a chair using dumbbells.
• Wide grip bench press.
• Stretching from a standing position with dumbbells.
• Bent-over dumbbell raises.
• Lunges with dumbbells.
• Side bends with dumbbells.
• Arm curl with dumbbells from a standing position.
• Calf raises with dumbbells.

You need to complete the workout with a 2-5 minute cool-down.

Popular questions

• Why do girls need drying?

  Most often, professional athletes who want to make their muscles more prominent resort to drying. However, drying is increasingly being practiced by ordinary people who want to get rid of excess weight. Experts do not recommend drying for unprofessional purposes or not according to the rules, so as not to harm the body.

• If I skip a meal, can I have two servings next time?

  You can't do that. The calorie content of one serving should be no more than 300 kcal, and a maximum of 500 kcal. The body will not be able to expend more than this amount and will store excess calories as fat.

• Should carbohydrates be completely removed from the menu to increase cutting efficiency?

  No, you shouldn't do that. If you refuse carbohydrate foods, metabolic processes will be disrupted. In addition, the body may begin to burn muscle. There is also a risk of developing ketoacidosis.

• Is drying harmful to health?

  If you follow all the rules, drying will not harm your health. However, you can start training only if there are no contraindications.

• Which drying option is optimal for a girl?

  The approach to drying the body should be comprehensive. Training should be combined with diet and sports nutrition.

• How many kilograms can you lose in 7 days of drying?

  Average losses are 0.5-1.5 kg. The result largely depends on the initial weight. If it goes away faster, then you should eat more carbohydrate foods so as not to harm your own body.

• Will it be possible to dry it in 5 days?

  Yes, it is real, but it is associated with health problems. The effect of such drying will be short-lived.

• How long can drying last without causing harm to health?

  For girls this period is 12 weeks, and for men 8 weeks. In the future, the result must be maintained and consolidated with the help of training and menu restrictions.

Meals in the following weeks

If in the first week you got used to the new diet, then from the second week follow the drying requirements without relaxation. A plan drawn up at the beginning will help you with this.

The menu for the last week is the same as the first!

The nutritional requirements for drying are as follows:

• Stop eating salt.
• Eat fewer carbohydrates. Now the carbohydrate norm is: 0.5 - 1 g per kilogram of a woman’s weight.
• Eat one tablespoon of bran daily. This will help replenish fiber deficiency and maintain normal intestinal function.
• Protein now makes up eighty percent of the diet.
• Dairy products, chicken, seafood - if cooking is required, only steam or boil.

In the last week, your task is to begin to exit the drying process. Return to the diet of the first week, gradually adding the amount of carbohydrate-containing foods. Remember, proteins now make up half of the diet.

Menu option:

• For breakfast, prepare a small portion of oatmeal, eat a banana, and drink green tea.
• For lunch, prepare vegetable cream soup, boil 200 grams of veal.
• For dinner, boil or steam a two-hundred-gram piece of red fish and eat it with vegetables.