Drying the body: what to eat and how to exercise

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

One of the most popular methods for those who want to lose weight quickly at home is body drying. Let's talk about the specifics of drying for girls, how effective it is, and how it differs from losing weight. And also how to eat and exercise while drying.

Is there a difference between drying and losing weight

Drying the body at home is not an easy weight loss program for girls. What is its peculiarity and who needs drying, and who needs weight loss?

Let's say you have a few pounds of excess weight - 2 or 3 kg. Many people choose drying instead of a weight loss program, believing that this requires only a certain amount of nutrition and this is enough for the body to become drier, muscles - more prominent. However, it is not.

To determine if you need a female body dryer, look at your back in the mirror. If you have an athletic back with pronounced muscles, then drying is right for you. If you see body fat (for example, side rolls of fat), then you need a standard weight loss program - a correct diet with calories, strength training, aerobic exercise. If you have a thin back - this can be understood by the protruding shoulder blades, then you do not need dryers at all.

If you still want to dry out, then as a result you will not see any reliefs, but only the same shoulder blades, but only even more sticking out.

Drying the body at home has another important nuance for girls. Before starting the drying program, you should be aware that you will lose volume from the chest area. Usually, after the first drying cycle, one breast size goes away.

Psychological aspects

Before starting this program, you must take into account another important nuance - psychological. The fact is that any restriction in nutrition, any diet is a rather difficult time for the psyche. Especially if you love food, you are constantly looking for new recipes to diversify your menu. It can be very difficult for you to refuse delicious food.

Many people begin to experience severe psychological discomfort during drying. Due to a lack of carbohydrate, a person may lose interest in life, apathy, loss of activity, fatigue, lethargy may begin. That is why plan drying only if you are sure that you can psychologically endure a significant restriction in the diet and refusal of your favorite foods.

It is advisable not to combine it with important events in life, for example, if you have exams, important events at work, and other activities that can cause stress, since drying can increase it.

Drying and human health

Drying the body at home for both girls and men has a number of limitations. It is highly recommended to be examined by a doctor, especially a gynecologist, endocrinologist and nephrologist, to make sure that this technique does not pose a danger to you.

It is especially important to undergo an examination for those who have chronic diseases, hormonal problems, problems with the nervous system, as well as arthrosis.

Drying in any of its manifestations may be contraindicated in some diseases, so it is very important to get expert advice.

What is drying

Let's figure out what drying the body is at home and what features are there for girls. The very concept first appeared in the field of bodybuilding - professional bodybuilders who demonstrate musculature need to dry out, that is, to reduce the body fat. When he leaves, the figure becomes lean, that is, it dries up, that's why they say about "drying".

The peculiarity of drying is that weight loss does not occur due to muscles, but precisely due to the fat layer.

It is very important with this technique to try to maintain the maximum muscle volume. Another difference from regular weight loss is that the athlete does not have to exclude most of the foods from his diet - he needs strength and energy to continue training.

That is why drying the body at home is recommended for girls with developed muscles who regularly play sports. If you are simply overweight, you have not been involved in sports, and especially strength training, then you will not get a beautiful, lean, athletic figure after drying. And only the effect of the skin on protruding bones. Therefore, work your muscles before you start drying.

The drying method includes a special diet aimed at reducing carbohydrates in the diet and increasing protein, as well as special training. Athletes also take preparations of vitamins, minerals, proteins.

Drying for bodybuilders takes place in a strict regime - a rigid diet, a meal schedule, restriction of food intake. At home, drying is simplified: you choose a gentle diet, however, in compliance with the basic principles of drying, the diet that suits you, exercise in a moderate mode.

The diet is based on reducing the amount of carbohydrates and increasing the protein content in the diet. Women who choose to dry most often commit one mistake: they believe that for successful drying it is necessary to eat as little as possible … However, a rigid diet will by no means bring you the desired result.

The second common mistake is taking fat-burning drugs.… It is highly discouraged to choose such drugs on your own, as they can be harmful if used incorrectly.

It is important to understand - you do not need to limit yourself to food as much as possible in order to make your figure lean.

To reduce body fat, you need to adjust your diet so that the body uses fat reserves for energy, while minimally affecting muscle tissue. As a result, with the correct diet, the volume of muscle tissue should not decrease.

If it decreases, this means that your body does not receive the necessary nutrients in the required amount, and therefore begins to break down muscle tissue. Another reason for the decrease in muscle mass is because the intensity of your strength training decreased during the drying.

So, the basic principle of nutrition during drying is this: you need to gradually exclude foods containing carbohydrates from the diet, and increase the amount of food containing protein. Fats in the diet may be present - it is necessary to reduce their amount, but do not completely exclude them from the diet.

Nutrition rules

Basic nutritional rules:

1. Keep your portions small.
2. Eat 5-6 times a day.
3. Eat all carbohydrate foods with meals in the morning.
4. You cannot sharply limit carbohydrates.

Observe the preparatory period - a very important drying step. It should take at least 4-6 weeks. Do not neglect this step so as not to stress the body.

1 period

At the first preparatory stage, your diet should be as follows: 50-60% - proteins, 10-20% - fats, the rest - carbohydrates. On average, a girl should consume at least 100 g of protein daily. In the first period, reduce the amount of salty foods in your diet, as it contributes to fluid retention in the body; cut back on sugary fruits and cereals.

Avoid buns and other baked goods, as well as pastries and sweets.

2 period

In the main period, food containing carbohydrates is completely excluded from the diet, and protein food is maximized. Thus, your diet should contain 80% of proteins, 20% - fats, carbohydrates - 0%.

An important point: If your health deteriorates during drying, stop it immediately, as your health is more important!

It is recommended to exclude the stages aimed at reducing the amount of fluid in the body.

How to train

In the process of getting rid of body fat should be training. It is important that the amount of muscle mass does not decrease. It is advisable that the program was drawn up for you by a trainer, since the program should take into account your individual characteristics.

Your program should include strength training that engages the muscles of your entire body. Otherwise, the body will break down its own muscle tissue.

As for aerobic training, they should also be present, but only as an addition to strength training, so aerobics should be very gentle.

Thus, it is better to ask the trainer for the preparation of the program. Can you gain and maintain muscle mass while exercising at home? It is better to train in a gym with all the necessary equipment, since at home you are likely to start losing muscle mass due to the lack of the necessary equipment and conditions for strength training.

If you organize the drying correctly, you should soon notice a decrease in adipose tissue. However, it is important to control this process in order to avoid losing fat too much, which is dangerous to your health. On average, a woman should lose no more than 1.5 kg of weight per week. A faster pace is already dangerous for your body and can cause various ailments, cause manifestations of chronic diseases. Moreover, with rapid weight loss, the body, on the contrary, will begin to store fat, and not spend it.

Therefore, if you notice that the loss is more than 200 grams per day, then you need to increase the number of calories in your diet. It is also extremely important for women to maintain a minimum body fat (11-13%), which is necessary to maintain the menstrual cycle. However, the optimal percentage should be less than 20%.

Sports nutrition

Manufacturers of sports nutrition offer many drugs that compensate for the lack of vitamins and support the body. For example, you can include complexes of vitamins, protein, BCAA in your diet. However, it is advisable that additional medications are recommended by trainers or a sports doctor. Vitamin complexes are especially necessary during diets, since the body, due to a limited diet, lacks vitamins and minerals. To prevent metabolic disorders, support your body with vitamin and mineral preparations.

With regard to protein and amino acid complexes, these drugs saturate the body with amino acids that are necessary for the synthesis of proteins - namely, beks are used to build muscles.

However, please note that almost all sports supplements are designed for people who are physically active, that is, playing sports. Therefore, be sure to combine taking these supplements with training, strength is especially important.

Diet when drying

Drying involves the following set of foods in the diet: buckwheat, oatmeal, rice, barley. Note, however, that barley is not for everyone - it can be hard for many people as it is difficult to digest. Also, the diet should include green vegetables, especially cucumbers, asparagus and celery. The direct sources of protein are white fish and chicken breast. To diversify your diet, you can add fat-free beef to it. Enter and sources of healthy fats, such as fish oil. In the initial period of drying, you can use cottage cheese.

Among the foods rich in proteins, one can also distinguish rabbit meat, chicken and quail eggs, meat offal, seafood, Brussels sprouts.

As for the carbohydrates that can be consumed in the first stage of drying, then choose foods with complex carbohydrates. For example, this is brown rice, buckwheat, oatmeal.

Essential for a complete diet and fat. Sources of healthy fat include fish oil and fatty fish, nuts, seeds (flax, soy, sunflower), avocado, olive oil.