Alexey Shaev: how to eat and train while cutting

If for some it is enough to simply lose excess weight by the summer season and move from size M to size S, then for some this is not enough. More advanced girls in the sense of a special attitude towards themselves, those who have a cult of a beautiful, sculpted body with clearly defined muscles, need a more serious approach to this issue. And we have prepared a special body drying program for girls, which includes effective exercises for fat burning and an example menu for a nutrition program for weight loss.

Cutting is not just losing weight, in which you can only cut down on calorie intake. This is a more serious, comprehensive set of techniques for effectively burning fat throughout the body to a minimum percentage.

Is this a tough thing? Yes, it is much more difficult than losing weight. Someone will say that this is “tough” and will continue to cover their subcutaneous fat with a pareo! And someone will decide: “What I need!” After all, the result is worth it.

What is "drying"

Drying the body is a term that comes from bodybuilding. It means the maximum reduction in the percentage of subcutaneous fat throughout the body while maintaining muscle mass. As a result, you have a detailed depiction of all muscles. Principles of the method: low-carbohydrate diet and serious and regular physical activity.

Drying is used not only by athletes, but also by people who want not just to lose weight, but to improve their body silhouette.

Important: in order to start drying, you must have sufficient muscle mass. Secondly, it is impossible to dry out certain parts of the body, the stomach or legs, for example. This method uses fat depots throughout the body.

Where does the excess fat that covers the prominent muscles come from?

It's all because of carbohydrates, or rather fast carbohydrates. These are: sugar, everything that contains it, baked goods, cookies, desserts, fast food.

According to the standards established by nutritionists, the amount of carbohydrates for women is 3 g per 1 kg of weight. Not overweight, but what you should ideally have. During drying, this rate drops to 0.5-1-2 g per kg of weight. At the same time, nutritionists mean slow carbohydrates: cereals and vegetables. When cutting, you force your body to break down fats to obtain carbohydrates from reserves. So, unless you seriously reduce your carbohydrate intake, your body will not lose the fat stored from years of overeating.

Carbohydrates are needed by the body. They are present in muscles. This is the main source of energy for training or any physical activity. Muscle tissue can contain 70 g of carbohydrates and accumulation in the liver is about 80 g. Total 150 g per day for the average girl weighing 55 kg.

Anything consumed in excess of the norm will be deposited in fat cells and will cover our beautiful muscles.

Preparing for drying

Since many are accustomed to consuming excessive amounts of simple carbohydrates, before cutting, three to four weeks before cutting, it is recommended to gradually accustom the body to cutting carbohydrates. Start by eliminating fast carbohydrates. Even from the point of view of a healthy balanced diet, all desserts, baked goods, and cookies are harmful. You don't need them either during drying or during a normal diet.

Minimize sugar, and then eliminate it altogether. Because many people are sugar addicts, your body may react moodily when you reduce the amount of sugar you consume. Not finding his daily dose of sugar in the blood, he will have to get glucose from the liver. This is a normal process, but you may feel a little strange. But don't be alarmed, this is normal.

Reduce the caloric content of food due to the amount of carbohydrates gradually from week to week by 10% -15%. Fast carbohydrates must be removed from the diet altogether. Increase your protein intake. By the beginning of the program, your diet should have the following indicators: on average, daily calorie content should be 1500-1800 kcal, of which 50% will come from proteins, 35% from slow carbohydrates and 15% from fats.

How long to dry

This depends on your body fat percentage. For visible results, 1-2 months are enough for some, and six months for others. But, according to experienced specialists in this field, the optimal drying period at home for girls is five weeks, three of which are incoming and two are weekend.

How long does the result last?

The goal of cutting is to burn calories extremely quickly and reduce the percentage of body fat. If you have gone through all the drying phases, you have seen your sculpted muscles, and what next? Now will you gain fat again and lose muscle? Of course not! Now your goal is not to accumulate fat, but to stick to the ideal shape in which you are now, otherwise all the work is in vain. After drying, you can show off your beautiful, sculpted body for about three months, naturally following a healthy diet and supplementing it with exercise.

Let’s say that your comfortable carbohydrate limit is 2 g per kg of weight. By consuming this amount of carbohydrates, you do not gain excess fat, you have enough energy. As a result, you are always in great shape.

Contraindications

Since drying involves stressful conditions for the body, you need to be sure that you are absolutely healthy. You cannot resort to it if:

• you are pregnant or breastfeeding;
• have diabetes of any type;
• you have gastrointestinal diseases;
• heart and vascular diseases have been diagnosed;
• kidney disease,
• liver and pancreas.

Even if you are healthy, during drying you may feel weak, low energy, smell of acetone on your breath, dizziness, and drowsiness.

Fully or partially limited products

A diet for drying the body excludes:

• Products containing easily digestible carbohydrates (sweets, dried fruits, sugar, honey, condensed milk, chocolate, jam, cookies, halva), sweet desserts, cakes, gingerbreads, ice cream.
• Potatoes in any form, wheat bread, pastries, cereals made from crushed grains.
• Fast food products, fatty meats, meat products (sausages, smoked meats, lard, bacon), fatty dairy/fermented milk products.
• Sweet fruits and juices from them (watermelon, melon, grapes, persimmon, banana, pineapple).
• Drinks containing caffeine and carbon dioxide, alcoholic beverages.

Table of prohibited products

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.

Authorized Products

The diet for drying the body includes:

• Protein products - lean red meats (beef/veal), rabbit and poultry (chicken, turkey), seafood, low-fat cottage cheese, soy products, fish (cod, hake, pike, perch, flounder, trout, salmon), chicken eggs soft-boiled, low-fat cheese, kefir.
• Fats - fish oil, virgin vegetable oils, walnuts, flax seed.
• Carbohydrates - porridge from whole grain cereals (buckwheat, barley/oatmeal, brown rice), vegetables (olives, carrots, cabbage, tomatoes, garden herbs, zucchini, eggplant, cucumbers, green salad leaves, onions, green beans), unsweetened fruits ( in the morning), grain breads.
• Free liquid - green tea, rosehip decoction, mineral water, herbal teas.

Table of permitted products

Recommendations for physical activity during drying

Strength training has proven benefits:

• strength and muscle tone;
• weight control;
• promoting health and preventing diabetes and heart disease;
• improved coordination;
• improved posture;
• less risk of injury;
• actually drying;
• accelerated metabolism;
• better sleep quality;
• a high self-evaluation.

The most calories are burned when performing basic exercises. Also, basic exercises help maintain muscle mass and increase metabolism. During the drying period, performing basic exercises is the basis of training. Do squats at home. You can add weight, squat with a barbell. The second great exercise that works large muscle groups is lunges. They can also be performed with dumbbells. Add Romanian cravings too. To work the upper part, presses, dumbbell flyes, and push-ups are used.

During this period, it is customary to use pumping. The weights are reduced and the number of repetitions increased. Choose a weight to perform 15 reps. Do 4 sets with a 40 second rest break between sets. You need to exercise 3-4 times a week for 40-60 minutes. Supplement your workouts with cardio and high-intensity workouts like Tabata.

Is it possible to lose weight with buckwheat?

A pressing question for those who do not accept carbohydrate diets. It’s worth answering it right away without delving into the nuances - yes, you can lose weight with buckwheat. And you won’t have to eat just this one cereal. There are many diet options - choose any one. However, more on that later. First, it’s worth understanding how eating buckwheat starts the process of losing weight.

Buckwheat is not a low-calorie product - 313 kilocalories per 100 g. That’s a lot, but who will eat dry buckwheat? When cooked, it swells and you can get 300 g of ready-made porridge. This is enough for two meals. Thus, by replacing, for example, your usual breakfast and dinner with boiled buckwheat, you will be able to reduce your daily calorie intake and lose a little weight.

Reference. Green buckwheat, which does not undergo heat treatment, has the maximum benefit. This allows you to retain 30% more nutrients in it than in fried meat.

But what about those who have a pressing question - how to lose a lot of kilograms? The answer is simple: also lose weight on buckwheat, but in a more strict manner. Don't be scared - this is not a starvation ration. There are a number of rules that must be followed, which we will discuss below.

The best exercises for drying the body

Sample exercises for girls during drying:

• Warm up 3 minutes;
• Seated dumbbell flyes – 12 repetitions 4 sets;
• Lunges 12 reps on each leg 5 sets;
• Reverse push-ups 10 reps 4 sets;
• Squats with a barbell 12 times 4 sets;
• Plank 1 minute.

Example of circular exercises for girls:

• Push-ups 15 reps;
• Press 25 reps;
• Bent-over dumbbell rows 15 reps;
• Squats 20 times;
• Jumping rope for 30 seconds.

This is one circle. We perform 4 circles. Rest between circles for 2 minutes.

Example of high intensity interval training:

• Burpee - perform the exercise for 20 seconds - this is one approach. We do 8 approaches. Rest between sets for 10 seconds.
• Climber - according to the same scheme, perform the exercise for 20 seconds, rest for 10 seconds, repeat 8 times.
• Squats – work for 20 seconds, rest for 10 seconds, 8 approaches.

Cardio training

To burn a large number of calories, cardio is performed for 45 (no more) minutes at a constant heart rate of 120 beats per minute. After this time, your body switches to catabolism - burning muscle for energy, instead of storing fat or food. Those women who run on exercise machines day after day literally burn their muscles, remaining with the same figure that does not suit them. And the loss of muscle mass leads to a slowdown in metabolism, as muscles take up most of the energy. They literally work against their own goals.

Do cardio classes 2 times a week. They can be alternated with high-intensity interval training. For every 3 strength training sessions, there are 2 aerobic workouts. You can exercise on the elliptical trainer, treadmill, or run in the park.

A set of exercises in the gym

Monday:

• Squats with a barbell in the Smith machine - 20 repetitions and 5 approaches;
• Deadlift – 20X5;
• Lunges – 10 on each leg, 5 approaches;
• Leg press in the simulator 20X5;
• Hanging leg raises 20X5.

Tuesday:

• Cardio 45 minus heart rate at 110-120 beats.

Wednesday:

• Upper block thrust 20X4;
• Lower block thrust – 20Х4;
• Barbell press – 20X4;
• Raises with dumbbells – 20X4;
• French press – 20X4.

Thursday:

• Cardio 45 minutes.

Friday:

High-intensity interval training, working out lagging muscle groups and abdominal exercises:

• We perform jumping lunges for 30 seconds, rest for 30 seconds;
• We perform the jumping jack exercise for 30 seconds, rest for 30 seconds;
• We perform deep squats for 30 seconds, rest for 30 seconds;
• 30 sec – burpee, 30 sec – rest;
• 30 seconds – plank, the same amount – rest;
• rock climber exercise 30 sec work, rest;
• sumo squats with leg raises – 30 sec work, 30 sec rest;
• classic push-ups or from the knees, we work intensively for 30 seconds, rest for 30 seconds;
• scissors 30 seconds, rest for the same amount;
• walking plank 30 sec.

In 10 minutes you will burn fat and pump up the muscles of your whole body. The exercises are performed intensely, you will sweat and become out of breath. It won't be easy, but the effect of the workout is wonderful, you will burn fat within two hours after finishing it. You will use only your body weight in the exercises.

Saturday Sunday:

Losing weight on dry buckwheat

This is a strict mono-diet, the diet of which includes only the cereal itself, water and green tea without sugar. Let’s immediately discard the main worry - there is no need to choke on dry buckwheat. She will prepare herself.

To do this, pour 500 g of washed and dried buckwheat into a saucepan and pour 1.5 liters of boiling water over it. Then cover with a lid, wrap in a terry towel and leave for several hours. It is recommended to carry out the preparation method at night, so that everything is ready for breakfast and subsequent meals.

The amount of cooked cereal will last for a couple of days. It must be eaten in portions of 150-200 g, allowing a break between meals of 3-5 hours. You should eat this way for a week. Daily fluid intake during weight loss is 1.5 liters per day of clean water. You can also drink green tea without sugar - it suppresses your appetite.

A tough but effective diet. It removes bulk and excess weight well.

Reviews

“I wasn't fat. My weight was 58 kg. But fat prevented me from living, it lowered my self-esteem. “I couldn’t see my reflection in the mirror, I didn’t like it,” says this girl, who went through the drying process for the summer at the suggestion of her nutritionist. “My weight has not changed. He remained the same - 58 kg. But my body composition has changed. I replaced fat with muscle.

Now I have completely different measurements and I like myself. The most interesting thing is that such metamorphoses happened to my body in 42 days. At first it was difficult to give up sweet cappuccino, hamburgers, fried potatoes and sweet desserts. But after the second week, giving up would be crazy.”

“I was a fat pear, and that says it all. In six weeks of drying, my figure has noticeably changed. The most difficult thing was to live without sugar and buns. Gym training and cardio were easier than giving up desserts. But after this result, I will now think twice before I feed myself a donut. After all, only I am responsible for what goes into my mouth.”

Drying is not just a set of measures aimed at improving muscle definition and gaining an athletic, toned body. It is also a test of willpower, a demonstration of extraordinary perseverance, with its help you can prove to yourself that you are not only capable of wanting a beautiful body, but also capable of having one.

On buckwheat without salt

Salting buckwheat prepared for the diet is strictly not recommended. It would seem, why is salt harmful, since it has a minimum of calories? The fact is that the essence of the buckwheat diet is cleansing. And salt, acting as a taste enhancer, can slow down this process, as it retains water in the body.

Important. With regular physical activity, even light exercises at home, salt is acceptable. Its deficiency can lead to decreased blood pressure and cause chronic fatigue.

The nuances of drinking cocktails

Protein preparations have a number of features:

• The dosage regimen is selected individually and depends on the training cycle, the type of proteins and the purpose of the workout;
• in the training cycle you need to drink fast and slow proteins;
• sports nutrition should also be taken on rest days to replenish nutrients;
• on rest days you need to drink protein 3 times a day;
• proteins can be taken for a long time until the desired result is achieved;
• it doesn’t matter how many times a day you eat proteins, only the total amount matters;
• for quick recovery, it is recommended to mix protein with a gainer (protein-carbohydrate mixture).

High effectiveness of exercises, increased endurance and strength, and increased muscle mass can be achieved by following a training regimen and consuming the required amount of protein. Protein in training supplies the muscles with the necessary substances for the synthesis of protein molecules, so it is necessary for increasing muscle mass in preparation for competitions, cutting and losing weight. To do this, develop a plan for how many times a day you need to drink cocktails and take the drug according to the instructions. Sports nutrition is made from natural products, so you can drink it without harm to your health for a long time, but you should exclude chronic kidney and metabolic diseases.

When and how to take protein for women and girls

So, proteins cannot be “female” or “male”: this is a protein that can also be obtained from regular food, albeit in smaller quantities.

However, drinking protein is not recommended for absolutely everyone.

Taking such sports nutrition is justified only in the following cases:

• If you play sports professionally, you cannot do without protein supplements: the body simply cannot get enough of this protein from a regular diet.
• Bodybuilding can be highlighted as a separate item, since in this case the female body is different from the male: it is much easier for men to build muscle mass without significantly adding proteins to their diet. In turn, a more “modest” female body constitution and a different metabolism lead to the fact that when lifting “iron,” women cannot make do with the body’s resources to achieve impressive results.
• You can drink protein if you need to gain weight, but you can avoid unwanted consequences in the form of fat deposits. Jogging, working out with exercise equipment, visiting aerobics gyms - and together with taking proteins, you will quickly gain weight, but at the same time your figure will remain beautiful and fit.

But how to take protein largely depends on factors such as the intensity and mode of training, your daily routine, the individual characteristics of the body and many others.

As a rule, such points need to be coordinated with a trainer or specialists who, based on certain data, will help you calculate and draw up a protein intake table.

Types of protein

The fundamental difference between proteins is their origin. This affects protein digestibility and its cost:

Whey

This type is one of the most popular among girls. It is extracted from whey of milk origin. Experts believe that the whey form is optimal in terms of amino acid composition. It is also absorbed faster.

There are several types:

• concentrate - characterized by a low price, can contain from 25 to 90% protein. this option is not suitable for those who suffer from hypolactasia - hypersensitivity to lactose;
• isolate - a little more expensive than the previous option, but it contains a minimal amount of lactose, but it contains about 90% protein;
• hydroisolate is the most expensive protein. It has a high protein and lactose content. is absorbed faster.

Casein

Also popular with women who diet and play sports. This type is obtained from cottage cheese. Best satiates, great for snacking. This is a kind of gainer, as it contains both proteins and carbohydrates.

Egg

Made from eggs. is characterized by rapid digestibility. Worth buying if a person watches the amount of fat they consume.

How to take protein for girls

To achieve a quick effect, you need to correctly calculate the dosage of the protein supplement. Experts advise taking protein-containing preparations between meals or replacing one meal in the evening. This is done so that hunger does not interfere with proper rest.

It is recommended to shake protein shakes with plain water, despite the fact that without sugar they turn out bland. Juice or milk will add not only flavor, but also extra calories.

It is optimal to divide protein intake into several doses (usually 5) and drink at approximately the same time interval. In this way, the body will receive five servings of proteins, which is considered the norm.

In addition, the dose should take into account the weight of the athlete. The higher it is, the higher the protein dosage.

Protein protein helps restore muscle tissue

So, protein is a concentrated protein recommended for consumption by representatives of the fair sex who follow a low-calorie diet and choose active training. It helps restore muscle tissue after intense exercise, keeping the body toned and giving it the desired shape.

Important! Protein is not a miracle cure, but simply a source of protein. The main thing is to choose and accept proven quality products

The thought of taking sports supplements is visited not only by male athletes, but also by women, and most often girls are interested in the need to take protein.

There are no gender-based contraindications to taking protein. There are no proteins for men and no special proteins for women. From food, everyone gets the same protein, exactly the same as that used in protein production.

The reasons for taking protein supplements are the same for women as for men:

• Firstly, protein from foods is less absorbed
• Secondly, in order to increase the amount of protein consumed, you need to significantly increase the volume of food; it’s easier to replace part of this food with a shake
• Thirdly, the protein in the protein is served in a concentrated form, it is free of fats and carbohydrates

What are the acceptable limits for safe fat loss?

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

You should never violate or neglect calculations 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. You should exercise according to the “pumping” principle, when muscles are pumped up through high-volume training with low intensity.

Is sports nutrition effective for weight loss?

Sports nutrition that helps with weight loss is developed through the joint efforts of nutritionists and professional trainers. All properties of food additives are analyzed, sports literature is studied, reviews of consumers who have used the protein in practice. In some cases, in addition to proteins, you will need to include in the diet other additives that have the ability to mutually enhance and complement each other.

Important! Not a single product presented in the “sports nutrition” category can be regarded as doping and there are no prohibited components in its composition. These complexes are intended for overweight people whose fat fold thickness exceeds 3 cm

You need to measure at the level of the umbilical cavity, pulling the fold to the side. In addition to men, representatives of the fairer sex can also take protein. However, trainees should not have chronic diseases of the liver, gastrointestinal tract, heart and blood vessels

These complexes are intended for overweight people whose fat fold thickness exceeds 3 cm. You need to measure at the level of the umbilical cavity, pulling the fold to the side. In addition to men, representatives of the fairer sex can also take protein. However, trainees should not have chronic diseases of the liver, gastrointestinal tract, heart and blood vessels.

The performance of protein complexes has been repeatedly confirmed by scientific research. According to their results, significant weight loss was achieved in 90% of the total cases if taken regularly. And these are very good results, despite the fact that side effects from increased protein intake were observed in only 2% of those losing weight. Which proves the almost absolute safety of the protein/training/diet complex.

Unfortunately, the cost of one package of protein powder is quite high, so many scammers profit from those losing weight by offering shakes below the market price, but absolutely ineffective. It is advisable to purchase the drug in trusted and certified stores that provide a quality certificate for each unit of product.