How to dry your feet: exercises at home

Drying the body for men and girls is about getting rid of fat reserves with minimal harm to muscle tissue. Initially, the term was used in bodybuilding - athletes before competitions went on a special diet in order to be able to impress the jury with the relief of their muscles by the “X” day. Today, both bodybuilders and simply fitness fans are engaged in cutting - everyone who wants to put their body in order and reduce the percentage of fat from their total body weight. Such a diet requires special preparation, that is, the option “I’ll start losing weight tomorrow” does not work in this case - this can only lead to the loss of muscle mass.

How to dry yourself properly for girls: tips for staying dry

Like any diet, a nutritional system for drying the body cannot give significant results without maintaining a drinking balance and a rest regime. Muscle tissue reacts especially sensitively to lack of sleep and lack of fluid in the body, so the rule “at least 2 liters per day” should become a daily habit, and you need to sleep at least 7-8 hours a day. Otherwise, stress, chronic fatigue, increased body fat, loss of muscle mass. And if for those who simply want to lose weight this may not be a very critical fact, then for fitness athletes this is a serious mistake.

Content:

• How to dry yourself properly for girls: tips for staying dry
• What can you eat to get the perfect body?
• Scheme for gradually giving up carbohydrates: how not to harm the body
• Menu options for losing excess weight
• Normal weight loss for the body
• How to plan physical activity
• Prohibitions and contraindications for drying

The mechanism of weight loss during the drying process for women is based on a gradual rejection of carbohydrates: over 2-3 weeks, their amount in the diet decreases, after which they are almost completely excluded from the menu for a period of 14 to 21 days.

The diet should be combined with aerobic exercise and strength training. Running, cycling, dancing or roller skating are great first steps. As for strength training, emphasis should be placed on it, especially during the first two to three weeks. Exercise regimens should be structured so that the maximum number of muscles work during each workout.

To start losing excess weight, you need to accurately count calories - any online calculators that can be found on the Internet can handle this. The main rule is that consumption must exceed consumption.

The main difference between women's drying and men's is the greater amount of fat consumed. For the female endocrine system, healthy polyunsaturated fats are irreplaceable, because the production of many hormones, regulation of the menstrual cycle and general well-being depend on them, so you should not completely exclude them from meals. Therefore, 1-2 tablespoons of olive oil added to the salad will definitely not harm, but it cannot be used for frying or any heat treatment of dishes during this period. Of animal fats, only certain types of fish are allowed. By the way, nutritionists and trainers sometimes allow women to eat very little sweets if it becomes completely unbearable without treats. You should give preference to natural marmalade or marshmallows, homemade marshmallows, dark chocolate, but not cookies, ice cream, sweets or lollipops.

Meals during the period of weight loss should be fractional, that is, you need to eat 4-5 times a day in small portions. This way the body will not feel hungry and the metabolic process will not slow down. Approximately two-thirds of the total amount of food should be consumed in the first half of the day. Dishes can be boiled, baked, stewed, grilled, but not fried.

While following a diet, girls should pay special attention to their skin: massages, Charcot showers, body wraps and spa treatments will save you from loss of elasticity and the appearance of stretch marks.

Drying the body is allowed only after reaching a certain percentage of muscle mass - a consultation with a nutritionist or sports trainer in this case will help find the answer to the question of whether it is possible to dry at this stage of building an attractive body.

A four- or six-week weight loss marathon should not be repeated more than 2 times a year.

Cardio training while drying

Do this cardio session after every strength training session. If you're pressed for time (or the gym is crowded), you can do the cardio later in the day or the next morning.

For cardio you will need:

• Treadmill or step platform
• Free space 3 x 3 meters

The cardio session will take you 15 minutes (perhaps a little more). Repeat the sequence of exercises below 5-6 times without resting.

What can you eat to get the perfect body?

The list of prohibited foods during drying is practically no different from the prohibitions of other diets, not counting fruits - it is better not to eat them or consume them in minimal quantities, so as not to create an extra load of sugars on the body. Otherwise, there are no surprises: flour, baked goods, fried foods, marinades, sauces, canned food, semi-finished products, sausages and frankfurters, carbonated drinks, alcohol and everything that contains animal fats (except for some types of fish) appear on the table at this time should not.

Allowed diet:

• low-fat dairy products;
• white fish;
• chicken fillet;
• egg white;
• boiled seafood;
• oatmeal and buckwheat porridge;
• cucumbers, tomatoes, cabbage, greens, bell peppers;
• beans;
• rye pasta;
• bran.

You can drink still mineral water, herbal tea without sugar.

Cardio exercises for the hips and legs

To perform a set of workouts, you need a jump rope and any cardio equipment. The first thing you will need to do is warm up. Muscles always need to be cooked. After warming up on the simulator, you can already start jumping rope. Drying your feet will only give a positive result if you give your best during the exercises.

What does the training consist of:

• Performing 100 jumps on a jump rope on two legs.
• 50 squats (tighten the stomach, straighten, feet are parallel to each other).
• We return to the cardio machine and give the muscles a little rest, perform 5 minutes of exercise on it with medium intensity.
• Another 100 jumping ropes.
• 50 crunches for abs.

The ideal workout duration is one hour. However, you can’t overexert yourself like that right away. Start gradually, increasing the time each time. As you can see, drying your feet is not that easy because it requires strong willpower. But no one said it would be easy.

Scheme for gradually giving up carbohydrates: how not to harm the body

Typically the drying time is 4 to 5 weeks. Sometimes it is extended to 2.5-3 months if the result in a shorter period does not live up to expectations.

The first week begins with limiting carbohydrates in the menu to 2 g per 1 kg of body weight. All carbohydrate foods are consumed preferably for breakfast and during the first snack before lunch. The second week is the period when carbohydrates can be eaten at the rate of 1 g per 1 kg of body weight. The next stage is to reduce the amount of carbohydrates to 0.5 g per 1 kg of weight. It can last from 2 weeks, and some people stick to a diet for 2-3 months in total, if their health allows. The last week of dietary nutrition repeats the system of the first, that is, carbohydrate foods gradually return to the diet, although still in reduced quantities.

Anna Kurkurina's training program

Anna Kurkurina is a world champion in powerlifting in 2008, 2010 and 2012, holder of 14 records. Agree, it inspires confidence. She has a very interesting program for drying thighs, arms and stomach. It's called "Do It Yourself". It describes in detail various nutrition and training techniques.

According to Anna Kurkurina’s system, the nutrition plan is based on the following principles:

1. Under no circumstances should you go hungry. If the body is starved, it learns to store fat. You need to eat every 3 hours.
2. Between breakfast, lunch and dinner, you can drink protein shakes; grapefruit juice is very useful. It promotes fat burning.
3. At one time you can consume no more than 30 g of pure protein - this is 200 g of cottage cheese, 150 g of beef, 120 g of tuna, 3 chicken eggs.
4. Protein shakes are an indispensable nutritional element when cutting. They must be consumed several times during the day. For example, before and after training, as well as before bed.
5. You can eat carbohydrates only in the morning; for lunch and dinner you can’t eat anything other than protein. Even fruit eaten in the evening can harm the drying process.
6. You can train an hour after your last meal. You can eat food only an hour after training.
7. You need to drink at least 3 liters of water every day. Feeling thirsty is unacceptable. It should not be tested under any circumstances. To do this, you need to drink 1 glass of water every hour.
8. Every evening you need to drink a glass of cognac with lemon. Precisely with lemon, because it neutralizes the harmful effects of alcohol, and the mixture of cognac and lemon enhances the fat burning effect.

According to Anna Kurkurina’s system, the training process is based on the following principles:

1. Before training, it is necessary to warm up the body well with exercises such as squats, crunches, jumping in place, bending the body forward and to the sides.
2. The only indicator that you are doing everything right is a constant burning sensation in your muscles. You just need to feel that your muscles are “burning.” In this case, the number of repetitions does not matter at all.
3. After training, you need to apply anti-cellulite cream.
4. If you don't train with dumbbells or barbells, you'll need a jump rope. You need to jump with it for at least 15 minutes. If you are very tired, you can replace the jump rope with walking at a fast pace. Under no circumstances should you feel sorry for yourself and give yourself a rest. If you take a break, there will be no result.
5. A hoop is very suitable for drying your thighs and stomach. You need to spin it for at least 15 minutes.

Menu options for losing excess weight

For the first and last weeks of losing weight, the diet is certainly more varied than the rest of the time. An approximate menu for this period is scheduled by day. It is not necessary to follow their strict order, the main thing is to adhere to all the rules of the diet.

First day:

• breakfast: oatmeal with water, 2 egg whites, tea without sugar;
• snack: a glass of kefir or fermented baked milk;
• lunch: chicken breast, cucumber and cabbage salad;
• snack: a portion of buckwheat porridge without butter;
• dinner: baked fish with stewed cabbage.

Second day:

• a glass of low-fat milk, egg white omelette;
• snack: a serving of yogurt;
• lunch: boiled beef, bell pepper and cucumber salad with olive oil;
• snack: boiled fish fillet, stewed asparagus;
• dinner: cottage cheese, a glass of kefir.

The third day:

• breakfast: buckwheat porridge with water, 1 protein;
• snack: a handful of walnuts;
• lunch: fish soup with a piece of fish and vegetables (no potatoes), cucumber and tomato salad;
• snack: cottage cheese, 2 pcs. dried apricots;
• dinner: boiled fish, cabbage salad with herbs.

Fourth day:

• breakfast: oatmeal with water, green tea:
• snack: a glass of fermented baked milk;
• lunch: bell pepper salad, stewed squid;
• snack: cauliflower soup;
• dinner: cottage cheese, a glass of kefir.

Fifth day:

• breakfast: 2 egg white omelette with tomato, tea;
• snack: a serving of yogurt;
• lunch: cream of mushroom soup with boiled chicken and herbs;
• snack: salad of cucumbers, tomatoes and bell peppers;
• dinner: cabbage salad, steamed fish.

Sixth day:

• breakfast: 2 boiled eggs, 1 tomato, tea without sugar;
• snack: a glass of kefir;
• lunch: asparagus stewed with chicken fillet and herbs;
• snack: cottage cheese with kefir;
• dinner: buckwheat porridge, boiled in water, baked chicken breast.

Seventh day:

• breakfast: oatmeal with raisins, tea;
• snack: a glass of fermented baked milk;
• lunch: fish stew, vegetable stew;
• snack: vegetable salad;
• dinner: stewed squid, cottage cheese.

The next week involves reducing the amount of porridge, no nuts and dried fruits. For dinner you are allowed to eat only cottage cheese, kefir, meat and fish.

The most strict period is when the entire menu consists of chicken breasts, cottage cheese, egg whites and bran. Its duration must be adjusted based on your own well-being.

There is another diet plan that is based on the principle of 16-hour fasting. That is, you cannot eat food for 16 hours in a row, and in the remaining 8 hours you need to include 3-4 meals. The emphasis is on protein foods. Slow carbohydrates are allowed, fast carbohydrates are completely excluded. A prerequisite for losing weight in this way is to create a slight calorie deficit, that is, you will have to calculate your norm and daily calculate your daily calorie intake from food. This diet format is suitable for those who are more interested in simply losing weight, since a 16-hour break in food is detrimental to gaining muscle mass.

Women who are seriously focused on getting ripped, for example, for fitness competitions, add special synthetic fat burners to their menu: they can be found in sports nutrition stores. Popular products of this kind: LIPO 6-X, Olimp L-carnitine 500 forte plus, Muscletech Hydroxycut Hardcore Elite.

Proper nutrition

It is important to understand that drying legs and buttocks for girls is not losing weight. The main goal is to rid problem areas of subcutaneous fat while maintaining muscle mass. It is for this reason that it is important to monitor your diet and fluid intake.

Drying legs for girls should be accompanied by a reduction in the diet of foods that contain fats and carbohydrates, because they contribute to the formation of the fat layer. Forget about processed foods and other harmful products - the less you consume, the faster you will achieve the desired result.

The daily menu should be designed in such a way that protein predominates in it. An excellent option would be boiled meat (it contains very little fat), vegetables and fruits, and dairy products (low fat). Consume as many natural dietary products as possible, then exercises for drying your legs will bear fruit faster.

How to plan physical activity

No matter what any diet promises, weight loss is not only due to dietary restrictions. The importance of sport in this process should not be underestimated. Fitness trainers say that when cutting, there should be approximately 1-2 aerobic workouts per week, and 3-4 strength training. You can’t overdo aerobics, as it slows down the anabolic processes and suppresses the functions that are responsible for the breakdown of fats in the body.

Exercises that you should include in your workouts when you are drying:

• run;
• exercise bike or bicycle;
• bar;
• weighted squats;
• push ups;
• swing your legs;
• swimming.

Causes of fat deposition in this area

There are several reasons for the appearance of fatty deposits in the legs:

1. Heredity. The “pear” body type, in which all the fat is concentrated in the calves, thighs and buttocks. The upper body looks quite toned.
2. The presence of general excess body weight, a predisposition to obesity. Fat deposits are found in their favorite places - not only in the lower body, but also on the back, sides and arms.
3. Poor nutrition, sedentary lifestyle. Fat deposits are localized mainly in problem areas - calves, thighs, abdomen.

Important! Experienced instructors advise starting drying only for those who have already pumped up their muscles.

Drinking water

Water plays a very important role for the human body. As you know, to keep yourself in good shape, it is recommended to drink at least two liters of fluid during the day. And if we are talking about the summer period, then even more.

Drying the legs and buttocks for girls is not always easy precisely because of the small amount of fluid consumed. The body is exhausted and simply does not have enough energy to perform exercises. If you decide to get in shape and train intensively, then try to drink as much fluid as possible during the day. You should drink more water in the morning, and a little less in the evening.

The required amount of water per day during exercise and diet is three liters.