Proper body drying for girls: menu and training program for fat burning

Body cutting is a diet and training regimen designed to reduce the percentage of fatty tissue in the body, improving the body's contours, making the muscles more defined and the fat layer minimal. This article describes a method of how to properly dry girls to lose weight in a short time without harm to health with real examples of a diet for a week by day and an effective training program for fat burning.

Unfortunately, it is almost impossible to dry the body once and for all, and the methods used are quite harsh, and long-term use of such an extreme method of weight loss can cause significant harm to health.

But you can remove excess fat by following the principles and rules of drying, achieve a beautiful figure and maintain a low percentage of subcutaneous fat.

A common misconception is local weight loss, but with any weight loss methods you cannot burn fat only in problem areas. Fat will be removed evenly from the arms, legs, abdomen, back, and where there was the least amount of deposits, first of all, prominent muscles will be clearly visible. And where there is a lot of fat, it will take more time to reduce it; that is where the fat will go away last.

• What is drying?
• Drying at home Preparation
• How long to dry
• How long does the result last?
• Contraindications

What is drying?

This fashionable trend came from professional bodybuilding, when gym lovers, seeing the results of drying bodybuilders and fitness bikinis, began to adopt the “strategy” of athletes, in the desire to get the same sculpted body. The main purpose of drying the body is to achieve short-term competitive shape by burning fat while maintaining the maximum amount of muscle mass and performing on stage.

The method of nutrition for fat burning is to reduce carbohydrates in the diet as much as possible, down to 1 g of pure carbohydrate per 1 kg of body weight.

At this stage, the athlete creates a calorie deficit in the diet, which is accompanied by a decrease in energy, a decrease in strength indicators during training, a constant feeling of fatigue, nervousness, insomnia, and sometimes dizziness. All this is influenced by the forced refusal of a complete source of energy - carbohydrates, especially simple ones. This method leads to a sharp reduction in body fat, but muscles also burn easily.

When cutting, the emphasis is on protein-rich food, which is a building material for muscles, but in this case, the main source of energy, the process of assimilation of which does not lead to the deposition of new fat cells.

Which workouts do you prefer?

The choice in favor of cardio training or strength exercises depends on the goal. If muscle mass is sufficiently developed, preference is given to cardio exercises. There is no need to increase weight. If the muscles in your legs require additional attention, focus on strength training exercises. Cardio exercises can also be included in the daily complex.

Cardio exercise for legs

Burning of fat deposits occurs 30 minutes after the start of work. Those who prefer aerobic training should take a closer look at simulators that are set to a burning mode. If there are no contraindications in the heart, try movements such as interval running.

Drying at home

Nutrition during home workouts and for the gym to dry out remains the same, the difference will be in the number of exercises, exercise equipment and equipment, in the variety of activities in general, which can speed up the drying process significantly.

Preparation

This process should be taken seriously, since the body is subjected to serious physical stress. Also, even proper drying leads to exhaustion of the nervous system. It is worth weighing all the pros and cons in advance, studying the contraindications and understanding that any, even minor, deviation from the diet will slow down the process and increase the duration of achieving results.

Try to reduce the amount of carbohydrates and fats in advance, avoid sweets, while maintaining the consumption of complex carbohydrates. Then gradually reduce the amount of complex carbohydrates, reducing the overall calorie intake. This will help you enter the process smoothly, since a sudden start of drying is stressful for the body.

How long to dry

This is a short-term process that takes from 1 to 4 months; exceeding the period has a detrimental effect on the general physical condition and nervous system. In addition, it leads to breakdowns, which contribute to a sharp accumulation of fat.

How long does the result last?

There are several body types. For example, ectomorphs who are naturally thin, have a fast metabolism and a low percentage of fat tissue will need less time to dry, and the results can last longer. As for mesomorphs, especially endomorphs (slow metabolism), the greater the gap in the ratio of the amount of BJU during drying and after, the greater the likelihood of regaining lost kilograms.

When you return to your usual diet, a small part of the fat will still return; if you leave the diet abruptly, you can regain the lost kilograms in the first week by gaining a large amount of retained fluid, since carbohydrates will lead to severe swelling.

The smoother the exit from the diet, the slower the liquid and fat will be deposited again. But it is impossible to maintain the drying result forever.

Contraindications

• Kidney failure;
• Diseases and problems with the liver and biliary tract;
• Hypertension;
• Hormonal disorders.

How to dry your feet in a week - 3 rules

By drying we mean a complex effect on the muscular system and subcutaneous fat tissue. Its goal is to preserve muscle mass and eliminate fat deposits. The psychological component plays an important role. You need to tune in to changing your eating habits, lifestyle and exercise.

When coming to the gym or working out at home, you need to first build a set of exercises aimed at working the muscles and increasing their volume. And the next step may be drying the thighs and buttocks. As a result, you will get a beautiful texture and a slender figure without a hint of fat deposits.

There are certain drying rules that must be strictly followed.
Drying individual areas of fat deposits is not possible. You will have to work with all muscle groups of the body, but the emphasis should be on the leg muscles. Attention! The first place in your daily menu should be occupied by low-fat protein products: fish, chicken breast, egg whites, cottage cheese. Plant proteins - soy, beans, chickpeas. You can use spices and seasonings, and it is better to limit salty foods.

Diet

A balanced diet is the basic rule of drying for women.

Divide your daily diet into four to five meals. This will activate your metabolism and help control hunger pangs. Some nutritionists advise including additional snacks between meals during drying. For example, cucumber, tomato, carrot, apple, grapefruit. Portions should be small - “fit in two palms” and amount to two hundred to two hundred and fifty grams. This helps to significantly improve your metabolism and prevent you from gaining excess weight.

Important points:

• It is recommended to eat food two hours before exercise and forty minutes after exercise. It is very important to get used to this regime, since it is the most useful for those involved in strength exercises.
• You should not skip meals, so as not to provoke uncontrollable hunger, during which you can eat more than you should. If you don't have time to eat, drink a glass of kefir or tea with milk.
• If you feel hungry before bed, you can drink low-fat kefir, yogurt or fermented baked milk, or eat a light salad of raw vegetables.
• The basis of a balanced diet during drying is to build the right diet. Do not break it, otherwise the lost kilograms will very quickly begin to return.
• Eat greens, non-starchy vegetables - cucumbers, radishes, tomatoes, cabbage. Salads made from these vegetables should be eaten daily. This will help speed up metabolism and provide the body with necessary minerals and vitamins.
• A more gentle and reasonable, from a rational point of view, diet includes slow carbohydrates. These include cereals, primarily: buckwheat, whole grain oatmeal, unprocessed (brown) rice, durum wheat pasta.
• When losing weight, a strict restriction on fat consumption is introduced, since they are the most high-calorie foods. For example, one hundred grams of vegetable oil is nine hundred calories, and one hundred grams of butter is seven hundred calories. It is permissible to add a tablespoon of vegetable oil to a fresh vegetable salad every day.
• It is completely necessary to exclude all sweets, confectionery, sweet sodas and juices during drying. It is also necessary to refrain from fried foods, as their calorie content is very high. If for some reason you have violated your diet, nutritionists recommend doing a fasting mono-diet the next day. For example, drink only low-fat fermented milk drinks or tea with milk. A good option is buckwheat porridge cooked in water.
• When losing weight, do not get carried away with mono-diets. They are stressful for the body and can disrupt metabolism. Such a diet (using one product) can only be applied for one day, no more.

Carefully! Some instructors advise completely eliminating carbohydrates from your diet during the drying period - but this is a dangerous path. A strict diet can lead to metabolic disorders. In addition, it is not compatible with physical activity, which requires energy to perform.

Power training

In order to pump up your legs, training with dumbbells is perfect. Drying involves the use, first of all, of strength training. The set of exercises should be aimed at the leg muscles:

Squats pump up your thighs and calves.

We hold dumbbells in the area of ​​the lateral surface of the thigh, legs slightly apart. We squat shallowly, bending and straightening our knees. We complete as many as possible at a fast pace.

Walking with lunges develops the muscles of the lower leg, thighs, and buttocks. Feet are slightly wider than shoulders, hands with dumbbells are located in the lateral thigh area.

We tilt our body and take a step. The knees are bent at a right angle, we walk with wide steps. We make sure that the thigh of the forward leg is as close to the floor as possible and is parallel to it. We complete as many as possible at a fast pace.

Calf raises will help dry out fat from your calf muscles. We hold the dumbbells loosely. We rest our heels on the floor, our toes are located on a small elevation, up to five centimeters. Straining the muscles of the lower leg, we stand on our toes. We perform as many repetitions as possible.

Plie squats with a dumbbell. We work on the inner surfaces of the thighs. We hold the dumbbell with both hands. We squat shallowly and rise up, leaning on the heels. Perform as many repetitions as possible at a slow pace.

A properly selected set of exercises and a balanced daily diet will help give your muscles relief and cope with fat deposits. A slim and fit figure is a reward for your efforts and perseverance!

TOP 10 best exercises for legs - the most complete review in RuNet!

Cardio

The use of exercise equipment - treadmill, stepper, elliptical - helps to maintain good physical shape. These workouts are more suitable for girls to maintain achieved results and control weight. They can be perfectly combined with strength training in one workout, and you can also set aside certain days for them. For a more harmonious distribution of the load on different muscles, exercise machines can be used in turn.

• Treadmill. Indispensable for those who control weight and maintain good physical shape.
• Exercise bike. Helps strengthen leg muscles, prevents the appearance of fat deposits in the lower body.
• Stepper. It keeps the leg muscles toned well and strengthens the muscles with regular exercise.
• Elliptical trainer. Suitable for developing leg joints and maintaining muscle tone. Slender legs will delight you if you exercise on an ellipsoid every other day.

To dry your limbs, the following cardio exercises are useful: exercises with a skipping rope, any type of dancing, swimming, running. They give cheerfulness, energy, strengthen muscles, prevent fat deposits, and burn calories perfectly. An active lifestyle is good for the body. It prevents your legs from hurting, prevents varicose veins, and maintains the achieved muscle relief, even if you have stopped doing strength training.

Principles and features of the diet

1. Complete exclusion of simple carbohydrates (sugar) from the diet.
2. Increasing the consumption of protein foods of animal origin with a minimum fat content of up to 60%.
3. Reduce your intake of complex carbohydrates by up to 20%, divided into 3-4 doses in the morning, before and after training.
4. Reducing the amount of fat in food by 10-20%.
5. Frequent meals 6 to 8 meals a day.
6. Consume a sufficient amount of liquid - 30 ml per 1 kg of body weight.
7. Reducing the amount of salt; non-professionals are not recommended to completely eliminate salt.

Advice from nutritionists and trainers

The gurus will tell you how to properly create an athletic figure for girls.

Zinaida Rudenko, fitness trainer, author of a blog about weight loss

When organizing meals when drying the body, it is not recommended to combine proteins and carbohydrates, for example, porridge with meat (fish). Protein-rich foods are best consumed alone or with green vegetables.

Lyudmila Nikitina, female bodybuilding expert

The technique involves a strict diet with an emphasis on proteins. Drying the body is a big test for the female body, so it needs to be organized according to all the rules. Please note that the program is not suitable for individuals with a high body mass index. If in this condition a person wants to dry out their bodies, then first they need to start losing weight with the help of a low-calorie diet and cardio.

Yuri Spasokukotsky, author of the “ProDrying” project

The right way out of drying is a prerequisite for achieving a toned body. If you ignore this stage, then against the background of slow metabolism, adipose tissue will be restored, and its amount will increase compared to what it was before losing weight.

Calculation of daily calorie intake

Desired weight in kg x 24 kcal

If you weigh 60 kg and want to gain 50 kg, multiply 50 by 24 kcal = 1200 kcal.

Determination of BJU ratio

Having received the daily caloric intake, it is necessary to calculate the BZHU ratio.

Squirrels

• When drying, proteins should make up 60% of the daily calorie content. Therefore, 60% of 1200 = 720 kcal from protein.
• 720/4 kcal = 180 g of pure protein per day.

Carbohydrates

• Should be 20% of the daily value (1200) = 240 kcal.
• 240/4 kcal = 60 g net carbs per day.

Fats

• They make up 20% of the daily diet - 240 kcal.
• 240/9 kcal = 26.6 g fat.

Hot appetizers

A quick mussel dish contains less than 100 calories.

Pour 50 ml of cream with 10% fat into a saucepan. Throw in a handful of onions, finely chopped green onions, and a couple of cloves of garlic. Place frozen mussels

Stir gently with a spatula. After boiling, simmer on low heat for a few minutes.

There is no need to add salt, but you can add lemon. If desired, you can transfer the finished mussels to a cocotte maker, add a little cream and sprinkle with cheese. You will get a delicious dietary julienne.

Shrimp with tomato sauce

Crustaceans are rich in protein, and 100 g of product contains only 95 kcal. Even a spoonful of olive oil does not add much nutritional value.

1. Boil the shrimp and chop.
2. Grind 2 tomatoes in a blender, dilute the mixture with vegetable broth and add poached onion in 1 tsp. oils
3. Pour in the sauce and bring to a boil.

What foods can you eat and when?

Based on calculations of the individual need for BJU, the diet of what can be eaten by drying may contain the following products:

• Proteins - lean meat (chicken fillet, beef, veal, turkey, rabbit), lean fish and seafood (hake, pollock, tuna, mussels, shrimp, oysters, clams, squid), chicken (without yolks) and quail eggs. All products are consumed at any time of the day, dividing the daily protein requirement into 6-8 servings.
• Carbohydrates – cereals (buckwheat, brown rice), greens, non-starchy vegetables with a low glycemic index. It is preferable to consume in the first half of the day (before 16.00) on rest days, divided into 3-4 doses. On training days, be sure to consume a portion of carbohydrates and protein before (one hour) and after training (within 40 minutes).
• Fats – unrefined vegetable oils (linseed, olive), a small part of animal fats comes from protein products. In the morning on an empty stomach, take a tablespoon of olive oil (about 15 g of fat), the rest of the fat will be supplemented from animal food.

Other types of necessary products

In addition to clean water, you can drink any type of tea and coffee without sugar. The only sweetener can be stevia - a natural plant sweetener in the form of powder or tablets.

Recipes

Dietary recipes for drying are easy to follow and do not take much time. All products are taken fresh and of high quality. To simplify the cooking process, use various household appliances: a slow cooker, a double boiler, a blender.

If you use your imagination, the drying menu can be varied and tasty.

Salad

Ingredients:

• Chinese cabbage - 350 g;
• cucumber - 1 pc.;
• eggs - 2 pcs.;
• boiled meat (or chicken) - 120 g;
• hard cheese - 50 g;
• homemade yogurt - 30–40 ml;
• parsley, dill - to taste.

Preparation:

1. Vegetables and meat are cut into strips.
2. The cheese is grated.
3. Chopping greens.
4. All ingredients are mixed and seasoned with yogurt.

Porridge

Ingredients:

• buckwheat - 60 g;
• chicken or turkey fillet - 100 g;
• onion - 1 head;
• tomatoes - 1 pc.;
• zucchini - 150 g;
• olive oil - 5–7 ml.

Preparation:

1. Finely chop the onion and sauté in oil for 2 minutes.
2. Add chopped zucchini, pour in a little water and simmer until the liquid has completely evaporated.
3. The tomato is scalded and skinned, then crushed in a blender.
4. Transfer it to the general composition in a frying pan.
5. The meat is boiled and cut into pieces. Add to vegetables.
6. Pour cereal into the mixture, stir, add 100 ml of water and close with a lid.
7. Turn off the stove and leave for an hour.

Fat burning tea

To control your metabolism, it is recommended to drink fat-burning teas while drying. Thanks to this, metabolism is enhanced, excess fluid is removed from the body along with toxins.

This is extremely important for effective weight loss.

This type of drink includes various green teas.

Herbal

Ingredients needed, which measure 15g each:

• fennel fruit;
• chamomile;
• Linden;
• elder;
• peppermint.

Preparation:

1. Mix the ingredients and pour in 400 ml of boiling water.
2. Place on low heat and cook for about a quarter of an hour.
3. Strain before use.

Drinking two cups a day is enough.

Cinnamon-apple

This drink is suitable for those who have a sweet tooth. The combination of cinnamon and apple reduces appetite and discourages the desire to eat something forbidden. Against this background, digestion is normalized.

Prepare the drink as follows:

1. Add apple peels from three fruits to 1 liter of water.
2. Bring to a boil and add 1 teaspoon of ground cinnamon.
3. After turning off, let it brew for a while.

The resulting decoction should be drunk the day before.

From rosehip

Tea not only helps in weight loss, but also has a beneficial effect on the immune system.

For preparation you will need:

• crushed and dried rose hips - 2 dessert spoons;
• boiling water - 250–300 ml.

Brewing instructions:

1. The raw materials are steamed with boiling water.
2. Simmer the tea on the stove for about 10 minutes, then remove.
3. Strain and pour into a thermos.

Drink half a cup three times a day.

Ginger-pineapple

This is one of the most effective drinks for weight loss. It has a positive effect on the gastrointestinal tract and promotes fat burning.

Preparation:

1. Pour boiled water (250 ml) over pre-grated ginger, taken in the amount of 1 tbsp. spoons.
2. Pineapple pulp (2 mugs) is crushed and added to the drink.
3. Leave for 10 minutes.

What to exclude from your diet

• Fatty meat and fish - pork, lamb, herring, mackerel.
• Pickles and smoked meats.
• Refined grains and instant porridges - oatmeal, wheat, semolina, white rice, bulgur, quiche mish.
• Flour and confectionery products, sugar and its substitutes.
• All fruits.
• Vegetables containing a lot of sugar and starch - potatoes, beets, corn, carrots.
• Spices, flavor enhancers, ketchup, mayonnaise, mustard.
• Juices, compotes, sweet drinks.
• Milk, full-fat cottage cheese, butter, yogurt, fermented baked milk, kefir.
• Alcohol.

Menu for the week

We have compiled for you a detailed menu by day, which you can stay on for 2-3 months. If you get tired of eating these foods, you can always replace them with others with a similar calorie content.

How to dry eggplants?

Wash and dry the dry eggplants. Use a sharp knife to remove their ends.

Carefully cut them lengthwise into slices up to 4mm thick. You can also use a slicer or vegetable peeler to complete this step.

Mix water, soy sauce and red chili flakes and coat both sides of the eggplant slices with the mixture.

Place the preparation in a covered dish and leave to marinate in the refrigerator for two hours. Place on parchment paper or nonstick dehydrator sheets. Dry at 46 degrees for five hours, then turn the slices over and remove the parchment paper and dry for another five hours. Cooked vegetables should be dry but still slightly soft in the middle.

Nutrition after drying - a healthy diet

Now you know what drying is and how to dry a woman properly, but after leaving the diet, do not rush to return your usual foods to the menu.

The first week, increase the amount of carbohydrates to 30%; during this period, you are allowed to add some low-sugar fruits. Add variety to meat and fish products, gradually increasing their fat content.

After 1-2 weeks, add low-fat dairy products. Gradually work your way up to 40% carbohydrates, preferably complex ones. To maintain good physical shape, try to avoid simple sugars (flour and confectionery products).

How to cook delicious chicken breast

Any of the eight ways to cook chicken below will work wonderfully. So don’t wait until sadness begins to overwhelm you – start experimenting in the kitchen immediately!

Discover the marinade

One of the fastest and easiest ways to charm your taste buds is to treat yourself to a marinade. But keep in mind that the liquid called “marinade”, which is sold in the nearest grocery store, contains not at all healthy sugar, soda, and calories in large quantities. This is absolutely not suitable for us. You should definitely try making the marinade yourself.

The marinade is very simple and quick to prepare. All you need to do is rub the chicken breast with it and after a few hours send the fragrant meat into the oven. If possible, it is better to do this procedure in the evening, so saturation will be maximum.

Chicken burgers

Chicken breast is the most delicious part of the bird. Do not deny yourself such a pleasure as a chicken chop. This great meatless dish is a truly endless source of protein that will help spice up your diet and stave off the blues.

Chicken burgers are easy to prepare and go well with grain bread, which helps build muscle, as carbohydrates also enter the body. For those losing weight, the breast can be served with lettuce, tomato and without bread.

You should prepare such dishes yourself and refrain from buying ready-made products. Store-bought products often contain a lot of fat, calories and preservatives.

Steer - fry

Chicken fried in hot oil is one of the most popular ways to obtain protein resources. The best part is that the number of cooking options is unlimited. The good thing about this dish is that you can add vegetables to it.

Something to watch out for is that stir-fry sauces contain large amounts of sugar.

Always carefully read the ingredients of the purchased product, or even better, prepare it yourself. If sauces don't taste right or contain too many calories, you can always replace them with fresh herbs or spices.

Baking chicken in the oven

Baking is always the winning and easiest option for preparing chicken breasts. Spread the meat with herbs and spices and place it on a baking sheet. Additionally, pour some low-sodium chicken broth into the bottom of the pan to retain moisture during the cooking process.

And if you add some chopped sweet potatoes and a few diced peppers, celery, carrots or onions, you'll have a complete meal!

The main thing is to personally check your calorie levels and stay away from butter and cheese.

Broiling

Cooking over an open fire is another opportunity to enjoy unrivaled chicken meat in the shortest possible cooking time.

Before cooking, coat the breast with the marinade (it serves not so much for taste as for preserving liquid in the meat).

Over an open fire, your chicken can burn, so you need to watch this dish very carefully.

But if you don’t go anywhere and monitor the cooking process, it’s almost impossible to overcook the meat.

Slow cooking

Slow cooking is a great way to cook chicken that people often forget. But in vain, because the meat turns out very tender.

The chicken cooks at a low temperature for a long time, which really helps to significantly enhance the flavor without the risk of burning the dish.

There are many recipes, from soups to stewed chicken breasts with diced vegetables and sweet potatoes. You can experiment at least every day. Combine ingredients in slow cooker in the morning. And when you come home in the evening, you will receive an excellent dinner, ready to eat.

Serve the dish cold

Many of us have a habit established since childhood that chicken must be served exclusively warm. And only true aesthetes know how unsurpassed the taste of meat can be, served as part of a salad or sandwich.

Cut the finished breast and crumble it into a salad with chopped apples or cranberries. This is a wonderful solution to getting extra protein and healthy carbohydrates. Add olive oil gravy for a dose of healthy fats and a well-balanced meal.

If you need to quickly leave the house in the morning and don’t have time to waste time on long cooking, there is a way out. The night before, chop the chicken and vegetables, mix it all into a beautiful salad and put it in the freezer. In the morning, you just need to defrost the semi-finished product in the microwave and the finished dish is on the table!

Recommendations for physical activity

• Cardio or strength training? Both cardio and strength training are effective for effective fat burning. You can include 1-2 sessions of full-fledged cardio per week, or perform 20-30 minutes a day of strength training.
• Working weight. Select the weight of the weight in such a way that you can perform up to 25 repetitions continuously, but at the end of the set you will feel a burning sensation in your muscles. If it's easy, add load constantly.
• Number of repetitions. For drying, it is recommended to perform 20-25 repetitions.
• Rest between sets. Rest 30-60 seconds between supersets, and a maximum of 2 minutes between circuits in circuit training.
• Number of workouts. The optimal amount is 4-5 workouts per week, you can alternate between strength training and cardio. Be sure to rest 2 days a week.

Vitamins and sports supplements

On the question of how to dry properly for girls, you need to provide the body with support with special supplements. Sports nutrition for cutting in this case may include the following groups of drugs:

• Fat burners. Capsules that combine several actions are considered effective: controlling appetite by influencing the “hunger center” in the brain, as well as stimulating the process of lipolysis.
• L-carnitine is a necessary drug for drying. It stimulates the burning of fat cells during training and helps improve endurance. It is recommended to combine it with fat burners.
• Protein shakes are a useful addition to the diet when cutting. They can be made from whey protein powder alone or from a mixture of whey protein and casein. They can be consumed as a snack or drunk before and after workouts. Cocktails help improve the process of muscle mass formation.
• Complex of essential amino acids BCAA . A drug that promotes rapid recovery of muscle tissue after exercise.
• with multivitamin complexes , as they will help replenish the reserves of vitamins and minerals, which, due to the dietary menu, may enter the body in insufficient quantities.

The choice of drugs of this nature today is huge. It is recommended to choose products from a trusted manufacturer whose quality you are confident in.

The best sets of exercises for girls

Training program in the gym for girls for a week (5 days). Please note: when in a calorie deficit, it is especially important that each movement is accompanied by proper technique to avoid injury.

Day 1 (Quadriceps, calf)

Day 2 (back)

Day 3 (chest)

Day 4 (hamstrings, calf)

Day 5 (biceps, triceps)

A set of exercises for practicing at home for all muscles with equipment

Perform continuously one exercise after another 20-25 times, and so on for 4 circles. Rest 1-2 minutes between cycles. Depending on your home equipment, you can perform exercises with either a barbell or dumbbells.

Warm up with 5-7 minutes of cardio exercise (running, jumping).

• Squats;
• Scissor lunges;
• Deadlift;
• Standing calf raise;
• Thrust to the belt (back);
• Bench press;
• Extension of dumbbells from behind the head;
• Biceps curl;
• Lying leg raises;
• Twisting.

A set of exercises without equipment

Perform a cycle of exercises of 4 circles in the shortest possible time 3-4 times a week. For each exercise, it is recommended to complete 20-25 repetitions. You can rest for no more than 2 minutes between cycles.

Warm up muscles and joints for 5-6 minutes.

• Air squats (no weight);
• Aerial lunges or jumps;
• Plie squats;
• Squats on one leg alternately;
• Pushups;
• Lying hyperextension (boat);
• Reverse push-ups;
• fold;
• Lying leg raises;
• Short crunches.

How to exercise at home

Exercises for drying leg muscles are quite possible to do without leaving home. It is recommended to use the equipment available at home, a gymnastic mat, as a replacement for a sports bench. It is important for girls to choose simple exercises that do not require special equipment or simulators.

An approximate set of exercises for drying leg muscles is given:

1. Take a lying position on a gymnastic mat. Place your hands under the gluteal region. Raise your legs up, then spread them slowly in different directions. The exercise is called “scissors”, by analogy with a tool. The number of movements reaches 10 at a time.
2. To perform the second exercise, you need to kneel down and stretch your arms forward.
   Gently bend to the side, touch the floor with your thigh and buttocks. Then sharply return to the starting position. The same is done in the opposite direction. The number of repetitions reaches 10. Exercises at home
3. Starting position - standing, feet shoulder-width apart and knees spread to a similar width. Squat down smoothly, as deeply as possible, achieving tension in the leg muscles. The hips are spread wide apart. It is permissible to use weights in the form of a gymnastic stick or light weight dumbbells.
4. A new exercise for drying leg muscles effectively helps remove fat deposits from the buttocks and thigh area: From a position lying on your left side, lift your left leg up, the right one is bent at the knee joint and the foot is placed in front of the outstretched left knee. The movement helps dry out the inner thigh; for the outer side you will need to modify it slightly. The initial position remains the same, both legs remain straight, the leg on top works. Perform the movement leaning on the elbow or forearm area.

Reviews

“I am a professional bodybuilder, I do pre-competition drying twice a year - it’s not an easy task. Firstly, this is a huge stress for the body of any person, because a critically low amount of carbohydrates is consumed. I recommend that those who do not participate in competitions spend more time losing weight, but do it more safely for their health, without the risk of regaining the weight after cutting.”

Photos of transformations

An example of what professionals look like after cutting during the competition season.

Drying for amateur athletes:

Let's summarize the guide on how to properly dry girls to lose weight and maintain their physical shape, even at home:

1. Reduce calories and create a calorie deficit through diet and exercise
2. We follow the regime for 2-3 months to get rid of excess fat and get the desired shape
3. When achieving the goal, we maintain a high level of physical activity and proper nutrition with a low amount of unhealthy fats and fast carbohydrates.

If you have any questions, ask them in the comments and share your impressions if you have already tried drying and know why it is needed.

Grocery list

Although a drying diet should include proteins, fats, and carbohydrates, it is still worth remembering that a drying diet for girls should still largely consist of proteins. Carbohydrates are welcome only slow and in limited quantities.

Below are recommended products for drying your body, especially if you spend a lot of time at home. Thanks to them, the fat burning process will be as efficient as possible. For convenience, all products are divided into groups.

Foods you can eat safely

1. Meat: turkey, chicken breast, veal, beef, lamb, rabbit, nutria.
2. All fish, including river and sea fish.
3. Any vegetables except potatoes and legumes.
4. Low-fat cottage cheese, milk, yogurt and kefir.
5. Tofu cheese.
6. Seafood.
7. Greenery.
8. Egg white.

© alex9500 — depositphotos.com

Limited consumption products

1. Boiled or baked potatoes in their skins.
2. Pasta made from durum wheat.
3. Cereals.
4. Nuts.
5. Dried fruits.
6. Fruits.
7. Berries.
8. Low-fat cheese.
9. Egg yolk.
10. Legumes.
11. Whole wheat bread.

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Not recommended products

1. White bread.
2. Flour products.
3. Sweets.
4. Pasta made from soft wheat varieties.
5. Mayonnaise.
6. Canned food.
7. Smoked meats.
8. Sausages.
9. Processed cheese.

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