Nutrition for women 40+. Preserving health and beauty

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.

What is body drying for men and women: differences

Men naturally have greater endurance, strength and muscle mass. The percentage of fat in a man's body is significantly less compared to a woman's. Therefore, representatives of the stronger sex can afford more intense training during the drying period. Although some professional athletes with well-developed muscles also train intensively while continuing to dry out. But this situation should be considered an exception.

A woman’s body reacts very quickly to changes in her diet. The female body contains more fatty tissue and high levels of estrogen. If a girl removes all fatty and high-calorie foods from her usual menu, the harmoniously built balance in her body will be disrupted.

As a result: the level of hormones will decrease, the content of muscle tissue will decrease, ligaments will weaken, metabolic processes will be disrupted and slowed down, appearance will suffer (hair will become brittle, dry skin, swelling will appear, etc.). This state can hardly be called the desired result that one strives to achieve during drying. Therefore, for health, women are recommended to leave 25 g of unsaturated fats in their diet.

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.

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.

© bit245 — depositphotos.com

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.

© studioM — depositphotos.com

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.

Day 6 – legs

Superset: hyperextension + crunches

Hyperextension

Technique:

• We rest our hips on the bench.
• We fix the legs with a roller. We hold our hands near the selection.
• We bend at the waist, lowering the body just below the level of the bench.
• Straighten your back again.

Crunches

Technique:

• We lie down on our backs. Raise your legs up and bend your knees. We cross our feet.
• We hold our hands behind our heads.
• From this position we lift the torso up to the legs.
• Then we fall back onto our backs.

We perform five approaches 20 times.

Photo: istockphoto.com

Superset: leg extensions in the simulator + lunges with dumbbells

Seated leg extension

Technique:

• We sit in the exercise machine and place our feet under the cushion.
• We bend our knees and straighten our legs.
• Then we bend our legs back.

Back lunges with dumbbells

Technique:

• We stand up straight, arms with dumbbells are lowered along the body.
• Take a long step back with your right foot.
• We straighten up and return the leg to its place.
• We repeat this with the left leg.

We perform five approaches 30 times.

Photo: istockphoto.com

Superset: Leg Press + Dead Press

Leg press

Technique:

• Let's get into the gym. Place your feet on the platform approximately shoulder width apart.
• Bend your legs, pulling your knees towards your chest.
• Push the platform up.

Dead press

Technique:

• We stand over the barbell. Bend your knees and tilt your body forward.
• Let's grab the barbell.
• Let's unbend together with her.
• After this, we lower the barbell down again, bending our knees and tilting our body forward. Do not place the barbell on the floor until the end of the exercise.

We perform five approaches 20 times.

Superset: seated calf raises + standing calf raises

Shin sitting

Technique:

• We sit in the simulator.
• We place our socks on the platform and place our knees under special pads.
• From this position we place our feet on our toes.
• Then we lower ourselves back down with our heels.

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.

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.

Cardio workout

Drying muscles is impossible without cardio. It is necessary to conduct 4-5 sessions of varying intensity per week. It is optimal to perform 3 low-intensity and 2 HIIT workouts so that the drying of your legs does not lag behind other parts of the body.

For low-intensity mode, it is recommended to change types of load using:

• Bicycle/exercise bike;
• Run;
• Orbitrek;
• Plyometric movements.

If amateur drying of the abdomen is performed, you should additionally add gymnastic movements with the active participation of the core muscles.