What is body drying for girls - diet and exercises

The weight loss system, known as cutting , is aimed at maximizing the reduction of fatty tissue in the body, especially the amount of subcutaneous fat, while maintaining muscle mass. Diet is one of the foundations for obtaining the desired effect. The rules for women are different from the rules for men.

Why is body drying necessary?

Drying is standardly used by bodybuilders and bodybuilders before competitions to bring their body appearance as close to ideal as possible. It is also periodically used by coaches to be in optimal shape and set an example. Some gym goers choose this fat burning program just for the sake of looking great.

If we talk about the physiological side of the issue, drying is needed to develop muscles, while reducing the amount of adipose tissue in the body, removing subcutaneous fat. Cardio training and strength exercises, eating sports nutrition and following a special diet are important for this.

Drying is not just losing weight. Fundamental differences:

• Weight usually does not decrease; it may even increase. At the same time, volumes are going away.
• The body becomes more prominent.
• The result is quite stable.
• Drying is a modeling of the figure, where you can make adjustments - for example, narrowing the waist and pumping up the hips.
• Excessive protein consumption, reducing fat and carbohydrates in the diet, as well as a number of other restrictions, allow you to build muscle and lose fat.

Where to start drying a woman’s body

An important difference between the drying process in women is that it is more difficult for them. The reason is the higher content of subcutaneous fat.

At the initial stage, it is worth learning the following rules:

• Reduce your carbohydrate intake.
• Remove baked goods, sweets and pasta from your diet.
• Avoid sweet and salty foods and alcohol.

This is just the initial stage. Next, you will have to work out the menu more thoroughly.

Carbohydrate control and BJU calculation

Effective drying of the body for women requires compliance with a certain ratio of BJU - proteins, fats, carbohydrates. The amount of proteins should be increased, carbohydrates should be reduced to the minimum possible.

Approximate formula for calculating calories:

10*weight + 6.25*height – 5*age – 161

Weight in kilograms, height in cm. You can also use special calorie calculation tables for drying.

What does excess carbohydrates lead to?

When carbohydrates are broken down, energy is produced that is used by the body during exercise. But if there are a lot of them in the diet, then the excess will be deposited in the form of adipose tissue. Therefore, one of the basic goals of drying is to reduce their consumption as much as possible. Moreover, women need to reduce them even more than men.

What does a lack of carbohydrates lead to?

It is almost impossible to completely eliminate carbohydrates from the diet, since almost every product has a BJU ratio. In addition, a complete refusal is not necessary, because the body needs energy for training and glucose so that there is no deficiency of insulin. In order not to harm your health during the drying period, you need balance. You should not try to eliminate them completely.

How to calculate the amount of carbohydrates

For women, the optimal ratio is 2 g/day for every kilogram of weight. This amount is valid specifically for the drying period, taking into account active training. It is important to follow the principle of fractional nutrition. It is also necessary that the main amount of carbohydrates be consumed in the first meals, optimally in the first two. By evening they should be reduced to a minimum or eliminated.

Calculation of proteins for drying

One of the most popular options for calculating BZHU is the ratio 4:2:4. For hard drying mode – 5:1:2. You can deviate slightly from these indicators.

Low-carb diet on drying

A low-carbohydrate diet can also be used outside the drying period. It is quite popular among those losing weight. But it is during drying that it is especially in demand and is most often used.

There are several variations of it. Basically, the idea comes down to reducing your carbohydrate intake by about ¼ of your previous normal levels.

Intermittent fasting

Some women use intermittent fasting to make the process easier or faster. But this is rather a modification of the system: drying for beginners should not include PG. It is best practiced by more experienced athletes, and only if you want to slightly change the standard rules. It is important to understand that fractional meals during intermittent fasting are almost impossible. Therefore, you need to make a choice in favor of one thing. Or carry out PG only occasionally: for example, 1-2 times a week.

Features of body drying for girls today and what it is

Body drying is a set of measures aimed at maximizing the reduction in the percentage of subcutaneous fat in the body.

The drying method is used by professional bodybuilders, who find it quite difficult to stay in the same physical shape throughout the year. At first, they gain weight because they build up muscles, and then they “dry” to get rid of the fat layer and form a beautiful relief.

Drying is suitable not only for professional athletes, but also for anyone who is overweight. But here it is immediately worth noting that this is not just a diet, but a well-structured nutrition system plus intense training. It is a change in diet and regular physical activity that distinguishes drying from regular weight loss.

The main principles of nutrition when drying the body

You can achieve good results and get a beautiful, sculpted body if you adhere to the basic principles of nutrition when drying the body for girls.

The basis for losing excess weight is metabolism. To speed it up, meals should be fractional: not 3 times a day, but 5-6 times, while the usual portions will have to be reduced by 2 times, and the last meal should be 5-6 hours before bedtime.

We spend more calories and consume less - this is an important rule, if you don’t follow it, you will have to forget about a beautiful figure. Calorie consumption should be at least 15% higher than consumption.

You will have to exclude fatty foods from your diet. This does not mean that you need to completely give up fats, but they should be healthy. These products include fish, nuts, avocados, flaxseed or olive oil.

High-protein foods must be present in the diet, because the calories obtained from them are not stored in subcutaneous fat. At the same time, they perfectly satisfy hunger and preserve muscles during weight loss. As for carbohydrates, you need less fast ones and more slow ones, which release their energy gradually and are not stored in subcutaneous fat.

When drying your body, it is important to drink a lot of water, but it should be clean, no gas, juices or sweet drinks.

Is it possible to “dry out” in a week?

Excessively fast drying is far from the most useful and healthy way to get your body into the desired shape. Such rapid weight loss will cause stress in the body and provoke it to “accumulate” reserves. So the effect will be obvious, but short-lived. However, in cases where it is urgent to get results, a special buckwheat diet for drying the body for girls can help.

© zdenkam — depositphotos.com

Its essence is extremely laconic. For five days you can only eat buckwheat porridge, boiled in water without oil or salt. You can't eat anything else. The main advantage of this method is that despite there being no limit on the amount of buckwheat, you can’t eat a lot of it even if you want to. And, given its properties, you will not have any problems with the stomach or gastrointestinal tract during this period.

Recipes for healthy eating

Watermelon lollipop

• 2.6 g Protein
• 8.9 g Fat
• 9.8 g Carbohydrates
• 45.5 kcal

15-20 min.

• #watermelon
• #vegetarian dish
• #dessert
• #dietary
• #for vegans
• #coconut flakes
• #low calorie
• #pink salt
• #chocolate

Other recipes

How to prepare for body drying for girls at home

Proper drying of the body is a strict diet, but the transition to a diet should be smooth. You can’t start drying out suddenly, otherwise the body simply won’t be able to withstand the stress; it needs to be prepared gradually:

1. A few weeks before drying, you need to reduce the amount of carbohydrates consumed. Gradually eliminate sweets, pasta, fruits, cereals with complex carbohydrates from the diet, and reduce fat intake.
2. Before drying, it is important to start eating fractionally, preferably every 2-3 hours and in small portions, do not forget to drink as much liquid as possible, at least 2 liters per day.
3. Professional athletes need to completely give up salt, and those who just want to lose weight just need to add it to their dishes in smaller quantities.

The entire diet for cutting revolves around carbohydrates and proteins. Therefore, it is important for girls to remember that carbohydrate food intake is concentrated in the first half of the day, and the second half should be reserved for protein.

Sample menu

When creating a menu, you must first calculate the required ratio of nutrients. Typically it is 45% protein, 30% fat. The rest comes from carbohydrates.

This calculation is carried out taking into account your body type. There are 3 known varieties of them:

1. Mesomorph. For this type, 40 parts of proteins and fats, 20 parts of carbohydrates are recommended.
2. Ectomorph. For this type, the optimal amount is 35 parts of fats and proteins, 30 parts of carbohydrates.
3. Endomorph. The amount of carbohydrates should not exceed 20 parts of the entire diet, fats - 30, proteins - 50.

The diet is based on permitted products, taking into account the ratio of basic nutrients.

Breakfast

The first meal should be nutritious and provide the body with energy for the whole day. The best solution would be to eat whole grain porridge and any fruit. You can make sandwiches with a low-calorie protein product.

Dinner

This meal can be modified depending on preference. These can be various meat dishes, soups, vegetables with protein, breast meatballs and other dishes.

The base should be protein, and vegetables or cereals can serve as a side dish.

It is better to exclude fatty meat from the diet. Give preference to chicken breast. It has minimal fat content, so its calorie content is lower.

Dinner

This meal is similar to lunch, but it is better to diversify it and eat another source of protein. In the evening, do not eat cereals, giving preference to vegetables. After this meal, you can drink casein to prevent hunger.

List of products: what to eat during drying and what to avoid

When drying the body, food should be low-calorie - this will lead to a glucose deficiency and the body will begin to break down fats. Therefore, it is important for girls to know what they eat when drying, and what foods they will have to give up.

What can you eat when drying your body?

The diet when cutting should preferably contain protein, which makes it possible to lose weight without losing muscle mass. Therefore, the list of foods that you can eat 150-200 g at each meal includes:

• eggs;
• red meat;
• turkey;
• white meat chicken;
• mushrooms.

Also, when drying, you can eat fish, seafood, seaweed, seeds, nuts, flax seeds and legumes, which are much easier to digest in the female body.

A minority of the meal should consist of carbohydrates, and we are talking about slowly digested ones, but they cannot be completely excluded from the diet, because muscle cells need energy. The main suppliers of slow carbohydrates include:

• Brown rice;
• rye flour pasta;
• quinoa;
• millet;
• buckwheat;
• oatmeal;
• avocado;
• dried fruits;
• carrot.

When drying, you can also consume dairy products, but only with a low percentage of fat content. You can drink a glass of milk with 1.5% fat, and for breakfast eat low-fat cottage cheese or a slice of cheese, preferably feta cheese.

If we talk about fruits, green apples, pears, citrus fruits, and sour berries will be of great benefit when dried. Bananas are undesirable, but there is no other source of magnesium.

The foods that dry the body best are vegetables, because the body spends more energy on their absorption. You can safely include all types of cabbage, bell peppers, tomatoes, zucchini and all garden produce in your diet.

Food products "Stop list"

Harmful fats and fast carbohydrates are the main enemies of slimness, so when cutting, it is important to make a list of prohibited foods:

• smoked and sausage products;
• dairy products with a high percentage of fat;
• confectionery, baked goods and bread made from white flour;
• butter, mayonnaise, ketchup;
• milk chocolate, sweets;
• sugar;
• carbonated drinks, packaged juice, alcohol;
• butter;
• vegetables and fruits with a high starch content.

It is also important to remember that frying in oil in cooking is unacceptable. Fish or meat can be baked, stewed, grilled or boiled. You can simply boil the eggs or make an omelette out of them, but only in the microwave or steam them.

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

Diet menu for a week when drying by day

The success of drying the body largely depends on properly selected nutrition. The proposed menu for the week is suitable for girls weighing from 50 to 65 kg. If the weight is greater, then we simply increase the total volume of the diet by 5-7% for every 10 kg of weight.

The duration of the diet is from 6 to 8 weeks, but if necessary, it can be extended to 12 weeks. Also, some products can be changed, for example, replace chicken with turkey or veal, and sweet peppers with tomatoes.

Monthly meal plan for girls on a dry diet using simple foods

Drying the body for weight loss is an effective way for girls to get ideal sculpted shapes. The proposed menu will help you achieve the desired results. The program is designed for a weight of 80 kg; if the body weight is greater, we increase the total volume of the diet by 10% for every 10 kg of weight.

Exercises for girls when drying their bodies

Drying the body is not only a diet, but also regular physical activity, without which it is impossible to keep muscles toned and get a beautiful, toned body. In this case, training can be aerobic and strength.

Aerobic exercise

Aerobic exercises for drying the body are aimed at burning calories and reducing fat. Activities such as swimming, jumping rope, horse riding, aerobics, including water, as well as various sports games such as tennis, volleyball or basketball are suitable for girls.

The specificity of performing aerobic exercises is very important. The body should receive exercise regularly and preferably in the first half of the day, when it most actively expends energy. Also, in order to avoid loss of performance, you should try not to eat anything 2 hours before the start of training.

Strength exercises

Strength training is aimed at building muscle. If aerobic exercises affect the whole body, but only in a mild form, then strength exercises focus on certain muscle groups.

You can do strength training in the gym. They are conventionally divided into three types:

• circular – many approaches with breaks with a small number of exercises:
• split – development of individual muscles on certain days;
• supersets - are similar to circuit training, only with fewer sets and without a break.

At home, you can also perform basic strength exercises: push-ups, squats, various exercises with an exercise ball and lunges with a stick on your shoulders. Exercises with dumbbells and weights are also a great way to keep yourself in shape.

Sports supplements

We figured out what to eat during drying. It remains to be seen whether it is necessary to include in the diet special sports supplements that support the body in conditions of limited nutrition. It is not necessary to use them, but depending on the specifics of your diet and training program, they can slightly speed up and even make the drying process easier.

Protein

A popular supplement that contains protein and amino acids. The only type of protein that can be used in the drying process is sugar-free whey isolate. In fact, it acts as a substitute for protein products. This is a kind of way to add variety to your diet.

Creatine

Relevant for men during the period of muscle building. Helps increase muscle strength and size. But it is not suitable for drying the body. Since it does not allow you to achieve the desired relief, but only “inflates” the volumes due to fluid (the effect of creatine is based on the accumulation of water in the muscle fibers).

BCCA

This sports supplement is very useful in the cutting process. It contains amino acids that our body is not able to produce on its own (valine, isoleucine, leucine). They are the ones who prevent the destruction of muscle tissue during acute carbohydrate deficiency during drying.

L-carnitine

Acts as a light fat burner. Promotes an increase in body temperature, produces energy as a result of the breakdown of fat deposits. L-carnitine is recommended to be taken 30 minutes before training, as well as on rest days.

Fat burners

Most often, athletes use fat-burning supplements with the ECA complex (ephedrine, caffeine, aspirin). These components effectively break down fatty tissue and reduce appetite. However, fat burners are contraindicated for people prone to hypertension (fat burning supplements with the ECA complex increase blood pressure).

Quick body drying: how to quickly achieve results

Quick drying of the body is an opportunity for girls to build muscle in a short time without causing serious stress to the body without gaining excess fat.

When fast drying, it is important to pay attention to the fact that you cannot turn a short drying into a long diet, a maximum of 6 weeks. During this period, no one will feel a loss of strength, and after leaving there will be no surprises in the form of an uncontrollable appetite.

Also, don’t make a very short drying out of quick drying; a week won’t solve anything. You can lose a couple of kilograms, which will come back in just a few days.

When drying quickly, it is worth doing cardio exercises, for example, jogging, but as for strength exercises, it is better to reduce them to a reasonable level. And another important point is the optimal rate of weight loss. To restore the functional activity of tissues, it is enough to keep the rate of loss close to 1% per week.

21 Day Workout Program

This cutting training program is divided into splits for the muscles of the lower and upper body.

Workout "A"

Upper body

Workout "B"

Upper body

Workout "A"

Lower body

Workout "B"

Lower body

Answers to frequently asked questions

• Should I only use dumbbells on the bench press?

No. You can use either dumbbells or a barbell when performing the bench press.

• Should I only use machines when performing a particular exercise?

No. You can do a similar exercise with free weights.

• Can I do pull-ups instead of pull-downs?

Yes.

• Can I do bent-over barbell rows instead of cable rows?

Yes.

• Can I do squats instead of leg presses?

You can, but the muscle pain will be very severe and may last for a week, which will negatively affect your progress.

• Are there too many approaches included in the program?

There are many approaches, but the program requires rest. At the same time, due to the shortened rest time, the working weight and training intensity are reduced.

How to properly get out of drying your body without harm to your health

Coming out of drying and planning it is no less important than developing a nutrition program.

The thing is that for a long time the body did not receive many substances. Therefore, as soon as he returns to his usual diet, he will not only replenish reserves, but also accumulate them for the future in the form of increased subcutaneous fat. As a result, the weight will return, perhaps even in large quantities.

After drying is completed, the amount of carbohydrates, as well as calories, should be added gradually, about 200 kcal per week, and not every day. You should not give up fractional meals and small portions, this will help keep the breakdown of fats under control. And, of course, you shouldn’t stop playing sports; training can be done infrequently, but regularly.

Reviews from girls

In the process of losing weight, motivation is very important, so you can read reviews from girls, look at photos before and after drying your body.

Yulia, 28 years old

Drying the body is a long process, so you shouldn’t hope for a miracle, especially since a lot depends on individual metabolism. In my experience, it took me 6 months to lose 17 kg, despite the fact that I adhered to proper nutrition and there were no breakdowns. The basic rules of drying are diet, as well as training and more training, during which it is important to drink water in small sips and you need to drink at least 1 liter. Don’t forget about rest, you need to get enough sleep, otherwise your body will fail.

Oksana, 25 years old

After the birth of the child, problems with excess weight began. I followed many diets, lost weight, but then it came back with interest. Therefore, I decided to try body drying, which is based on the principles of a protein diet. But it is important to understand that such a diet may not be suitable for everyone, so if for the first time days after drying you feel unwell, you urgently need to add carbohydrates to your diet. I am very pleased with the result, the weight decreases gradually and does not return.

Marina, 38 years old

Drying the body seemed to me like a non-standard way to lose weight, which gives good results. But drying is suitable for girls with a normal body type, that is, when she is not too fat and not too thin. But overweight girls will need a lot of time to get their body in order. And it is also important to follow the main rule of drying - this is exercise.

Anna, 27 years old

Drying the body is an unrealistic result, but it also puts a lot of stress on the body, so you should be prepared for this. This is a strict diet and physical activity. You need to train every day, strictly perform all the exercises from the “die but do it” series. To say that it was hard is to say nothing. There were moments when I wanted to give up everything, because my body was simply begging for mercy. But I decided to go to the end and here is the result - in 3 weeks I lost 5 kg, my body became toned, elastic, and my stomach was flat.

Yulia, 33 years old

At my age I try to watch my figure, but I gave up and now I’m +10 kg on the scales. After that I decided it was time to get myself in order. I joined the gym and my personal trainer advised me to dry my body and helped me create a nutrition plan. My diet included everything I love - vegetables, fruits, meat, fish. So I didn’t go hungry, I ate often, but in small portions. I lost 7 kg in a month, I’m happy with the result, we’re moving on.