Drying for women
Drying is weight loss by reducing the subcutaneous fat layer, replacing it with muscles. Do not confuse it with dehydration, when water leaves the body and the illusion of rapid weight loss is created. Some rigid diets cause a rapid loss of kilograms due to water and muscle tissue, and this is dangerous for health. In addition, body weight quickly returns, one has only to stop depleting the body. Drying, on the other hand, works the other way around: you lose exactly adipose tissue, and instead increase muscle relief.
What is body drying for?
Drying is not synonymous with weight loss. When you lose weight, the body loses mass and volume. The paradox of drying is that during this process, the numbers on the scales can even increase. Because the task of cutting is to replace fat with muscles, and they weigh much more. So with the same volumes, the weight may well increase. It can grow even if girths decrease. This is not quite the result that women set for themselves. Few of the ladies say: “Now I weigh 90 kg, but 30 kg is adipose tissue, and I want to have the same amount of muscle in me.”
Drying the body is, first of all, a tool for bodybuilders. When they dry, they diet and increase their workouts, but their figure does not change from a calorie deficit. Changes occur due to the fact that proteins, the “building material” for our muscles, become the basis of the diet. If you limit the number of calories, the coveted muscle relief that bodybuilders aspire to will not appear.
How can drying help girls who are not going to participate in bodybuilding competitions? This is a way to get out of a situation where you train a lot, try to balance the diet, and the figure does not change for the better. Often these problems arise due to an unbalanced intake of carbohydrates. They are an important part of the menu, as they serve as a source of energy. But they are easily converted into adipose tissue. Drying helps to leave the hopeless circle and turn your extra pounds into beautiful muscles.
How to start drying the body for a woman
It is really more difficult for women to “dry” than for men. This is due to the fact that they have a higher percentage of subcutaneous fat. However, do not rush to consider this a disadvantage. Yes, women have a higher percentage of subcutaneous fat – an important and necessary adipose tissue that is involved in metabolism. Men, on the other hand, are more likely to encounter high percentages of dangerous fat that envelops the internal organs. However, when starting cutting, it is worth considering the peculiarities of physiology: do not rely on programs and advice for male athletes!Full Project Beat Mark
The first step in the right direction is to reduce carbohydrates in the diet. They will have to be replaced with proteins. Therefore, we will exclude confectionery, pasta, bakery products from the menu. For the drying period, you will also have to give up alcohol, sweet, salty foods. This also applies to honey. Such restrictions are only the first stage, a necessary but not sufficient condition. The menu will have to be reworked very thoroughly.
Control of carbohydrates and BJU
The whole drying process is tied to the balance of BJU. Proteins are complex molecules that take a long time to be broken down by the body, while the body consistently “captures” them, for example, to create muscles. But carbohydrates are simple compounds, the body breaks them down quickly, and in the process of their breakdown, energy and heat are released. We can use this energy for action, training. Our body “takes” the same energy in order to support the work of internal organs and the brain. But the excess energy is sent to the storage of adipose tissue.
Drying involves active lipolysis – the breakdown of adipose tissue. Accordingly, there should not be an excess of carbohydrates in the diet. Otherwise, new fat will be formed as quickly as you try to burn it. But lipolysis is a slow process that requires a lot of energy, and most importantly, the stable operation of the hormonal system. How is this related? Insulin is needed for glucose to be absorbed. It is produced by the pancreas, respectively, if the work of this organ is impaired, difficulties may arise.
However, glucose tends to accumulate in the muscles and liver. And if there are too many carbohydrates in the diet, fat cells are formed from it. To solve this problem, a carbohydrate deficit is created during drying.
Lack of carbohydrates
It would seem that let’s exclude carbohydrates from the diet – and the problem is solved. However, not everything is so simple, because we need energy to train. If the blood glucose level is too low, ketoacidosis will occur: a pathological condition associated with a deficiency of insulin. Therefore, the amount of carbohydrates in the diet is important to balance.Full Project XML File
How to calculate
The optimal amount of carbohydrates during the drying period is 2 grams per kilogram of your weight per day. The main part of the daily portion should be eaten for the first and second breakfast, and in the afternoon their number on the menu should be minimized. Of course, you should eat fractionally, breaking the daily portion of food into 6 meals.
The ratio of proteins, fats and carbohydrates in the diet at the time of drying should be as follows: 4:2:4. This is the optimal balance for healthy and easy fat loss and muscle gain during intense workouts. However, if you are in the mood for hard drying, you can resort to the 5:1:2 formula. With this approach, the amount of proteins significantly prevails over other components.
low carb diet
A low- carb diet isn’t synonymous with slice, but in both cases, you have to produce a carbohydrate deficiency. There are numerous approaches to a low- carbohydrate diet. utmost suggest reducing the quantum of these substances by 25 of what you were consuming ahead.
The drying program may include intermittent fasting. But don’t forget that similar cycles produce fresh stress for the body. And she’s in a stressful situation. So if you want to try this approach, presto no further than formerly a week. And don’t forget that the abuse of this system can undermine your health and beget you to stop losing body weight in principle.
Feeding while drying
n addition to calculating BJU, you need to concentrate on other principles of proper( as for the drying period) nutrition
the most satisfying refections are in the morning;
eat precipitously, at least 6 times a day;
cleave to a healthy diet;
produce a carbohydrate insufficiency.
What foods are allowed
In practice, these tips indicate that the girl prefers spare meat, funk and quail eggs, ocean fish and seafood. She can eat low- fat cabin rubbish, feta rubbish, kefir, brown threat, buckwheat, oatmeal, wheat porridge, fresh fruits, vegetables and sauces during drying. It’s critically important not to forget about polyunsaturated fats, essential for women’s health.
But you’ll have to give up for the drying time and numerous delicious or familiar products
sweets, sugar and drinks containing it;
potatoes, sludge and other foods high in bounce;
beast fats and adipose dairy products;
, galettes and all flour;
How to dry women at home
” Drying” at home isn’t so delicate. Break up your manual mess into 6- 7 refections. Don’t forget to drink plenitude of purenon-carbonated water, don’t allow dehumidification. Without water, the body won’t be suitable to” start” the necessary metabolic processes. Cut down on carbs and do not forget to train regularly with reduced weights. You can also use sports nutrition and salutary supplements.
Drying ages and their duration
Do not be in a rush to cut out carbs fully. This is dangerous to the body and won’t help you achieve your pretensions!” Sot” the body for numerous weeks, reducing the quantum of carbohydrates gradationally. Fornon-professionals, the process is divided into several ages
- First week replace fast carbohydrates with slow bones, calculate calories.
- Second connect counting BZHU.
- Third week the quantum of carbohydrates is reduced to a gram per 1 kilogram of its own weight.
- Fourth a portion of carbohydrates is reduced to0.5 g per kilogram.
- Fifth, at this stage it’s possible, but not necessary, to exclude carbohydrates fully for a short time.
Sample menu for the day
What does dry food look like in practice, taking into account the perpetration of all the below tips? The computation of BJU and calories is a rigorously individual matter. still, don’t be hysterical that the food will come too mellow and monotonous. Your mess for one day might look commodity like this
- For breakfast- oatmeal or oatmeal with water or low- fat milk, a light fresh salad or a portion of baked fish with brown rice and vegetables. Another breakfast option is an omelet with tomatoes, salad with avocado.
- Alternate breakfast- fruit salad or low- fat cabin rubbish, or low- calorie chuck with juice, or yogurt.
- Lunch- boiled funk bone and mushroom haze; fish haze or baked fish with a light salad, as an option lentil haze, lemon, boiled beef, spare borscht.
- Snack- funk bone sandwich, fresh vegetables, cabin rubbish with berries and nuts.
- regale- ignited funk or brume croquettes, low- fat cabin rubbish or baked fish.
- Snacks on a diet can be unsweetened yogurt, low- fat cabin rubbish, nuts, dried fruits.
Sample body drying menu for a week for freshman girls
To make it easier for you to produce your own daily weight loss plan, then’s an illustration of good manual food
- Main dishes for Monday cabin rubbish, protein omelet with rye Bread, Chicken Soup.
- Tuesday Oatmeal with low- fat yogurt, beef Soup, vegetable salad, and chicken breast.
- Wednesday buckwheat with milk, barley Soup, fish and vegetables, green salad.
- Thursday climbed eggs, boiled beef and peas, funk fillet and salad.
- Friday boiled eggs and vegetables, buckwheat porridge and funk, boiled vegetables, brume fish.
- Saturday kefir, bran chuck , grilled fish, buckwheat, seafood salad.
- Sunday oatmeal, climbed eggs, rice, Chicken broth, fumed fish, salad.
Ways to ameliorate metabolism
To ameliorate metabolism, you can resort to small tricks. For illustration, to speed up the metabolism, it’s useful to visit saunas and cataracts. Your body will thank you for relaxing. It’s also useful to do massages, drink green tea, and most importantly- get enough sleep.Photo & All Meterial
Exit dry mode
It’s insolvable to suddenly intrude the process, get out of this state gradationally. Just flip the pattern around how you started to “ dry ” and gradationally add carbohydrates and high- calorie foods to the menu. else, swelling, health problems and other serious consequences await you. It’s also important not to stop exercising, although the frequence of training can be reduced.
Aerobic and power loads are an important part of the process of forming a beautiful body. still, you shouldn’t lean solely on weight machines and weights conditioning similar as running, swimming, sports games will also help you achieve your thing. But it’s better to coordinate the cargo program with an educated coach. And flash back only physically set people can “ dry ”. still, trying to” dry” will only hurt you, If you have noway been totally involved in sports before.
Evaluation of results
To track your own progress, measure your body and take a full- length print before starting. You can weigh yourself, but only if you have a scale that shows the rate of muscle to fat towel.
Ready sections for drying
BeFit offers ready- to-dry sections containing advised refections for your parameters. You do n’t have to rack your smarts on how to cook food duly