A leather man who is engaged in bodybuilding, a sprat of time is engaged in dried body. If you marvel at the photographs of such athletes, you can see that the stench does not strain the mind to form a miraculous form.

How should people dry properly, how should they brag about their body?

For the cob, it is necessary to note that it is not varto to stray from the process of starvation. For whom it is also not necessary to zastosovuvat special preparations, yakі help to reach a good form. Golovne, the nobility, who burns fat in the body, exercise correctly, eat and eat well. If you give yourself some relief, then the process may end unfavorably.

Analysis and cooking

Use a special diet to burn fat. It is necessary to break everything in such a rank, so that between them there will be no more than three years of intercourse. Varto is drunk on alcoholic drinks and cigarettes. With the intake of alcohol, the vibity of the world sits between the norms, and navіt like a person is resting in a light sleep, you can either not get enough, or you can go over. For your diet, it is necessary to turn off the licorice and gas water again, grease the hedgehog and the boron. For nothing, not varto їsti nadto rich. You can beat it lighter, rich in protein. For example, you can drink a bottle of kefir. Water is necessary to drink as much as possible. It will not only improve the exchange of speeches, but also cleanse the body. It is necessary to taste sauces, seasonings, pіdsilyuvachіv relish, barvnikіv and other additives.

What is your respect for?

Such a procedure can produce miraculous results. There may be little fat in the body, but it’s not enough to turn it off. The stench mayut buti yakіsnimi. Tim, who doesn't know how to dry off properly for humans, should start early with a protein shake. Vіn charge with force that energy for the whole day. Do not varto skasovuvati training. The stench will give a richer effect. However, it is necessary to exactly open up the intervals for work and keep busy for yourself. Due to the introduction of timchasov obmezhennya and special insulating right.

Drying for lovers

If we dry ourselves, burn fat, it is necessary to know exactly how many calories we consume. For the cob, it is necessary to reduce the amount of proteins, fats and carbohydrates. Even a person is encouraged to make his body beautiful. Nobody compares with them, who attaches respect to the very person who can garne and lift the body. Until then, the change in the regime of eating and training gives miraculous benefits not only to the physiological, but also to the psychological growth. Here, on the uvazi zbіlshennya m'azovoї masi, and zmіtsnennya vpevnennosti in your own. And all these parameters are even more important for the human body.

What is necessary to work for a clear promotion of m'yaziv?

Father, we have already explained how it is right for people to hang out. Now it is important to understand why I need to live in small portions. First, it’s important for the way that the swedshe won over. At one time, a person can get as much as possible 30 g of protein. Ale in skin priyomi їzhi obov'yazykovy balance. To that, to be placed so high, then often. Also, a small obsyag їzhi not stretching the hose. That and the waist will be richer, lower in quiet people who sound very rich. Metabolism and thermogenesis are growing. Priyomi їzhi can be divided for the kind of quiet products, like they get used to. So the robot of the entire herbal system, as well as conquest, will be painted. For the shortest discipline, the plan of eating for the day is the responsibility of buti retely scribbles. So you can better reach the result and implement your successful plan. Tі, hto not to be specific, not to know what needs to be practiced. Fahіvtsі vzagalі grub 8-9 times on the haul. Lovers of zovsіm neobov'yazkovo work so by itself. It is necessary to leave the main priyomi and їzhi and add to them promizhnі.

And what about working until the next day of drying?

Tim, who does not know how to properly dry people, it is recommended to start taking a photo of your body. So you can bude the result of your work. It is necessary to seriously respect all orders. Moreover, respect for the varto is attached to both eating and training. Really, it's not so complicated. Golovnya, know in your own strength that bazhannya. The person is obov'yazkovo guilty of revealing herself, like a figure out of the mother of the result. Then you will become better self-consciously, and raise your spirits. After such a procedure, a person becomes more powerful and energetic, lower earlier!

Dry body and sports eating

It is also important to correctly put before additives. The stench is an insignificant help, it’s not possible for that to stink, that the stench will help the fat. However, during this period, the supplements are most indicated. Obviously, you can get by without them. Aleja with such ingredients becomes delicious. That person is morally easier to go through the whole procedure from the cob to the end. What burns fat in the body? Glutamine, pre-exercise components, fat-sparing and vitamins. Let us report to the skin from them.

About the measles of vitamins

No one can compete with them, which are prepared for our health at any hour. Ale to bodybuilders, if you want to make your body beautiful, stench will help you get into fat. Today there is a lot of vitamins, so you can come to the pharmacy. It is also necessary to use sports preparations, which are insured for quiet people, which add a lot of time to training. Є navіt spetsіlnі іn'єktsії. Have a vipadku vibіr maє zrobiti lyudina herself. However, having made a decision about taking vitamins, do not forget about their dosing. It’s up to him to do it high, even if it’s such that he shows the skinny admiration of a particular athlete to a particular athlete.

Zhirospaliuvachі

Obviously, such a component is effective, but few people know about those who cannot achieve a good result without a special diet. Varto give respect to those who are herbs, like they burn fat. Before them one can see guarana, green tea, kulbaba, ginger. That does not varto nekhtuvat tim that nature itself gives us. Ale and vіd LJ, as fat-smelling athletes call it, it will not be bad for the body. The stench of the building stimulates the nervous system and improves lipolysis. Deyakі zastosovuyut podіbnі additives in order to become trohi badorіshimi. It's not a secret for anyone that bodybuilders often wake up for an hour of drying, but you will become beautiful.

Pre workout complex

Similar components are often won by bodybuilders. Even if you have the right to scorch fat, all the same, the stench will try to extract additional ingredients in the process of drying, which will help you achieve the best result. However, do not varto add them with fat burners, so as not to provoke an overdose of caffeine. Before the zastosuvannyam, consult with the doctor and respectfully check the warehouse of both preparations. As a dietary supplement, as a living athlete, take 10 g more than the norm for arginine, glutamine, BCAA and other amino acids, to help the miraculously dry m'yazi. And if there are impersonal stimulants in them, then it is even more difficult for the heart-vascular system of a person and can provoke impersonal ailments.

Sushinnya - ce seriously tested

This procedure is important to milk folding for athletes. Aja has to control herself not only for objective criteria, but also for subjective ones. For whom it is necessary to have a special notebook, where it is necessary to enter your showings. Once a week, at that very hour, it is necessary to call. It is also necessary to fix your anthropometric measurements. For special respect, the meritorious display of fat. However, it is not the skin of a person who is building a razrahuvat її more precisely. Terezi will show an approximate number, but we need the correct result. For which there are special formulas, but not for skin, unfortunately, under the force of them vporatisya. This is how people become drastic and nervous. Spend a lot of time at the gym, chasing after your meal, which is signified in your psycho-emotional state. Ale Tim hour seriously grub m'yazi. It is necessary to listen to a number of specialists in order to inspire your body ideally. So, it is necessary to choose for yourself a low product, which you need for the whole hour. For example, kefir burns fat, and yoga can be drunk before bedtime. It is necessary to train and not to give up before one o'clock.

A embossed figure, inflated m'yazi - the dream of rich people. It is possible to achieve such an effect in the minds of the home, following the rules and diet. Drying the body for people at home minds is easy and simple. Sports eating for an hour of drying transfers food supplements, with the help of such fats they turn into energy, and the right muscles are strengthened.

Fundamentals of drying booth

An important intellectual correctness of drying and dotrimanya of sports eating and training. These two moments are closely intertwined and include one and the same. At the beginning of the training, the mass begins to increase immediately with a fat pad, so the fat burners are recommended to be loaded with fahivtsy.

There are two programs for body drying:

1. training with great physical ambitions without fat burning additives;
2. training with small ambitions and congestion of fat burners.

Offending options mayut their own prevagi that nedolіki. In the first program, the mass of the body is recruited by natural order, the process of spalling the fat is normal. In this state of affairs, a sports diet without fat burners cannot help eliminate fat.

Another program can be used for training, not covered with a great barbell or dumbbells, plus fat burners are added to the program. As a result, the fats are spalled at once with the mucky mass. Vybіr sing programs lie down for the sake of the person himself.

More training and diet

Sushinnya tila can be grounded on a circular character of vikonannya physical rights. Tse perebachaє vykonannya treningu cycles of 3-4 go with repetition right 15-20 times. Vahova vantazhennya on m'yazi povinne buti reduced, equal to the vanity for a set of masi, by 20%.

You can’t resist cardio training, shards of stink sting the burning camp of the body. For cardio training, it is good to go for an exercise bike or swimming by the pool. Regularity of training: 3-5 times per day for the year of the first year.

Basic rules for drying:

1. it is unacceptable to snidankami - the stench of the exchange of speeches;
2. it is unacceptable to include more fat in the diet, in order to avoid damage in the body - they are included in the case of avoiding excess fat products such as mayonnaise;
3. it is unacceptable to preserve licorice, boroshnyany, pickles, salt, canned food, chips and crackers;
4. it is unacceptable to transfer to nothing, at the extreme point you can drink low-fat kefir or eat fruit;
5. it is unacceptable to revisit the interval of three years between meals;
6. it is necessary to change the blood glucose level for a day, but not to reduce the level of glucose in the blood;
7. dried body and alcoholic drinks do not mix with tyutyun;
8. the volume of blood is responsible for becoming 2-3 liters per day.

Get respect! It is important to train in the Crimea, to lead an active way of life in a fast way - it does not prevent the rapid increase in fat deposits.

Zhivlennya pіd h sushіnnya body

Before the hour of drying, it is necessary to fill the body with minerals and vitamins, which should be discarded, in order to avoid the destruction of m'yaziv, it is recommended that BCAA preparations be taken before the first day of training.

During the drying period, the energy reserve in the body should be increased, so it is recommended to reduce the amount of carbohydrates in the required amount - close to 40% of the total amount of water. Carbohydrates can be stored for additional fruits, cereals, peas and vegetables. You can cook soup with vegetable/fish broth.

The protein is responsible for the need for consumption - 1.5 g per kilogram of body mass. Deyakі fahivtsі recommend zbіshiti spozhivannya protein up to 2-3 g per kilogram of human weight. When it comes to protein, the products are not guilty, but they are fat. Prote 40% of the protein can be found in products for sports eating.

The relief of the m'yazіv can smooth out the great relief of the radii, prote with a decrease in the intake of water in the body, the relief is restored.

Colored products:

• meat of turkey and chicken;
• breaking egg whites;
• zremeny squid (fillet);
• lean fish;
• kefir and syr 3% fat;
• buckwheat chi vіvsyanka on the water;
• zucchini, greens;
• grapefruit, green apple;
• herbal chi green tea.

Butt training on the press at home minds

The embossed life is the dream of rich people, as it can become a reality. For a normal life, you can build cubes for a month of active training. Create the relief step by step, pumping the upper and lower cubes. For the upper ones, it’s good to go to the bottom of the toe box from the lying position and twisting the body - 20 repetitions and three steps.

For the lower cubes, it is good to work on the horizontal bar, or lower the pelvis from the lying position. In the recumbent position, lift straight legs, on the horizontal bar - lift the knee up to the stomach. It is enough to work 30 rukhіv for one pіdkhіd, but regularly.

Skoda drying body

Intense drying of the body can lead to negative consequences, as it is harmful to physical pressures and does not match the m'yazov tissue after training. Drying m'yazіv may on uvazі decrease in the amount of glycogen in the m'yazovyh fibers, in which carbohydrates are saved. The result of a properly conducted drying is pure m'yazova masa.

The drying process is made up of the reduction of brown products, fat burning and active physical processes. However, the lack of self-sufficiency during drying is in the wrong change in diet: a person can turn off carbohydrate intake, which will lead to self-destruction.

Self-destruction is self-destructive due to a deficiency in carbohydrates in the body. In case of lack of speech, the body begins to actively store glycogen, which is fat. Through war, a small amount of glucose comes out, with the help of which ketone bodies are split. Excess ketone bodies lead to intoxication.

Get respect! With a high concentration of toxic spills in the blood, a coma can occur.

Signs of ketosis:

• dry lips;
• acetone prismak in roti;
• drowsiness and drowsiness.

Decrease in carbohydrate intake may be gradually and step by step. It is not possible to sharply disrupt the exchange of speeches. In order to get rid of the negative effects, it is necessary to change the portion of the same and increase the quantity of the doses of the same.

The term "sushinnya" has been reversed only among professional athletes. Now, be like a person, like an amateur sports, you know more about drying. That is why this technique of losing weight has become more popular. Ale doesn’t know the rules of drying for the possession of a mountainous relief for people.

Again, it is important to indicate that this program is categorically not suitable for people who are far from sports, because. the won is forfeited for the shortening of fat for the saving of m'yazovoi masi. Drying of the body for people needs for the support of the relief of beautiful, pink muscles.

If you never went in for sports, your muscle builds up your best, then you won’t be able to lose weight in any way. Otherwise, you will, obviously, lose weight, but you will become a sergeant in the middle of a sluggish coat and a far from ideal figure. It is not easy to dry the body of a person, it is necessary to stick to the recommendations. In these articles, we report on the evidence.

What is drying

Drying is a program of processes that contribute to a change in fat mass, to improve the relief of muscles. This program includes the correct increase in the intensity of physical development, as well as the development of a special diet, which helps reduce fat mass.

The program is developed individually according to the improvement of the necessary physiological features, the general physical state, the necessary final result. For this reason, the fate of a special coach or a sports doctor is in the role of the obov'yazkova program. Professionals will give for the sake of swede that proper sushinnya without the use of m'yazovoj masi, help you pick up the right complex for you, add up the diet of eating on sushi.

If you are not a professional bodybuilder, but an amateur, then before the cob of drying you will need to turn to the doctor, so that you can tell if you don’t have a counter-indication for it. The drug will help you to improve the vitamin-mineral complex with the improvement of the individual characteristics of your body.

Vitamins are indispensable support for a healthy athlete, which is to dry for the mind, which is not easy for the body.

Head principles of drying

The rules for drying the body for people are the main warehouses: intensive physical training, proper eating, taking special food additives, calorie intake can be more for the amount of food.

Get ready yourself and prepare your loved ones to the point that your character can be built up for a certain hour. Navit for such a person, like a stress-resistant bodybuilder, sushinnya - tse super-serious testing. Most of the time, people tend to dry up for no reason, changing their mood, drativlivy, ardor and inducing aggression. Tse zumovleno navantazhenya and obmezhennyami in taverns.

In order to eliminate the negative effects of the drying program, it is recommended to control the planned disruption of the diet (chitmel). Zavdyaki such a welcome lads, like to slacken the drying, do not give their psyche to such a cruel vice.

Why should the instructor at the gym tell you more correctly to dry the body. Together with a fitness trainer, the complex is right for drying, a personal program of eating, only after that you can start to take it.

Training program

The training program for drying the body is invariably due to the combination of strength training, supplemented by intensive cardio training (training on an exercise bike or a big road) for 15 - 20 minutes. When this training is not guilty, but we are trivaly, we are prudent. Emphasis under the hour of vikonannya has the right to fight for intensity itself, but not for trivality.

Right for drying it is necessary to follow the offensive scheme: 8 - 20 repetitions fallow in the right, in the middle of the steps in 45 to 90 seconds. Cardio training at the gym on simulators can replace training on a fresh air. Aerobic exercise will protect the cells of the human body from the most sour, which will help to effectively salivate fat.

Another main thing in drying the body for people is eating. Dotrimannya rozroblennoї programs eating obov'yazkovo. It’s time to take some carbohydrates from the diet of shvidka, replacing them with proper carbohydrates and greatly speed up the digestion of animal fats. Deyakі trainers vvazhayut, scho when drying the body from the menu for people in carbohydrates, it is necessary to clean it up again. Here the need for trimatti is the priority of the authorities.

The mind is important when drying m'yaziv for people: at home minds and at the gym, get a large amount of drinking water without gas. The recommended norm is not less than 2.5 liters per doba, on the days of training even more.

Drying of the body for people who can at home, for the mind, that at home, or if there is a need for exercise equipment. And if not, then you definitely can’t do without the help of a gym.

Skilki trivaє sushіnnya, the athlete vyznaє at once from the coach. For a month, a person can throw off about 5 kg of wool. Just dryer, so everything will turn out like a trace, with strict adherence to all rules, you can change the weight by about 1 kg of weight. At the same time, it is important to get rid of the maximum m'azovoy mass, significantly speeding up the ball of fat.

How to properly dry

The drying program is made up of five sessions for a day. The duration of skin training is not less than 45 times. Vіdpochivati ​​between approaches allowed troch more than 1.5 khvilin. Golovne, under the hour of training, you must not forget to drink a lot of water - over half of the required norm.

Training for drying is carried out for two days off. Weekends need to be spread out on a regular basis, for example, on Thursdays and weeks. In this rank, the training program is competently organized to help protect the body from overvoltage.

The program is right for drying and wiping technique

The program for drying the body for people is built on the basis of the best possible results with the improvement of the maximum recovery of problematic workers. Obov'yazkovo is protected by the hot physical camp of the athlete, until the end of the drying. The program for drying the body for sportsmen-pochatkivtsiv - people is more sparing, 3 - 4 workouts per day are allowed, approximately 30 skin coats each. For some fahivtsy, it is recommended to recommend a training program that consists of circular training.

Drying training program for people is focused on the big weight groups: chest, back, legs. Dodatkovo problyayutsya dribnі m'yazi: preplychchya, biceps, triceps, corsets, delti, litkovy.

The training program to establish those skin groups of m'yazіv was operated equally. Dodatkove navantazhennya admissible on і m'yazi, yakі require more correction.

Leg workout

The program for drying the body of a person is right to train people:

• squatting with a barbell;
• zginannya - razginannya nіg at the simulator;
• vipadi from dumbbells;
• haircuts on the platform;
• sidanya іz vantage;
• podnyatya stop on the scarpet with vantage.

Working vaga zalіza on sushi changes by 1/3. The skin is right on the legs for drying the body of a person, it is necessary to vikonate for three steps, the number of repetitions is 15-25. Until the end of skin care, the right may come, m'yazova vіdmova - already the intention is correct. Mіzh pіdhodami vіdpochivatime 1.5 hvilini.

Actions in the right training programs can be done without special possession, in the minds of the home: breaking up - breaking up sitting legs, jumping up and down sitting, jumping on one leg, strobing with a skipping rope.

Exercising on sushin and eating food is apparently to a fragmented program to help you grow your mind with ideal, sculptural ones.

Workout on the back, chest, arms, press

For the operation of m'yazіv hands іsnuє sprat is right:

• bench press;
• bending/spreading hands on a cable;
• bending hands with dumbbells.

You have the right to win for two passes: skin pidkhid 20 times. The break is not more than 1.5 hvilini.

For the operation of the m'yazovy corset (the m'yazi of the abdomen and across), a good training program has been developed, as it should be for everyone:

• hyperextension;
• twisting horizontally and sideways;
• pіdyom nіg vіsі.

Hyperextension is important for the best treatment of transverse membranes. Vaughn is directly developed spinal m'yazіv - rectifiers. For yakіsny opratsyuvannya number of repetitions may be not less than 30 for one pіdhіd.

• in sickly rod pull to the waist;
• crocs from dumbbells;
• thrust of the upper block behind the head;
• horizontal stretch to the waist.

Win 15 - 25 repetitions for three times.

Right for the chest include:

• bench press;
• lifting a dumbbell on a sick lava;
• vіdzhimannya on the beams;
• zvedennya / razvedennya hands on a cable simulator.

Win 15 - 25 times in three steps. A pause between approaches is 1.5 minutes.

For downloading the press, there are anonymous and varied programs. Choose the most appropriate in the warehouse for everyday difficulties.

To strengthen the effect, do not forget about cardio training. On weekends, if you don’t work out at the gym, varto vlashtovuvat vіdnovlyuvalny jogging at a light pace in the fresh air.

Video drying body for people

Right for drying at home

The body drying program for people at home minds can be taken up only by the number of available rights, with a daily consultation of a special instructor. In the other right, for drying in the home minds, it is practically identical to those who watch drying programs at the gym.

For vikonannya right for people with dry body in the home minds, you need a horizontal bar, bars and dumbbells. At the same time, sports shops sell different home sports complexes for a large amount at reasonable prices. To that skladnoshchiv, pov'yazanih іz vіdsutnіstyu simulators, blame not guilty. In extreme weather, you can always come to the sports square of the nearest school, or you can find the necessary equipment at the courtyards of the nearest houses.

Dumbbells are also not obov'yazkovo bathing, as if you are obmezhenі at the barn. It is possible to successfully replace plastic bands of a loose fit, filled with water.

Right for drying the body in domestic minds will require hard discipline. Training may take approximately 45 quills. Zrazkov's training program for those who dry themselves at home is:

• at Mondays, Wednesdays, Saturdays - circular training;
• on Tuesdays and Fridays - cardio training:
• Thursday, week - weekend.

Zrazkova training program

Information about those for whom you need drying, how to sit on the dry, how to train on dry poses with the walls of the gym, you can obviously find it on the Internet. There you can choose the program of effective drying of the body with the improvement of individual needs. The program of sports drying in the minds of the home is based on circular training.

The principle of circular training: repetition of the right to the complex of the right to different groups of m'yaziv according to one's needs. So the sprats of the right to win one by one without interruption, then let us fight for a small repair. Let's renew the sprat in the right sleep, renew the recovery.

Applied program of the training process for dry body of people (Monday, Wednesday, Saturday)

For training, you need the following inventory:

• horizontal bar;
• lava died;
• bars;
• dumbbells.

1st colo

• lifting on the horizontal bar, wide grip, up to the breasts - 10 times;
• lying on the bench, dumbbell press - 15 times;
• 15th repetition - pidyom nig at the hang on the horizontal bar;

After the vikonannya, right in the morning, and start moving forward. A break between stakes up to 1.5 whilins from the onset of short periods of up to 40 seconds.

2nd colo

• lifting on the horizontal bar, middle turning grip - 10 times;
• sitting with dumbbells - 20 times;
• vіdzhimannya vіd lavi uphill head - 20 times;
• twisting lying down - 30 times;
• dumbbell lift for standing biceps - 15 times;
• swing on bars - 15 times.

Vіdpochivati ​​up to 1.5 whilini with onset shortness of time up to 40 seconds. Afterwards, repeat the 1st and 2nd stitches twice with breaks between the stakes.

The training program for cardio training (Tuesday, swimming) is correctly folded: big, haircuts with a skipping rope, a bicycle or an exercise bike with a stretch of 45 strands.

At the fourth week of the weekend - renew your strength.

Such a drying program for a month will help to bring the figure to ideal proportions in the minds of the home for the mind, which you see with the food program and intensively train.

Diet for sushi

• start a shoranka with a bottle of warm water with lemon;
• remove shoes;
• eat on dry land; not in larger portions, but in fractions; priyom їzhi approximately through the skin three years;
• turn off swedes in carbohydrates;
• obmezhit kilkіst povіlnih vuglevіlіv іz advancing incremental reductions in the rate of recovery;
• get used to protein shakes;
• turn off alcohol;
• do not dine later than for a couple of years before going to bed;
• on sushi drink rich water, especially on the days of training;
• live in fewer calories, lower the consumption.

Putting together a program of eating with sushi, obov'yazkovo vrakhovuyut the necessary amount of BJU.

R_vnya metabolism for people is carried out according to the following formula: 66 + (13.7 x MT) + (5 x P) - (6.8 x B) = ...

• de MT – mass body, kg;
• Р – spіst, div;
• U - vіk, rocky.

Multiply the sum of the sum by the activity coefficient: 1.5 - for slow training, 1.7 - for intensive training. Let's take 500 kcal as a dietary allowance (rіven metabolism), and you will know about your additional calorie allowance (SNK) for weight loss (for example, you have 2100 kcal). To expand the diet of eating, you can expand the allowable range of calories for weight loss:

• RNA - 250 = lower allowable boundary (LDP);
• RNA + 100 = upper acceptable boundary (URL).

Otzhe, you have wiyshlo: NDP \u003d 1850 kcal, VDP \u003d 2200 kcal. Rozrahunok BJU on sushi:

• 1 g fat - 9 kcal;
• 1 g of protein - 4 kcal;
• 1 g of carbohydrates - 4 kcal.

The diet of eating on sushi is based on approximately 45% protein (15 - 20% of the amount can be eaten on protein shakes), 35% of carbohydrates (Greek groats, viscous bread, fat, vegetables, macaroni from durum wheat), fat of a rosliny trip, fat sea fish).

Let's hope, some KBZhU for doba is necessary for your body for fat burning.

• proteins (NDP) \u003d (SNK x 0.45) / 4 \u003d 208 g;
• fat (NDP) \u003d (SNK x 0.20) / 9 \u003d 41 g;
• in carbohydrates (NDP) \u003d (SNK x 0.35) / 4 \u003d 162 p.

Similarly, pay for the number of necessary elements for URT (upper allowable limit of kcal). It is necessary to start drying from the diet, approved for the VDP, gradually changing the diet to the NDP.

Call for sushi, the menu for the day is being compiled. The diet for people during the drying hour will be hard, but not one-man. Having a good imagination, you can indulge in an hour of low-carbohydrate diet for people with a dry body, indulge yourself with great appetites. Only from one vegetable you can cook rich salads and other herbs. Don’t add mayonnaise to salads!

Basically, obviously, the menu, oriented towards drying the body for people, can guarantee the rate of saving calories per doba. Won can be between 1700 - 2500 kcal for doba. The exact number of required calories in the fallow in vіd vаgi, rostannya, vіku will help to improve the online calculator.

Ration of eating for people with dry body should be divided into equal parts. Only all carbohydrates must be planted before 18 years of the day on the first day of the program. Often eating is guaranteed by the equal supply of the necessary living speeches. Like the products of a person, being on dry land, lie in the culinary likeness of the skin. When drying in the diet of eating for people, it is necessary to eat vegetables and fruits with the addition of cellular tissue (white cabbage, green apple).

• steamed, stewed or boiled chicken, Indian meat (breast, fillet) without shkir;
• steam chi cooked sea fish;
• chicken eggs;
• low-fat syrup, kefir;
• Greek, rice, white porridge, boiled in water;
• roslinna oliya (better than olive abo llana)
• fruit vegetables;
• greens chi herbal tea.

Eating at triden split

A lot of pochatkіvtsіv and dosvіdchenih sportsmen train according to triden split. The program is divided according to the following principle: all the m'yazi of the body, which are being tested, are divided into three groups. The skin group of m'yazіv trains once a day for one training cycle. The main principle when grouping masses is more correct - for one training it is necessary to practice one large and one small mass group (for example: back - triceps, chest - biceps, shoulders - legs). Zrazkova program of living on dry land with tridenal split:

	Menu	Dodatkovі oradi
Snidanok	Vegetarian porridge without zucru, plus a small amount of honey + one banana, orange or grapefruit + steamed scrambled eggs from 4 eggs.	Snidanok is considered the main method of living for those who change on sushi. Under the hour of the diet, it is necessary to take 70% of carbohydrates and 30% of the protein according to the additional norm of life. The main trick to skip is not possible at any time.
Other	Indian or chicken fillet 150 g + vegetables (3-5 baked potatoes) + vegetable salad with additional 1 tsp. tomato, sesame or olive oil or buckwheat 55 g + chicken fillet 150 g + salad (vegetables 150 g + 2 tsp olive oil)	Under the hour of another meal in carbohydrates, but not more than 30%, protein 70% according to the additional norm.
Obid	Porridge (Greek, rice, white or barley) + 4 eggs (tilki white) + egg 1 pc. (white+zhovtok)+vegetables from 1 tsp. lyanoi olії. Instead of boiled eggs, you can cook squid stuffed with mushrooms.	The organism is guilty of taking approximately the same amount of protein and carbohydrates
Noon	Kefir with whiskey chi sir with fresh berry chi portion of protein shake
Supper	Baked steak from salmon or trout + vegetable stew	You can’t get into carbohydrates for the evening
Before bedtime	200 g lean syrah chi serving protein shake	Before going to bed, the diet includes more than enough protein to replenish the body

The eating program is being put together for the next day. It is better to improve your culinary likeness. Understandably, it is necessary to take into account the amount of calorie savings, and the program of eating according to the needs of your body with a small calorie deficit (to increase the rules: take calories less, lower glassy).

On another level, the amount of carbohydrates in the program is short, the allowable amount of carbohydrates to be paid for the formula is 1 g of carbohydrates per skin kg of the athlete's body. Take in carbohydrates after 15 years, include cheese, potatoes, carrots, beetroot, radishes from the diet. On the third - fourth day, the amount of carbohydrates is reduced to the very minimum, proteins in the diet become 80%.

Obov'yazkovo in the program of eating food, but also present mineral and vitamin supplements, fat burners, proteins for adding protein to the diet.

As soon as the hour of drying, the weight decreases more and less by 1 kg per day, which means that the amount of m'yazovoi mass is lost in order of fat. Obviously, it is necessary to add protein to the diet and three times to increase the norm of carbohydrates to the limit. If the weight loss is less than 0.5 kg per day, it is necessary to change the amount of carbohydrates in the diet, turn off the carbohydrates in the evening.

After that, as drying is over, it is categorically impossible to sharply turn to a colossal diet of eating. You come out of dry land in the same way as you entered. Carefully increase the amount of carbohydrates in the diet. For example, drying from changing the amount of carbohydrates lasted five days. On the sixth day, start eating after the program of the fourth day, on the seventh - after the program of the third day. On the program of the first day, two days are required. Tse to fight in order not to provoke a sharp set of water after a swedish villota of dryness.

Drying products

The program of the correct eating of people for drying the body transfers obov'yazkove vykoristannya singing produktiv in the diet. The main product is water. To hang the body in the fat, it is necessary to drink even rich water, because. will speed up metabolism up to 30%.

The diet of eating for drying the body is made up of a large amount of protein, which is a nutritious material for meat fabrics. The most whites from the menu for drying the body are consumed for the rahunok of such products:

• chicken eggs;
• chicken or turkey breast;
• sire;
• mushrooms;
• fish, seafood;
• peas;
• legumes;
• Garbuzov, Sonyashnikov's day.

The menu of eating on sushi for people may have no more than 20% in carbohydrates. The exact amount is covered individually, according to the weight of the body. Products, which avenge povіlnі (folding) in carbohydrates, are responsible for the mother's victory over the athletes in the diet - people for drying the body.

Jerelami foldable carbohydrates є:

• wheat groats;
• brown rice;
• macaroni from durum wheat varieties;
• whole grain bread;
• life bread;
• bread;
• green apple;
• apricots;
• green vegetables;
• buckwheat;
• limon;
• mushrooms.

Dzherelami swedish carbohydrates є:

• potatoes;
• white bread;
• zukor;
• carrot;
• corn;
• beet;
• bananas;
• dinya;
• white rice;
• pasta from boroshna naivishgo gatunka;
• hot;
• chocolate.

For people on a diet with a dry body, the introduction of products in the following order should be reduced by the ratio to the products, which should be folded in carbohydrates.

In order to dry the body from fat, the athlete's body needs the proper amount of fat, but it didn't sound paradoxical. Omega-3 fatty acids are the most necessary, so that the human body does not vibrate on its own. And especially the stench will be needed by those who are trying to get rid of pidshkir fat. The most polyunsaturated fats are found in sea ribs, such as mackerel, trout, sedentary, salmon, tuna or halibut.

Cream of rib'yach fat, dzherelami non-existent fats є rіpakov, lyana that olive oil. Nenasichenі fats also avenge the peas and nasіnnya.

In addition, it is necessary to include vegetables and fruits in the diet, like dzherela cells and vitamins.

Like a bachimo, a list of products, like you can win at the warehouse program, eating for people on a sushi body, is not a short one. Tse means that a person’s food can be eaten for a dry hour, but it can be balanced and dosit rіznomanіtnym, without regard for all obmezhennya.

Drying body with a look of science

At the thought of the professor of the Department of Physical Culture and Sports V. N. Seluyanov, for the consumption of fat during pre-trial diet, you need the very strength training. Tse mayut but high-intensity interval training. In order to spend only fat, save at the same time the mass, cardio training on a diet of speed - it is sufficient to spend several times a day.

This is the rule of diet only in that case, as an athlete is trying to diet. Metabolic processes in the body on a diet are compensating, negative metabolic adaptation to the body is observed, as it is strengthened under the hour of cardioreversal. In this manner, with strong cardio-advantages, the body begins to indulge in m'yazovu mass. At that hour, as a forceful desire to instill on a strict diet, spay fat. You can watch the following video for a nutritional report:

Now you know about the basic rules for carrying out drying programs, folding training programs and eating programs, how to get out of drying correctly. It was only left to set oneself for the mark and follow it unsatisfactorily. Success!

Features of the right program

From the faceless practicing techniques of losing weight, especially the borrowing space, the method of drying the body has been developed for bodybuilding. With the rest of the rock, this way of correcting the figure is becoming more and more victorious like professional bodybuilders, and like great people, like praising the mother of a better looking look.

For dryness, it is necessary to understand the vision of a person for a long time, a complex of procedures with a method of improving the wet figure.

As a result of the training, directed to the collection of m'yazovoi mass, athletes (due to the specifics of the exchange of speeches) start to add a certain amount of fat under the coat. The fat prosharok is exactly smoothing out the relief of pumped-up meats, so athletes are encouraged to “sign” it by the method of drying the body.

Sushinnya - tse relief from the ball of fat under the skin and the savings of m'yazovoj masi for visualization of the relief of muscles. The procedure improves the athlete’s individual vitraty hour and zusil: it includes a low-carbohydrate, rich grub diet in a complex with a specific training program.

The technique, which is important, is only used for a complex approach - except for diet and training, the result cannot be reached.

Drying the body is effective as the final stage of the complex of training on the build-up of m'yazovoi masi: spitting on the subcutaneous fat for a shorter variety of relief relieved sensation, so that the muscles are not broken.

Professional bodybuilders need to dry their figures at the final stage of preparation before performances.

People (especially people), if they are not engaged in bodybuilding, but they keep their mother on the line, a relief figure, they can beat the dryer technology to achieve it.

It is necessary to understand that the result of drying as a process of zhorst obmezhennі in eating and systematic physical changes will be pronounced, but short-lined.

Before that, as a matter of fact, people are guilty objectively evaluate their potential abilities: drying will not give good results to people with an overworld vaga, we are losing weight, and also in sports, we don’t go in for sports.

It is also necessary to be sure that the effectiveness of the technology of drying the body is to lie down in the form of the birth features of the figure. In old-timers, the thinnest types of nature, people are pumped up with great care, but dryness is easy to pass. Athletes with an athletic stature collect m'yazovoj masi svidko, but drying is threatening with more m'yazovoj masi, that should be given increased respect. In people, in nature skhilnyh to the full, the process of pumping m'yazіv and sushіnnya pass importantly, wanting to force vigor develop without problems.

The best effect is achieved with circular training. Її main points:

• right from the complex of guilt vykonuvatisya one by one at the Swedish pace;
• a pause between rights may be minimal;
• the completion of the vikonanny of the remaining right of the complex is respected by the completion of the stake;
• after the rest, you have the right to fight for a break of 2-3 hvilin, and from the first, you have the right to start vikonannya of another stake;
• the optimal pulse for an hour is right - 120-140 beats per whilin;
• finish the training required (big, walking) with a stretch of 10 - 15 strands.

Number of kіl for training - 2-3. When vikonannі vpravnya z tight vaga maє buti 20% less, lower on training for a set of masi. The number of strength trainings for a day at the cob stage is 3, and then it is gradually brought up to 5.

Complexes are right for drying the body can be dried in a fallow way, depending on the level of physical training.

For beginners, you can use the following training program:

Monday Friday:

• vidzhimannya vіd pіdlogi – 20 times;
• pidyom nig at the hang on the horizontal bar - 20 times;
• squatting with a light weight bandage (pidid dumbbell 2-3 kg) - 20 times;
• traction of dumbbells for sick people - 15 times;
• - 1 quill.

Pause between right - up to 5 seconds, break between colas - 2 minutes. Kіlkіst kіl - 2. Hour of training - close to 30 min.

Tue Thursday Thursday Saturday:

Bіg pіdtyuptsem 5-7 km.

Wednesday:

• dumbbell bench press iz (set);
• bending hands with a barbell (lower grip);
• pidyom stop on scarpets;
• zі (set);
• spreading arms with dumbbells to the side.

The number of repetitions of the skin right is 20-25 times, and the pause between approaches is no more than 10 s. Kіlkіst kіl - 2. Vіdpochinok mizh kolami - 3 min. Training hour - 30-40 minutes.

week- Weekend.

During the daytime, basic physical training is taken up, the number of repetitions can be reduced to 10-15, and the hour of retraining increases by 25%. Adopt the adaptation of the body to navantage, the complex is completely obsessed.

In people with a small amount of fat, drying the body can take a month, in older people - 10-12 days. Remember that drying is stressful for the body, so before її ear of varto consult a doctor and carry out decoction.

Drying is called a period, if a person live in zhu, it's important, protein products, maximum intermediary amount of carbohydrates. This period for people is accompanied by intensive training for gaining special rights, directing them to the relief of the body.

Robiti everything is possible and in home minds - smut, in advance, expand the menu for the skin day of drying and carefully control your eating. It is best to fold the menu for the day or for the month, buy all the necessary products and you can start the process of fat loss.

Also recommended make a product list, yakі can їsti, that develop an individual training program. If everything works correctly and reaches the regime of life, then soon the result will appear, at the sight of a lifted embossed body.

How can I eat food at the people’s day, how can I try to take the relief of m’yaziv? How to develop a menu of products, how you can easily cook that soup in your home minds, and what you can eat on a diet - can be seen from the article.

Drying body for people - principles and foundations

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Drying of the body for people, may follow the singing rules, do not care for such traces unsatisfactorily.

The main principles of drying in household minds:

1. Obov'yazkovі snіdanki. To start the process of metabolism in the body from the very beginning.
2. life guilty buti shot and partly. Priyomi zhizhi at least five times a day then the body should be fastened steadily and store fat.
3. The ration is obliged to develop, it is important, protein products, it is also necessary to include veggies and three foldable carbohydrates (cereals) in the menu.
4. You can use more products with minimal thermal processing and more fully work in the oily environment.
5. The diet is due to buty rich with vitamins and microelements necessary for the body.
6. Regular intake of clean water. Drink at least 2 liters per day.
7. The menu for the skin day can be served differently. It is allowed to use special vitamin supplements.

Behind it, a diet has been put together to dry the body of people to help them reach the regime of eating, not to eat from a diet and not to force yourself “what can you eat on a diet, but what can’t you?”.

What products can you eat?

The correct set of products allows the build-up of m'yazovu mass and reach the maximum relief of the body.

Otzhe, products that you can eat for people on dry bodies:

1. Mustache lean meat - cock, yalovichina, rabbit, turkey.
2. Fish and seafood.
3. Eggs and dairy products are low in fat.
4. Macaroni from durum varieties of wheat, cereals, legumes.
5. Zucchini, radishes, cucumbers, fresh herbs and other vegetables with a low amount of starch.
6. Unrefined olive oil.
7. Non-licorice fruits, berries, mushrooms.
8. Green tea, still water.
9. Soy milk.

Efficient drying of the body for people broadcasting living in a large amount of protein. Vіn є dzherelom protein, what life is important for the health of the people. Protein takes part in all important processes that occur in the body, and is a necessary element for the life of m'yazovyh fibers.

You can win the recipes for drying the body for people, spread by athletes, as it is easy to get stuck in home minds. A wonderful option for a dream, become a sandwich, prepare a piece of bread with visivkas, avocados and chicken meat.

Variant of coris obidu- mashed potatoes from boiled chickpeas (chickpeas) with chicken.

• To prepare the herb, you need to soak the chickpeas by the water for a night, make the water angry on the coming day, add fresh water (2 thirds of the water to 1 part of the chickpea), put it on the boil. As soon as the chickpeas are ready, rozim'yati yogo in mashed potatoes, adding a little bit of olive oil. Open the chicken brisket, serve that greens with vegetables.

Skin day menu

The menu for drying the body of people on the skin day may revenge is more important than the white one. When it is important to get used to a large number of pure water, it is hard to train.

The diet of eating can be shot. Reception їzhi - 5-6 times per day. Portions may be bigger. It is important to turn off the fasting that is overdated.

Sushi menu for 1 day:

1. Ranok - hard-boiled eggs or steamed scrambled eggs, small pieces of boiled low-fat ribi.
2. Snack - 200 g of low-fat syrah with berries or a protein shake.
3. Obid - a light soup with chicken broth, a piece of boiled chicken breast, 100 g of rice or buckwheat.
4. Noon - a bottle of low-fat yogurt, one grapefruit or an apple.
5. Supper - steamed rib cutlet, vegetable salad.
6. 2nd supper - low-fat sir or kіlka gorіhіv.

Such a variant of eating is perfectly suitable for people who have to take revenge few calories and rich protein.

Sob the result is maximum, it is necessary exercise regularly at the gym otherwise, in domestic minds, vykonuyuchi special right for drying the body and the relief of m'yaziv.

Pidshkirny fat tanutime even more smoothly and body in the wake of its ideal form. Such a diet of eating is often chosen by professional bodybuilders in front of sorcerers.

Sushinnya tila for people - the menu of eating for the day:

Monday:

1. Snidanok - banana, grapevine, tea;
2. Another snack is tomato, 100 g of buckwheat, chicken fillet;
3. Obid - vegetable soup, veal, salad;
4. Afternoon - cooked fillet, walnut salad;
5. Supper - vegetable sauté, salmon;
6. Another supper is a bottle of kefir.

Tuesday:

1. Snidanok - scrambled eggs from whites, orange, little sirah;
2. Other snacks - cooked rice, fillet of pollock, ogirok;
3. Obid - broccoli soup, vegetable salad, boiled turkey;
4. Afternoon - protein shake;
5. Supper - walnut salad, ribna steam cutlet;
6. Another supper - I harvest mountains.

Wednesday:

1. Snidanok - scrambled eggs, tomatoes and greens;
2. Another snack is rice porridge, chicken fillet, leaf lettuce;
3. Obid - baked potatoes, yushka and ribi shmachok;
4. Noon - low-fat syrah, berries;
5. Supper - apple and dried fruits;
6. Another supper is a protein shake.

Thursday:

1. Snidanok - 2 eggs are cooked cool, a skewer of wholemeal bread with cheese;
2. Another snack is baked potatoes, kurka and tomato;
3. Obid - vegetable sauté, bean soup, veal;
4. Noon - low-fat cheese and boiled asparagus;
5. Supper - steam chicken cutlets, vegetable salad;
6. Another supper - protein shake, berries.

Friday:

1. Snidanok - lettuce salad, scrambled eggs;
2. Other snacks are wheat porridge, steam cutlets;
3. Obid - mushroom soup, buckwheat, cock;
4. Noon - walnut salad, apple;
5. Supper - protein shake with berries and banana;
6. The other supper is a lean sir.

Saturday:

1. buckwheat, egg, tomato;
2. wheat bread and a piece of chicken breast;
3. cabbage rolls, vegetable soup;
4. salmon fillet and salad with cucumber and radish;
5. cooked turkey, pasta from coarse wheat pomelo;
6. steamed omelet from protein three eggs.

Week:

1. Vіvsyanka with berries and honey;
2. ribna cutlet and vegetable salad;
3. mushroom soup, boiled yalovichina, asparagus;
4. walnut salad, orange;
5. boiled chicken breast;
6. protein shake.

For effective drying of body in household minds for a month:

• Find out about those who can eat on a diet, put together a menu and get the right diet, eating, vicarious products from the list;
• Vikonuvati regular right, bazhano vіdvіduvati gym. As such, there is no such possibility - to engage in domestic minds;
• Listen to your body so as not to hurt youma;
• Sob not zіrvatisya from the regimen of life, once every two tizhnі vlastovuvati "zavantazhuvalny" day and їsti one product from the fenced list, then the diet is easily tolerated;
• Under the hour of drying the body, drink plenty of water;
• take vitamin preparations;
• For the preparation of victorious cocktails, only acidic protein should be used.

What preparations can you drink?

Popular preparations for drying the body of people, you can take it at home:

• Clenbuterol- Increases the effect of fat burning, changes appetite, increases vitality. This drug is not an anabolic steroid, you can buy it only with a prescription;
• Ephedrine- suppress appetite, increase energy;
• L-carnitine- Blocker of carbohydrates, which spriyaє spalyuvannu fats, for the conversion of їх into energy.

Preparations for drying the body under the hour of death should be taken with care. It is important to pay attention to the dosage and the rules for admission.

Effective training

Fahіvtsі confirm that it is more correct to dry the body for people to protіkat under the trainer's eye at the gym. However, with the right approach, domestic minds can be fully engaged and overcome all the necessary forces in the right.

Drying the body in the minds of the home include cardio training . This kind of spraying sooner spitting of fat.

To lift the m'yazi in tone, to help the strength of the right average intensity, triviality of some need to be periodically increased.