The term “drying body” is heard more and more often at the stakes of gymnasts and just lovers of physical activity. But, in fact, professional athletes and bodybuilders are fed up, and they wonder about the stink of them during the training period to the point.
What is the secret of such trials, which give an intensive fat-burning after-training and a special dietary eating, how many necessary special additives, preparations and traces of an incorrect approach to self-drying of the body in the home minds can check on the ideal body to?
Let's get smart.
What is drying
Drying the body is not just an active process of losing weight, it is the whole complex of entering, straightening on the intensively spalling of the subcutaneous fat for the promotion of a beautiful relief.
Vykhodyachi z vyznachennya, following vysnovok: drying is necessary, hto having gained enough m'yazovy mass, actively carrying out cardio and strength training for short-term fat deposits (no more than 20% of total body mass).
Clearly, as if you are only paving the way to the proportions of bread, it is necessary to go through the path to the set of masi until dryness.
Drying and diet - absolutely different words!
Dietary eating is a rational pіdkhіd until the choice of spozhivaniї їzhі for the support of a healthy body will become, be of a chronic nature and be consumed by the long life, and not in other ways. In other words, diet is a way of life.
And dryness, with its blackness, is a short-hour stop for a non-trivial rise of the body to singing standards.
Drying is really stressful for the body and produces fat up to 5% in great minds does not seem to be necessary, our body is programmed to die instead of fat and live up to its pragmatism. Extreme fat reduction.
Same food
Most of the time, during the dry season, it is practical to include more carbohydrates. But here you will say: in carbohydrates, in whatever product! Let's say: so, everything is correct, but the voice is robimo on that їzhu, where instead of carbohydrates it is shortened to an absolute minuscule, and protein prevails.
Products rich in protein:
- Low-fat varieties of ribeye: hake, triska, pollock, blue whiting, river perch;
- Meat: chicken fillet (without skin and fat), rabbit, veal;
- Seafood: squid and shrimp;
- Egg white in non-measured kilkost ;
- Lean Sir .
What can you do with carbohydrates:
- Vіvsyanu and Greek porridge (drying on cob stages);
- green vegetables and fruits, including avocados (for the first time); vegetables can be seasoned with valuable olives (sesame, llana, olive, hemp etc.);
- honey (with steps to a meager living).
For 1-1.5 days before the end of the drying period, carbohydrates (vegetable cream) shrink to the minimum values.
What is cleanly included in the diet:
- dressings, sauces and other gastronomic changes;
- sil (can be replaced with lemon juice);
- confectionery and boroshnya mills;
- starchy vegetables;
- dairy products (cream siru).
Important: drying is not synonymous with hunger. Professional bodybuilders eat up to 6-8 times a day in small portions!
Tse rozganyaє exchange of speeches and do not produce until the waste of m'azovoї masi, as it can be ruined more for adipose tissue.
Entry and exit
Like a balanced meal, a healthy hunger strike and a juicy diet, so the meal during the drying period is not guilty of a sharp fast in the sense that the quality of life.
Approximately 1-2 days, and more likely a month before the planned drying of the body in the home minds, step by step, we should not recommend the transfer of cold products.
Exit from drying (at the plan of eating) is more important, lower input: adaptation is necessary for the body, because all enzymatic and herbal processes require perestroika.
What's with the water
If you don't want to drink, don't. The thought about the greediness of the great volume of water has been expanded - a pardon.
Focus on help and don’t beat yourself up, you’ll take enough food and drinks. In the rest of the days of drying, drinking a lot of water is not recommended and it is not recommended to take it.
One, but an important pleasure: you can drink no later than 20 minutes before death, and not earlier than 2-3 years after you have eaten it as efficiently as possible.
Postulate eating
In eating, it is easier to acquire proteins from a sufficient amount of vegetables. About culinary masterpieces for the drying period, forget it better - the simplest cooked hedgehog, the better: white omelets, vegetables with olive oil, syrah without additives, seafood and fish with lemon juice.
And do not forget about the carbohydrate intake, as it will be revealed in 15 minutes after the end of the workout on that protein (30 minutes after that).
Training
They didn’t gain mass - there is no sensation to dry. An intensive process of spalling fat is necessary for promalovuvannya m'yaziv, but if it doesn't, drying will be ineffective and no aesthetics with this kind of posterigati will not happen.
cardio
Bodybuilders do cardio up to 8 times a day.
Divide the bagana aerobic training into two blocks, beat as intensively and as intervals as possible. Tse allow not to burn valuable m'yaziv.
Anaerobic robot
None of them include the pumping of m'yaziv. You vikonuete you yourself have the right, what is the period of the set of masi.
Ale! Be aware of the vigor, go more fluently, you can take less weight, but you can win right without the least inertia.
Do not forget to slow down: in and out, accompany the movement in all amplitudes, at the maximum point of speed, work hard on the sour until the last drop and a 2-second honest trim, after which, start calm in the breath.
At the lower phase, trim for one second and until the end of the approach, trim the maximum voltage in the m'yazakh, which are being tested. Try to isolate the zone, as you can see: the tension in other parts of the body is to blame for the rest of the day and to bring the m'yazi exposure to blame, but to be relaxed.
Under the hour of pumping the m'yaziv of the press, do not strain the neck, so that traumatization and a greater emphasis on the black m'yazah themselves, the fingers stick out of the head.
Efficient training for the type of sandwich: 15 minutes (after a good play) conduct cardiointensiv. Next, proceed to the operation of the okremih groups of masses and complete all interval cardio-advantages for 30-40 minutes.
The complex is right for the girls in terms of dry body and nutritional eating are seen in the video.
Bioadditives
Zastosovuvati chi nі dodatkovі preparations - nutrition individually and especially the drying at home.
Do not stray supplements with steroids and other "chemistries"
Proteins
If you don’t have enough protein per day (3 g per 1 kg of wool), then send the muck out of nowhere. If you treat an athlete with a shaker after training, then it is immediately clear that you close the protein with protein powder and additive elements.
Most often, one small bag of sum is worth about 10 egg whites. Take care of the amount of protein in the jacket, so that you can manage today and make visnovki.
BCAA (Branched Chain Amino Acids) – three essential amino acids that cannot be vibrated by the body on their own: leucine, isoleucine, valine. In the period of fried eating, regular intake of these amino acids may be especially important.
Take part in budovі m'yazіv, yakіsnomu acquired protein and processing into lactic acid glycogen and other by-products of speech decay.
The most rational scheme for taking - for the first half of the year before the first day after the training in the amount of 5-10 g. Nearly 200 g of the yalovichi zdatne to cover the additional needs in these amino acids.
Vitamins
The need for a sufficient supply of vitamins is sufficient for an hour of drying. Particularly important are vitamins of group B (thiamin, pyridoxine, cyanocobolamin and others) and minerals (especially chromium), which are present in the largest quantities in baked goods, whole grain bread, cereals and zhovtkah. 
Ale, as we remember, we have taken products from the diet, that cannot be done without vitamin complexes.
We can clearly see L-carnitine, which without problems in the pharmacy at an affordable price, is a natural vitamin-like supplement, as it gives a surge of strength, stimulating the oxidation of fats in mitochondria (energy generators in cells), boosting metabolism and accelerating the process of fat burning.
Also, the utilization of lactic acid from tissues is being promoted, the level of cholesterol in the blood is decreasing. As a bonus, you will improve immunity, because levocarnitine has antioxidant power and protects cells from various free radicals.
4 g of levocarnitine is enough for good results in increasing the productivity of training, but 8 g of speech per day will be effective. You can find L-carnitine in tablets, capsules and other forms.
Lasts
Dear diet lovers! It is absolutely not recommended to dry the process for a few months until 1 month, so you don’t want to bring your body to waste with a lot of traces.
The optimal term for drying is 12 terms.
Professionals can handle it for 5 tizhniv, but it will also require great zusil.
Absolutely viable in carbohydrates threatens with ketoacidosis, which can be recognized by the smell of acetone in the mouth. Tse overarchingly unsafe camp and signaling about the need to correct life.
At the same time, it’s better to trim licorice sik or a piece of dark chocolate for the taste of anterior sedation.
Keep track of the pace of fat burning: optimally spend 1 kg per day. Otherwise, it's over the world vitrata m'yaziv.
Contraindication to dry body:
- circulatory diabetes;
- ailment of the shlunkovo-intestinal tract;
- cerebrovascular disease;
- vagity and lactation period.
Healthy Gluzd
If you want to look at the drying of the body in the home minds, to look at the food supply from the professional point of view, then the efficiency of the drying is to lie down in a complex approach to eating and training, the regime of the day and supplying the body with the correct concentrations of biologically active speeches.
Drying the body in the minds of the home is absolutely real. An insane plus would be a consultation with a doctor and an individually trained trainer, who, based on the characteristics of your body and other parameters, will give a reason for the types of training and their intensity.
At the video - right for drying the whole body in the minds of the home.
In contact with
4 378095 3 years ago
From the closeness of the skin, the girl begins to put nutrition more and more often: how can you put the body in order better, better, better, without going out of the house? Nutrition is even more relevant at the current moment, vrakhovuyuchi, scho, scho in the fitness clubs and busy with the coach to pull the same financial vitrati. and also take a lot of time.
For the quiet, who is not ready to get a window dressing room for a personal instructor or other occupations, є indiscretions out of the situation - a drying body for girls at home minds. In this article, we are rozpovimo, as it is right and without bad health, you can “dry” at home.
The process of drying may be on the verge of a change in the amount of fat for the removal of the relief of the body. In order for the result to be positive, the next step is to reach the whole complex of visits, starting from the plan of eating and finishing with the program of training the regime of the day with a feast. Correctly folding the diet to become 90% of the success of all drying, to that, we need to eat.
Rozrahunok additional calories
In order for the process of drying in the home minds of people to pass without problems, we are to blame for the diet, but competently balancing and correctly folding. The main criteria for the selection of the optimal number of calories and weight, and the physical activity of a person throughout the day. As there is a big problem with physical activity, you can buy proteins to allow any other person to stimulate the mind.
BM \u003d (9.99 * wag (kg)) + (6.25 * stature (cm)) - (4.92 * wіk (at rock)) -161
Razrahuvavshi zrazkovy ryven basal metabolism, subtracting the result of the next multiplied by the coefficient of physical activity. At this stage of the smut - objectively evaluate the level of your physical activity and correctly select the required coefficient:
The importance of the value taken is directly related to the further results in dry body. According to the value of the additional norm, approximately 20% is taken. Otriman's figure is the key to the cob of weight loss.
Appointment of spіvvіdshennya BJU
The coming season for drying the body for girls is the folding of the diet of eating and the determination of the correct diet of fats, proteins and carbohydrates. At any stage, there is also a specificity in the designation of these values. Slid vrahuvati natural schilnіst lyudina and signify її type of statue. Three types of human statues are distinguished:
- Mesomorph - characteristically narrow shoulders, tall height, thin brushes.
- Ectomorph - in the nature of m'yazova stature, low amount of fat.
- Endomorph - full stature, medium growth, schilnist to zayvoї vaga.
The most advanced BJU scheme requires the introduction of 40-50% protein, 30-40% fat and 10-30% carbohydrates.
For the mesomorph, the optimal spіvvіdnoshennia dorіvnyuvatime: proteins and fats up to 40%, and the axis in carbohydrates should be reduced to 20-25%. Ectomorph at the stage of drying requires 30 to 40% protein, 20-25% carbohydrates, the grist falls on fat. Endomorph in 20 to 50% protein, 15-30% fat and 10-20% carbohydrates.
Having chosen the optimal diet of BJU, we start folding the menu and the diet of eating.
Proteins
Products rich in protein:
- Meat: chicken fillet, low-fat yalovichina, rabbit meat
- Meat by-products: liver, language, heart
- Fish: salmon, tuna, pink salmon, mackerel, hake, cod
- Seafood: squid, shrimp
- Eggs: chicken and quail
- Sir low fat
- Vegetables: Brussels sprouts
- Cereals: quinoa, soy, oleoresin
An important criterion for choosing a protein is its biological value and amino acid warehouse. Chim povnіshy amino acid warehouse, Tim better.
Carbohydrates
Pіdіyshovshi to the choice of the main dzherel in carbohydrates, it is required to designate what carbohydrates are simple and foldable.
To simple carbohydrates, such products are added as: bakery and confectionery products, vypіchka, tsukerki, soda drinks, fruits. Qi products may have a high glycemic index and revenge the large number of zucru. In the presence of them, it is necessary to take a break and for an hour to dry, it is practical to include food in the diet.
To foldable carbohydrates, products with a low glycemic index should be added. Cereals are more important: buckwheat, white porridge, pearl barley, brown rice. Folding carbohydrates are the basis of a healthy and correct menu.
Zhiri
The importance of fats on dry land is underestimated by girls, and sometimes they are pardoned by their misfortune, they are generally included in their diet. It is true that people are shy to the fullest, for whom it is possible to buy fat spalls, to help solve this problem. Brown fats are polyunsaturated fatty acids (Omega-3, Omega-6, Omega-9). Next to designate a great role is the choice of dzherel fat. The main body of brown fats is:
- fish fat (halibut, mackerel, salmon, sturgeon);
- oliya (lyana and hemp oliya);
- peas (almonds, hazelnuts, hairy and cedar peas);
- nasіnnya (nasіnnya soy, dormouse, lyon and chia);
- fruit (avacado).
Having sorted out the basics of the food diet, we put together a menu for the day.
I so small butt. The endomorph girl from the average level of physical activity saves 1267 calories, which is an additional norm for her to save the apparent body mass, which starts drying. Considering 20% of the total calorie content, the minimum value is 1013 Kk. Zrazkove spіvvіdnennia BZhU priymaєmo: protein - 40%, fat - 40%, carbohydrates - 20% in total calories. 1 gram of protein and carbohydrates has 4 kilocalories, 1 gram of fat has 9 kilocalories. Tobto dobova norm spozhivannya bilkіv stanovime - 100 grams, fat - 45 grams, carbohydrates - 50 grams.
It should be noted that in order to promote the metabolism of the varto, it is often necessary to eat and “crush” zhu, roblyachy snack between the main methods of the skin for two or three years. Also, do not forget about living in the home. The minimum amount of drinking water may be not less than 2 liters.
Menu for drying for the day
One of the menu options for the day for girls for an hour of drying:
| 1 option | Snidanok | 40 g of Vvsyanka on the water, scrambled eggs from two eggs |
| Snack | a bottle of low-fat kefir | |
| Obid | low-fat chicken broth 150-200 g, 40 g rice, 150 g chicken fillet | |
| noon | 2-3 pea hairs | |
| Supper | vegetable salad, 150 g boiled ribi | |
| Snack 2 years before bed | ||
| 2 option | Snidanok | 30 g dietary bread, low fat diet yogurt |
| Snack | fruits (apple, grapefruit) | |
| Obid | pea soup 150-200 g, 40 g buckwheat, 150 g boiled ribi | |
| noon | boiled corn or scrambled eggs from two eggs | |
| Supper | vegetable salad, 200 g seafood | |
| Snack 2 years before bed | 200 g of low-fat syrah, a tablespoon of oily oli | |
| 3 option | Snidanok | omelet from two eggs, a piece of coarse bread with olives, vegetable salad |
| Snack | fruits (peach, midnight, orange) | |
| Obid | low-fat soup 150-200 g, 40 g buckwheat, 150 g chicken fillet, stewed vegetables on water | |
| noon | a bottle of low-fat kefir | |
| Supper | vegetable salad, 150 g boiled ribi, a bottle of low-fat milk | |
| Snack 2 years before bed | 200 g of low-fat syrah, a tablespoon of oily oli | |
| 4 option | Snidanok | two boiled eggs, dietary bread |
| Snack | gorіhi or nasіnnya | |
| Obid | low-fat soup 150-200 g, 45 g pea porridge, 150 g boiled yalovichini, vegetable salad | |
| noon | low fat drinking yogurt | |
| Supper | vegetable salad, 200 g chicken fillet | |
| Snack 2 years before bed | 200 g of low-fat syrah, a tablespoon of oily oli | |
| 5 option | Snidanok | 40 g corn plastics, non-fat milk, grapefruit |
| Snack | omelette from two eggs with vegetables | |
| Obid | low-fat soup 150-200 g, 50 g barley, 200 g boiled ribi, baked vegetables | |
| noon | low fat kefir | |
| Supper | vegetable salad, 200 g grilled salmon | |
| Snack 2 years before bed | 200 g of low-fat syrah, a tablespoon of oily oli | |
| 6 option | Snidanok | low-fat dietary yogurt, white plastic, fruit |
| Snack | 100 g syrah, peas | |
| Obid | low-fat soup 150-200 g, 50 g rice, 200 g cooked yalovichini, vegetable salad | |
| noon | omelet from two eggs | |
| Supper | stewed vegetables, 150 g chicken fillet | |
| Snack 2 years before bed | ||
| 7 option | Snidanok | 100 g syrah, fruit |
| Snack | low fat drinking yogurt, peas | |
| Obid | low-fat soup 150-200 g, 50 g sour cream, 150 g chicken fillet, two-egg omelet | |
| noon | bottle of yogurt, vegetable salad | |
| Supper | stewed vegetables, 200 g chicken fillet | |
| Snack 2 years before bed | 100 g low-fat syrah |
For the second two years before the training, the next post. It is necessary to take an hour to get used to a sufficient home. Twenty minutes later, after the completion of training, it is necessary to plan obov'yazkovo zhu.
Training pid hour drying
Yakіsne drying of the body for girls at home minds, krіm of proper eating, transferring also the singing training process, which is signifi cantly resonates with the sound.
At times, the process of spitting fat is repaired for singing minds, one for such movements is the pulse. In order to achieve this goal, increase the intensity of the training process and that vikonanny is right. In this manner, the number of repetitions in one approach can be increased up to 15-20 times. Vidpochinok mizh campaigns also shorten to a minimum. The optimal value of the pulse is 130-140 beats per whilin.
Cardio training is one of the most effective methods of drying and burning fat. Interval cardio є vikonannya navantagen at the sight of the big, but for the help of special simulators, vykonannya is right at a certain interval of the hour, for example, first year of cardio, then later on for a stretch of 20-30 minutes, first year of cardio. It has been shown that the given system of cardio advancement has the greatest impact on lipolysis and the breakdown of fatty cells.
Dry training program
For the victorious elementary right, you need a kilimok for fitness, a jump rope, a pair of dumbbells up to 2 kg.
Exercise next 3-4 times a week. Vіdpochinok mіzh training days sound to become 1-2 days, fallow in vіd vіdnovlennya organіzmu i zagalnogo samoochutya. Before the cob, take the next step of rosemary and rosemary m'yazi to prevent injuries.
1 day
- Warm-up 10-15 chills
- Vіdzhimannya vіd podlogi 4 sets of 12-15 times
- Prisіdannya 4 networks 50 times
- Nahili with dumbbells 4 sets of 15-20 times
- Seen back nigli 4 sets of 20-25 times
- Lying twisting 4 networks 15-25 times
- Right "Plank" 1 hvilinu
- Haircuts on the jump rope 300 times
2 day
- Warm-up 10-15 chills
- Presіdannya with a wide setting of nіg 4 networks of 40-50 times
- Vipadi with dumbbells 4 sets of 15-20 times
- Viewing from the side standing 4 networks 30-40 times
- Display uphill with bays 4 networks 20-30 times
- Bichni pidyomi tuba lying down 4 networks 15-20 times
- Right "Plank"
- Interval cardio
3 day
- Warm-up 10-15 chills
- Dumbbell lift for standing biceps 4 sets of 12-15 times
- Lifting dumbbells sitting uphill 4 sets of 12-15 times
- Dumbbell bench press 4 sets of 12-15 reps
- Standing dumbbell swings through the sides 4 sets of 12-15 reps
- Deadlift with dumbbells 4 sets of 12-15 reps
- Right "Plank" 1 hvilinu
- Jump rope 300 times
To finish the final result, the regime should be taken seriously. Sleep may be at least 7-8 years. The next unique stress and nervous experience. With all the recommendations described above, the result does not get in the way.
Otzzhe, the hour of corny information has come not only for people, but also for girls! Today we will discuss those, as well dry your body to the girls at home minds there is no way to go to the gym.
I want to point out that the dryness of the body and the fall of the vag are three different words. Drying body you can take care of those that you burn less fat, and at the same time you help to save m'yazi. With this method, a simple dropping of the vag, about which one can so often be felt on the skin, is only a change in the numbers on the tereses. And by some rank, it will be broken - just for throwing off fat, or for sparing your m'yaziv and taking water from the body (for watering - which is most common and trapleyaetsya) - does not matter. That is why the drying of the body is a foldable and viable process for the sake of a simple dropping of the vaga. But if you have that motivation, then you have everything!
What do we need to dry body in domestic minds?
Admittedly, most of the girls, reading the text, have not yet come to understand the drying of the body, they don’t particularly know about sports. Therefore, we reckon with the Aziv themselves.
For drying body in household minds we need:
- Competently folded food plan, tk. correct eating - tse 75% success.
- Training program.
- Inventory for training. However, if you don’t know anything, it’s not scary, and you can do without it. For example, dumbbells can be replaced with bags of important things (for example, with zucr, fruits or dances with water).
Now it is reported to analyze the skin points for drying the body for girls in the home minds.
1. Proper eating.
Main eating rules under the hour of drying the body of the attack:
- Energy (calories) need to be spent more, lower and take less.
- Your priyomi їzhi mayut but in parts (8-12 times a day) - tobto. through the skin 2:00. It is necessary for your metabolism (exchange of speeches) to be fluent and not spoofed.
- You only need one and the same products (which will be stored according to the same schedule of the day), so that you can control the amount of calories saved. For whom it’s necessary (and it’s necessary!) to get electronic vags, so that they sound exactly in grams.
- Do not live anything licorice: tsukerok, vypіchki, oven thin. It is necessary to ensure that your blood does not have splashes of insulin - the transport hormone, which is the case with large quantities - splashes, if you have a high glycemic index, you start putting energy in fat. The glycemic index is a price indicator, the level of blood glucose rises strongly after the ingested product. After the dermal malt, your spitting process will start to slow down. That is why it is necessary to drink licorice, beetroot and other spices, and everything can be replaced with fruits (but it’s true, even in small quantities). I think that this paragraph will be one of the most convenient, and for that very reason it will be so necessary. We will accept additions.
- Live a large amount of clean water - from 2.5 to 4 liters per harvest. It is also better to look at the kawi (as someone often lives), because. Vіn bring water from the body and replace yoga with green tea.
- You can work for a profitable day, tobto. get those who you want so much, but not with a great number! It is necessary for your psychological development, it is so much easier to trim the regime. Well, how can you get your will and be patient, keep a regimen of eating - then you are great fellows!
Otzhe, ce bula was the head theory of eating for drying the body. You can also read the article - Even though it is called like this - "throw off your vaga", but in it there is also a lot of brown information. Possibly, if you will be so cowardly and become a garnier to add to the status of the article.
Now let's go to the menu. Daily menu:
- (7:30): Vodi bottle 200ml.
- (8:00): Vіvsyanа porridge 40g + 1 whole egg + 1 orange (or a bottle of juice).
- (9:30): Buckwheat 30g. + 50gr. Chicken breasts + 1 whole egg + Vegetables.
- (11:00): Buckwheat 30g. + 50g. Chicken breast + Vegetables + 1 tsp. Olive oil.
- (13:00): Buckwheat 20g. + 50gr. Chicken breasts + 1 banana (or a bottle of juice).
- (15:00): Sir (non-fat) 100g. + 1.tsp. Linseed oil.
- (16:00 - 17:00): Training. In the middle of training, you can drink amino acids, otherwise there is no possibility to buy amino acids, in the middle of the training, drink beer bottles (100 ml)
- (17:00): Immediately after training, either amino acids or 100ml
- (17:30): Rice 30gr. + 50gr. Chicken breasts + vegetables + 1 tsp Olive oil.
- (19:00): Buckwheat 20g. + 4 boiled eggs + vegetables + 1 tsp Flaxseed oil.
- (20:30): 50g. Chicken breasts + vegetables.
- (22:00): Sir (non-fat) 100g.
Drive drink styles, the body will need some. On the dry land, as we already predicted more, it is necessary to live at least 2.5 liters of clean water for production.
Sub-bag for nutrients:
Proteins: 120-130g.
Fat: 25-30g.
In carbohydrates: 110-120g.
Calories: 1600-1700kcal.
The folded menu is safe for girls 25-35 years old and 62-65 kg. If your age is not included in this range, if you are more than 35 years old, you need to change three carbohydrates, because. exchange of speeches from time to time trochs spovelnyuєtsya. If you are less than 25 years old, then you can add a few more carbohydrates. Also, if your weight is less than 62kg, then change the troch into carbohydrates of the folded menu, if more than 65kg - more.
Golovnya rule step on: once a week (let’s say, by weeks) you stand on your shoulders and marvel at how your vaga has changed.
- If you lose weight by 0.4-0.8 kg - everything goes according to the plan, and do not change anything in your menu.
- If you lose weight more than 1 kg, then add some carbohydrates. In times, for example, maybe 10-20g of buckwheat groats.
- If your weight hasn’t changed, or if it’s 100-200 grams of fat, then change it to carbohydrates, for example, by 10-20 grams of buckwheat groats.
The basic rules of eating and the menu have been sorted out, now let's move on to training.
2. Training.
For training at home minds, we need the following inventory:
Golovne zavdannya pіd h trenuvannya - ce trimati heart rate (HR) at the intervals of 120-130 beats per beat. For such minds, the processes of spitting fat are most likely to be launched, as well as the heart mucus. Trivality of training will be 45 minutes.
Offensive training plan:
- Monday, Thursday, Saturday - training in crossfit style(Circular training).
- Tuesday Friday - more big(abo shvidka walking). The pace needs to be renewed again, so that the heart rate would soon be 120-130 beats per whilin.
- Wednesday, week - vіdpochinok.
Program training in crossfit style(circular training) on Mon, Fri, Sat:
- Vіdzhimannya vіd pіdlogi middle grip - 15 repetitions.
- Squatting with dumbbells (or other tight fittings) - 20 repetitions.
- Pidyom nig at the hang on the horizontal bar or (like there is no horizontal bar) twisting lying on the press - 15 repetitions.
- Skipping rope - 60 seconds.
- Breakdown - 40-50 seconds and repeat split again on the stake. Dane kolo should be repeated 8-9 times per workout, and in that you will have approximately 45 minutes of active training.
Right at the very split bazhano to work without a break. But, again, the main guideline for you is the heart rate. If the rhythm of the heart rises to 140 beats, or more beats for the wheeze - take a short pause and check until the heart rate drops to 120 beats, and then you can beat right.
A good helper for you will be the addition of a wrist heart rate monitor - it’s good that the stench is inexpensive, and the squalor will be majestic.
Povіlny bіg(or shvidka walking) at VT and PT:
- Bigati is also required with a stretch of 45 strands.
- The pace, and the most important thing for you is fast walking, or all the same, it’s more of a big thing - it’s necessary to pick up the indicators of the heart rate quickly, that’s it. in the range of 120-130 strokes per quill.
- Bigati can be on the mission, for example, in front of the TV. Because the main essence is over the big like this, but under the rhythm of the singing rhythm of the heart rate.
Under the hour of all training, you can turn up the music - so there will be a singing mood for training. Just put together a playlist ahead of time for all training, so that you don’t have to wake up at the hour of training. :-)
Renovation and repair in SR and Sun:
- In these days you give strength, so we do not train in these days.
3. Visnovok.
On what article dry body for girls at home minds reached the end. Drying the body - it’s worth doing an important process, but in practice, if all the stages are understood, - it’s not so foldable. Golovna is the mother of that motivation. Show that you are like a robot - today you win the list of rights, and do not stop, the docks do not find everything in full, but if you reach the goal, you take away the prize - to the city for your work. And then, be it on the right, not those who are folding, but navit the reception!
Yakscho є pitanya - put їх in the comments.
Thank you for success!
With respect, Vlad Fomenko and Dima Marchenko
Your personal trainer online
Important! If you want to get better at the result and if you want to achieve it in the shortest possible time (lose weight / lose weight or dry your body, correctly putting together a diet / food plan, a training program and a daily routine), then hurry up with the services of a personal fitness trainer online ==>
Drying the body - ideally eating food and physical rights, as a help to bring the body into an ideal camp.
Nadannya body relief no longer the prerogative of bodybuilders - today it is necessary nd among woman and people distant view hypertrophied bazhannya finish off own body .
What is it newfangled drying body , how to reach the naked results of looking uplifted body and I'm not safe carry own process advice on all nutrition sushi body in domestic minds, they are represented in these articles.
How to work drying body for girls and why?
Viraz by himself dried body migrated from the lexicon of bodybuilders. І hoch rich who cares, what is under this term? ryatuvannya view zavoi vodi in organisms, in fact, the theory is far from the truth, even though drying may be at the disposal of the process ryatuvannya view adipose cellular tissue.
Drying allows you to get rid of fat
There is dryness in order to give the body a bigger one relief, firmness, feel like bunny fat have a short term. As a rule, dry body for girls transmitting two straight lines:
- introduction of suvoroy carbohydrate-free or low in carbohydrate diet
- complex rights, directing to support the tone of the mind
Important warehouse drying - physically right - Essence of drying body polygaє at a sharp decrease swear in carbohydrates, which are supposed to reach the body. Through tse yomu bring colossal stress and change your mind on the in carbohydrates from fats, yakі at tsimu split.
- It is necessary to be ready before the process h h vushka loan not couple days ah, shvidshe for everything, sprat of months, but for this method, you can quickly find out the significant obsyagіv fat.
- It is also important to understand how to sharply change the diet in carbohydrates may be unsafe for the body. So like in carbohydrates - tse shvidka dzherelo energy, then the stench is superbly necessary for the robotic brain and nervous system, and lack of carbohydrates in the necessary obligations maybe viklikati impersonal illness, middle i I will become unsafe life.
In carbohydrates, food products during drying, suvoro intake - Viprobovyuchi lack of glucose, organism moreactively vicorate glycogen, which stocks have their depots.
- Yogo kіlkіst і energy-efficient process production of carbohydrates from lipids.
- If there is a deficiency in carbohydrates, then lipids may not split completely, inconsequence what are they drinking from the blood ketone bodies roblox її sour.
Important: Always do not update this process ss etc iemom in carbohydrates, then you can expand ketoacidosis, what can be brought to coma and death.
Shvidke drying body for girls: the essence of the method
In order to achieve maximum dry results, it is necessary to reduce the amount of carbohydrates as much as possible pіdtrimuvati shvidky exchange of speeches.
And if you think that having acted like this you will reach a thinner skin, then everything is true, exactly to the point. fasting is the best way to lose weight.
The basis of the diet for sushi is protein hedgehog On the right in what is the hour of fasting all processes are upgraded in order to save the energy as much as possible, and even if it still belongs to insignificant numbers, then all life the body will store speech.
Through these exchange processes will be significant upgrades scho not to allow a short term to throw off a lot of fat.
Drying for girls allows you to tighten your figure and grow more embossed Well, navpaki, quantity in carbohydrates in the neighborhood eat shots and povnotsіnno (over-important proteins and an insignificant amount of carbohydrates), then dryness will on the order more lower during starvation.
Products for dry body for girls and women, diet menu for a month
W alone side, sushinnya - tse diet, for which isti and navіt dosit often. Ale z іnshoy - іsnuє obmezheniya transfer of products, yakі you can get used to, at that hour it’s practical for you to look at the products you want to take into the carbohydrate, happen vodmovitysya, navit vіd fruits.
The most protein in meat, cheese, eggs What is the cost bіlkіv like tall ones, so are creatures, then stink to become the basis of the diet with a dry body. Nasichenny fat and melt into carbohydrates under the best fence, even before the implantation is allowed notrichness fat.
When drying, you can live the following products:
- m'yaso
- riba and seafood (not fenced navit greased riba, but cook її on oil is not possible)
- dairy products (with low fat content)
- egg white
- porridge of the great pomelo
- fruits: no more than one apple per day, limon (suvoro harvested bananas)
- vegetable: over-important greenery(Vzhivannya kartopli suvoro harrowed)
Under drying hour you can get 1 apple per day The menu for the month is covered by progress vіdmova vіd in carbohydrate. The diet is not guilty of but with a single entry, we straighten it on the order of the lower fat. obov'yazkovі for vikonannya right.
1 — I day
Drying cob straightened on the lowering swear in carbohydrates, how to get to the body, ale not new see them. So that the diet was effective, follow the news precise pidrakunok in carbohydrates, Help me in this table:
Vmist in carbohydrates in products With an ear of the first tizhny sushinnya forget about fruits, like a korisna їzhu and a wonderful snack. pong contraindications like dzherelo in carbohydrates, and you can take the necessary cellular tissue from looking special powder or porridge.
Whole grain porridge, hot and dry his own warehouses in carbohydrates, alec in carbohydrates are foldable, so that they can be split more, lower, simple and necessary pevne quantity of energy.
Buckwheat - dzherelo klitkovini - Proteins are the basis of the diet. Tse mozhe buti riba, m'yaso (especially chicken breast), sir.
- Obov'yazkovo tse everything can be non-greasy, but the norm of fat loss of the same type is acceptable. no more than 2 tbsp. l. olії for a day.
- Under the fence, we also use strength, as much as is necessary with the skin in a day change. Permissible number in carbohydrates — 2 G on the 1 kg vaga.
2 — I day
On another date, it is necessary to speed up the appointment earlier permittedthe right carbohydrates at the sight of porridge and other fruits (apple), vegetables.
Menu flock what is practically folded up from whites, even if it is guilty notsalty. Permissible number in carbohydrates — 1 G on the 1 kg wag.
On the other tyzhnі sushіnnya sil is fenced 3 — I day
Permissible number of carbohydrates - 0 , 5 G on the 1 kg of vaga. Practically, the total presence of carbohydrates can cause confusion and deterioration of the scorched state.
Yakscho In and begin to be sensitive the smell of acetone from the mouth, then Your the organism is in a critical state and it is necessary accept although there is a small amount of swedish carbohydrates in licorice juice.
The smell of acetone from the mouth for an hour of drying is an alarming sign of ketoacidosis. 4 — I day
The rest of the dry day can be passed for two options, as they pass correct leave h diet:
- Dorimuvannya menu third tyzhnya
, if permitted before living in 0
,
5
G in carbohydrates on the 1
kg Masi body before before scholarship bagan result drying.
2 . Proceedings leave h diet h help transition before diet other tyzhnya, a sweat first.
Soup, kurka in kefir, carbohydrate-free salad, julienne, meatballs with ribi, stuffed squid, sirny omelet, jelly with syrup: recipes for drying the body of girls and women
Be it a diet - tse stress for the body and stand up in the calmness of the sky is very important. As well as from the products allowed by the diet, prepare appetizing savory, then the process of losing weight will be both acceptable and savory.
Drying is not a fault, even if it is one of the poor diet, yak do not hedge And do not hesitate to sit hungry, but allow proteins and deacis folded carbohydrates to be sieve and satisfied.
No carbohydrate soup - Broth for soup meat, ribi or vegetable.
- It is necessary to revisit the roots of root crops, so as to take into account carbohydrates in a large quantity, and from whole grain cereals, such as buckwheat chi wheat- Allowed.
- For bajannyam, you can add white cabbage, broccoli, greens, and selera to the soup.
Chicken in kefir
Chicken fillet with sushi for girls - Clean the chicken fillet with fat, rinse well and rub with spices.
- Tse can buti sil, pepper, turmeric chi else.
- Kefir diluted with water at spivvіdnoshennі 3:1 and fill the trigger, after which put in the fridge for nothing
- Marinated fillets can be brushed on a grill pan without olive oil or baked in foil.
Salad without carbohydrates
Protein salad Vidvarit smoking brisket(In the chicken broth, add bay leaf and sprat, peppercorns, sil), squid meat and egg.
Cube everything and fill it with kefir or broth, the chicken was cooked near the yak. For bazhannyam you can add to the salad greenery.
Julienne
Yogurt julienne with chicken and mushrooms - Vidvarit chicken fillet until ready, and then cut yogo into small cubes.
- At once, brush the cibulei on the frying pan.
- Have a form or a mountaineer shari kurki with tsibuleya, mushrooms.
- From above, fill everything with low-fat yogurt or mixed yogurt and sira.
- Bake in the oven until the ruddy veil is ready.
Balls with ribi
Meatballs with minced fish - Fillet of sea ribey to cook, detail on meat cutters, and then add the cibula and break the egg.
- For relish, you can add minced meat (as is allowed), pepper, other spices, krip.
- Dali, form small balls and brush in a frying pan without oil
- Place the cue balls with a saucepan and fill with a small amount of fish broth, bake at the oven broach 10-15 strands
Stuffed squid
Squid with egg filling - Dip two or three squids in okrip on a sprat of whilin, and then cool put the stuffing in the middle.
- You can also use cheese with a crop, an egg, or a little bit of mushrooms.
- Stuffed squid can you lubricate grilled in a frying pan without olive oil, or baked in an oven, pouring a small amount of soy sauce.
Sirn omelet
Diet omelette - Take egg sprat and vodokremte zhovtki vіd bіlkіv.
- Beat the whites well with syrup, adding spices, strength, greens.
- Masu bake at the oven until the establishment of the rum'yanoy skorinka.
Siru jelly
Sirno-chocolate jelly - Sachet of gelatin pour a glass of water and boil on a full fire until rozbuhannya.
- Add gelatin to cooling 150-200 g syrah, vanilla or cocoa.
- Stir the masa thoroughly and pour it into a bowl for desserts, put it in the refrigerator until it thickens.
Preparations for drying the body of girls
We all know, but we can guess about those that bodybuilders, for the sake of their body of relief, are not surrounded by physical desires and a special diet, but also take various drugs.
To tell the truth, different chemistries from the half-life to the effect of the truth, but:
- stink mayut majestic list side effect, yakі can vіdbivatisya on the cerebrosudinіy and nervovіy systems, become shkіri and hair
- overdose of such drugs may cause until death chi disability
- taking medications without charisma in the form of subcutaneous fat, so that the smell of stench can be less common
Bodybuilders during the dry hour take various preparations, but they can also be brought to the last. By itself, drying will give a miraculous result and without any unsafe drugs, yakscho You will be suvoro dotrimuvatsya її rules.
To act as a helper for whom safe supplements in the diet:
- Vitamin complex(through the exchange of food products in the body, you can detect a deficiency of vitamins, which can be seen on the outside of the state of the body)
2. L-carnitine- speech, as a spryaє shvidkіy delivery of fats to the mіsts spalyuvannya that vіdmіnno dіє іn calorie deficiency
3. Protein
4. Amino acids(at the warehouse complexes) - take part in the synthesis of protein and save the m'yazovoi mass
L-carnitine for dryness Training program at the gym on dry land for girls
How bulo was assigned to a diet maє effect at. If you are able to get a gym, then the training program described below will help you quickly achieve a good result in the form of a dry body.
Workout at the gym may include:
- Goydannya press(5 passes for the maximum number of times with a break no more than 1 quill)
2. Sitting with a barbell in hands(4-5 approaches 10 times, break - 1 whilin)
3. Thrust block in vertical position(5 steps, 10 times, fixes - 30 seconds)
4. bench press(5 approaches, 15 times, 1 patch)
5. Lifting the bar to the top of the board(5 approaches, 10 times, 30 seconds to fix)
Activities at the gym with drying for girls Pіd hour tsikh right zadіyut vіdrazu kіlka group m'yazіv which signifies its effectiveness. Well, if you have a good record of sports goods, then may be reduced.
Set a booth for the girls on dry land
If you don’t have the opportunity to run a gym, then you can roblyachi right at home.
It’s more important not to linger and swear off the entire proponed program, even if it’s - constipation, spared fat
Set the right time for drying house Home workouts include:
- rank big, cycling or swimming (not less than 15-20 minutes per day)
- vigimannia(5 passes for the maximum number of times with a repunch of 1-2 quills)
- sitting and vipadi(5-6 approaches, 10 times each, perepochinok - 1 quill)
- swing your legs(6 approaches 10-15 times, in case of repair - no more than 1 quill)
- hitanna presa(5 steps, changing the maximum number of times, fixes in 30 seconds up to 1 whilin)
What can't girls eat on a dry body?
Under the hour of drying under the fence, it is important to take care of the simple carbohydrates and fat. If you are not talking about speeches, but about specific products, then you will be able to see the richness of the shkidlivyh and bring on the brown smakolikiv.
Head fence for drying - malt Harrowed to live in dry:
- malt, be-like confectionery products
- boroshnian bread, so like bread, buns, macaroni
- practically all fruits (cream lemons and limes)
- nap_vfabrikati
- cowbass and sausages (their warehouses have a large amount of added carbohydrates)
- preserves
- alcohol
Harvested products at different stages of drying will be different, the shards won't vibrate for a special scheme for changing carbohydrates, but chi is not new in them.
Drying body of girls: result, photo before 1st day
So that the result of drying, pleasing the beauty of the body and the relief of the m'yaziv, it is necessary to remember those who m'azova tissue splitting is much easier, lower fat. That's why it's necessary to get fat, and not m'yazyv before the cob drying їх pіdkachati.
Overhead, the drying results look even more effective:
Drying effect: until then 
Like a metacarried out drying body throw off the zayva vaga, then there is a large number of simple and less unsafe diets for a healthy diet.
Drying is carried out in the same way, as the volume of adipose tissue do not overshoot 25%. For those who are still seriously working on sushi recommendations, how to ease the process and help achieve good results:
- exclude dairy products from the diet, as well as fat content exceeds 15%
- 85% daily diet can be lived up to 18 years old
- eating can be shot, at least 5 times a day
- the rest of the snack can be 3 years before bed
- obsjag rіdini, scho vypivaetsya for the day, is guilty of buti no less 2.5-3 liters
- under the hour of training is also necessary drink water
Correctly drying the body will help bring yoga into an ideal shape Successful drying without intermediary lie down according to the reports of zusil i manifested willpower. Even if you really want mother garne, pull up your body, then it’s unlikely that you’ll be smoky in carbohydrates to zoom in on you on the road to hell.
Video: Drying body for girls
Drying the body is a number of special methods, such as the meta - burn the fat without harm for the body and m'yaziv. Ale don’t forget that the beauty of the victims and that vibe are not blaming. Under the hour of zastosuvannya tsієї methods, it is necessary to make a lot of effort and willpower, so as not to throw a rozpochate. And yet, you all the same virish almost, then you need to correctly prepare and learn the description of the methodology and її osoblinosti.
The principle of the robotic technique
When living in a person, we take away the color of speech, which is necessary for the normal functioning of the body. Tsimi speechovina є in carbohydrates. At first glance, there is nothing nasty in them, but sometimes they trap, which are too much in carbohydrates. However, the human body is not built to vikoristaty all taken away in carbohydrates, as in such a case they are added to the m'yazovy tissue. Given that when you change the stench, the power can turn into fat, about which exactly the girl did not dream. Ale, with a healthy, low-calorie diet and special rights, you can speed up a portion of carbohydrates to a normal state, after which the body itself starts to fetch its reserves. It is necessary to continue the technique until the day of the discovery of fat from problematic plots. The average period for reviewing the results is about 4 days.
Diet for drying
At the basis of the diet, as well as at the basis of whether or not, lies the principle of window dressing more, less. Another main principle is to keep the high speed of the exchange of speeches.
So it’s necessary to remember: to reduce the calmness of їzhi to a minimum, or to start moving in the direction of їzhi, even if you manage your exchange of speeches, you won’t achieve anything. Organizm, zabivshi anxiety through starvation, more often store "in reserve" all otrimani zhivnі speechovina and stop drinking fat. As a result, on the next or third day of your diet, you will stop losing weight, plus you will earn a lot of fuss and confusion, and you won’t be successful.
So the basic rules for proper body drying for girls are:
- calorie deficit
- High speed of metabolism.
The first point, obviously, vikonaemo. But how can I reach the vikonannya of another? It’s even simpler - stick to the principles of shot-shot eating. Distribute your snidanok, that evening for a sprat of small priyomіv їzhі and live in їzhu rich times for the day.
At the first stage, the drying of the varto is ignited in the presence of carbohydrates. At the next stages, carbohydrates and fatty acids are less likely to get used in the first half of the day. The basis of diet for drying is easily acquired proteins.
Do not forget to train in the same way - training with a great vag also helps to improve the high speed of the exchange of speeches. Get ready for hardships, especially during the drying season, if you happen to want to look at the vegetables.
Drying body for girls: eating
FAT
Fats are divided into 2 types - gross and non-enriched
Nasichenny- Tse "bad" fat. Stench at the warehouse:
- dairy products with high fat content: in milk, eggs (zhovtkah), cheese, mayonnaise, in top oil;
- meat: pork (nayshkidlivishe - pig fat), lamb, be it a bird's skin;
- cocoa oli. That's why the most delicious milk chocolate is water and the most safe.
Non-essential- tse "good fats". Stench at the warehouse:
- sea ribs - there is a lot of protein, so brown omega-3 fats, which help to increase fat reserves. But remember: don’t boil canned ribs – there’s a lot of salt there.
Gorikhiv. Choose hazelnuts, pea hairs, cedar peas. Ignore the salt peas.
Carbohydrates
Carbohydrates can be of two types - simple and foldable, or swedish and more comfortable.
Folding in carbohydrates more important and slander them. Folding: cereals, rice, buckwheat, pasta made from durum wheat.
Sorry in carbohydrates- all malt and fruits, They contain zukri, maltose, fructose. We need to protect them from them. Turning them off as a whole from the menu is not a varto - it’s just necessary to get used to them in the first half of the day, or right after training, to wind up like a night.
BILKI
The stench of the creature's journey (m'yaso - bird, riba, yalovichina) and the growth of the earthen journey (bobi, kvassola, peas). It is more important for men to acquire the growth protein, and for women it is easier through the female hormone estrogen.
It's a pity, on dry land one can see such rich brown products as fruits. Roslinna oliya reduce to 1-2 tablespoons per day, change salt retention.
Drying products
It is necessary to eat 4-6 times a day in small portions. Tse rozganyaє metabolism for low fat salivation. On the right, if a person is two, or even once a day, the body takes in the same exchange as it is and puts in carbohydrates and fat in reserve. As a result, fat accumulates.
Sometimes you can't eat your skin for three years, take protein shakes or BCAA capsules.
Perelik produktiv
1. M'yaso. Ale is not fat at any time, it is ideal to cook chicken breasts - pure protein.
2. Seafood. You can lubricate fish (only without olives), eat seaweed.
3. Dairy products and eggs. Choose low-fat dairy products: in Syria, fat is not to blame for more than 5%, choose kefir 1%.
4. Plenty of uptake in carbohydrates. Їzhte on snidanok khlibtsі and porridge (simply not a swedish preparation!).
5. Fruit. You can live in small quantities, for example, 1 apple per day. Grapefruit, lemons are allowed, but bananas are not allowed at any time!
6. Vegetables. Vinyatok is a potato. Green vegetables can be kept near the unfurnished kilkost.
Do not cook anything 2 years before, and after 1.5 years after the training, so that your inspiration that energy will go for the fat pan under your skin. Water and drink at least 3 liters per day. In order not to "anger" the m'yazi, follow the equal of the protein. Eat 6 times a day in small portions, after 6-7 evenings do not eat porridge and cereals. The best products: fresh meat, buckwheat, rice, wheatgrass, low-fat kefir, milk and cheese, fish, vegetables, fruits, legumes.
Drying body rules
- Control over the caloric content of the diet.
- Step by step change in the amount of carbohydrates in the diet.
- Until the last evening, it is necessary to take 70% of your extra calories ().
- The rest of the day is due to pass 3 years before bedtime.
- Eat 5-6 times a day in small portions.
- Optimally, before an hour of drying, carry out 4 cardio workouts for a week of trivality 30-45 minutes and two strength training sessions for a yearly trivality. Finish the offensive scheme: 20 repetitions each in the approach, in the beginning between the incoming steps - 30 seconds, in the beginning between the right - up to 5 quills. The best way to goloshuvat on basic rights and full-body training.
- Їzhte a year-repeat before training and a year later-repeat after it.
- Don't forget to drink water during the training session.
- Non-shkidliva fat content - up to 1 kg per day.
- Call yourself skin three days vranci.
Remember that drying the body for girls is a method that is not safe for the body. A carbohydrate-free diet can lead to serious health problems and sitting on it is unacceptable. Our body sounds like an energy source easily and quickly - from glucose, then from carbohydrates. Tse means that you should see carbohydrates in your body and keep your old fat reserves. After passing through the stage of drying, you can reach your ultimate diet of eating, eating only fat and licorice - the one that promotes a figure in the shortest term.
Photos of transformations
