Drying the body is the process of getting rid of the subcutaneous fat layer in order to give the body more relief. This process is quite lengthy and complex. It includes a correctly limited diet in combination with physical activity, which means that it should be borne in mind that it will take more than one month to achieve the result.

Drying the body, even the right one, is a shock test of the body. It requires maximum efficiency in the work of the kidneys, liver, gastrointestinal tract and heart. As a rule, in case of any failures of these organs in the body, body drying should be replaced with BUCH (protein-carbohydrate alternation is one of the dietary methods that can be used to provoke the body to break down subcutaneous and visceral fat), and try not to cut carbohydrates too much.

Drying the body is a series of special techniques, the purpose of which is to burn subcutaneous fat without harm to the body and muscles. But do not forget that beauty requires sacrifice, and this case is no exception. During the application of this technique, a lot of effort and willpower will be required so as not to abandon what has been started. But if you still decide to start, then you need to properly prepare and study the description of the technique and its features.

When eating food, a person receives useful substances that are necessary for the normal functioning of the body. These substances are carbohydrates. At first glance, there is nothing wrong with them, but sometimes it happens that carbohydrates come in excess. Then the human body is not able to use all the carbohydrates received, which in this case are deposited in muscle tissue. Further, when overeating, they tend to turn into fat, which no girl has ever dreamed of. But when eating healthy, low-calorie foods and special exercises, you can reduce the portion of carbohydrates received to a normal state, after which the body itself will begin to apply for its reserves. It is necessary to continue the technique until the day the fat disappears from problem areas. The average period for obtaining results is about 4 weeks.

-Dry food
At the heart of this diet, as well as at the heart of any other, is the principle - to spend more than receive. The second main principle is to maintain a high metabolic rate.

So you need to remember: if you reduce your food intake to a minimum or refuse food altogether, you will be very Slow your metabolism down a lot and you won't achieve anything at all. The body, having sounded the alarm due to a hunger strike, will begin to store all the nutrients received "in reserve" and stop consuming subcutaneous fat. As a result, on the second or third week of a strict diet, you will generally stop losing weight, plus you will earn lethargy and dizziness, not at all from success.

So the basic rules for proper body drying for girls are:

calorie deficit
high metabolic rate.
The first point is, of course, doable. But how to achieve the second? Very simple - using the principles of fractional nutrition. Divide your breakfast, lunch and dinner into several small meals and eat many times a day.

At the first stage of drying, it is worth abandoning carbohydrates altogether. In the subsequent stages, carbohydrates and fats should be consumed only in the morning. The basis of the drying diet is easily digestible protein.

Don't forget to exercise too - heavy weight training also helps keep your metabolic rate high. And get ready for some hardships, especially at the end of the drying period, when you have to give up even vegetables.
What else needs to be understood so that drying the body gives a true result and expectations correspond to reality?

If you have not previously gained muscle mass, then drying is ineffective. Since your body is not adapted to iron loads, at first you will lose weight quickly (assuming proper nutrition), but after a short period of time, the metabolism will most likely slow down (the body will begin to try its best to store energy in the form of remaining fat and burn calories from your diet).

Therefore, an important tip: first, prepare the body for stress, establish nutrition, and then start drying. Otherwise, you will lose weight, but it will not make you look better, in addition, such “drying” is fraught with a slowdown in metabolism in the future.
As for the training itself. There are several approaches here and they all work. As previously said: "The main thing is to believe"!
Drying workouts should be short and "explosive", one strength session - no longer than 45 minutes. It's ideal to get away from the gym for a while on Hot Iron, or work out with a friend or personal trainer for extra motivation, since working out is the last thing a person wants to do. on dry. Cardio should be moved to the morning before breakfast, and shorten the workout itself in time, instead increasing the intensity. Maximum - half an hour, better than interval training.
If we take a more advanced level of an athlete, for example, me :), then my cutting session lasted an average of 1 hour 45 m of anaerobic training and 30 minutes of cardio in a strictly defined pulse zone (this is very important, we will talk about it here).
Drying the body should be 300-350 kcal less than what you normally eat. Rations of 1200 kcal and more are not suitable for drying the body, unless you start to dry from a weight of 55 kg and below.

Drying the body for girls: nutrition
FATS
Fats are divided into 2 types - saturated and unsaturated

Saturated are the "bad" fats. They are included in:
- high-fat dairy products: in milk, eggs (yolks), cheeses, mayonnaise, butter;
- meat: pork (the most harmful is lard), lamb, any poultry skin;
- cocoa butter. Therefore, the most delicious milk chocolate is at the same time the most dangerous.

Unsaturated fats are "good fats". They are included in:
- sea fish - there is a lot of both protein and useful Omega-3 fats, which help to get rid of fat reserves faster. But remember: you should not buy canned fish - there is too much salt.

- nuts. Choose hazelnuts, walnuts, pine nuts. Ignore salted nuts.

CARBOHYDRATES
Carbohydrates can be of two types - simple and complex, or fast and slow.

Complex carbohydrates are very important and should be emphasized. Complex: cereals, rice, buckwheat, durum wheat pasta.

Simple carbohydrates are sweets and fruits. They contain sugars, maltose, fructose. You have to be very careful with them. You should not completely exclude them from the menu - you just need to use them in the morning or immediately after training, even if it is evening.

PROTEINS

They are of animal origin (meat - poultry, fish, beef) and vegetable origin (beans, beans, peas). Men have a harder time digesting vegetable protein, while women have it easier due to the female hormone estrogen.

Unfortunately, drying will have to give up even such obviously healthy products as fruits. Reduce vegetable oil to 1-2 tablespoons per day, reduce salt intake.

List of products allowed during body drying for girls:
1. Meat. But never greasy. boiled chicken breasts are ideal - this is pure protein.

2. Seafood. You can fry fish (only without oil), eat seaweed.

3. Dairy products and eggs. Choose low-fat dairy products: in cottage cheese, the fat content should not exceed 5%, choose 1% kefir.

4. Slowly digestible carbohydrates. Eat bread and cereals for breakfast (but not fast food!).

5. Fruits. You can consume in small quantities, for example, 1 apple per day. Grapefruits, lemons are allowed, but bananas are by no means allowed!

6. Vegetables. The exception is potatoes. Green vegetables can be consumed in unlimited quantities.

It doesn't cost anything to eat 2 hours before and 1.5 hours after training, as your recovery and energy will come from the fat layer under your skin. You need to drink at least 3 liters of water a day. In order not to "drain" the muscles, monitor the level of protein (how much protein do you need per day?). Eat 6 times a day in small portions, after 6-7 pm do not eat cereals and cereals. Best foods: lean meat, buckwheat, rice, oatmeal, low-fat kefir, milk and cottage cheese, fish, vegetables, fruits, legumes.

Body drying rules:
Gradual reduction in the amount of carbohydrates in the diet.
It is necessary to completely exclude dairy products with a fat content above 15% from the diet.
In the first week, eat rice that needs to be boiled in water without adding salt.
Before six in the evening, you need to eat 80% of your daily calorie intake (calculate it here).
The last meal should take place 3 hours before going to bed.
Eat 5-6 small meals a day.
It is optimal to carry out 4 cardio workouts per week lasting 30-45 minutes and two strength training sessions lasting an hour during the drying. Stick to the following scheme: 20 repetitions per approach, rest between sets - 30 seconds, rest between exercises - up to 5 minutes. It is best to focus on basic exercises and full body workouts.
Eat an hour and a half before training and an hour and a half after it.
Don't forget to drink water during your workout.
Harmless consumption of fat - up to 1 kg per week.
Weigh yourself every three days in the morning.
Remember that drying the body for girls is a method that is unsafe for the