диета и упражнения для сушки

Some mistakenly believe that the drying of the body for girls is another effective way to lose weight. In fact, the technique is useful only for those women who are actively engaged in sports – bodybuilding, weightlifting, powerlifting, or work as fitness trainers. For all these women, it is important to emphasize inflated, relief muscles, for example, before the demonstrations or competitions. Help just comes “drying” is a complex and multistep process burn fat without losing muscle mass.

Basic principles and rules of nutrition

The main principle of special diets for drying the body is gradual, gradual transition to a low-carb menu. Carbohydrates, being easy and quick source of energy. When in the diet, our body stores them until better times in the form of fat. And a limited intake of carbohydrates causes him to draw energy from their strategic reserves. In full compliance with the following rules, for 2-3 months, you can get rid of 25-30 kg.

  1. Main food are protein products with minimal fat: chicken breast, beef, protein chicken eggs, salmon and white fish, cheese. Such products can include, without limitation, because it is they, as a building material for muscles will allow them not to burn” during training.
  2. To completely eliminate fats too, not that it did not affect the condition of the skin, hair and nails. Sources of fats that girl can eat during drying is a vegetable oil (olive, sunflower, flax), which is a valuable source of essential fatty acids. Monitor the amount in the daily diet oils should be no more than 2 tablespoons
  3. In order not to “hit” with the amount of carbohydrates consumed, make a journal and carefully assess the composition of what you eat. Ideally in advance, make yourself a menu each week and follow it precisely. Uglevodsoderzhashchie products that it is preferable to include in the diet of buckwheat and wheat porridge, pasta, rye flour, tomatoes, cucumbers, cabbage, fresh herbs, grapefruit. From potatoes, carrots and beets, as well as from fruits such as grapes, bananas and persimmons during drying body girls have to give up.
  4. Because the body digests carbohydrate food for a long time, the right to transfer its reception in the morning and lunch time. And in the afternoon, on the contrary, lean sources of protein. Do not allow large intervals between meals (optimally to eat every 3-4 hours) and in any case do not skip Breakfast – it should still be the most satisfying and nutritious.


Sharply out of the drying impossible not to cause malfunction of the kidneys, swelling, rapid weight gain and deterioration of General health. And there is no need to start getting rid of fat using this method for those who suffer from diabetes, liver diseases, kidney and digestive tract, engaged in intense mental activity, is expecting a child and feeds the baby’s chest.

In General, the technique is similar to the “shock” therapy for the body, so it is recommended to repeat no more than once per year. If such a diet for drying muscles seems too extreme and difficult, try to start with a softer option – protein-carbohydrate alternation. BUTCH has a more balanced and varied menu, so tolerated by the newcomers much easier.

The recipes are unusual and delicious dishes

A gentle soup. Pour over the tomatoes (3-4 pieces) boiling water, remove them from the skin and finely chop. The chop onion and fry in a pan with non-stick coating, and then add the mashed tomatoes. Put the vegetables in a saucepan, cover with water, bring to the boil and boil on low heat for another 7 minutes. Salmon clean from the bones and skin, cut into cubes and add to the broth. After a couple of minutes pour 500 ml of skim milk. After another 5 minutes, add your favorite spices, fresh greens, moderate amounts of salt and remove the pan from the heat. Let the dish sit for 20 minutes.

молочный суп с семгой для сушки

Milk soup with salmon

A hearty salad. Boil chicken breast (250 g), broccoli florets or cauliflower (1/4 head) and asparagus (100 g). Grind the ingredients, add 2 cucumber, grate or cut into thin strips celery (60 g) and 2 tablespoons green peas. Mix everything in a bowl filled with a mixture of 4 tablespoons of olive oil and 2 tablespoons of Apple cider vinegar. Salt and pepper to taste.

Juicy chicken breast. Fillet (100g) well tenderize and cut into slices, mix with salt, pepper, fresh or dried herbs. 50 ml of 1 % yogurt mix with the same amount of water, pour the meat and store in the refrigerator. 3 hours later sauté the meat in a pan without oil for 10 minutes on each side.

A tasty dessert. “Liquid” (not grains) fat-free cottage cheese mixed with grated grated green Apple and slices of orange, free from white planecheck. Whisk the mixture with a mixer, pour in the silicone molds for mini-muffins and store in the freezer. After a few hours you will get a delicious and healthy homemade ice cream.

Nutrient cocktail. This drink can completely replace one of the meals. Mix in a blender with skim milk (200 ml), freshly squeezed fruit juice (50 ml), natural yoghurt (100 ml), banana, 6 strawberries, 1 tbsp honey, 1 tsp wheat germ.

The training plan during the drying of the body for girls

Without sufficient exercise, drying the body has no meaning and may even have a negative impact on health. Moreover, they should include both anaerobic and aerobic components. And if proper and safe in your case plan power training will help you be a sports coach, then at home you can create your own set of cardiotraining. It can be a bike, dancing, aerobics.

Very useful shows himself skating with a special program. Effective for “drying” of the body and running, not fast, but slow, which is aimed at endurance workout. The optimal duration of such classes is not less than 40 minutes a day. Main – run when it will be burned all carbohydrate reserves (after strength training or early in the morning, immediately after waking up and before Breakfast), otherwise the load will not give the proper result.

If the weather is bad or because of their shyness can go on the cardio equipment and simple exercises. For example, you can use the video author’s technique of Anna Mercurino three – time world champion in powerlifting and owner of the title of the most powerful women of Ukraine. Simple workout using a step platform under the rhythmic music aimed at “drying” of fat in those areas, even in athletes considered to be the most problematic – the abdomen and calves.

Reviews

Natalia, 28 years. I “dried” only with the filing of your fitness trainer. He gives me a detailed nutrition plan and workouts. Initially, standard drying body for girls was really a difficult decision, was very weak, my head spinning, and he had to go to the gym regularly. But we both decided that there is no hurry and picked up the most sparing scheme. I think that in the case of this method of self-control little need for help.

Arina, 31. If you lead an active sports lifestyle, but only as an Amateur and not a professional, it is not recommended during the drying of the body to use steroids and other specific drugs. Chemical additives can significantly enhance and accelerate the desired effect, which is important for those for whom bodybuilding – it’s a career and a lot of money. Health reception “chemistry” will not be in vain – the risk of excessive acceleration of metabolism and the development of ketoacidosis. But L-carnitine can be used practically without fear (consider contraindications) – he will compensate for the lack of similar substances in the body and will help you to configure energy metabolism it is at burning fat.

Inga, 34 years. Indeed, such a diet coupled with enhanced training – not every woman will do. Drying is the destiny of the pros. I experienced a lot of negative effects ranging from constipation due to excess protein and ending with loss of strength. If aerobic exercise, I was still missing some strength exercises had much to cut. And I have a sweet tooth, so a complete rejection of treats – it was a real blow to the psyche, but the anger didn’t empowered to practice.

loading…

Comments are closed.

Post Navigation