Body drying for girls and women at home: diet menu with recipes for the week, month, every day, training program, reviews and results. Hard and easy body drying for girls and women

What is body drying for girls and women, what does it mean, what is it for?

Body drying is a manipulation aimed at eliminating subcutaneous fat and improving body contour. The main components of drying are special nutrition and regular training. It is recommended to dry dry under the supervision of a trainer or instructor. For athletes, a special diet and physical activity are prescribed.

What is body drying for girls and women, what does it mean, what is it for?

Reviews and results of body drying Jessie Foss

Jessie was able to lose about 45 kg of excess weight, radically changing her body. Early marriage, sedentary work and poor nutrition did not have the best effect on Jessie's figure; as a result, her weight almost doubled from 110 pounds. The situation was constantly getting worse, adding increasing health problems, and a sedentary lifestyle only contributed to even more weight gain. This brought her weight to 215 pounds.

The real start for change was a friend of Jessie Foss, who had an excellent figure and, when purchasing any products, carefully studied their composition on the packaging. She chose only low-calorie, sugar-free foods. Jessie followed the same example and very soon this approach bore fruit. The weight dropped and my clothes became much looser. However, by following her regular diet and adding 30 minutes of elliptical training per day, Jessie lost 5 pounds in 4 weeks without any problems.

Meal plan

At the beginning of her journey, Jessie Foss studied various reviews about the body drying diet and, based on them, formed her own nutrition plan. Her daily diet did not change throughout the week, which made it possible not to spend a lot of time preparing food or cooking for several days at once.

Meal 1

• 2 scoops of protein.

Meal 2

• Banana (1);
• Oatmeal (half a cup).

Meal 3

• Sliced ​​turkey fillet (120 grams);
• Lettuce leaves (2 cups);
• Tomatoes (quarter cup);
• Salad pepper (quarter cup);
• Mustard (1 tbsp).

Meal 4

• Almonds (quarter cup).

Meal 5

• Grilled chicken breast (120 grams);
• Broccoli (half a cup).

Meal 6

• 1 rice cake;
• 1 tbsp. peanut butter.

Workout

A big part of Jessie's success comes not just from training, but from her passion for mountain biking. It was this type of exercise that helped ensure even greater calorie expenditure, allowing for extraordinary results in weight loss. Otherwise, the training program for the week looked like this:

Day 1

• Standing biceps curl – 3 sets of 10 reps;
• Straightening the arm back while bending over – 3 sets of 10 exercises;
• Push-ups – 3 sets of 10 reps;
• Elliptical trainer (HIIT) – 15 minutes.

Day 2

• Track running – 3 miles;
• Bulgarian barbell squats – 3x10;
• Calf raises in the machine – 3x10;
• Leg extensions on the machine – 3x10;
• Lying leg curls – 3x10;
• Leg abduction on the simulator – 3x10;
• Crunches in the simulator – 3x10.

Day 3

• Track running – 3 miles;
• Elliptical trainer (HIIT) – 15 minutes;
• Sitting overhead dumbbell press – 3x10;
• Straightening the arm back while bending over – 3x10;
• Burpees – 3x10;
• Crunches in the simulator – 3x10.

Day 4 – rest.

Day 5

• Track running – 3 miles;
• Seated bench press – 3x10;
• Butterfly trainer – 3x10;
• Seated dumbbell press – 3x10;
• Lifting dumbbells in front of you – 3x10;
• Standing lateral raise of dumbbells – 3x10;
• Raising arms to the sides while bent over (sitting) -3x10;
• Barbell curl for biceps – 3x10;
• Crunches in the simulator – 3x10.

Day 6

• Track running – 3 miles;
• Elliptical trainer (HIIT) – 15 minutes.
• Horizontal thrust – 3x10;
• Pull-ups – 3x10;
• Pullover – 3x10;
• Dumbbell row to the chin from a sitting position (sumo) – 3x10;
• Crunches in the simulator – 3x10.

Day 7

• Cycling – 2 hours.

Hard and easy body drying for girls and women: allowed foods, diet rules

In very broad terms, hard cutting is a no-carbohydrate diet, which implies an almost complete exclusion of carbohydrates and fats from the menu. Proteins are the basis of nutrition. These are products such as meat, milk, fish, eggs. Hard-cooked carbohydrates are present in the diet, but they are extremely small. These products are recommended to be eaten in the first half of the day.

On a light diet, there are more carbohydrates in the diet, but this does not mean that you can eat pasta. Products made from durum wheat and cereals are allowed. During light and hard drying, you will have to exclude some products from the menu.

Prohibited products:

• Confectionery
• Sweets
• Smoked meats
• Sausages
• Fats
• Fruits with high sugar content

Authorized products:

• Fish
• Lean meat
• Dairy
• Eggs
• Soybeans

Diet rules:

• Eat small meals every 3 hours
• Be sure to not eat anything an hour before and an hour after training.
• Have dinner 3 hours before bedtime
• Eat carbohydrate foods in the morning

Hard and easy body drying for girls and women: allowed foods, diet rules

Nutrition and products for drying the body

Without going into details, I will say that while drying your body, you need to eat at least 2 grams of protein per kilogram of your weight every day , and you must completely limit yourself from fatty and sweet foods - I even stopped adding sugar to my tea. Every day you need to drink 3 liters of water or more. Mostly carbohydrates should be consumed in the first half of the day - eat in the morning up to 80% of all carbohydrates that you planned to consume during the day. Be sure to add fiber containing foods to your diet. For the first 2 weeks I “sat” exclusively on protein foods, but suspecting that constipation was about to start tormenting me, I decided to “slow down” a little and added some carbohydrates to my diet. Another important point will be carbohydrates, or rather the fact that when drying the body, not all carbohydrates are equally useful . I initially followed a no-carb diet, but after a few weeks I switched to a low-carb diet and added low-glycemic index (kick) foods to my diet. On the Internet you can find a huge number of all kinds of tables and lists of products with a low glycemic index, but as always, I decided to share my selection of, let’s say, the most affordable products. The lower the glycemic index (GI) level, the better...

Knowing the previously stated rules of nutrition during drying the body and using the table above, everyone can easily create a diet suitable for themselves. Remember to eat at least 2 grams of protein per kilogram of your weight - every day. During the drying period, give up sweet and especially fatty foods. Limit carbohydrates, select them from this table, and under no circumstances eat more than you need. Do you want to know what I ate while drying my body? Please! These are products from my refrigerator.

Here's another photo of my diet while losing weight.

Yes – tomato juice, chicken eggs, low-fat or 1% yogurt and cottage cheese. For two and a half months I ate almost exclusively this. Of course, during this time, my wife and I still indulged ourselves a couple of times, but even at such moments we had everything under control - everything was weighed and calculated with an accuracy of the gram. One day we splurged a little, bought and cooked beef tenderloin.

After rummaging around in the freezer, we found some red fish and cooked poached salmon fillets.

One day, during a promotion in our supermarket, we bought 4 avocados, from which we later made a light, dietary salad, adding some fresh tomatoes and boiled trout to it.

The rest of the time there was always the same thing on my plate - egg whites . Every 2-3 days I went to the market and bought 3 trays (90 pcs) of chicken eggs. During drying, I only ate egg whites - I separated the yolk and immediately threw it away. Why eggs and why didn't I eat the yolks? The answer is quite simple - look at the calorie content of chicken eggs.

Offhand, it turns out that one chicken yolk contains about 5 grams of fat, which, as we know, we need to completely abandon while drying the body. Eggs are easy to portion and easy to cook. Eggs have high biological value and good absorption rate. Moreover, this is especially true for those who want to get rid of subcutaneous fat as much as possible, but with minimal loss of muscle mass - these are, of course, mainly athletes.

From these two tables it is clearly seen that eggs occupy a leading position. How did I cook egg whites? It's simple! We have a good ceramic frying pan at home that can be used to fry eggs without adding oil. It turns out something like this.

*Be careful – eggs are considered a fairly strong allergen!

Of course, since nutrition is limited during a diet, the amount of vitamins supplied with food is also limited, so it is logical to assume that during drying it would be rational to increase the intake of vitamins.
For 2.5 months I took different vitamins, including regular ascorbic acid with glucose , and more serious complexes like “ MultiMax ” and “ AlfaVit ” for athletes. From pharmacology, during drying, in addition to vitamins, I also took a fat burner , which I mentioned when I received a parcel with sports nutrition. Since I, in fact, have nothing to compare with, alas, I cannot give any assessment to this drug - I don’t know whether it works or not, however, as many say, drying out is a little easier with a fat burner. It’s easier, at least in the sense that you are mentally counting on the effect of these tablets, and thanks to this, the drying itself is more comfortable. But drying with fat burners also has a downside - increased aggression, so you need to be especially careful here.

Body drying for girls and women at home: diet menu for a week, a month, for every day

In general, you should exclude any fats and refined foods. Sugar and flour are completely excluded. There is also a strict restriction of cereals. While drying, you should take vitamin supplements.

After all, carbohydrates contain many vitamins. Below are several tables with a sample menu for drying the body and a list of permitted products.

Body drying for girls and women at home: diet menu for a week, a month, for every day

conclusions

This diet is suitable for quickly drying the body for women. If you are clear about the pros and cons of this diet, then you can begin to act.

• The cutting diet should be used only after preparing your body physically,
• Be sure to follow the tips and step-by-step instructions exactly.
• You cannot create sudden stressful situations for the body; everything must be done gradually.
• The key to success is proper nutrition combined with a healthy lifestyle.

In this case, a positive result will not be long in coming.

Body drying protein for girls and women: how and which one is best to take?

When drying your body, instructors and trainers recommend taking protein. This is a building component for muscles. It is proteins that are the building material for building a beautiful body contour. At the same time, protein does not turn into fat and a lot of the body’s energy is spent on its processing.

Protein Review:

• Whey. Recommended to use immediately after training. It will make up for protein deficiency in a short time.
• Casein . This is a slower protein that takes time to process and absorb. It is best to take it in the morning and before bed.
• Soy. Recommended for vegetarians or people who suffer from lactulose intolerance.

The amount of protein is selected based on body weight. It is best if your trainer calculates the norm for you.

Body drying protein for girls and women: how and which one is best to take?

Preparations for women's body drying: list

There are a lot of drugs that can make drying the body more effective. Such preparations usually contain herbal ingredients.

Review of preparations for drying the body:

• Energy. These are drugs that improve the overall bonus of the body and increase its endurance. Typically these are preparations based on guarana, caffeine or green tea.
• Beta receptor stimulants. These are substances that speed up metabolism. Thanks to this, carbohydrates are absorbed faster and are not stored as fat.
• Blockers . These are drugs that block the breakdown of fatty acids. Thanks to this, fat is not absorbed into the body.
• Vitamins with minerals. These are necessary medications during drying. They saturate the body with energy and prevent exhaustion.
• Vasodilators. These include arginine and nitric oxide boosters.

Now there are many similar drugs in the pharmacy. The most popular are substances from TM Nutrex, Cloma Pharma, Innovative Labs.

Preparations for women's body drying: list

What can you eat when drying a woman’s body, and what can’t you eat?

Authorized products:

• Vegetables
• Dairy
• Lean meats
• Soybeans
• Eggs

Prohibited products:

• Sweet fruits
• Pasta
• Grains that digest quickly
• Confectionery
• Sausages

What can you eat when drying a woman’s body, and what can’t you eat?

Day 6 drying

Breakfast:

• 1 small fried waffle crust, topped with 1 tablespoon peanut butter and half a sliced ​​banana;
• 240 grams of low-fat milk.

Dinner:

• 1 small whole grain pita bread with 60 grams of canned tuna, 1 tbsp. low-fat mayonnaise, mustard. Season with finely chopped cucumber and onion.
• 10 mini carrots;
• 180 grams of low-fat yogurt and half a sliced ​​banana.

Dinner:

• Jambalaya: Combine ¾ cup cooked brown rice, ½ cup corn, 60 grams chopped cooked chicken sausage, 1/3 cup salsa, 1 cup canned beans and reheat.
• 3 cups steamed spinach;
• 1 medium apple.

If you want drying your body in 2 weeks to give better results, then replace waffles at breakfast with a smoothie with a banana and adding 0% cottage cheese.

Recipes for women's body drying

Products should be low in calories and low in fat. Therefore, everything is steamed or baked.

Omelette with tomatoes

Hearty, high protein breakfast.

Ingredients:

• 2 eggs
• 1 onion
• Salt
• Spices
• 1 tomato

Recipe:

• In a dry grill pan without oil, fry the tomato and onion pieces
• Fill everything with beaten eggs and salt.
• Cover with a lid and simmer for 10 minutes

Omelette with tomatoes

Baked chicken with vegetables

This is a complete lunch, which consists of chicken fillet and vegetables.

Ingredients:

• 250 g chicken fillet
• 1 eggplant
• 1 carrot
• 1 onion
• 50 ml low-fat yoghurt
• Salt
• Spices

Recipe:

• Wash the fillet and remove any films from it. Brush the meat with yogurt and sprinkle with spices
• Peel the vegetables and chop finely
• Place vegetables on a piece of foil and top with vegetables
• Wrap in foil and place in the oven for 25-30 minutes

Baked chicken with vegetables

Nutrition while drying

In addition to calculating BJU, you need to focus on other principles of proper (as for the drying period) nutrition:

• the most satisfying meals are eaten in the first half of the day;
• eat small meals, at least 6 times a day;
• adhere to a healthy diet;
• create a carbohydrate deficiency.

What foods are allowed to be consumed

In practice, these tips imply that a woman gives preference to lean meat, chicken and quail eggs, sea fish and seafood. During drying, she can eat low-fat cottage cheese, feta cheese, kefir, brown risk, buckwheat, oatmeal, wheat porridge, fresh fruits, vegetables and herbs. It is critically important not to forget about polyunsaturated fats, which are essential for women's health.

Prohibited Products

But you will have to give up many tasty or familiar foods during the drying period:

• sweets, sugar and drinks containing it;
• potatoes, corn and other foods high in starch;
• animal fats and fatty dairy products;
• pastries, cakes and all flour products;
• fatty meats.

Cabbage salad for drying the body: recipe

There are many salads for drying the body. The composition may contain meat ingredients, cheese and eggs. Season the dish with yogurt or olive oil.

Ingredients:

• 250 g Chinese cabbage
• 1 boiled egg
• Yogurt
• Salt
• Garlic
• Greenery

Recipe:

• Chop the Chinese cabbage and add it to a bowl
• Add chopped egg and grated garlic
• Add greens, salt and season with yogurt

Cabbage salad for drying the body: recipe

Day 5 of drying

Breakfast:

• 1 cup of cereal (cereal rings) with ½ cup of berries, 1 tbsp. finely chopped almonds and 240 g low-fat milk.

Dinner:

• Quesadilla: Sprinkle a quarter cup of lean refried beans onto one whole grain tartilla and top with 30 grams of shredded low-fat cheese. Season everything with salsa and cover with the second tortilla. Microwave for 45 seconds;
• Season half a cup of low-fat cottage cheese with ½ cup of canned tangerine slices;
• Cucumber, cut into strips.

Dinner:

• 90 grams of baked pork tenderloin;
• 1 cup roasted acorn squash, seasoned with a pinch of cinnamon;
• 2-3 cups green salad and 2 tbsp. low-fat dressing;
• Half a cup of low-fat chilled yogurt and 1 cup of berries.

If drying the body for two weeks is very difficult, then once every 14 days you can slightly increase the calorie content of the fifth day.

Women's body drying - results: before and after photos

In the photo you can see the figure before and after drying.

Women's body drying - results: before and after photos

Women's body drying - results: before and after photos

Women's body drying - results: before and after photos

Women's body drying - results: before and after photos

Women's body drying - results: before and after photos

Reviews of the body drying diet and training from Mary Jane Bernat

The story of Mary Jane still impresses a huge number of people. After going to college, she was sexually assaulted, which left her deeply depressed and even attempting suicide. All this led to the fact that she began to gain weight, did not monitor her diet and did not devote time to physical activity.

After 8 months, she looked at her figure and realized that the 15 kilograms she had gained had turned her into a completely different person. It was then that Mary Jane decided to go to the gym, where she later found not only physical, but also mental improvement and release. She poured out all her anger and negative emotions into physical training, which allowed her not only to gain an ideal figure, but also to begin a competitive career.

Mary Jane studied various reviews of body drying before and after with photos, followed popular sports communities on various websites and Instagram. She also used popular programs from famous trainers. After some time, she began to prepare for her first performances. Her debut was 3rd place in the open class, which further inspired Mary Jane to improve her figure through training and a complete overhaul of her diet.

Workout

Day 1 (shoulders)

• Raising arms to the sides in a crossover (sitting) – 4x15;
• Seated dumbbell press – 4x8-10;
• Dumbbell swings to the sides - 3x10-12;
• Raising arms to the sides in a seated bent position – 4x12-15;
• Military bench press in a seated machine – 7x15.

Day 2 (back)

• Upper block row with a narrow grip – 4x12-15;
• Bent over dumbbell row – 4x8-10;
• Bent-over barbell row with reverse grip – 3x8-10;
• Reverse grip lat pull-down – 3x12-15;
• Pull down the block with straight arms – 7x15.

Day 3 (Quads/Abs)

• Front squats with barbell 4x6-8;
• Hack squats – 4x8-10;
• Bench leg press – 4x12-15;
• Seated leg extensions – 7x15.

Day 4 – rest

Day 5 (caviar)

• Lying leg curls – 4x8-10;
• Standing leg curls – 4x10-12 for each leg;
• Romanian deadlift – 4x10-12;
• Seated leg extension – 7x15.

Day 6 (chest/arms)

• Arm extension on the upper block – 4x12-15;
• French bench press – 4x8-10;
• Push-ups on parallel bars – 4x10-12;
• Barbell curl for biceps – 3x8-10;
• Alternating dumbbell lifts on a Scott bench – 3x8-10;
• Hammer biceps curl – 3x10-12;
• Lower pulley biceps curl (rope handle) – 7x15;
• Bench press on an inclined bench (medium grip) – 4x8-10;
• Dumbbell bench press on an inclined bench – 3x8-10;
• Dumbbell fly on an inclined bench – 3x12-15;
• Dumbbell bench press on a horizontal bench – 3x12-15;
• Butterfly trainer - 7x15.

Nutrition

Almost all reviews with photos of Mary Jane drying her body clearly demonstrate how important nutrition plays in the process of body transformation and preparation for competitive performances. Her diet is as simple and balanced as possible, so you can keep track of all the nutrients and calories.

Meal 1

• Egg whites (4 pcs.) + whole eggs (2 pcs.);
• Oatmeal (1/3 cup);
• Grapefruit (1/2).

Meal 2

• Protein (2 servings);
• Almond oil (1 tbsp);

Meal 3

• Chicken breast (120 grams);
• Green salad (1 cup);
• White rice (half cup).

Meal 4

• Tuna (120 grams);
• Green salad (1 cup;
• Avocado (1\2).

Meal 5

• Protein (2 servings);
• Sweet potatoes (120 grams).

Meal 6

• Steak (120 grams);
• Green salad (1 cup).

We hope that these real stories and reviews about body drying can motivate you to new achievements!

0 7

Did you like the article? Share with friends:

We recommend reading:

Body drying for women after 40 years

Fitness Women - Motivation

Women's fitness is a terrible force!

Body drying results for girls with before and after photos

Drying the body of girls and women: reviews

Now they have not come up with a more effective and faster way to lose weight than cutting and a carbohydrate-free diet. Below are reviews of girls who managed to lose weight by cutting and make their bodies more beautiful.

Reviews:

Oksana, Tula. I was on strict drying for 1.5 months. Got rid of 7 kg. At the same time, I didn’t have much fat anyway. I feel good because I ate food and did workouts according to a special program selected by the trainer.

Elena, Moscow. From time to time I use drying to get my body in order. I don’t consider myself a fit person, although I go to the gym 3 times a week. I lost 3 kg in a month. At the same time, the difference is colossal. The stomach disappeared and the muscles became visible.

Olga, Saratov. This was my first time drying. The main advantage is that there is no constant feeling of hunger. At the same time, the weight melts before our eyes. I was drying for 35 days, during which time I lost 4 kg. Very pleased.

Drying the body of girls and women: reviews

Cutting is not a diet, but a special method of nutrition and training aimed at reducing body fat and increasing muscle mass. With its help you can make your body beautiful.