Drying is one of the techniques that allows you to make the body slender and embossed. This is a whole complex of activities aimed at achieving a specific goal. Before you figure out how to dry the girl, you need to understand what this concept includes. Many people think that this technique involves the removal of fluid from the body, but in fact this is an incorrect opinion and we will get rid of subcutaneous fat. At the same time, a certain set of measures helps to work out the muscular relief. To achieve results and not to do harm to health, it is necessary to strictly observe all rules.
How to dry properly for weight loss - food specialties
Many for fat burning try to reduce the caloric content of the diet as much as possible, and also use different fat burners , but this way can lead to serious health problems, and the muscles from such a choice will suffer greatly. Drying involves changing the ratio of carbohydrates, proteins and fats:
- Proteins are the main building material of muscle tissue, so they must regularly enter the body. The daily protein norm for a girl should be 60% of the total caloric value.
- Carbohydrates, as you know, are divided into simple and complex, so the latter can be eaten during drying and their quantity should not be more than 30% per day. To properly dry, reduce the amount of carbohydrates gradually, since sudden changes will adversely affect the health status. For example, in the first week of drying, reduce the value to 40%, and after seven days to 35% and then to the required level of 30%.
- Fats are considered the most important enemies of a slender body, but they must also enter the body during the drying period. Their rate should not exceed 10%. To give preference to oily fish, nuts and butter.
Understanding how to dry properly for muscle relief, it is worth saying that calculating the daily rate of calories is necessary, given that 1 kg of weight should account for 35-40 kcal. There is one more rule - fractional food in small portions. Between meals should not be a lot of time and the optimal number of servings per day - 5-6. It is not forbidden to eat even before going to bed, but in this case it is worth choosing a portion of cottage cheese for the menu. It is recommended to use a multivitamin complex.
It is necessary to dry the girls, maintaining the water balance, as water is the main assistant in losing weight. To calculate the required daily volume, it should be borne in mind that for 1 kg of weight you need 30 ml of clean water.
How to dry properly for girls for relief - training
Another important component, without which it is impossible to achieve the set goals. Experts do not recommend training for wear, as the diet will suffer serious changes and it will be difficult for the organism to withstand heavy loads.
The basic rules of training during drying:
- If the classes take place in the hall, that is, you prefer the power loads, it is important to significantly reduce the working weight and perform the exercises at a fast pace, making many repetitions. Work is not to the point of muscle failure,
but before the burning. Breathing should not go badly. - For drying, many prefer aerobic exercise. It is important to practice regularly, while combining power and aerobic training is allowed. It is best to exercise on an empty stomach, but if it is so difficult, then do it only an hour after eating.
- For home exercises it is recommended to choose an active direction, which implies the performance of exercises at a fast pace.
If you follow all the rules, you can see a good result in two weeks. Please note that it is forbidden to stay in the drying mode permanently.