Drying the body for girls, training and nutrition. Drying the body for men: a killer training program. Selecting quality fats

Dozens of fashionable glossy magazines promise young girls weight loss by drying at home in almost a week. Is it that simple? Alas, dreams of toning your body do not come true so quickly.

However, you can give your muscles definition and get rid of excess subcutaneous fat if you follow two important rules. By the way, in addition to acquiring attractive forms, the girl will discover that the method is harmless to her own health.

What is drying?

Drying results last for several weeks

The concept came into use from bodybuilding. Bodybuilders call cutting the process of getting rid of subcutaneous fat in order to give aesthetic relief to the muscles. The main goal of bodybuilders is to gain a toned body; for most girls who decide to try drying on themselves, it is to get rid of unnecessary pounds. Another important plus is that you can get in shape at home.

professional athletes who practice training in “mass gain - cutting” cycles;
men or women with acceptable muscle mass and body fat of 20% or more.

There are two groups of people for whom drying is strictly contraindicated:

overweight men or women(in their case, you first need to establish nutrition, increase physical activity, and only then move on to drying);
people who are underweight (or underweight), who first need to adjust their diet.

Cutting is a complex process that involves following a special low-carbohydrate diet and performing special physical exercises over several weeks or months.

The second component needs to be considered in more detail.

Body drying exercises for girls at home

You need to perform the exercises with light weight, at a fairly fast pace

Professional bodybuilders dry under the strict supervision of a trainer. They record the amount of food they receive, follow their diet to the minute, and subject themselves to grueling physical activity almost every day.

Girls who want to lose weight using the bodybuilder method for the first time will not have to make such sacrifices. You just need to adjust your diet and add a few useful exercises for certain muscle groups.

There is no need to sharply load the body or change the usual diet - the body may react negatively.

Physical activity is an essential component of proper drying of the body. Experts recommend performing the following exercises for the following muscle groups 4-5 times weekly:

hands ( , )- , ;
- lifting legs while hanging on the bar;
buttocks- (with and without load);
legs- at a moderate pace and .

If you don't have dumbbells, 1.5 liter water bottles will do.

The given exercises are a basic set for a girl who rarely comes into contact with sports. As muscle mass, professionalism and self-confidence grow, additional exercises are added.

Sample training programs

Jumping rope, if intense enough, can replace cardio training

The duration of classes for beginners is 30-40 minutes. Training is carried out 3-4 times weekly (preferably Monday - Thursday - Saturday or Monday - Wednesday - Friday - Saturday).

The lesson is based on the principle, that is, a set of exercises is performed as quickly as possible and repeatedly with minor rest breaks.

Circuit training for beginners

push-ups from the floor - 15 times;
lifting legs while hanging on the horizontal bar - 15 times;
dumbbell rows, standing bent over - 15 times;
squats without load - 20 times;
jumping rope - 30 seconds.

Between repetitions, allow 3-5 rests.seconds to change projectile, The break between approaches (circles) for a beginner is 2 minutes, gradually decreasing to 30-45 seconds.

The ideal result would be to perform the scheme 9 times, but for a beginner in drying it is enough to limit yourself to 3-4 approaches.

As the complex progresses, it becomes more complex, and training is carried out 5 times a week (weekends are Monday and Sunday).

How to properly dry your belly? Video lesson:

Workout for advanced weight loss enthusiasts

When running, all the main muscle groups of the body work and a large amount of energy is consumed, which leads to weight loss

Incline dumbbell rows - 15 repetitions;
squats with dumbbells - 15 times;
push-ups - 15 times;
jump rope - 1 minute;
hanging leg raises - 15 times;
dumbbell bench press - 15 repetitions;
pull-ups - 5 reps;
jump rope - 1 minute.

It is better to add exercises than to double the number of repetitions of existing ones.

Jogging twice a week can be helpful as a way to actively recover. Running at an easy pace for 30-45 minutes will burn extra calories and give you a great mood. The other two days off you just need to rest from physical activity.

A few words about nutrition

counting calories, as well as proteins, fats, carbohydrates is required

The second component of successful drying is the quantity and quality of food consumed. Proper nutrition when losing weight using the bodybuilder method is based on the following principles:

It’s better to eat a little 5 times a day than a lot three times a day;
drink plenty of fluids (1.5-2 liters daily);
2 hours before and after training, do not eat;
focus on lunch (40-50% of food taken per day), breakfast and dinner - light;
2/3 of food is absorbed in the first half of the day (before 14-15 hours);
the total calorie content drops by 300-500 kcal compared to the usual.

Allowed and necessary foods include boiled meat, lean white or red fish, egg whites, vegetables, and cereals. During drying, girls are strictly prohibited from eating fast carbohydrates (baked goods, flour, pizza, chocolate), dairy products (except low-fat cheese), and fatty foods (including those cooked in vegetable oil). It’s easy to create a menu based on the recommendations given.

Drying food:

Lyubov Ivanova

Reading time: 6 minutes

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Drying the body is a process in which a person gets rid of subcutaneous fat. With the help of drying, the athlete makes the muscles more prominent. Since not everyone can go to the gym, I will tell you how body drying is done for girls and men at home.

The term “body drying” is widely used by people involved in bodybuilding. Due to the rapid development of the fitness industry, this word began to be used to describe any weight loss, although this is not entirely correct. When cutting, the weight loss effect is achieved due to the loss of adipose tissue, not muscle mass.

During the drying process, the main emphasis is usually on preserving muscles. To achieve impressive results, you need to continue training and pay special attention to nutrition.

People who do not exercise and want to quickly lose weight through drying should understand that the resulting figure will be far from ideal. The disappeared subcutaneous fat will reveal muscles that are far from perfect and cannot boast of relief.

Body drying for men

The procedure for drying the body at home is a set of simple measures aimed at eliminating subcutaneous fat without compromising the gained muscle mass.

I note that you should dry outside the gym only under the guidance of a knowledgeable trainer and after working to increase body weight.

Why is there a need to dry the body? While building muscle mass, guys do not pay attention to nutrition and consume almost everything. They often include sports supplements in their diet that accelerate muscle growth.

Naturally, along with muscle growth, fat appears on the body. To make a man's figure look flawless, it is necessary to get rid of fat and emphasize muscle definition. This is exactly the effect achieved by drying the body.

The process of drying the body is based on a complete change in nutrition. Fats and carbohydrates are excluded from the diet, the main emphasis is on protein foods. Such a diet without proper training and experience is a dangerous undertaking. You can dry your body only if there are no medical contraindications. It is not recommended for organ diseases.

In addition to a protein diet, a strict daily regimen and regular exercise must be observed, taking into account age and body type. Below I will discuss in detail the nutritional features and training program.

Training program for men

It is much more convenient to train in the gym, since the necessary sports equipment is available there. At home, you should have a training program and sports equipment at hand.

When working out at home, you will have to increase the duration of your workouts and reduce the working weight. Aerobic exercise is considered ideal. Such exercises quickly burn fat, and a protein diet preserves muscle volume.
You can effectively exercise at home with dumbbells, a barbell and a jump rope. A bicycle or roller skates will provide excellent results. If you don’t have such sports equipment in your arsenal, a yard horizontal bar and parallel bars will come to the rescue. The main thing is that during the training the load is distributed evenly. In this case, you need to pump up all the muscles.
Through regular home workouts you will gain experience. As a result, while examining your figure, you will be able to identify muscle groups that are poorly trained and adjust your training program to eliminate this deficiency. Even if you study at home, use a program developed by a professional taking into account your individual data.
Sports preparations for drying the body. When a person trains at home, we are not talking about sports nutrition. You can limit yourself to a vitamin-mineral complex that will help fill the deficiency of nutrients.
I do not recommend using professional fat burning supplements on your own. It is better if a professional trainer helps in this matter.
The duration of home drying for the first time is five weeks. Professional athletes carry out drying for three months, however, they are guided by a special program developed taking into account the characteristics of the body.

The choice of specific exercises for drying the body is huge. A professional trainer will help you choose the optimal complex for home training. The consultation will not cost too much, but the money spent is more than compensated by the results obtained.

Video example of drying 8 kg of fat in 8 days!

Diet and menu for men

Now we will talk about the peculiarities of nutrition during drying.

The breakdown of subcutaneous fat deposits is a complex and energy-consuming process. When there is a sugar deficiency, the body uses muscle glycogen, and only then subcutaneous fats. How should you eat so that your diet provides such an effect?

During drying, eat foods low in carbohydrates. The list includes meat broths, mineral water, boiled seafood, boiled eggs, dairy products, fish and white meat, cucumbers, cabbage, radishes, green peppers, herbs and zucchini.

Prohibited foods include bread, sweets, pastries, salt and starchy vegetables. I present a generalized version of the male diet during drying, breaking it down by week.

First week . The daily intake of carbohydrates per kilogram of body weight should not exceed 2 grams. Number of meals per day – 6. Include egg whites, low-fat cottage cheese, brown rice, cheese, boiled chicken breast, unsweetened fruits, vegetables and vegetable oils in the diet.
Second week . From the second week, the diet becomes stricter, and the norm of carbohydrates per kilogram of body weight is reduced to 1 gram. During the first half of the day you can eat porridge. Eat no more than 120 grams of food at a time.
Third week . Reduce carbohydrates (per kilogram of body weight) to 0.5 grams per day. The frequency of meals does not change, and remove fruits and cheese from your diet.
Fourth week . A single serving of porridge should not exceed 6 spoons, and the list of prohibited foods includes carrots and radishes. If weakness, drowsiness and dry mouth appear, retreat from the diet, as these are signs of blood oxidation. Carbohydrates will help eliminate discomfort.
Fifth week . After a month, reduce the daily carbohydrate intake to 50 grams per day. Eliminate all cereals from your diet. You are allowed to eat salads, fresh vegetables and herbs. Lack of plant fiber can lead to ketone poisoning.
Sixth week . The diet becomes extremely poor, and the menu is very limited. Exclude dairy products from the diet, as they contain sugar, which is prohibited at this stage of drying.
Seventh week . From this moment, you can begin a gradual exit from the diet, and increase the amount of carbohydrates to 0.5 grams per kilogram of body weight. Add fresh vegetables and seafood to your diet.
Eighth week . Gradually introduce carbohydrates into the diet, enriching the menu with cereals, fruits, dairy products and vegetables. Move in the opposite direction.

Drying the body for girls at home

Many girls have heard about drying the body at home, however, not everyone understands what this weight loss technique represents.

Drying the body comes down to quickly and effectively burning fat mass. This method of losing weight is preferred by professional bodybuilders when preparing for competitions.

According to professionals, you should not get carried away with this technique, since drying muscles with a sharp loss of fat deposits is a lot of stress for an unprepared female body, which often leads to undesirable consequences.

Drying the body is the final stage of a special diet, the results of which must be supported by intensive training, an adjusted daily routine and proper nutrition.

Training program for girls

For each girl, the training program for drying the body is individual. The recommendations are general in nature.

Strength training should involve all muscle groups. If you don’t do this, the body will consider muscle mass as an “unnecessary load” and destroy it.

Experts advise combining training with aerobics. Aerobic training complements strength training. However, you should not overdo it. Aerobics burns fat, but during drying the body experiences a deficiency of nutrients, so the process of burning muscle mass can begin.
There is no universal set of exercises. Only a professional trainer can choose the ideal option. When drying the body is performed at home, it is necessary to regularly monitor changes in the body. If even a slight distortion appears, the program must be corrected immediately.
Include a couple of sets of ten repetitions on a jump rope in your home workout.
Running in the park is a great addition to your main workout. Run for 30 minutes. Running will pump up your legs and eliminate fat.
Alternatives to running are walking, swimming, team sports: football, basketball, volleyball.
According to generally accepted opinion, a person burns much more energy in the morning than in the afternoon or evening.

For home drying to be highly effective, support your workouts with proper nutrition.

Training program video

Diet and menu for girls

It's time to talk about nutrition when drying a woman's body. The diet and menu during this period includes protein-rich foods that help increase muscle mass.

Include chicken breast, lean fish, eggs, milk and cottage cheese in your diet. Cook the chicken without skin and boil the eggs.
During drying, exclude smoked foods, fatty and fried foods, canned food and pickles.
When drying the body, it is better to steam or boil food. You should focus on fiber-rich greens and vegetables.
The number of meals is at least eight, every two hours.
Create a calorie chart.
Give up sweets. Exclude cookies, sweets, flour products, baked goods and spices from your diet. You can replace it with a moderate amount of fruit.
Drink up to three liters of liquid per day. Avoid coffee as it removes water from the body. Instead, I advise you to drink green tea.

During the diet, it is not prohibited to arrange fasting days. Once a week you can eat anything in moderation. This will provide psychological relief and allow you to maintain your routine. Girls with enviable willpower do without it and achieve impressive results.

The subtleties of fat burning and dieting for girls are discussed in the video

Let's divide body drying for girls into 3 stages. If you follow the instructions, everything will definitely work out, and the body’s reaction to changes will be less pronounced.

At the initial stage, include carbohydrate-rich foods, vegetables and boiled foods in your diet. After a few days, begin a smooth transition to protein. Eat in small portions.
After 15 days, you can treat yourself to a small amount of sweets, which will normalize blood sugar. Eat carbohydrates in the first half of the day, proteins in the second. It should be cooked with olive or linseed oil.
The third stage of drying the body is the toughest. Reduce protein consumption to 5% of body weight, and the daily carbohydrate intake to 80 grams. Supplement your diet with physical activity. Stretch your shoulders, work your arms, train your legs and pay attention to the development of other muscle groups.

The duration of these stages does not exceed three months. During this period you can easily lose up to 7 kilograms.

Before starting the process, you should contact a professional trainer and nutritionist to draw up a training plan and work out a diet taking into account the characteristics of the body.

In conclusion, I will add that a person who strictly follows these recommendations will lose fat tissue quite quickly. But an intensive rate of weight loss is unacceptable, so weight loss must be controlled. A girl’s body should lose no more than 200 grams of weight per day. At a higher speed, you can drive the body into a state of severe stress, as a result of which it will begin to store fat.

The human body necessarily contains adipose tissue. For a woman, the minimum figure is 12% of body weight. With an athletic build, the share of fat accounts for up to 10%.

A sculpted body is a sign of excellent health. In general, people like sculpted bodies much more than voluminous ones. Do you also want to have such a body, but you can’t? Most often, the reason lies in a lack of understanding of what is actually meant by the phrase “drying the body.” Today we will help you solve this problem and achieve the desired result. Go!

What does it mean to dry out?

Among bodybuilders with any level of professionalism, there is constantly talk about how to dry out your body for the summer. What does it mean?

Body drying is a set of activities whose main purpose is to emphasize the relief and shape of your body. That is, when cutting, you need to get rid of subcutaneous fat, as well as train very intensively.

When a person is drying, his main goal is an impeccable figure. He shouldn't be ashamed to take off his shirt on the beach. And looking at himself in the mirror, he wants to involuntarily think: “What a handsome man in front of the mirror.”

Achieving such a figure is quite simple. The main condition is compliance with all necessary rules. It happens that an athlete seems to have started to dry out, but there is no result. And why all? Most likely, because the exercises and the number of repetitions per approach are chosen incorrectly. And the athlete may not monitor his nutrition at all.

As you already understand, to effectively dry your body, you need to eat right and follow certain training principles. Let's talk about this in more detail.

Training principles

You can train both in the gym and at home. The bottom line is that bulking requires heavy weights. It is quite difficult to provide yourself with such training at home. But to dry, you need to perform a large number of repetitions per approach.

The first thing to start with is to understand whether you need this drying at all. The bottom line is that before you dry your body, you need to gain muscle mass. If you are thin, but have a burning desire to have a beautiful, ripped body, we recommend that you first gain muscle mass. Understand that first you must create something to work with.

You need to train 3 to 5 times a week. The frequency of training depends on your experience in bodybuilding. If you feel like you can train more often, go for it! The main thing is not to overwork yourself. Many people confuse the concept of intensive training with self-torture.

Working out large muscle groups

Large muscle groups include:

Breast.
Back.
Legs.

They need to be trained with both basic and isolation exercises. The ideal option is one basic exercise and three isolating exercises. By performing a basic exercise, you pump blood into the muscles and thereby prepare it for full work. And after that, for each section of the muscle group being trained, you will perform one isolation exercise.

A set of chest exercises:

Bench press.
Dumbbell flyes on an incline bench.
Dips.
Reduction of arms in a cable machine.

Training program for working out the back:

Bent-over barbell row.
Pull of the upper block behind the head.
Horizontal pull of the block to the belt.
Steps with dumbbells.

A set of exercises for the leg muscles:

Squats.
Leg extensions in the simulator.
Leg curls in the simulator.
Lunges with dumbbells.

Each exercise must be performed in three approaches. The optimal number of repetitions is between 15 and 25. Remember, if you can do more than 25 repetitions, it is better to increase the weight. The approach to muscle failure should occur around the twentieth repetition. You need to rest for 2 minutes between sets.

Small muscle groups

Small muscles include:

Deltas.
Biceps and triceps.
Corset muscles.
Forearms.
Caviar.

The principle of training is the same as when working large muscle groups, only the number of approaches is less.

Download deltas:

We work the arm muscles:

Close grip bench press.
Arm extensions on a cable.
Arm extensions with dumbbells.
Arm curls with dumbbells.
Curling arms on a cable machine.

Each exercise must be performed in two sets of 15-25 times. Rest between approaches is no more than one and a half minutes.

Everything is clear with working the calf muscles and forearms. There are not many exercises for working them out, so you can choose them to your taste.

Well-developed corset muscles look very impressive. They are an integral part of a beautiful, sculpted body. These include the abdominal and lower back muscles. To work out the lower back, the best exercise is hyperextension. And there are a lot of exercises to pump up your abs. For harmonious development, it is recommended to perform one exercise for each of its parts. We bring to your attention a very good training complex for working out the muscular corset:

Hyperextension.
Horizontal twists.
Hanging leg raises.
Side crunches.

As you may have noticed, the muscles of the corset, forearm and calf move over a small amplitude. Accordingly, a large number of repetitions is necessary to work them out well. In one approach you must perform at least thirty times. The break time between approaches is 1 minute.

Create a training program according to your preferences. The main thing is to adhere to one very important rule - all muscles must be trained once a week, and the corset muscles - 3 times a week.

Meal plan

When working on terrain, nutrition is extremely important. First of all, you should remember that drying involves high-intensity training. And it is known to promote weight loss. When you lose weight, muscle mass also decreases. Your task is to eat so that muscle mass does not decrease and subcutaneous fat does not appear. To do this, you must adhere to the following rules:

You should also drink a glass of water immediately after waking up. Not tea or coffee, but water. After 30-40 minutes, you can start breakfast. In the morning you need to eat slow carbohydrates. This is necessary so that you feel energetic throughout the day. These include various cereals and corn flakes.

For lunch you can snack on chicken soup and vegetable salad. The main thing is to exclude potatoes and pasta from your diet.

The best time to digest proteins is in the evening. This is why you need to eat steak for dinner. A more budget-friendly option could be a few pieces of boiled chicken with vegetables. Vegetables contain fiber. And it is known to help the stomach digest heavy food.

Before training, drink a protein-carbohydrate shake. You can prepare it yourself, or you can purchase it at a sports nutrition store. Carbohydrates will give you energy for your workout, and protein will keep your muscles from burning.

Immediately after training, a protein-carbohydrate window opens in your body. This is a period when the body is actively trying to restore spent energy. You only need to eat protein. It will preserve your muscle mass, and carbohydrates will be drawn from internal reserves, namely subcutaneous fat.

No need to overeat. If you're craving something to eat, fruit salad is perfect. You will be well satisfied, but you will consume quite few calories.

It must be said that it is not recommended to eat before bed. You should go to the side 3 hours after your last meal. This does not mean that you can have dinner at 11 pm and go to bed at 2 am. Maintaining a daily routine is also extremely important for the drying process of your body. The ideal time for dinner is 19-20 hours.

Body drying preparations for men

In addition to proper nutrition and productive exercise, certain medications can help you dry out. However, you should remember that you should not rely only on them. If you lead a sedentary lifestyle and drink beer, they will not help you. They only work when you are actively training. So, the most effective drying preparations are:

Drying at home

The process of drying the body for men at home is no different from drying it in the gym. The only difference is that you will have much less exercise available to you at home. So, let's figure out what we need to work out the relief at home:

Horizontal bar.
Bars.
Dumbbells.

There are horizontal bars and parallel bars in every yard. However, there is one drawback - seasonality. In winter you will not be able to practice with them, so you can buy them for home. Their average price in a set is 2500 rubles. Agree, not so much. But then you will have the body of your dreams.

Dumbbells are a little more expensive, but you don’t have to buy them, because you can take a backpack with books and any other exercises as additional weight. The training principle will be as follows:

On Monday you train your pushing muscles.
On Wednesday - pulling muscles.
On Friday you shake your legs.

To work on the pushing muscles, it is necessary to perform various push-ups from the floor and parallel bars. If there are dumbbells, then all kinds of presses and arm extensions.

To pump up the traction muscles, you need to do pull-ups and curls. And to pump up your legs, you can perform exercises from the gym complex, only without additional weight. The breaks between approaches, their number and the break between them are the same as when working in the gym.

All these rules apply to both boys and girls. Believe me, absolutely every person wants their relationship partner to have a beautiful and spectacular body.

What should every guy have? Muscles you don't have to be ashamed of. And the strength of these muscles should allow you to stand up for yourself. To have all this, you need to follow the principles we talked about today.

Now you know how to dry yourself at home and in the gym. Agree, everything is not as difficult as you thought. The main thing is to have a little patience and never skip training. Discipline yourself, and this will help you become the happy owner of a beautiful body. I wish you success!

Attention, TODAY only!

How to dry properly for muscle relief for men - how it really happens.

Options:

Age – 45 years
Height – 163 cm
Weight – 70 kg

I started strength training at the age of 17 while still in school and immediately fell in love with it. I spent all my free time in the gym. I made sure to train every day after school. At that time there was no Internet, so I got information about how to structure workouts, nutrition and supplements, and how to dry properly for muscle relief for men from bodybuilding magazines. After I graduated from high school, I began working in the nightclub industry in Dallas, Texas. I did this for many years and my lifestyle back then was not very healthy to say the least!

I drank, smoked and ate fast food a lot, especially at night after the clubs closed. At the time, my training was sporadic at best.

What was the turning point for you?

After about three years of eating fast food every day and shirking consistent workouts, I gained a lot of excess weight. I had lost the muscle mass that I had gained in previous years and was generally unhappy with my body and mental state. Too much partying and eating and lack of exercise took its toll! One day on the Internet I came across a photo of the athlete Pham “Flexx” Vu and read an article about him and his advice on how to dry out a man’s body. I was instantly inspired by his physique. When I saw an Asian guy with a figure like that (I'm half Asian myself), it really motivated me. I remembered how I felt in the past when I trained and realized that I had to get back into the sport. My goal was to dry my body for sculpted muscles.

It was at that moment that I decided to get to work and was able to make major changes. I started going to the gym almost every day and even tried to start eating better.

What was the most difficult part of your transformation?

The most difficult thing was just to start and figure out how to dry properly for men who are no longer 20 years old, their metabolism is not so fast and fat is not lost so easily. I didn't have a gym membership at the time, so I forced myself to run almost daily. I'm not a runner at all, but I knew I had to start somewhere and started doing cardio to lose fat. Gradually I managed to increase my running distance to 5 km, and several times I ran 10 km, which was a great result for me.

When I finally bought a gym membership, I started doing strength training. It was an amazing feeling!

What motivates you to stay dry and work even harder?

Knowing that at 45 years old you can compete in Men’s Physique Pro is very motivating for me. I am one of the oldest athletes in the IFBB. Also, not many professional bodybuilders come out of Minnesota, where I'm from. I want to show athletes how to cut body fat for men.

My goal is to inspire you to work hard to achieve your dreams at any age!

What are your plans and where do you see yourself in the next year?

My main goal is to win professional competitions and qualify enough to take the Olympia stage.

I would like to continue competing in the IFBB. Perhaps I will even challenge myself and decide to compete in the new “Classic Physique” category.

What is your approach to training?

Since I am 45 years old, my body cutting program for men is not as rigorous as it used to be, I do not train as hard as in the old days. My goal is to reduce the likelihood of injury. Typically, I focus on the movements, vary the tempo, and focus on contracting the muscles during each rep. In addition, I strive to maintain tension in the muscles throughout each set. In my opinion, this is very important.

Drying training program

Monday: Legs/Shoulders/Abs

Squats 4 x 8-12
Front squats 3 x 10-12 (Superset)
Leg extensions 3 x 10-12
Romanian Deadlift 3 x 10-12 (Superset)
Leg curls 3 x 10-12
Seated calf raise 5 x 15-20
Seated dumbbell overhead press 4 x 10 (Superset)
Seated lateral raises 4 x 10
Hanging leg raises 3 x 15
Russian twist 3 x 20
Body tilts in a crossover with a rope 3 x 20

Tuesday: Back/Biceps

Pull-ups 4 x 15
Bent-over barbell row to chest 4 x 10-12 (Superset)
Block row to the waist while sitting 4 x 10-12
One-arm dumbbell row 4 x 10-12
Pull-down of the upper block behind the head 4 x 10-12
Pullover with dumbbell 4 x 10-12 (Superset)
Lowering straight arms in a crossover 4 x 10-12
Barbell curl 3 x 10 (triple drop set)

Wednesday: Chest/Triceps

Bench press with dumbbells 4 x 8-12
Smith machine incline bench press 4 x 8-12 (Superset)
Incline Dumbbell Raises 4 x 8-12
Bench press on an inclined bench with your head down in the Smith machine 4 x 8-12 (Superset)
Crossover 4 x 8-12
Crossover Arm Extension 3 x 10 (triple drop set)

Thursday: Shoulders/Abs

Barbell Overhead Press 4 x 10-12
Standing dumbbell lateral raises 3 x 10 (triple drop set)
Front dumbbell raises 4 x 10 (Superset)
Bent-over dumbbell raises 4 x 10
Crunches 3 x 20
Leg raises 3 x 15

Friday: Hands

Barbell curl for biceps 4 x 8-12 (Superset)
French press with dumbbells 4 x 8-12
Lifting dumbbells for biceps with a hammer grip (Superset) 4 x 8-12
Arm extensions in crossover 4 x 8-12
Lifting dumbbells for biceps with support on the elbow 3 x 10-12
Arm extension back in crossover 3 x 10-12

Saturday: Training lagging muscles

On Saturdays I train lagging muscle groups. For example, I work on the upper chest, lats and legs.

Sunday: Rest

Recovery

This is my cutting routine for men when I'm preparing for a competition.

What's the secret to your amazingly developed upper and lower abs?

The secret is to perform different exercises to dry the body for each of these muscle groups. To work on the upper abs, I use different types of crunches, and to work on the lower abs, I use hanging leg raises (a lot).

Do you reduce your water intake before performances? What works best for you when preparing for a show?

This season, during the last week before the show, I "loaded" with water. Let's say if a show is scheduled for Saturday morning, I drink 5.5 liters of water a day a few weeks before. As soon as the last week of preparation begins (Monday and Tuesday), I increase my water intake to 7.5 liters. Then, on Wednesday and Thursday, I drink 9.5 liters. The day before the show, my water consumption reaches 11 liters per day.

On race day, if I'm thirsty, I just take a small sip of water or drink a little just to wash down my food.

Diet for drying the body

How do you approach nutrition?

When preparing for all my shows, I carefully select my diet when drying my body.

In the off-season, when I'm not competing, I follow the 80/20 rule. That is, during the week, 80% of my diet consists of healthy foods, and 20% is whatever I want.

For example, from Monday to Friday evening I eat “proper” food. On Friday night it's cheat meal time and I eat whatever I want. I do the same on Saturday and Sunday.

Effective drying in 8 weeks

Detailed diet. Tables BJU + fiber

Do you eat bulk and dry out, or do you stay in the same shape all year round?

I try to stay ripped all year round and keep my body fat to no more than 10% so when I'm training for a show I don't have to follow any strict weight loss diets.

Daily Diet:

This is my menu when drying the body to burn fat and work on relief.

First meal: ½ scoop of protein, 1 cup of oatmeal, 1 tablespoon of peanut butter, 1 protein shake mixed with 1 cup of egg whites and ½ scoop of protein
Second meal: 1 cup beaten egg whites, 1 cup spinach, ½ cup pepper, ½ avocado, 1 tortilla
Third meal: 170g chicken, 1 cup jasmine rice and 1 cup broccoli
Fourth meal (after training): 1 cup egg whites, 1 scoop of protein and 1 apple or banana
Fifth meal: 93 percent ground beef (or turkey), 1 cup sweet potatoes and 1 cup broccoli
Sixth meal: 170 g tilapia or white fish, 1 cup spinach and 6 asparagus spears

Do you have a sweet tooth? Are there any foods you couldn’t live without, and how do you manage your appetite in general?

Yes, I have a big sweet tooth! ( Laughs) My favorite food is probably ice cream, if you can call it food. ( Laughs). Otherwise, I'd say pizza.

To avoid unnecessary temptation, I prepare meals for the week ahead and always keep high-calorie foods in my bag. This really helps me stick to my diet.

What supplements should I take while cutting?

Sports nutrition for drying the body for men, presented below, is divided into supplements that are taken all year round, and those specifically for drying.

All year round:

Whey Protein
Creatine
Glutamine
Vitamins
Fish fat
Pre-workout supplements
BCAA/EAA (Essential amino acids)

Intimedrying:

L-Carnitine (Liquid)
Conjugated linoleic acid
Fat burner

What are the three best tips you can give men on how to dry properly?

Eat according to your goals. Food is critical!
If you want to see results in the shortest possible time, be as consistent as possible with your training and nutrition.
Learn to be disciplined. There will be many obstacles and difficulties on your way. This applies to both training and diet. The more disciplined you are, the better the results will be!

Favorite Quote:

“To hell with circumstances, I create opportunities.” Bruce Lee.

Drying the body is a very complex process aimed at reducing fat tissue. For the sake of this process, a person drives himself into the strictest limits, which he must strictly observe. For girls, the drying phase is a particularly difficult process, since they genetically have a higher percentage of adipose tissue, which they need for a harmonious existence. Weight loss during the drying phase involves a special diet and training regimen. So, let's find out everything about drying for girls in more detail!

Why do girls need body drying?

Girls need drying to create an impeccable, or close to impeccable, shape, both for bodybuilding competitions and for personal body improvement, because a beautiful, toned body for girls is a very important component. The process not only makes you look better, but also gives you confidence and improves your psychological state.

However, when cutting for personal purposes, not for competitions, the main thing is not to overdo it, since this process is grueling and complex, and a minimal amount of fat tissue for a girl is fraught with deterioration in well-being, both in terms of emotional and physical health!

Side effects of the drying process for girls

During drying, athletes feel a loss of strength, since due to the diet, the consumption of the main source of energy - carbohydrates - is reduced to a minimum.
Also, obtaining a sufficient amount of substances useful for the body’s functioning is also reduced. There are problems with sleep, nervousness and irritability, and dizziness. Nevertheless, giving up carbohydrates can quickly reduce fat mass, however, due to the lack of an energy source - carbohydrates, and especially simple carbohydrates, the body begins to replenish energy reserves through protein molecules. If there is insufficient amount of protein received from the outside, that is, from food, the body will obtain protein by breaking down muscle fibers for energy.

Body drying diet rules for girls

One important aspect of the drying phase is diet. The main rule of the diet will be to reduce carbohydrate intake as much as possible. Some athletes consume 1-2 grams of carbohydrate per kilogram of their body weight. The lion's share of food at the drying stage is protein products. Moreover, not all protein products are suitable for a diet, and their preparation is very unusual, for example, athletes boil chicken meat (fillet or breast) for a long time to obtain a product with a minimum fat content. This product is an excellent building material for muscles and the only source of energy, while not being a source of deposition of new fat molecules.

Nutrition: calculation of KBZHU for drying for girls

Calculation formula: weight in kilograms * 24 kilocalories.

For example, multiply 60 kg by 24 = 1440 kcal - daily requirement.

Now we calculate the BJU

Squirrels.

Protein should make up 60% of your total calorie needs.

60% of 1440 = 864 kcal from protein (1440*0.6).

864/4 kcal (4 kcalories in one gram of protein) = 216 g – the need for pure protein per day.

Carbohydrates.

20% of 1440 = 288 kcal from carbohydrates (1440*0.2).

288/4 kcal (4 kcalories in one gram of carbohydrate) = 72 g – the need for net carbohydrates per day.

Fats.

20% of 1440 = 288 kcal from fat (1440*0.2).

288/9 kcal (9 kcal in one gram of fat) = 32 g of fat is the norm per day.

How long does body drying last for girls?

The drying process takes from one to two months. A longer period can lead to serious deterioration in health, both physical and emotional. The risk of breaking your diet also increases, which will lead to rapid accumulation of fat.

The drying stage must be approached as seriously as possible, because the athlete’s body is subjected to severe physical and emotional stress. During a strict diet with minimal carbohydrate intake, the nervous system is depleted. Before starting this complex process, you need to carefully weigh the pros and cons, undergo an examination and make sure that there are no contraindications for drying.

The drying process cannot be started abruptly, as it is stressful for the body. The best option would be to reduce fats and carbohydrates prematurely; you can give up sweets and eat only complex carbohydrates. But that's not all. Before a full-fledged drying regime, gradually reduce the amount of complex carbohydrates and calorie intake.

Fatty fish.
Pork and lamb.
Smoked meats and pickles.
All cereals except buckwheat and unpolished rice.
Flour and confectionery products, sugar, fruits.
Vegetables that contain a lot of sugar and starch.
Spices and other flavor enhancers.
Juices and compotes, other drinks containing sugar.
Milk and cottage cheese, butter, yoghurts, fermented baked milk and kefir.
Naturally, alcohol is also prohibited.

Menu for drying the body for girls for a month by week

1 Week

The first week will be the preparatory stage of drying, during which a gradual rejection of unwanted products occurs.

Monday

Meal 1 – oatmeal with apples or berries.
Meal 2 – vegetable soup with chicken broth.
Meal 4 – soft-boiled eggs with cucumbers and herbs.

Tuesday

Meal 1 – omelet with tomatoes or cauliflower.
Meal 2 – cottage cheese with fruit.
Meal 3 – rice with vegetables.

Wednesday

Meal 1 – oatmeal, 1 green apple.

Thursday

1st meal – rice with fruits or berries.
Meal 2 – fish with vegetables.

Friday

Meal 1 – omelet with cottage cheese.
Meal 2 – fish soup.

Saturday

Meal 1 – muesli, coffee with milk.
Meal 3 – steamed fish with vegetables.

Sunday

1 meal – buckwheat, 1 apple.
Method 2 – cottage cheese.
Meal 3 – rice with meat.

2 week

From the second week, fruits and dairy products are removed.

Monday

Meal 1 – oatmeal.
Meal 2 – chicken broth soup.
Meal 3 – steamed fish with vegetables.
Meal 4 – eggs with cucumbers and herbs.

Tuesday

Meal 1 – omelet with cauliflower.
Meal 2 – buckwheat and eggs.
Meal 3 – rice with vegetables.
Meal 4 – baked chicken with vegetable salad.

Wednesday

Meal 1 – oatmeal.
Meal 2 – buckwheat with baked fish.
Meal 3 – scrambled eggs with vegetables or seafood.
Meal 4 – boiled beef, cucumbers, greens.

Thursday

1st meal – unpolished rice, eggs.
Meal 2 – fish with vegetables.
Meal 3 – unpolished rice with vegetables.
Meal 4 – chicken fillet with vegetables.

Friday

Meal 1 – omelet with herbs.
Meal 2 – fish soup.
Meal 3 – buckwheat with meat cutlets.
Meal 4 – boiled chicken fillet with vegetables.

Saturday

Meal 1 – oatmeal or millet with eggs.
Meal 2 – cabbage rolls with pepper, rice and minced chicken.
Meal 3 – steamed fish with vegetables.
Meal 4 – squid salad, greens, vegetables.

Sunday

1st meal – buckwheat, chicken fillet.
Meal 2 – rice with meat
Meal 3 – beef, salad.
Meal 4 – boiled eggs, 1 cucumber.

3 week

This week, cereals with a high glycemic index are excluded, and proteins predominate in the diet.

Monday

Meal 1 – brown rice, 2 eggs.

Tuesday

Meal 3 – fish with vegetables.

Wednesday

Meal 1 – rice, eggs.

Thursday

Meal 2 – buckwheat with vegetables.

Friday

Meal 2 – buckwheat with meat.
Meal 4 – pollock with cucumber.

Saturday

Sunday

1st meal – buckwheat with meat.
Meal 2 – tuna with vegetables.
Meal 3 – rice with chicken.

4 week

The fourth week on the list of products repeats the third; dishes, like products, can be changed by day and adjusted to your own preferences.

Monday

Meal 1 – brown rice, 2 eggs.
Meal 2 – rice, boiled beef.
Meal 3 – chicken fillet with vegetables.
Meal 4 - boiled squid, cucumbers, greens.

Tuesday

Meal 1 – omelette with seafood.
Meal 2 – buckwheat with steamed fish cutlets.
Meal 3 – fish with vegetables.
Meal 4 – chicken or egg whites, cucumbers.

Wednesday

Meal 1 – rice, eggs.
Meal 2 – rice, baked turkey.
Meal 3 – seafood salad.
Meal 4 – baked turkey, cucumbers, greens.

Thursday

1st meal – rice with seafood.
Meal 2 – buckwheat with vegetables.
Meal 3 – hake with steamed vegetables.
Meal 4 – boiled veal or chicken, vegetables.

Friday

Meal 1 – fish chops with rice.
Meal 2 – buckwheat with meat.
Meal 3 – salad with egg, tuna and Chinese cabbage.
Meal 4 – pollock with cucumber.

Saturday

Meal 1 – omelette with rice and seafood.
Meal 2 – cabbage, cucumber and chicken salad.
Meal 3 – buckwheat with baked chicken or turkey.
Meal 4 – baked meat with fresh vegetables.

Sunday

1st meal – buckwheat with meat.
Meal 2 – tuna with vegetables.
Meal 3 – rice with chicken.
Meal 4 – eggs, cucumber, Chinese cabbage.

If you want and need to continue drying, you can repeat the diet of the fourth week, swapping foods in places until the menu is not so varied, and the foods are repeated for several days in a row. At the end of drying, gradually return to the diet of the second, then the first week. This way, both the entry and exit of the diet will be safe. To maintain results, it is better to eat approximately according to the principle of the first week.

Exit from drying

This is also an important stage. Drying is a diet. Take your time to introduce familiar foods and ingredients into your diet. Increase the amount of carbohydrates gradually. In the first week after drying, gradually increase your carbohydrate intake to thirty percent of the total amount of food consumed. During this period, it is important to add a small amount of low-sugar fruits to your diet. Gradually increase the variety of meat and fish products, as well as their fat content.

After drying is complete, you should add low-fat dairy products and increase your intake of complex carbohydrates to forty percent. To maintain good physical shape and appearance for a long time, do not consume simple sugars, such as confectionery and flour products.

A set of exercises for drying the body for girls at home

To train dry at home, you need to perform a cycle of exercises. As an example, let's take a complex that must be repeated four times.

Exercises should be performed in the shortest possible time, that is, reducing the intervals between exercises to a minimum.
There should be three or four of these a week.
Each exercise is performed for twenty to twenty-five repetitions.
Between cycles you can rest for no more than three minutes.
The athlete must first warm up his muscles and joints.

So, here is a list of exercises for one cycle: