Drying food for men and girls

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-15 16:28

Athletes carefully monitor their bodies. And before the competition, training becomes even tougher. In order for the body to look beautiful, you need to burn subcutaneous fat. But this must be done in such a way that the muscles do not “burn out” during weight loss. This is a very complex process that requires not only patience and willpower, but also certain knowledge.

Losing fat not easy

Now we will try to answer the question of what is drying the body. It consists in drying the fat layer to give your body a toned, embossed look.

This is a very long and serious process, because for many of us it is not easy to get rid of extra pounds. The result can only be achieved with the help of special physical activity and proper nutrition.

But in this difficult matter, you should not starve at all! Proper drying of the body is very important. Nutrition, menus and workouts must be correct.

It is important to put your diet in order so that the body receives all the minerals and vitamins it needs. Simple fasting will deplete more than just body fat. The proteins necessary for the life of the body will be taken from the muscle tissue, which will lead to its decrease. And the athlete really does not want this: at competitions it is necessaryshow not your harmony, but the relief and size of all muscles.

In normal life (between competitions) a bodybuilder can seem like just a big, "puffed up" athlete. Sometimes you can’t see the press cubes and well-defined back muscles. All this beauty is hidden under a thin layer of fat, because there is no need to constantly go "dried".

Dietary recommendations

Here are some tips to help you create a balanced dry diet for men and women:

1. You should always have breakfast, because in the morning your body is weak and needs reinforcement.
2. You should not eat up at night: you can drink a little kefir or eat fruit, but in no case should you take heavy meals, otherwise the body simply will not keep up with you.
3. Drying food does not tolerate long breaks between meals, eat 3-5 times a day every 4-5 hours.
4. Don't let your protein decrease - add foods like lean meat, fish, eggs to your diet.
5. During drying, you will have to part with such many favorite products as mayonnaise, ketchup, all kinds of sauces. Also, you should not eat sugar, flour products, alcohol is strictly contraindicated.

The difference between male and female drying

It should be noted that there is no gender difference among professional athletes in drying. You can only distinguish different methods depending on the weight. Drying nutrition for girls is different only because their body weight is much less. There are differences both in duration and intensity of the process.

Athletes first of all need to focus on various aerobic workouts, do daily body warm-up, run in the fresh air, while men pay more attention to strength training.

Drying food for girls is also different in diet: for the beautiful half of humanity, it is more strict and limited. So, athletes should forget about all kinds of sweets and try to replace them with he althy vegetables and fruits. You can use honey. Flour products are also very harmful, instead of them it is advisable to use various cereals. Animal fats should be strictly prohibited.

What should girls eat and how to exercise?

No need to despair and think that you will have to starve. There are a lot of he althy foods that are great for helping girls with drying their bodies: beans, milk, lean meat, rice, buckwheat, cottage cheese, vegetables and fruits.

However, such drying food can be continued for no more than 5 weeks. It should also be noted that for the most effective result, girls need to pay special attention to physical activity: rollerblading, running, swimming and yoga, push-ups, squats, and cycling.

Professional male nutrition

About the diet of real bodybuildersthere are various legends. For example, that they can eat food 8-9 times a night. Many of them even set an alarm in advance to wake up and drink an egg smoothie or something.

Surprisingly, this allows them to keep their bodies in great condition and participate in all sorts of competitions. So, a bodybuilder can eat a huge amount of calories in just one day: from 6 to 11 thousand. If an ordinary person received such an amount of energy for at least a week, he would definitely gain a couple of kilograms. But athletes burn a lot of calories in training.

In addition, building muscle tissue (this process is also called building up) also requires energy, because the synthesis of your own proteins is an "expensive" process: not only do you need to break down and digest food, but also create a huge amount of new ones. peptide bonds so that the resulting proteins fall into the right place, and the muscles begin to grow.

Body drying at home

At home, this process consists of choosing the right menu and following a diet while there are no exhausting activities. For some reason, most of us believe that in order to quickly lose weight, we need daily grueling runs, which, as a rule, are accompanied by cardio overload.

In order for the body to dry properly, the diet must be selected in this way: it is necessary to consume as many calories as we can use per day. Thus, our body itselfitself in the absence of exercise will begin to burn fat reserves. This will only happen if we properly organize our meals.

What to eat to dry yourself at home

Given that an ordinary person does not consume all kinds of protein mixtures, amino acids and other products from sports stores, you need to make your own food when drying, the menu of which is approximately described below:

Morning:

1. Tea or coffee, preferably without sugar or sweeteners, you can also eat some oatmeal cookies.
2. For a snack, you can choose oatmeal, but only without butter.
3. You can eat chicken fillet cooked in a double boiler, in a slow cooker, fried on a grill or in a pan with a non-stick coating, but without sunflower oil.

Dinner:

1. You can eat buckwheat, rice or other cereals (without butter).
2. Fish or chicken fillets cooked as described for breakfast.
3. It is advisable to consume fiber, for example, eat a salad of cucumbers and tomatoes. It is necessary to add greens to it, fill it all with lemon juice. Never use sunflower oil or mayonnaise.
4. Eat two boiled eggs. You shouldn't eat them every day if you have high cholesterol.

Between lunch and dinner:

You can eat fish or chickenfillet, drink a glass of kefir or unsweetened juice (tomato, vegetable).

Dinner:

It is advisable to drink a whey protein shake or eat fat-free cottage cheese.

The drying food presented above is organized in such a way that the main portion of carbohydrates falls in the morning. And in the afternoon, we smoothly move on to food containing proteins.

Losing weight at home will bring results with proper nutrition, but if you really want to achieve great success in this difficult matter, you should not stop doing various physical exercises.

Features of the diet

Currently, most active professional athletes traditionally divide their calendar year into two large parts when drying their bodies: the first is the period of increasing body weight, the second is the period of burning fat. This method should be applied taking into account the individual characteristics of the body, because, as practice shows, it is impossible to increase muscle mass without the accumulation of adipose tissue.

The above processes are closely interconnected, and our body will not be able to go against nature itself. That is, if you divide your year into two periods and strictly follow all the requirements for drying the body, you can achieve your goal in a fairly short time.

You should carefully consider the composition of the diet and the choice of appropriate diets. Training and special proper nutrition for drying are twomandatory factors in the presence of which any person can find a beautiful muscular body. And in this case, it is not so important whether you are a beginner athlete or a specialist bodybuilder.

"Bad" carbs

Drying nutrition for men and women will be effective if certain restrictions on carbohydrates are set. These substances (also called polysaccharides) are the main source of calories in the human body.

In order for the food entering our body to be converted into energy, it must first be absorbed and processed. Glucose helps with this. There is also glycogen, which forms a supply of energy needed by a person. However, its amount in the body is not so large. For example, in the liver of a he althy adult, the amount of glycogen is approximately 100-150 grams, and in the muscles it is in very small concentrations: no more than 1% of the total muscle mass.

A few more exceptions

In order to properly organize your food on drying, you need to forget about the following products:

- smoked, s alted and canned foods (a large amount of s alt will retain water in the body, this will lead to edema and a decrease in the rate of getting rid of fat);

- sweets (sugar will immediately be absorbed into the bloodstream and give a large amount of energy, therefore, the body does not need to extract it and waste your extra weight;

- all fried in oil (this product contains a large amount of fat, give preference to food cookedsteamed or grilled).

Required amount of protein

Often, people, having learned that you can eat mostly only proteins, lean on chicken, boiled beef and seafood. But even here you need to limit yourself, because everything is good in moderation.

It is necessary to calculate the amount of protein consumed, based on the following ratio: 4-5 grams of protein is needed per kilogram of body weight. This is a good rule to keep you from overeating.

Drying the body for men, whose nutrition is organized correctly, will include a lot of protein foods. For an athlete weighing 80 kg, a portion of 400 grams is recommended. Add a bowl of boiled or fresh vegetables to this for a great lunch.

If you can't immediately lose weight and dry your body, don't give up. Review your diet and training regimen, contact a trainer at a fitness club, he will consult, and you will have an excellent nutrition program for drying your body. Of course, you will have to pay for such work, but you will spend this money with the greatest benefit.

Love yourself and work on your body!