Drying food for men and girls

Athletes carefully monitor their body. And before the competition, training becomes even more severe. In order for the body to acquire a beautiful appearance, it is required to burn subcutaneous fat. But it must be done so that when losing weight, the muscles do not "burn out". This is a very complex process that requires not only patience and willpower, but also certain knowledge.

A hard fat release

Now we will try to answer the question about what is the drying of the body. It consists in drying the fat layer to give your body a well-formed relief appearance.

This is a very long and serious process, because many of us find it difficult to get rid of extra pounds. The result can only be achieved with the help of special physical exertion and proper nutrition.

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

It is important to bring your diet in order, so that the body gets all the minerals and vitamins that it needs. Simple starvation will deplete not only the fatty layer. The proteins necessary for the life of the body will be taken from the muscle tissue, which will lead to its reduction. And the athlete does not want this: at competitions it is necessary to show not his harmony, but the relief and sizes of all muscles.

In ordinary life (between competitions) the bodybuilder can seem simply big, "inflated" by the sportsman. Sometimes you can not see the cubes of the press and well-defined muscles of the back. All this beauty is hidden under a thin layer of fat, because there is no need to constantly go "dried".

Nutrition recommendations

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

1. You always need breakfast, because in the morning your body is weak and needs reinforcement.

2. Do not overeat at night: you can drink a little yogurt or eat fruit, but you can not take heavy food, otherwise the body simply will not keep up with you.

3. Food during the drying process does not tolerate large breaks between meals, eat 3-5 times a day every 4-5 hours.

4. You can not tolerate protein reduction in your body - add to your diet products such as lean meat, fish, eggs.

5. On drying, you will have to part with such a favorite many products, like mayonnaise, ketchup, all kinds of sauces. Also, one should not eat sugar, flour products, categorically contraindicated alcohol.

The difference between male drying and female

It should be noted that professional sportsmen do not have any gender differences in drying. You can only distinguish between different ways depending on the weight. The food for drying for girls is different only because their body weight is much smaller. Differences exist both in duration and in intensity of the process.

Sportsmen should first of all make a special emphasis on various aerobic exercises, perform daily body warming, run in the open air, while men pay more attention to power loads.

The food for drying for girls is different and diet: in 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 useful vegetables, fruits. You can use honey. Flour products are also very harmful, instead they are desirable to use a variety of cereals. Animal fats must be strictly forbidden.

What to eat for girls and how to do?

Do not despair and think that you will have to starve. There are a lot of useful products that perfectly help girls when drying the body: beans, milk, lean meat, rice, buckwheat, cottage cheese, vegetables and fruits.

However, such food on drying can be continued no more than 5 weeks. Also it should be noted that girls need to pay special attention to physical loads for roller-skating, running, swimming and yoga, pushing up, squatting, and also cycling.

Nutrition for male professionals

About the diet of these athletes, bodybuilders are various legends. For example, that they can eat food 8-9 times a night. Many of them even set up an alarm clock for it in advance to wake up and drink an egg cocktail or something else.

Surprisingly, it allows them to maintain their body in a chic state and participate in a variety of competitions. So, a body builder can eat a colossal 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, energy is also needed to build muscle tissue (this process is also called build-up), as synthesis of its own proteins is a "dear" process: not only should food be digested, digested, but also created a huge number of new peptide bonds, so that the resulting The proteins got to the right place, and the muscles began to grow.

Drying the body in a home environment

At home this process consists in the proper selection of the menu and the observance of the diet, while there are no exhausting occupations. Most of us for some reason believe that for fast weight loss we need daily exhausting jogging, which, as a rule, is accompanied by cardio overload.

In order to properly dry the body, diet should be selected in this way: you need to consume the number of calories that we can use up a day. Thus, our body in itself, in the absence of physical exercise, will begin to burn fat stores. This will happen only if we correctly organize our meals.

What to eat to dry at home

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

In the morning:

1. Tea or coffee, preferably without sugar and 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 multivark, grilled on a grill or in a skillet with non-stick coating, but without sunflower oil.

At lunch:

1. You can eat buckwheat, rice or other cereals (without butter).

2. Fish or chicken fillet cooked as described for breakfast.

3. It is advisable to consume fiber, for example, to eat a salad of cucumbers and tomatoes. In it, you must add greens, fill it with lemon juice. Do not use sunflower oil or mayonnaise.

4. Eat two boiled eggs. Every day they should not eat if you have high cholesterol.

Between lunch and dinner:

1. You can eat fish or chicken fillets, drink a glass of yogurt or unsweetened juice (tomato, vegetable).

Dinner:

1. It is advisable to drink a protein shake from whey or skim low-fat cottage cheese.

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

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

Features of the diet

Currently, most of the existing professional sportsmen traditionally divide their calendar year into two large parts during the drying of the body: the first is the period of increasing body weight, the second is the period of fat burning. 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 accumulation of adipose tissue.

The above processes are closely interrelated, and our body can not go against nature itself. That is, if you divide your year into two periods and clearly observe all the requirements for drying the body, you can achieve your goal in a short time.

You should carefully consider the composition of the diet and the selection of appropriate diets. Training and special proper nutrition on drying are two obligatory factors, in the presence of which any person can find a beautiful muscular body. And in this case it's not so important, whether you are starting a sportsman or a bodybuilder.

"Bad" carbohydrates

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

In order for the food that enters our body to be transformed into energy, it must first be digested and reworked. This is helped by glucose. There is also glycogen, which forms a stock of energy necessary for man. However, its amount in the body is not that big. For example, in the liver of a healthy adult, the amount of glycogen is about 100-150 grams, and in muscles it is in very small concentrations: not more than 1% of the total muscle mass.

A few more exceptions

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

- Smoked, salted and canned foods (a large amount of salt will hold water in the body, this will lead to edema and a decrease in the rate of getting rid of fat);

- sweets (sugar immediately absorbed into the blood and give a lot of energy, therefore, the body does not need to extract it and spend your excess weight;

- all fried in oil (this product contains a large amount of fat, give preference to food cooked on a couple or on a grill).

Necessary amount of protein

Often people, having learned that it is possible to eat basically only squirrels, lean on chicken, boiled beef and seafood. But here you have to limit yourself, because everything is good in moderation.

It is necessary to calculate the amount of protein consumed, based on this ratio: for a kilogram of body weight, 4-5 grams of protein is needed. This good rule will not let you overeat.

Drying the body for men, whose nutrition is organized correctly, will include a lot of protein food. For an athlete weighing 80 kg, a serving of 400 grams is recommended. Add to this a plate of boiled or fresh vegetables, and you'll get a great dinner.

If you do not immediately lose weight and dry your body, do not give up. Reconsider your diet and exercise regime, contact the trainer at the fitness club, he will consult, and you will have an excellent nutrition program for drying the 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!