After reading the article, every girl will be able to establish proper nutrition and exercise to get rid of excess weight, making her body elastic and attractive. It is important to understand that with proper drying, maximum fat burning should occur, but at the same time, changes in muscle mass and other organs should remain at a minimum level. This rule is especially true for the female sex, who simply needs to be extra careful when following various diets.
It often happens that an athlete adheres to a strict diet and this leads to a slowdown in metabolism and a reduction in the size of muscles and some internal organs. For the drying process, this option is completely unsuitable, because its result is a significant decrease or even a complete stop of the process of getting rid of fat.
Therefore, you must always remember that the basis of any diet is a lack of calories. In other words, you must expend more energy than was received from food. This is the first condition for successful fat burning. But this does not end there, because for the diet to be fully effective, it is still necessary to maintain a high metabolic rate.
It so happens that if a person eats little, then his body begins to think that the owner is in danger, so he tries to slow down all metabolic processes of the body so that the base level of fat mass is enough for as long as possible. Therefore, many women who adhere to strict diets complain that the effectiveness of such weight loss is rapidly declining, and ultimately it all ends up feeling very bad.
The importance of maintaining a high rate of metabolic processes
So, dear women, what is the conclusion? Everything is very simple: with the right diet, the same metabolism is maintained, which was in the usual rhythm of life.
To ensure proper drying, you must adhere to two basic rules:
- We reduce the amount of calories received, but spend more of them.
- We provide a high metabolic rate.
What a pity that before starting a diet, not all people take into account the peculiarities of metabolism. Therefore, few achieve success. The rest of the "dunno" are forced to mock their bodies to no avail. Of course, another option is also possible: you still lost weight, but the extra pounds begin to quickly return to their place, and even with a significant increase. The diet is over, we eat more, and the metabolism continues to sleep.
How to maintain the activity of metabolic processes in the body?
Fractional food. We eat enough, but try to break the entire daily diet into a large number of servings, approximately 6-12.
Training with and without iron. Exercise is a very good aid in losing weight. After all, there are double benefits here: physical activity and additional energy consumption. Muscles constantly need to expend a lot of energy, even when the athlete is resting. The result of training with iron is the fact that calories continue to be expended even in a relaxed state of the body.
And do not forget about the glycemic index of foods, which shows how quickly a particular substance is broken down in the human body.
Glycemic Index Table
| Corn syrup | 115 | Beer | 110 |
| Glucose (dextrose) | 100 | Starch syrup | 100 |
| Modified starch | 100 | Wheat syrup, rice syrup | 100 |
| Fried potatoes | 95 | Potato flour (starch) | 95 |
| Oven-baked potatoes | 95 | Rice flour | 95 |
| Gluten Free White Bread | 90 | Arrowroot | 85 |
| Glutinous rice | 90 | Celery root (cooked) | 85 |
| Carrots (cooked) | 85 | Hamburger buns | 85 |
| Cornflakes | 85 | Instant / Parboiled Rice | 85 |
| Honey | 85 | Parsnip | 85 |
| Maize (cornstarch) | 85 | Puffed rice | 85 |
| Popcorn (sugar free) | 85 | Rice pudding with milk | 85 |
| White sandwich bread | 85 | White wheat flour | 85 |
| Broad beans, horse beans (cooked) | 80 | Mashed potatoes | 80 |
| Donuts | 75 | Lasagne (soft wheat) | 75 |
| Pumpkin | 75 | Rice milk porridge with sugar | 75 |
| Zucchini / squash | 75 | Waffles (with sugar) | 75 |
| Watermelon | 75 | Bagels | 70 |
| Baguette (French long loaf) | 70 | Cookies (biscuit) | 70 |
| Bun | 70 | Swede | 70 |
| Chocolate bar (with sugar) | 70 | Carbonated drinks | 70 |
| Corn flour | 70 | Croissant (bagel) | 70 |
| Dates | 70 | Dumplings | 70 |
| Matzah (white flour) | 70 | Millet, sorghum | 70 |
| Syrup | 70 | Mush | 70 |
| Noodles (soft wheat) | 70 | Boiled potatoes without skin | 70 |
| Pearl barley | 70 | Banana cooked | 70 |
| Corn porridge (polenta) | 70 | Potato chips, crispy potatoes | 70 |
| Amaranth | 70 | Ravioli (soft wheat) | 70 |
| Refined breakfast cereals (with sugar) | 70 | Rice bread | 70 |
| Risotto | 70 | Crackers | 70 |
| Tacos (tortilla) | 70 | Standard Rice | 70 |
| Brown sugar | 70 | White sugar (sucrose) | 70 |
| Couscous, semolina | 65 | Beets (cooked) | 65 |
| Jam (with sugar) | 65 | Dark yeast bread | 65 |
| Marmalade (with sugar) | 65 | Maple syrup | 65 |
| Muesli (with sugar or honey) | 65 | Chocolate bars "Mars", "Snickers", "Nuts", etc. | 65 |
| Pineapple (canned) | 65 | Breadfruit | 65 |
| Raisins (red and yellow) | 65 | Quince (jam / jelly with sugar) | 65 |
| Sorbet (with sugar) | 65 | Rye bread (30% rye) | 65 |
| Tamarind, Indian date (sweet) | 65 | Sweet corn | 65 |
| Unpeeled potatoes, boiled or steamed | 65 | Yams (sweet potato, sweet potato) | 65 |
| Whole wheat bread | 65 | Apricots (canned with syrup) | 60 |
| Banana (ripe) | 60 | Hulled barley | 60 |
| Chestnut | 60 | Durum wheat semolina | 60 |
| Ice cream (regular with added sugar) | 60 | Lasagne (durum wheat) | 60 |
| Long grain rice | 60 | Mayonnaise (industrial, sweetened) | 60 |
| Melon (musk, nutmeg, etc.) | 60 | Pizza | 60 |
| Oatmeal | 60 | Ravioli (durum wheat) | 60 |
| Aromatic rice (jasmine, etc.) | 60 | Butter, shortbread cookies (flour, butter, sugar) | 55 |
| Cocoa powder (with sugar) | 60 | Japanese plum, lokva | 55 |
| Bulgur (cooked) | 55 | Mango juice (not sweetened) | 55 |
| Grape Juice (Sugar Free) | 55 | Cassava, yucca, cassava, tapioca | 55 |
| Ketchup | 55 | Peaches (canned with syrup) | 55 |
| Red rice | 55 | Spaghetti (well cooked) | 55 |
| Mustard (with added sugar) | 55 | Tagliatelli (well cooked) | 55 |
| Papaya (fresh) | 55 | Sushi | 55 |
How to train while drying
There are two views on this matter. According to the first, it is necessary not to change the usual training at all, to continue to carry out the load in the same volume. The second option involves drastic changes and the use of pumping. The choice depends only on the athlete. Note that all these schemes have both positive and negative sides.
Let's say you don't want to change the course of your workouts and continue to work in your usual rhythm. In this case, the size of the muscles is maintained even during the diet. Before reading the training program, carefully study the main findings regarding women's diet and training:
- Always use the principle of periodization. The first two weeks of hard training are followed by two weeks of light training. Thanks to this, you will speed up carbohydrate metabolism and switch the body to self-contained nutrition. Energy for life will come directly from the stored fat reserves.
- Due to the peculiarity of the female body to accumulate glycogen to a better degree, all women need to use high-volume training schemes.
- Take care not to have an excess of both complex and simple carbohydrates in your diet.
- The entire load should not only be long-term, but also with a purity of heart contractions in the range of 110 to 120 beats. Since the female body uses fat deposits more efficiently, the process of catabolism for excess weight occurs much faster.
Training program for women:
- Any exercise for the press, for example, ordinary or reverse crunches - 6 sets, the maximum number of times.
- Classic barbell squats - 5 x 10-15 times.
- Traction of the upper or lower block - 6 x 10-15 times.
- Bench press with a narrow grip - 6 x 10-15 times.
- Barbell pull to the chin - 6 x 10-15 times.
The total duration of the workout should not exceed 60 minutes. For beginners, rest up to 2 minutes between sets and exercises, for trained women, reduce the interval to a minute period. The goal of the above training is to develop myofibrillar hypertrophy.
Pros of training in the gym:
- The better your muscles are, the more intense the process of fat burning, even in a passive state.
- After resistance training, the metabolic rate increases dramatically for several days. After aerobic exercise, the described effect lasts only for a couple of hours.
Benefits of "pumping"
Immediately, we note that this method has almost the same advantages as disadvantages when it comes to drying. What is most saddening is the significant loss of meat. And this cannot be prevented: the weight becomes less and less, and the number of repetitions and approaches increases. Therefore, many bodybuilders argue that "pumping" is useless during drying. But this cardinal opinion is erroneous, because you cannot just throw away the useful aspects of this method.
For decades, pumping has been used by professionals in drying. According to experience, this training is better for fat burning than the classical method. There was almost no explanation for this, it was simply perceived as an indisputable fact. So what's the deal? The secret lies in higher energy expenditure and better muscle work due to weight loss and increased exercise. But the most important advantage lies in the blood supply process: the more blood is washed over the required area, the more hormones are produced to break down fat.
Pumping promotes increased production of stress hormones, which are responsible for the fat burning process. Based on all this information, a number of main conclusions can be drawn:
- A classic workout will help you maintain muscle size, but the diet itself will have little effect.
- Pumping helps to burn fat quickly, but some of the muscle mass will disappear without a trace.
- If you do not use steroids and want to maintain as much muscle volume as possible, then it is better to opt for a classic workout.
- When using chemistry, pumping will be more effective.
- The ideal option is to change these two modes. In this way, addiction can be avoided.
Why is point fat reduction not possible?
Local fat burning is a myth. Exercising for certain muscle groups won't save you anyway. The body loses weight evenly, and even the most severe diets do not change the situation.
It so happened that women are very concerned about excess fat in the abdomen, thighs and buttocks. And this is not strange, because nature has laid down a predisposition for the lower part of a woman's body to accumulate fat. This is necessary primarily for the normal bearing of the fetus.
The reasons for this distribution of fat in the female body:
- The standard function of the body is to make supplies in case of hunger times. In such a situation, the woman will still have enough energy to provide the fetus with all the necessary conditions for development.
- Note that fat accumulates on the thighs and buttocks, but on the belly, this set is almost minimal. This is also related to the baby, because an excess of fat in the abdomen will interfere with the normal development of the fetus.
- This is the main feature of the female body and you can't get away from it, which is proved by the other two reasons listed above.
Although many nutritionists are trying to prove that local fat burning is possible, you should not take their word for it. Otherwise, you can be very disappointed.
Body Drying Aerobics
Aerobics not only helps to lose fat, but also reduces muscle mass. Of course, any aerobics, especially long-term ones, burns subcutaneous fat. After all, stress hormones are produced, which make acids and glycerin from fat by splitting. But if you walk or run for a long time, then your fat is burned for energy.
We conclude that cardio loads are best done after training with iron, well, or set aside for this time early in the morning without first eating food.
What drugs can be used for weight loss
Sooner or later, every athlete or just someone who wants to lose weight is faced with the problem of choosing all kinds of supplements. Someone is lucky, and the money spent justifies itself, but someone falls for the bait of scammers who provide low-quality goods. So how do you choose the most effective supplements and pills that will become a real assistant in this difficult and painstaking business?
List of effective preparations for drying the body:
- Yohimbine. The main merit is the blocking of alpha receptors.
- Ephedrine. It is responsible for the release of norepinephrine.
- Clenbuterol. Promotes the stimulation of beta receptors.
These are safe supplements that are widely used by both men and women.
There is also a dangerous drug zone, which includes:
- A growth hormone
- Theroid Hormones
- DNF
If we talk about them in detail, then growth hormone is rather an expensive pleasure than a dangerous one, but the last two can ruin your health or even lead to death.
Therefore, it is best to pay attention to your diet and try to enrich it with enough vitamins.
Pictured is a table of daily vitamin requirements.
The structure of fat burning training
Dear ladies, you have two possible training options:
- You can opt for regular weight training and add diet to it.
- Or use a pump with the right diet.
Immediately, we note that the first option will be a real find if you are contraindicated to lose muscle weight. Well, or you prefer to clearly and slowly follow all dietary prescriptions and follow the recommendations. This is what experienced athletes prefer to do before the competition.
When using the second method, the results will come faster, but the muscles will also lose a lot. This is a great option for fitness lovers and ladies who save their time and prefer appearance over volume.
General tips for drying your body in summer
- Better to increase the number of approaches and reps.
- Reduce your rest time as much as possible. The first time it can be 45 seconds, and then the indicator can be reduced to 30 between sets.
- Try to clog the muscle with blood as much as possible and keep this figure for the longest possible time.
- Several short workouts are better than one long workout.
- Combine pumping with strength exercises. This promotes better fat burning.
