Is drying out for girls - is it safe? Nutrition and exercises 2 weeks before summer

Speaking of drying, we most often mean relief men, on whose bodies every vein protrudes. But what if a girl needs to dry off? How to do it correctly and safely, without overdoing the intensity? What to eat, drink and how to maintain this relief? Let’s figure it out together.

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What is it?

Body drying is a sports term that means the process of reducing the level of subcutaneous fat while maximizing the preservation of muscle mass. This method of weight loss is difficult to perceive separately, it works exclusively together with the training process.
Drying assumes that you already have muscle mass, and you just need to emphasize relief. Getting rid of a large amount of excess weight in this way will not work.

Is it safe for health?

Many girls perceive such a way to get rid of excess as a panacea. But you need to realize that prolonged drying can lead to serious health problems. Only the right approach in terms of nutrition will be the key to successful drying.
Let’s leave professional athletes aside and talk about those who actively trained all winter and now want to show off a trim body and beautiful abs on the beach. Let’s focus on the two main blocks of drying.

Training at the heart of everything

The basis is aerobic workouts. You should devote at least 45 minutes a day to physical activity. It is important to monitor your heart rate, as the normal average is 120-130 beats per minute. Thanks to this, the process of burning excess fat deposits will become more active.

Calculate your personal fat-burning heart rate zone – this is 60-70% of the maximum frequency. The maximum heart rate is determined by the formula 220 minus age.

If your heart rate is elevated during exercise, your workout is anaerobic and you are working on endurance, but not fat burning.
Among the most popular exercises are the following:

deep squats (30 times);
lunges (20 times);
push-ups (10-12 times);
abs (twists 20 times in a row);
jump rope (every day for a few minutes);
running (40-45 minutes).

Nutrition: basic rules

Everyone knows the rule that always works: it is important to spend more calories than receive. At the same time, the total number of calories in the daily diet should decrease by about 20%.

The first stage involves the maximum reduction of products containing carbohydrates. For girls, it is especially important that drying does not become a cause of stress for the body, so reduce their number gradually. Eat carbohydrate foods in the morning, opting for light meals in the evening.

Secondly, throughout the weight loss process, we must keep our metabolic rate high. Metabolism will slow down if we refuse to eat at all or minimize our food intake. Our body will sound the alarm, and all incoming nutrients, on the contrary, will be put in reserve. The amount of carbohydrates daily is 2 grams per one kilogram of body weight.

At the same time, we increase the amount of protein, strangely enough, to the same figure – 2-3 grams per one kilogram of mass.

Approximate ratio of nutrients:
Protein – 45-50%
Fats – 20-25%
Carbohydrates – 35-40%

In addition, there are a few more tips that will help you quickly and painlessly achieve the desired result.

eat 5-6 times a day in small portions;
do not prepare or eat carbohydrate meals before going to bed;
measure your waist and minimize your carbohydrate intake if it stops decreasing in size;
do not lose weight for longer than 2 months, take a break.