Lyubov Ivanova

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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 to dry the body 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 called any weight loss, although this is not entirely correct. When drying, the effect of losing weight is achieved due to the care of adipose tissue, and not muscle mass.

In the process of drying, the main emphasis is placed on the preservation of muscles. To achieve impressive results, you need to continue training and pay special attention to nutrition.

People who do not play sports and want to lose weight quickly with the help of 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 a relief.

Drying the body for men

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

I note that you should dry yourself outside the gym only under the supervision 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. Often they include sports supplements in their diet that accelerate muscle growth.

Naturally, along with the growth of muscles, fat appears on the body. In order for the male figure to look perfect, it is necessary to get rid of fat and emphasize the relief of muscles. It is this effect that is 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 focus is on protein foods. Such a diet without proper training and experience is a dangerous undertaking. Drying the body is possible only in the absence of medical contraindications. In diseases of the organs, it is not recommended.

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

Training program for men

It is much more convenient to train in the gym, as there are necessary sports equipment. At home, a training program and sports equipment should be at hand.

• When exercising at home, you will have to increase the duration of training and reduce the working weight. Aerobic exercises are considered ideal. Such exercises quickly burn fat, and a protein diet preserves muscle volume.
• At home, you can effectively work out with dumbbells, a barbell and a skipping rope. Great results will provide a bike or roller skates. If there are no such sports equipment in the arsenal, the yard horizontal bar and bars will come to the rescue. The main thing is that in the process of training the load is distributed evenly. In this case, you need to pump all the muscles.
• Through regular home workouts, you will gain experience. As a result, during the inspection of the figure, you will be able to identify muscle groups that are poorly trained, and adjust the training program so as to eliminate this shortcoming. Even if you practice at home, use a program designed 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, which will help fill the deficiency of nutrients.
• I do not recommend using professional supplements that burn fat 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 spend 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 best complex for home workouts. The consultation will not cost too much, but the money spent is more than offset by the result.

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

Diet and menu for men

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

The breakdown of subcutaneous fat deposits is a complex and energy-intensive process. With a deficiency of sugar, the body consumes muscle glycogen, and only then subcutaneous fat. How do you need to eat so that the diet provides such an effect?

During drying, eat foods that are 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 weeks.

1. First week . The daily rate of carbohydrates per kilogram of body weight should not exceed 2 grams. The number of meals per day is 6. Include egg whites, low-fat cottage cheese, brown rice, cheese, boiled chicken breast, unsweetened fruits, vegetables and vegetable oils in the diet.
2. Second week . From the second week, nutrition becomes more rigid, and the rate 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.
3. Third week . Carbohydrates (per kilogram of body weight) should be reduced to 0.5 grams per day. The frequency of meals does not change, and remove fruits and cheese from the diet.
4. Fourth week . A single serving of porridge should not exceed 6 tablespoons, and the list of prohibited foods includes carrots and radishes. With the appearance of weakness, drowsiness and dry mouth, retreat from the diet, as these are signs of blood oxidation. Carbohydrates will help eliminate discomfort.
5. Fifth week . After a month, reduce the daily rate of carbohydrates to 50 grams per day. Eliminate all cereals from the diet. It is allowed to eat salads, fresh vegetables and herbs. Lack of plant fiber can lead to ketone poisoning.
6. 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.
7. seventh week . From this moment, you can start 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.
8. 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 the rapid and efficient burning of fat mass. This method of losing weight is preferred by professional bodybuilders during preparation for competitions.

According to professionals, you should not get involved in this technique, since drying muscles with a sharp loss of body fat for an unprepared female body is a lot of stress, 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 enhanced 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 of a general nature.

All muscle groups should participate in strength training. If this is not done, the body will consider muscle mass as “unnecessary cargo” and destroy it.

• Experts advise combining training with aerobics. Aerobic training complements strength training. At the same time, you should not overdo it. Aerobics burns fat, but during cutting, the body is deficient in nutrients, so the process of burning muscle mass can begin.
• There is no universal set of exercises. Only a professional coach can choose the perfect option. When drying the body is performed at home, it is necessary to regularly monitor changes in the body. If even a slight skew appears, the program must be corrected immediately.
• Include a couple of sets of ten repetitions on a rope in your home workout.
• Running in the park is a great addition to the main load. Run 30 minutes. Running will pump up your legs and eliminate fat.
• Alternatives to running are walking, swimming, team sports: football, basketball, volleyball.
• According to the 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.

Video training programs

Diet and menu for girls

The time has come to talk about nutrition when drying the female body. The diet and menu during this period provides protein-rich foods that help increase muscle mass.

1. Include chicken breast, lean fish, eggs, milk and cottage cheese in your diet. Cook the chicken without the skin, and boil the eggs.
2. During drying, exclude smoked meats, fatty and fried foods, canned food and pickles.
3. When drying the body, foods are best steamed or boiled. You should bet on fiber-rich greens and vegetables.
4. The number of meals - at least eight, every two hours.
5. Make a calorie chart.
6. Give up sweets. Exclude cookies, sweets, flour products, pastries and spices from the diet. You can replace it with a moderate amount of fruit.
7. Drink up to three liters of fluid per day. Refuse coffeebecause it removes water from the body. Instead, I advise you to drink green tea.

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

The subtleties of fat burning and diet for girls are analyzed in the video

We divide the drying of the body 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 the diet. After a few days, start a smooth transition to protein. Eat small meals.
• After 15 days, you can treat yourself to a small amount of sweets, which normalizes blood sugar. Eat carbohydrates in the first half of the day, proteins in the second. Cook with olive or linseed oil.
• The third stage of drying the body is the hardest. Reduce protein intake to 5% of body weight, and the daily intake of carbohydrates to 80 grams. Supplement your diet with exercise. Swing shoulders, work out 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 in a person who steadily follows these recommendations, adipose tissue goes away quickly enough. But an intense 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, it will begin to store fat.

Adipose tissue is always present in the human body. For a woman, the minimum figure is 12% of body weight. With an athletic physique, fat accounts for up to 10%.

Proper drying of the body for men involves an integrated approach to changing nutrition and training. This is the only sure way to reduce the percentage of subcutaneous fat, maintain muscle volume and ensure the drawing of contours.

How to dry for muscle relief for men at home

Before switching to the drying mode, the ratio of fat and muscle is calculated for individual parameters. Depending on age, the indicators will be different. If for a 30-year-old man the norm is 16-20%, for those under 50 the numbers will be lower - 12-18%. When exceeding 25% in the first case and 28% in the second:

• proceeds to drying the body, making a menu for a month by day;
• reduce the weight of shells by 1/3;
• increase the number of repetitions and sessions;
• minimally reduce the rest time between sets;
• include drying at home and the gym.

Relief nutrition program for men

When compiling a training program and diet, it is assumed that body drying lasts 1.5 months, and calculate calories by week. The diet involves a limited intake of fats and carbohydrates.

BJU in men when drying is calculated according to the formula: body weight x 13.7 + height x 5 and minus years. With systematic sports loads, the final figure is multiplied by 1.6, when working in the gym 4-8 times a month - by 1.4.

To properly dry for relief, athletes also adhere to certain dietary rules:

1. Don't skip breakfast. Refusal to eat in the morning slows down the metabolism.
2. Eat every 3 hours. A fractional menu for drying the body for every day increases metabolism. Moreover, frequent meals prevent the occurrence of bouts of hunger.
3. Completely exclude fast carbohydrates from the diet, limit the intake of slow carbohydrates to 200 - 70 g per day.
4. 2/3 of the diet is eaten up to 15 hours. In the first half of the day, digestion is more active and food is quickly absorbed.
5. Have dinner 4 hours before bedtime.

An example of a menu for drying the body for men for every day

The program is designed in such a way that the body receives the necessary nutrients, but at the expense of "sugar" reserves, it takes the energy of their fat depots and removes decay products in a timely manner.

Monday

Every morning Start with 1-2 glasses of warm water with lemon.

1. For breakfast, eat 250 g of low-fat cottage cheese with berries or an orange.
2. They have a bite of chicken breast with steamed buckwheat, washed down with unsalted tomato juice.
3. For lunch, baked or boiled veal with 100 g of brown rice, vegetable salad with a spoonful of vegetable oil are prepared.
4. For an afternoon snack, they eat 3 eggs, a fermented milk product with bran.
5. For dinner - stew with meat and vegetables.
6. Drink before bed.

Menu for men on Tuesday

1. 3 eggs, 150 g cottage cheese, unsweetened fruit.
2. Baked fish with brown rice, cabbage and carrot salad with linseed, sesame or olive oil.
3. Fish soup, boiled shrimps + baked broccoli and cauliflower with garlic-lemon sauce.
4. 50 g unsalted cheese, 60 g cashews.
5. Salmon steak in the oven + 100 g baked potatoes in their skins.

Home menu for drying on Wednesday

1. Omelette for a couple of 3 eggs, kefir with bran.
2. Rice with spinach + half an avocado.
3. Steamed beef cutlets or paella with mussels + salad.
4. Smoothie with green apple, parsley, spinach, sorrel, kefir, half an avocado + 6 walnuts.
5. Meat in foil + baked zucchini with eggplant.

Food for drying on Thursday

1. Oatmeal with berries + yogurt with 2 tablespoons of bran.
2. White meat chicken + a serving of rye flour pasta + lettuce + tomato + cucumber
3. Eggplant or zucchini stuffed with beef and rice, peppers in tomato sauce.
4. 6 proteins + 60 g almonds + 50 g cheese.
5. Homemade veal boiled pork + cabbage salad + kefir.

Menu for Friday

1. Steamed buckwheat + kefir with bran.
2. Avocado + 4 proteins.
3. Risotto from unpolished rice with seafood.
4. Cottage cheese + 6 walnuts.
5. Baked shrimp in milk sauce + vegetables.
6. sporpitis.

Men's Saturday Nutrition Program

1. Unsweetened cottage cheese casserole with berries and yogurt + 2 liters of bran.
2. Baked or boiled turkey with a portion of radish salad, Beijing cabbage, green onions.
3. Risotto with brown rice with mushrooms.
4. 6 proteins + a handful of pumpkin seeds + a slice of cheese.
5. Seafood salad.
6. Protein.

Sunday

protein day

1. 5 proteins + granular cottage cheese with bran.
2. Mussels in lemon sauce.
3. Eggplant stuffed with meat or mussels.
4. Squids stuffed with mushrooms and eggs without cream sauce.
5. Salmon steak or hake in the oven (slow cooker) with lemon juice.

It is possible to dry the body of a man for a month only on condition cuts portion sizes up to 200 g and compliance with the daily calorie intake. Permissible amount of slowly digestible carbohydrates per day in the first week- 2g / 1kg of body weight. So, with a weight of 80 kg, only 160 g is required, with 85 kg - 170 g.

Diet for a month

Menu On the second seven days has more restrictions. Allowed intake of carbohydrates – 1 g / 1 kg of weight. Foods with a glycemic index above 40 are allowed only before lunch. Portions of cereals, side dishes from cereals are equal to 6 tbsp. l. From the menu clean up cheeses, starchy and sweet root vegetables - potatoes, carrots, beets, radishes.

How to dry guys at 3 and 4 weeks

Reduce carbohydrate intake up to 0.7 g / 1 kg of weight. 80% of the menu is proteins. The calorie content of the diet does not exceed 1500 kcal. However, there can be no universal advice for fitness enthusiasts and professional athletes. One needs to make the body lean, the second to get into a different weight category or achieve muscle separation. Therefore, everyone adapts the proposed diet option for themselves, based on goals, metabolic characteristics, and load level.

What to do if health deteriorates

Powerlessness, apathy, the taste of acetone in the mouth are signs of ketone poisoning. To relieve discomfort daily intake of carbohydrates bring to 200-300 g and increase the consumption of clean water. If you do not drink about 3 liters of fluid per day, the body will suffer from dehydration. So that it does not linger in the tissues, from the diet clean up salt. After stabilization of the condition, they return to the sports diet again.

Useful video about drying nutrition for men

Features of the exercises and the program

Among the many practiced weight loss techniques, the method of drying the body developed for bodybuilding occupies a special place. In recent years, this method of body shaping has been increasingly used not only by professional bodybuilders, but also by ordinary people who want to have a toned appearance.

Drying should be understood as the performance by a person for some time of a set of procedures in order to improve his own figure.

As a result of training aimed at gaining muscle mass, athletes (due to the specifics of metabolism) usually add some amount of fat under the skin. The fat layer significantly smoothes out the relief of inflated muscles, so athletes try to “drive” it by drying the body.

Drying is getting rid of the layer of fat under the skin while maintaining muscle mass to visualize the relief of muscles. The procedure requires a significant investment of time and effort from the athlete: it includes a low-carb, rich diet in combination with a specific training program.

The technique, which is important, works only with an integrated approach - a separate diet or training cannot achieve results.

Drying the body is effective as the final stage of a training complex for building muscle mass: burning subcutaneous fat for better relief is meaningless if the muscles are not developed.

Professional bodybuilders need drying of the figure at the final stage of preparation for performances.

People (especially men) who are not involved in bodybuilding, but who want to have a slender, sculpted figure, can also use drying technology to achieve their goal.

It must be understood that the result of drying as a process of severe dietary restrictions and systematic physical activity will be pronounced, but short-term.

Before starting, men should objectively assess their potential: drying will not give the expected results to people who are overweight, unnecessarily thin, and also not involved in sports.

It is also necessary to take into account that the effectiveness of body drying technology depends on the innate features of the figure. In lanky, naturally thin men, muscles are hard to pump up, but drying is easy. Athletes with an athletic physique gain muscle mass quickly, but drying is fraught with loss of muscle mass, so you have to pay extra attention. In people who are naturally inclined to be overweight, the process of pumping up muscles and drying is difficult, although strength qualities develop without problems.

The best effect is achieved with circular training. Her highlights:

• exercises from the complex should be performed one after the other at a fast pace;
• the pause between exercises should be minimal;
• completion of the last exercise of the complex is considered the completion of the circle;
• after the last exercise, a break of 2-3 minutes is taken, and the second round begins from the first exercise;
• the optimal heart rate during exercise is 120-140 beats per minute;
• you need to finish the workout (running, walking) within 10 - 15 minutes.

The number of laps per workout is 2-3. When performing exercises with weights, the weight should be 20% less than in training for mass gain. The number of strength training sessions per week at the initial stage is 3, but gradually brought to 5.

The sets of exercises for drying the body may differ depending on the level of physical fitness of the person involved.

For beginners, the following weekly training program may be suitable:

Monday Friday:

• push-ups from the floor - 20 times;
• lifting the legs in the hang on the horizontal bar - 20 times;
• squats with a light load (dumbbell 2-3 kg is suitable) - 20 times;
• tilt dumbbell row - 15 times;
• - 1 minute.

Pause between exercises - up to 5 seconds, rest between circles - 2 minutes. Number of circles - 2. Training time - about 30 minutes.

Tuesday Thursday Saturday:

Jogging 5-7 km.

Wednesday:

• dumbbell bench press with (set);
• barbell curls (lower grip);
• lifting feet on socks;
• co (set);
• dilution of arms with dumbbells to the sides.

The number of repetitions of each exercise is 20-25 times, and the pause between sets is no more than 10 s. Number of circles - 2. Rest between circles - 3 min. Training time - 30-40 minutes.

Sunday- day off.

If the student does not have basic physical training, the number of repetitions of the exercise is reduced to 10-15, and the rest time increases by 25%. As the body adapts to the loads, the complex is performed in full.

For men with a small layer of fat, drying the body can take a month, for fuller men - 10-12 weeks. Remember that drying is stressful for the body, so before starting it, you should consult a doctor and conduct an examination.

Workout program for the gym and at home

From the ear - a method of getting rid of subcutaneous fat. Initially, this concept originated among professional athletes and bodybuilders who need an ideal form for competitions.

The process is complex and is a grueling workout and a strict diet: it is better if the cutting is carried out under the supervision of a trainer and a doctor in order to minimize harm to health.

In our time, the practice has passed to ordinary people, but it does not mean that complex bodybuilding regime, but the observance of a low-carbohydrate diet and special training aimed at reducing the percentage of subcutaneous fat. Drying is one of the ways to make the body beautiful and fit, but you need to remember that the method is unsafe, and you should proceed with caution. Theoretical preparation plays an important role.

Since women, unlike men, have a low percentage of muscles, exercises for gaining muscle mass are included in the training program in advance. As a rule, free weight exercises (dumbbells or a barbell) lead to muscle growth. At the same time, you should not be afraid to become a masculine woman - this is impossible without overload and special additives.

Drying in the gym: program

During training for drying, you should be careful and take less weight than in regular classes. The following program will do:

First day

Load on the muscles of the legs and buttocks. 5 sets of 20 reps.

The third day

Upper body load. 5 sets of 20 reps.

Fifth day

Circuit training. 5 sets of 20 reps.

The interval between sets is 1 minute: at this time it is worth drinking water.

If it is not possible to go to the gym, girls can also dry their bodies at home.

Drying workout at home

Exercises at home are also divided into strength and cardio workouts.

TO cardio training include running, walking, cycling. For an hour of active work, about 700 kilocalories are burned, which creates a deficit necessary for the discharge of subcutaneous fat. Cardio is carried out as a separate workout or in addition to strength. With this type of activity, blood circulation and mental state improve, muscles are strengthened, including the heart.

The second type of training power. They are divided according to the muscle groups that are affected: for the shoulders and arms, back, abs, legs and buttocks. Strength training burns fewer calories than cardio (up to 450 kcal per hour), but the same amount is spent on muscle recovery within two days after training. If you do not have dumbbells, you can replace them with full liter bottles.

1. Drying exercises for arms and shoulders: dumbbell curls, dumbbell front raises, dumbbell french press, dumbbell rows, dumbbell side raises, seated dumbbell press.
2. Leg Drying Exercises: squats and.
3. Exercises for drying the abdomen: vacuum, twisting with weight, hanging leg raises, side bends with dumbbells.

These exercises are also performed 3 times a week for 5 sets of 20 repetitions. Classes can be divided: separately spend the day of the hands, separately - the day of the press and the day of the legs. The rest of the days, as in the case of the gym, are devoted to rest or cardio.

Drying for the body for girls is a great option for creating the perfect body. Body drying exercises can be done in the gym, at home or on the street, and for the best effect, you should follow a special low-carb diet or proper nutrition.

Surely there are a lot of questions: run or swing, or both? And how to run correctly, and how to swing correctly during drying?
Let's start with running. You can run in 3 ways:

1st) In the morning on an empty stomach. Familiar and familiar to everyone, because so often before the summer you can see people at the stadiums, diligently trying to lose weight.

2nd) After strength training, when you have already run out of glycogen stores for hard work with weights.

3rd) Before going to bed, i.e. after all meals.

It's not just that, it's all about glycogen stores in the muscles. Muscles consume a lot of energy and this energy is stored in your muscles in the form of glycogen. Simply put, glycogen is your food (carbohydrates), whatever you eat. Fat does not burn while there is a lot of glycogen in the body, because. there is no need to use fat as energy as long as there is another source of energy. Glycogen is least in the morning after sleep, because. during sleep, you did not eat anything, and the muscles consume quite a lot of energy even while inactive. Also after strength training, it is consumed as a source of energy. The same situation is before going to bed, when you have not eaten for some time. These are the best options when you need to run.

How to run to lose weight?

Fast or slow? How many times a week? It is best not to run, in the usual sense of the word, but walk fast (slow jogging). In time, from 20 minutes to 60 minutes, although it can be longer depending on your fitness level. How often? 3-4 times a week is enough. But I must say right away that running is not the only moment in losing weight. It is also important to monitor the carbohydrates entering your body. To be honest, I never liked running, and I dried myself mainly due to the reduction of carbohydrates and did not exhaust myself by running around (I ran 2-3 times a week for 20 minutes). By the way, I already talked about nutrition in the article: I advise you to read.

Can strength training be used to lose weight or get lean?

Of course it is possible and even necessary! Usually only one thing can be heard here: reduce rest, increase reps, gasp between sets, etc. Actually it is not. What would go fat, not muscle (this mainly applies to men, because women do not have the task of maintaining muscle), MUSCLES SHOULD BE USED, but NOT exhausted by work. They need to be trained so that the body knows that you are using them and you need them, then at the end you will really get a lean muscular body, and not a flabby body with burned muscles.

How to train during drying / weight loss?

I advise you to train in the same way as for mass. This is 6-10 reps, 2-4 exercises per muscle group, in 2-4 sets. Why? Firstly, during drying, you have little energy reserves, and if you do 15 or more repetitions in a set, you will simply burn your muscles. Secondly, for a natural it is much more effective to train in a small number of repetitions - in the range of 6-10 (I speak from my experience). Do not chase after weight gain, because. on drying, this will be very difficult and traumatic. Try only to keep the weight, or reduce if you feel that you have less strength. Moreover, in the approaches do not reach failure! Because this is a pointless exercise, especially on drying. The point is to make your muscles work but don't suck all the glycogen out of them. By the way, if you need a refusal, you can read in the article: You need to lose weight gradually. If you have sharp jumps, i.e. either you have sharply limited carbohydrates, or you have exhausted yourself all day running, then you will not only burn extra muscles, but also harm your health, because. you need to understand that the internal organs also need energy, and if it is in a sharp deficit (sharp stress), then the body will not thank you, to put it mildly ... The result is important in the long term. Do not aim that you will lose weight in just 1 month. Of course, you can lose weight in a month, but it’s more correct to say that you simply “throw weight” along with muscles and with serious health consequences. Count on a period of approximately 4-6 months. The slower you lose weight, the better the result will be.(that is, after drying, you will not gain much excess weight, which, by the way, often happens to someone who loses weight dramatically in just a month). The approximate amount of how much pure fat can be thrown off in a month without harm to health and burned muscles is about 3-4 kg, no more! If a person loses 5-6 kg or more per month, then 100% he harms his health, not to mention the lost muscles.

Here is a good example:

Let's say a person lost more than 5 kg in a month. But besides the fact that he harms his health, in 90% of cases after that he will gain more than the weight from which he began to dry, because. the body will greatly slow down the metabolism and will work in "emergency" mode, storing fat.

Another case:

Here a person gradually lost weight by 3-4 kg per month. The body gradually lost fat and did not change to a slow metabolism, because. there were no stress conditions for the body in the form of severe energy restriction. These graphs are conditional, but the main thing is to understand the essence, and this is the most important thing. Again, I repeat, on average, expect 4-6 months. Yes, it's hard, but the harder the goal, the more pleasant the result will be when reaching the goal! :)

Returning to training, it is impossible to say what is better - strength work or running - because. Everywhere has its pros and cons. It is best to combine work with weights and running. By the way, here I would like to add that the work of the brain consumes approximately 20% of all human energy (provided, of course, that we use it) This is not a joke, friends. That's why mental work is so tiring ... Therefore, try to train your brain too :))

Another important point concerns vitamins. During drying, this will be very useful. You can buy a complex of vitamins at any pharmacy.

Try to feel your body, if suddenly you get sick, for example, then do not mock the body, and until complete recovery, consume as much food as the body requires.

Thank you all for your attention! :) You can ask all questions on the forum.

Your personal trainer online

Important! If you are determined to achieve the result and want to achieve your goal in the shortest possible time (lose weight / lose weight or dry your body by correctly compiling a diet / nutrition plan, training program and daily routine), then use the services of a personal fitness trainer online ==>