Burn fat right
And you need it?
First of all, you need to understand the terminology. And then for many people who do not really understand, drying the body for girls is equal to losing weight. But these are completely different processes.
But the process of losing weight means dropping the entire body mass. At the same time not one fat layer decreases. Often a woman sets a goal to get into one of the dresses that she wore before delivery. She imagines how the thing slides smoothly over her skin and quietly settles in the necessary places, emphasizing beautiful forms.
The most effective body drying for girls occurs subject to the following principles:
- You can not shy away from a training program to gain muscle mass. It is important to do the necessary number of repetitions and approaches.
- You need to increase the number of calories in the diet to maintain the level of anabolic environment (promotes the growth of muscle tissue).
- You should strive for the right balance between fat and muscle tissue.
It is important to understand that the process of drying the body is not a way to lose weight. Having spent strength and transforming your body, you can not just go to the beach to soak up the sun and hit everyone with your sports figure. Rather, you can get out, but you will not get a quick result in building the body. Diet (counting calories and limiting carbohydrates) and the loads that are used in this process are calculated by day and for quite a long time. Therefore, to lose weight quickly you just will not work. And if you only need it in order to spend a beautiful and toned week on vacation, then you should not try for this purpose.
If, after reading this section, you did not change your mind to conduct an experiment on drying your own body, then you can safely move on to the text below. He will tell you about the basics of this process.
How is the process going?
Based on the essence of the process, we can assume that you understand a simple thing: to dry something, you must have this “something”.That is, if a girl has a height above 170 cm, and the weight does not exceed 50 kg, there is simply nothing to “dry”. With this growth, the minimum weight should be 60 kg and the correct ratio of fat and muscle should be in the range of 20-25%.
Also, you should remember that to reduce muscle tissue is much easier than fat, to apply for this you need less effort. This explains the effect of "blowing off", which is observed in athletes after they stop building up muscles. Therefore, when drying, the main focus is on the correct ratio of muscle and fatty tissue.
In this process, you need to reduce the level of fat mass to 8-12%, which will allow you to see the muscles not only the press, but also the whole body. To do this, you will need to perform the following drainage measures:
- determine a strategy for cutting back carbs and following them;
- consume significant amounts of fluid;
- cut down on the presence of NaCl in food;
- increase the presence of lean protein in the diet;
- take products from the group for athletes: BCAA amino acids, protein, fat burners;
- reorient classes from heavy power to those where more emphasis is placed on isolation, many repetitions, blocks of exercises are used on simulators.
The drying process is based on the regulation of carbohydrate intake. It is with their help that the body replenishes energy reserves, with glucose being the main component. It is formed as a result of the decomposition of carbohydrates of any kind (complex and simple). With insulin, glucose is absorbed. If you eat tight and at home do not deny yourself in those foods that contain large amounts of carbohydrates, then there is an accumulation of glucose in the tissues. Over time, this leads to the transformation of the substance into a layer of fat that accumulates in special cells. However, this process is reversible, because with a lack of nutrients the body begins to deplete its own reserves. And they are stored in such fat cells.
If you lack carbohydrates, it can also damage the body. In this case, there is a partial breakdown of carbohydrates, which leads to the formation of undigested residues. These substances become a source of poisoning of the body, and the long term of this state can cause coma. Therefore, during the drying process, you should never give up the consumption of carbohydrates, as this can adversely affect your body.
Features of the process for women
You need not to get rid of excess fluid, as is done with losing weight, and effectively burn fat, reducing the amount of carbohydrates.
Another feature is the lack of muscle tissue, as women do not often work with power loads. Therefore, here we will have to go from the tonus programs that fitness offers to mass-gain programs. Such programs consist of a large number of repetitions and use lighter weight. This is due to the third feature - the structure of muscle tissue, in which red slow muscle fibers prevail.
To determine your optimal weight with the necessary muscle mass, you should use special calculations. If you know the percentage of fat, fat in kilograms, net muscle weight and your total weight, then you can calculate what weight results you should get to reduce the amount of fat, but leave muscle mass.To make such calculations at home, it is necessary to use special scales with calculating the ratio of fat mass. You can also use the weights that are available in clubs where women go to fitness.
In addition, you will need to keep a food diary, taking into account fats, proteins, carbohydrates. After all, only through well-organized nutrition, you can regulate the consumption of carbohydrates and calories. You should know exactly how many calories you are consuming and how much you burn to understand why you are gaining weight: does it increase the fat layer, or does the muscle mass increase? Therefore, keep a diary at home or in the office have. It is obligatory to count not only the total calories per day, but also at each meal (proteins, fats, carbohydrates).
Perhaps it will seem too complicated. Yes, and carry this diary for a constantly have, and not just to record breakfast / dinner at home. But put up with the idea that you can’t do without it. Make it easy for yourself to use modern technology. Records can be made on the mobile, and then transferred to the diary.To calculate the calories you can use special calculators that can be installed on a PC or work with them online. Such counters and programs will help to correctly account for all carbohydrates, proteins and fats.
Carefully read your notes to regulate your diet. Also, you should remember that drying the body for girls provides a special menu - with a high content of protein. In your daily diet, the proportion of simple protein should be at least 40%. Such a diet will be more satisfying, will help maintain the right amount of muscle mass and protect it from burning. Fiber consumption will be a great addition to protein, so try to combine vegetable dishes with it.
- During the day, monitor the level of sugar. It should be stable. Ensure it will be able to frequent meals (5-7 times) and the selection of the right diet.
- Drink enough liquid. It is desirable that it was cool.
- Get used to counting calories so that in the future to come to their reduction. But this should be done carefully, because a decrease in carbohydrate intake will lead to a decrease in glycogen.And this is a direct way for the muscle tissue to start burning. At least once a week increase the consumption of foods with carbohydrates.
- Make the correct calculation of the drying time (8-12 weeks).
- Your workouts should be quite intensive (many repetitions, low weight).
- If you cut back on carbohydrate intake, then you need to increase the amount of lean protein.
- In the case when the calorie content is sharply limited, the body may try to make reserves “for a rainy day”, which will lead to slower metabolism. Therefore, it is necessary to reduce calories gradually so that fats are consumed.
- Use special fat burners that can stimulate the nervous system and increase the production of norepinephrine. This will help prevent slowing the metabolism and activates the process of burning fat.
- In order for glutamine to spare the amino acids that will be consumed in large quantities, you need to take 5 grams of BCAA before and after exercise, in the morning for breakfast and in the evening before bedtime.
- If you try to stick to your diet at home, then over time, a slowdown in the metabolic process may occur.As soon as you begin to feel that the metabolism is "suspended", then load yourself with food with a high content of fats and carbohydrates for 1-2 days. Such a shake-up is an excellent way to activate the thyroid hormones and return the body to intensive fat burning.
- Exclude the use of non-fibrous carbohydrates and slow-digesting carbohydrates.
- Strengthen fat loss can go to the extremes, when you once every 10 days arrange yourself unloading carbohydrates, reducing their consumption to 50 grams.
- Before training, whey protein and slow-digestible carbohydrates are better absorbed, as well as oatmeal and whole grain bread.
- Be sure to eat fish once a day to compensate for fatty acids.
- The purpose of drying is not only in building muscle mass, but also in stimulating the production of growth hormone. This can be done with the exception of carbohydrates from meals at night.