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Safe drying for girls: at the finish line by summer

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

What is it?

Drying the body is a sports term that means the process of reducing the level of subcutaneous fat while maintaining maximum muscle mass. This method of losing weight is difficult to perceive separately, it works exclusively in conjunction with the training process.
Drying assumes that you already have muscle mass, and you just need to emphasize the relief. Losing a lot of excess weight this way will not work.

Safe drying for girls: at the finish line by summer

Photo: istockphoto.com

Is it safe for health?

Many girls take this way to get rid of excess as a panacea. But you need to understand that prolonged drying can lead to serious health problems. Only the right approach from the point of view of nutrition will be the key to successful drying.
Let's leave professional athletes aside and talk about those who have been actively training all winter and now want to boast of a toned body and beautiful abs on the beach. Let's dwell on the two main blocks of drying.

Training is at the heart of everything

The basis is aerobic training. You should devote at least 45 minutes to physical activity per day. It is important to keep track of your heart rate as the normal average is 120-130 beats per minute. This will make the process of burning excess body fat more active.

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

If the heart rate is increased during exercise, the workout becomes anaerobic, and you work for endurance, but not for fat burning.
Among the most popular exercises are the following:

  • deep squats (30 times);
  • lunges (20 times);
  • push-ups (10-12 times);
  • press (twists 20 times in a row);
  • skipping rope (every day for a few minutes);
  • running (40-45 minutes).
Safe drying for girls: at the finish line by summer

Photo: istockphoto.com

Food: Basic Rules

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

The first stage implies the maximum reduction of foods containing carbohydrates. For girls, it is especially important that drying does not cause stress for the body, so reduce them gradually. Eat carbohydrate foods in the morning, making a choice in favor of light meals in the evening.

Secondly, throughout the entire process of losing weight, we must maintain a highmetabolic rate. Metabolism will slow down if you refuse to eat at all or reduce its consumption to a minimum. Our body will sound the alarm, and all incoming nutrients, on the contrary, will be put aside. The amount of carbohydrates daily is 2 grams per kilogram of body weight.

At the same time, we increase the amount of protein, oddly enough, to the same figure - 2-3 grams per kilogram of body weight.

Approximate Nutrient Ratio:
Protein - 45-50%
Fat - 20-25%
Carbohydrates - 35-40%

In addition, there is more some tips to help you achieve the desired result quickly and painlessly.

  • eat small meals 5-6 times a day;
  • do not cook or eat carbohydrate meals before bed;
  • measure your waist and cut your carbohydrate intake to a minimum if it stops shrinking;
  • Don't lose weight for more than 2 months, take a break.

Contraindications

Do not use methods of rather drastic weight loss if you have any contraindications. Among them:

  • expectation of the baby and the period of breastfeeding;
  • diabetes mellitus;
  • having kidney, liver and digestive problems;
  • activities associated with constant mental stress.

Work on yourself without fanaticism. Food and sports should not harm your health.

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