3 main rules for girls when drying their feet at home

Drying the body is getting rid of subcutaneous fat in order to give the body a beautiful muscle profile. You should not confuse drying with losing weight, because its main goal is not losing excess weight, but precisely drawing muscles and creating a toned look. In the process, it is important to maintain muscle volume and at the same time reduce the volume of fat in the legs and body to the minimum possible values. Let's look at how to dry properly, what your diet should be, and what exercises you should do for girls and men.

• General information about drying the body
• Features of body drying for girls
• Nutrition during drying
• What foods to eat while drying
• Exercises for drying at home
• Drying legs, thighs and buttocks
• Squats with a barbell or dumbbells
• Lunges with dumbbells
• Plie squat
• Leg swings from a lying position
• Video: Leg swings, execution technique
• Drying hands and shoulders
• Pushups
• Reverse push-ups from a bench
• Standing Dumbbell Press
• Dumbbell Curl
• Dumbbell Bench Press
• Drying the press
• Crunches
• Dumbbell Bends
• Hull lifts
• Hanging Leg Raise
• Training program for drying the body
• How to dry your body quickly - weekly program
• Video: Training program for cutting

Drying thighs and buttocks: express method

Drying requires compliance with certain rules. They line up in two directions. This is a strict diet and a set of exercises to polish the muscles of the legs and buttocks. The basic principles are:

• expend more energy than you consume through diet and exercise;
• eat often and in small portions to speed up metabolism;
• replace animal fats with vegetable ones;
• regularly monitor your weight and record the results;
• Consume carbohydrates in limited quantities.

You can form the figure of your dreams without risk to health or much effort in one to two months. You can achieve slim thighs and firm buttocks even in a week.

Attention! Nutritionists advise drying no more than once a year, as this is stressful for the body. It's best to maintain your results throughout the year with proper nutrition and activity.

Be sure to watch: Preparations for drying, or How to get as close as possible to the body of your dreams Program of crazy drying at home Drying the body for girls: the main nuances of training at home Effective home exercises and diet for drying the male body

Nutrition during drying

What should your diet be like during drying?

Let's consider the basic principles of nutrition during drying:

• gradually reduce the amount of carbohydrates in the diet;
• We take our last meal no later than three hours before bedtime;
• you need to eat an hour before training, and also eat an hour and a half after it;
• weight loss that is harmless to the body should not be too fast, the norm is about 1 kilogram per week;
• It is worth carefully monitoring the amount of protein in the diet so that the muscles do not “deflate” during drying.

What foods to eat while drying

Products must comply with the general principle described above. That is, do not contain too much fat and simple carbohydrates in its composition. These are products such as:

• Lean dietary meat. For example, chicken fillet or turkey fillet. This meat contains easily digestible protein and a minimal amount of fat and carbohydrates.
• Seafood. Fish, mussels, octopus, squid - all these products are perfectly digestible and saturate the body with essential microelements and amino acids. It is important to eat all these foods without oil.
• Low fat dairy products. Cottage cheese, cheese, milk, kefir with fat content up to 5%.
• For breakfast, you can eat boiled porridge without adding butter or sugar. For example, buckwheat, brown rice, pearl barley porridge.
• Fruits in small quantities can be consumed as a snack in the morning. The exception is banana, it is too high in calories. You can eat citrus fruits, apples, apricots and other fruits. But no more than 200 grams per day.
• Fresh or boiled vegetables and herbs. For example, carrots, cabbage, spinach. Green vegetables can be eaten in unlimited quantities. An exception to this list is potatoes, which contain too many carbohydrates.
• Legumes also contain vegetable protein, which is easily absorbed by the body. You can eat beans, lentils, peas and other beans.

How to achieve results in a week

In order not to destroy muscle mass, but to achieve only a reduction in fat, you will have to focus on proteins in your diet. And exercises should be aimed at both general weight loss and the creation of sculpted muscles. However, it is not necessary to visit the gym. You can do the exercises at home. The same exercises are recommended for boys and girls, only the stronger half will have to complicate the tasks with dumbbells in their hands and perform a little more repetitions.

The most effective exercises for legs:

• jumping rope - every other day for 10 minutes in combination with other exercises;
• running – half an hour daily;
• cycling – half an hour daily;
• squats - every other day for 10 minutes in combination with other exercises.

Effective exercises while lying down or sitting:

1. Swing your legs . Lie on your back, raise your legs together, clasp your hands behind your head. We lower our left leg and bend our right leg at the knee. We raise our legs together again. We lower our right leg and, accordingly, bend the other at the knee. And this should be done alternately from 30 to 60 times.
2. Scissors . We lie on our backs, hands clasped behind our heads. We raise our legs straight up. We make movements by crossing our legs together. Repeat 30 to 60 times.
3. Hip stretch . This should be done after the muscles have warmed up in previous exercises. We kneel down; you can put something soft under your knees. We lower our hand onto the heel, bending down, and with the other hand we stretch up. You can make the task more difficult by bending your body back a little. We stay in this position for half a minute. Now on the other leg. No need to repeat.
4. Another hip stretch . We sit down on the pillow and cross our legs. We take the leg by the knee and pull, stretching the thigh muscles. The same with the other leg.

Exercises can be performed longer – to the maximum extent possible. And every day.

Exercise "Plie"

Stand up straight with your feet shoulder-width apart. The feet should be turned out so that the toes point in different directions. Hold the dumbbells straight in front of you and slowly lower yourself into a squat until your thighs are parallel to the floor. Under no circumstances should you bend your pelvis, otherwise the exercise will simply be of no use.

Three sets of 12 repetitions is the optimal intensity of the load. If you feel how the internal muscles work, then you are doing everything right.

Why is rapid fat burning dangerous for girls?

Losing weight quickly is harmful. Risks for girls are:

• metabolic disease;
• hormonal imbalance, which can cause infertility and complete cessation of menstruation;
• hair loss, wrinkle formation, brittle nails, unhealthy complexion;
• prolapse of the kidneys, uterus;
• lethargy, apathy, nervousness, decreased ability to work;
• formation of gallstones.

Attention! The most severe consequence of rapid fat burning is anorexia.

How to dry your feet at home - recommendations

• A properly designed nutrition program.

The sports diet contains certain rules that require strict adherence. It is not recommended to eat 2 hours before classes. It is strictly forbidden to skip meals (morning, lunch, evening). Many doctors recommend using 6 meals a day.

This is how the body will better adapt to varying degrees of stress and not function to its detriment. Each meal should be varied in order to avoid the occurrence of digestive disorders and intestinal diseases.

• Power training.

Strength exercises are a must when cutting. These include: squats with a load (the number of kilograms depends on the level of training); raising on your toes (the emphasis here is on the calves, which helps strengthen them); walking with lunges.

• Workouts for the cardiovascular system.

Cardio training is very effective and helps strengthen the heart muscle and vascular system. They can use treadmills, home exercise equipment - steppers, swimming and dance sports.

An individually selected program will help strengthen your legs, make them more elastic and thin. It also helps get rid of a popular disease – varicose veins.

Professional opinions

Body drying is carried out by both athletes and ordinary people. It brings results and allows you to create a beautiful figure. But we need to do it wisely. And also consult your doctor before starting.

Anna Kurkurina, fitness trainer

This specialist believes that at any age it is not too late to build the body of your dreams, which she confirmed by her own example. You need to perform exercises to the limit possible with the maximum number of approaches. She recommends eating proteins before lunch, and slow carbohydrates after. And under no circumstances should you starve.

Carmen Electra, famous fashion model

This specialist recommends, especially for beginners, his developed set of exercises, based on choreography. Classes combine strip lifting with aerobic and fitness exercises.

Les Mills, Olympic champion, coach

This specialist believes that loads should be performed starting with small ones - dancing, running, swimming. You need to purchase dumbbells for classes, a horizontal bar, a jump rope, a stopwatch and a heart rate monitor. In your diet, you must have breakfast and get rid of bad habits. And you shouldn’t sit drying longer than allowed.

How to make body drying not only effective, but also safe

The term “drying” is applied to a complex process based on a special menu and a set of special exercises, the main task of which is to develop muscle definition.

Special nutrition does not imply that you need to adhere to a ketone diet, that is, a diet completely devoid of carbohydrates. This diet poses a danger to the body. Against the background of carbohydrate starvation and lack of glucose, glycogen is consumed first, and then fat. This, of course, allows you to achieve the desired effect, but not without consequences.

The combustion of complex nutrients occurs slowly, and the process is accompanied by the formation of ketone bodies, which are residual formations that, due to glucose deficiency, do not have time to break down. This leads to the blood becoming acidic and the body becoming poisoned.

Ketone bodies can trigger the development of ketoacidosis and ketosis. Symptoms of these ailments include: a feeling of weakness and drowsiness, increased dryness of the skin on the lips, and a noticeable odor of acetone. If the poisoning is severe, the person may fall into a diabetic coma.

These adverse effects can be avoided by gradually reducing the amount of carbohydrates consumed, which in no case should be completely removed from the diet. And to follow this rule, it is necessary to maintain multiple meals, but reduce the volume of portions eaten.

You need to eat at least four to six times a day. Portions are made small. The menu includes products that allow you to maintain protein at the required level.

Main conclusions

Drying the legs and buttocks can be done quickly in a week or more slowly in a month or two. Basic Rules:

• changing your diet by reducing carbohydrates and adding proteins;
• strength and cardio exercises every other day;
• drinking enough water daily.

You can add the right attitude to this. If you have a goal and strive for it, achieving results will become much easier. But you can’t get carried away with drying your body; once a year is enough.

How to dry out your body without harming your health

Remember that any dietary restrictions, as well as physical activity, may not have a very positive effect on the condition of the body as a whole. Here are some tips to help minimize risks:

1. The morning meal is the most important. Never leave home without having breakfast.

2. Don't eat at night. If you return home late, then choose low-fat liquid dairy products (for example, kefir or yogurt), vegetables and fruits for dinner.

3.Eat at least 3-4 times a day. Breaks between meals should not be long. And remember: the bulk of the nutrients should enter the body during breakfast and lunch.

4.You cannot completely remove fats from your diet. This can lead to complete metabolic disorder in the body. In addition, the lack of fat negatively affects vision, the condition of the skin, hair and nails.

5.Sugar and baked goods are incompatible with proper nutrition when drying. If you are looking for the answer to the question of how to dry out your body, forget about sweets.

6. Forget about “gastronomic garbage” - ketchup, mayonnaise, chips and other snacks. They will not provide the body with the necessary nutrients. In addition, the flavor enhancers they contain will only whet your appetite.

7. Those who want to dry out their body should limit the amount of alcohol. It irritates the gastric mucosa and provokes overeating. In addition, all the extra calories eaten along with a high-proof drink go straight to body fat.

Anna Kurkurina's training program

Anna Kurkurina is a world champion in powerlifting in 2008, 2010 and 2012, holder of 14 records. Agree, it inspires confidence. She has a very interesting program for drying thighs, arms and stomach. It's called "Do It Yourself". It describes in detail various nutrition and training techniques.

According to Anna Kurkurina’s system, the nutrition plan is based on the following principles:

1. Under no circumstances should you go hungry. If the body is starved, it learns to store fat. You need to eat every 3 hours.
2. Between breakfast, lunch and dinner, you can drink protein shakes; grapefruit juice is very useful. It promotes fat burning.
3. At one time you can consume no more than 30 g of pure protein - this is 200 g of cottage cheese, 150 g of beef, 120 g of tuna, 3 chicken eggs.
4. Protein shakes are an indispensable nutritional element when cutting. They must be consumed several times during the day. For example, before and after training, as well as before bed.
5. You can eat carbohydrates only in the morning; for lunch and dinner you can’t eat anything other than protein. Even fruit eaten in the evening can harm the drying process.
6. You can train an hour after your last meal. You can eat food only an hour after training.
7. You need to drink at least 3 liters of water every day. Feeling thirsty is unacceptable. It should not be tested under any circumstances. To do this, you need to drink 1 glass of water every hour.
8. Every evening you need to drink a glass of cognac with lemon. Precisely with lemon, because it neutralizes the harmful effects of alcohol, and the mixture of cognac and lemon enhances the fat burning effect.

According to Anna Kurkurina’s system, the training process is based on the following principles:

1. Before training, it is necessary to warm up the body well with exercises such as squats, crunches, jumping in place, bending the body forward and to the sides.
2. The only indicator that you are doing everything right is a constant burning sensation in your muscles. You just need to feel that your muscles are “burning.” In this case, the number of repetitions does not matter at all.
3. After training, you need to apply anti-cellulite cream.
4. If you don't train with dumbbells or barbells, you'll need a jump rope. You need to jump with it for at least 15 minutes. If you are very tired, you can replace the jump rope with walking at a fast pace. Under no circumstances should you feel sorry for yourself and give yourself a rest. If you take a break, there will be no result.
5. A hoop is very suitable for drying your thighs and stomach. You need to spin it for at least 15 minutes.