The relief body is the dream of many, but not everyone can "build" it. I propose several important rules for drying the body, which will help you get effective forms as quickly and without harm to your health.
The main problem is that many people confuse drying with weight loss and throw all their strength at the disposal of hated kilograms. But when we lose weight under the usual program, we lose kilos, but the hypodermic fat can remain and the relief will never appear. Drying is the maximum reduction in subcutaneous fat, so the muscles manifest themselves in all their glory.
To build a relief body you need a special training program - the muscles need to first beautifully pump up, and in parallel burn the subcutaneous fat. It is necessary also to adjust the diet.
We'll talk about training later, this article will deal with nutrition. First of all, you need to control the amount of carbohydrates. It's very simple: carbohydrates are the main source of energy. Rather not carbohydrates, but glucose, which is formed during the breakdown of carbs. Part of the glucose is immediately consumed for the needs of the body, and part is stored in the form of glycogen in the muscles and liver cells - in reserve. If you consume carbohydrates too much, more than you need to get energy, and the liver and muscles are clogged with glycogen, then the excess glucose is converted to fat. But if there is not enough glucose, and from the muscles and liver we have already used glycogen (usually its stock goes for a day), then the time comes for the breakdown of fats: energy needs to be taken from somewhere.
It would seem that everything is simple: we do not eat carbohydrates, and the fats calmly melt. This principle is based on protein diets. But with a critical deficiency of glucose, the fats do not split completely, the body accumulates a critical amount of the products of their decomposition and develops ketoacidosis. There is acute intoxication, poisoning the body, which can lead to an acidotic coma. Therefore, protein diets are really dangerous for life.
The way out is to consume the right carbohydrates and less than usual: in the calculation, about 1-1.5 grams per kilogram of your weight. It should be right carbohydrates with low and medium glycemic index: herbs, non-starchy vegetables, not too sweet fruits, oatmeal, buckwheat (preferably green, not fried), brown rice, quinoa. Of course, about sugar, baking, fast food, etc. will have to be forgotten. Vegetables and greens can be eaten throughout the day, better fresh. Cereals - in the morning, for breakfast, as well as before training.
On drying it is worth using about 2-2.5 grams of protein (lean) per kilogram of your weight. This lean meat, fish, seafood, egg whites (if you do not need to dry it in record time, you can take also yolks), sour-milk products (but not milk) with a low percentage of fat content (up to 5%). They can be eaten throughout the day, including after the evening workout, but too late still not worth it. The protein is slowly digested, and if you eat it late in the evening, it is in the stomach until the morning, provoking the processes of decay. In the evening, it is worth using the lightest protein (fish, cottage cheese up to 5%) in combination with a large amount of fiber (fresh vegetables and herbs): it improves digestion and increases the digestibility of protein.
As for dairy products on drying, there are a lot of disputes: athletes say that milk detains water in the body (because in fat-free cottage cheese up to 3% of milk sugar), plus it is harmful animal fat. Therefore, cottage cheese should be consumed in small portions, 100 grams in one meal, combining with fiber from unsweetened fruits, vegetables, greens.
Goodl fats must be present in the diet, otherwise the metabolism will slow down, plus the absence of fats is harmful to the skin, hair, hormonal background, general health. But it should be vegetable fat: from oils, nuts, avocados. Oily fish is also very good: fish oil stimulates the breakdown of subcutaneous fat, so fish should be eaten daily. Nuts are beautiful both as a snack and as part of salads. But they, like vegetable oils, it is better to use until 3 pm.
Caloric content can’t be greatly reduced, otherwise metabolism will slow down, and fats will cease to be burned. The amount of calories consumed for women on drying, who want to achieve the result as quickly as possible - about 1400-1500, for men - 2200-2300. These are very approximate figures to calculate individually, more precisely, use special formulas (for example, Harris Benedict's formula).
Ways of cooking: grilling, steaming, stewing, cooking, baking, you can fry in a frying pan without fat. Cereals should be soaked overnight and if prepared, then a minimum of time. Salt is excluded, but you can use natural seasonings, including various dried herbs. Products are only natural, no preservatives or industrial products, such as sausages, mayonnaises, ketchups, convenience foods, dishes from supermarket cookery departments. You should understand that the goal of the producers is to make it as cheap as possible, so the ingredients are not the best, plus, preservatives, dyes, taste enhancers, etc. Animal fats need to be reduced to a minimum, simple carbohydrates completely excluded.
In order not to have sharp fluctuations in the sugar level, eat small portions up to 6-7 times a day. You need to eat food every 2 hours, at least a little - this is a must. If you decide to follow the drying program, be prepared to adhere strictly to the schedule and eat in any conditions. Drink 2-3 liters of clean plain water: the more you drink, the better the body takes out excess water. If there is not enough water, the body will try to hold it, which will cause puffiness. In addition, metabolism will slow down and the fat burning process will slow down. It is especially important to drink in small sips during training: dehydration thickens the blood, which increases the burden on the heart. Before training we eat slow carbohydrates (oatmeal, buckwheat, brown rice), after training - lean protein with fiber.
Once a week, it is worth to do carbohydrate loads, increasing their number by about 150-200 grams: so you replenish the reserves of glycogen and do not lose muscle mass. If the muscles are burned, you will come out of drying with flabby sagging skin.
And do not forget: everything that you do must be in joy. Just imagine: very soon you will get the body of your dreams, and in parallel acquire useful habits that will surely change your life for the better!