Drying the body, especially for girls, will be effective if you follow a few of the tips below from professionals and experienced athletes:
- it is very important to avoid sudden changes in blood sugar levels. This is easily accomplished by breaking your meals into small portions every 2-3 hours;
- Remember to drink water regularly, ideally every hour. The total volume of daily fluid intake can be easily determined by multiplying your weight by 0.03;
- carefully consider the number of calories consumed per day, gradually reducing the amount of high-calorie foods;
- make every 5 or 6 day carbohydrates and allow yourself to eat more carbohydrates. This will prevent the destruction of muscle mass due to a lack of glycogen;
- healthy drying takes up to 8 weeks for men and up to 12 for women, but no more. Drying for a body for newbies girls should be no more than 5 weeks;
- training should be as intense as possible;
- When cutting back on carbohydrates, be sure to increase your daily protein intake. During the drying period, it should be 2-3 g per 1 kg of body weight;
- reduce the number of calories gradually so as not to slow down metabolic processes (especially important for girls). A reduction of 100-200 kcal per week is considered ideal;
- take vitamin complexes and BCAAs, this will prevent the metabolism from slowing down;
- if the process of fat burning "stuck", then just give yourself a "carbohydrate shake" to stimulate the thyroid gland, but no more than two days;
- Try not to eat carbohydrates that are low in fiber, such as soft wheat flour products or white rice.
- once every one and a half - two weeks, arrange carbohydrate-free days, this will enhance the processes of fat burning;
- use casein protein to prevent catabolism and reduce hunger;
- taking L-carnitine before training will help to double the number of kilocalories burned during the exercise;
- Low-carb or no-carb days shouldn't coincide with training days.
- Pre-workout meals should include long-carbohydrate foods and whey protein.
- the so-called fatty fish contains only 150-200 kcal, but the fats contained in it have a beneficial effect on the processes of fat burning and provide the body with the necessary fatty acids. Ideally, it should be consumed at least once a day;
- the last meal should be protein. May be substituted by taking casein protein with low-fat milk.
