How to dry a girl”s body. Menu for a month by day, exercises, a home workout program

Many girls who want to tone their muscles and lose body fat often set themselves the goal of drying out their bodies. It’s important to achieve a defined, slender appearance in addition to weight loss. A combination of healthy eating and focused exercise that burns fat while maintaining muscle mass is needed for this process.

To achieve this, meal and exercise planning is essential. In just one month, it is possible to achieve noticeable results by adhering to a well-structured diet and exercise regimen. Strict diets or expensive workout gear are not necessary; the key is to be consistent and use the appropriate strategy.

We’ll walk you through a daily menu and an easy-to-follow exercise regimen at home in this guide. You can attain a more toned and fit physique by following easy steps and putting in consistent effort.

What is body drying?

Only after carefully studying this topic (what to eat, how to properly establish a daily routine, and how to exercise) will a girl be able to dry her body at home. Experts refer to a series of actions performed to decrease subcutaneous fat and improve muscle definition as "body drying."

Not only do positive changes in the girl’s appearance result from this figure improvement, but her skin tone also improves (cellulite manifestations become minimal).

The body must only be dried under the guidance of a qualified fitness instructor who is knowledgeable about dietetics as well as the fundamentals of female physiology. If food restrictions are generally minimal with a simple, healthful diet, then drying suggests rigorous diet adherence.

Reducing the amount of insulin in a woman’s blood is essential to reducing body fat as soon as possible. Even with several special limitations, an athlete trying to build a relief body should eat a balanced diet.

If not, the immune system will deteriorate due to high levels of physical activity, and chronic illnesses or even minor health deviations will manifest as an abrupt worsening.

Strength and cardio loads should be included in the training regimen for drying. In addition to initiating the fat-burning process, properly alternating training sessions with varying intensities tightens the muscles in the "problem areas of the body" and fortifies the athlete’s cardiovascular system.

This kind of bodywork is most productive when done in a gym. There is a lot more room for training in specially designed rooms, and there is also a selection of sports equipment for weights when doing specific exercises.

If a girl is unable to work out at the gym, she may dry out at home, but only if a trained professional creates a training plan for her, taking into account her health, any contraindications, and the objectives she hopes to accomplish from this type of change.

Calculating the daily calorie intake

A common misconception among novices is that all it takes to lose weight is to create a daily calorie deficit in the diet. Expert personal trainers call clients’ attention to one of the body’s most significant characteristics: innate frugalness.

It shows up as the body starting to store more fat when it is receiving fewer calories while having to use muscle mass as an energy source. Therefore, it is essential to accurately calculate the calorie deficit that the athlete needs to create in order to qualitatively dry out their body.

This typically occurs in three stages:

1. Determining the metabolic rate while accounting for an individual’s level of physical activity. It is advised that women use the following formula instead of men’s when calculating an equivalent indicator: 655 + (9.6 *… (a woman’s current weight in kg) + 1.8 *… (the girl’s actual height in cm) – 4.7 *… (the athlete’s age in years).

Based on the following, the girl’s physical activity indicator must be multiplied by the outcome of the above calculation:

• 1.2 is minimal physical activity (rather a sedentary lifestyle);
• 1.38 is rare training 1-2 times a week;
• 1.55 is medium-intensity training up to 5 times a week;
• 1.73 is high daily physical activity (high-intensity training up to 7 times a week).

2. The range of daily calories is formed. It is necessary to permit small variations in the daily calorie consumption from the recommended amount.

The number found in p. 1 must be subtracted by 250 in order to get the minimum number of calories required for the body to function normally. You should multiply the number from page 1 by 100 to determine the upper bound of the calorie corridor.

3. Calculating the proportion of nutrients (carbohydrates, fats, and proteins).

Determination of the ratio of BJU

It is impossible to dry a girl’s body at home and make it more embossed if the ratio of nutrients entering the body during the day is not accurately calculated. In addition to understanding the recommended daily intake of calories, it’s critical to know how much protein, fat, and carbohydrate should be included in the diet during drying.

The widely accepted information that 1 gram of fat contains 9 calories, 1 gram of protein, and 1 gram of carbs contains 4 calories is used to compute shares.

Meanwhile, dietitians advise keeping an eye on the ideal proportion of these healthy ingredients:

• 30 – 35% From the daily volume of calories should be in the share of protein (building material for the formation of a muscle corset. With its deficiency, active training will destroy existing muscles, as a result of which the body will become flabby);
• 15 – 20% it is necessary to pay attention to fats (we are talking about “healthy” fats, contained, for example, in nuts);
• from 45 to 50% of the total daily calorie intake should be allocated to carbohydrates (when drying, the best option would be to give up fast carbohydrates (wheat flour products, sweets) in favor of complex ("healthy" cereals, for example, buckwheat or rice; pasta made from durum wheat, etc.).

With this information, you can quickly perform the necessary computations for every individual seeking body drying. It is advised to compute the BJU corridor in this situation and ascertain the lower and upper indicators.

Nutrition and diet

Expert fitness trainers advise against eating anything two hours prior to training and for one hour and thirty minutes following training, regardless of size, as this allows the body to use fat stores as an energy source during body drying.

To prevent unfavorable effects when making physical improvements, athletes should follow these basic guidelines when structuring their nutrition plan:

The stage of the transition to a carbohydrate diet during drying	A summary of the principles
Stage 1	To make the rejection of carbohydrates as gentle as possible for a person"s physical and mental state, at stage 1 it is enough to just try to eat carbohydrate foods in the first half of the day (before 12 noon). In the following waking hours, you need to eat protein foods and sources of slow "healthy" carbohydrates. At this stage, it is also important to halve the consumption of salt or replace it with sea or pink salt. To maintain a balance of nutrients, nutritionists advise limiting yourself to 3 tbsp. l. olive oil per day, but, along with this, significantly increase the consumption of fiber, which is necessary not only for drying, but also for maintaining the normal functioning of the gastrointestinal tract.
Stage 2	At the next stage of a radical change in your diet, you must completely give up salt and foods that contain it in large quantities. The total amount of carbohydrates should also be reduced by 1.5 – 2 times, and the amount of protein food should be increased in equal proportions.
Stage 3	This stage is considered the most difficult when restructuring your diet plan for drying. Its main rules are the complete exclusion of carbohydrate foods from the diet and the consumption of large amounts of drinking water.

Every day, one should consume a minimum of two liters of pure liquid (coffee, tea, and other drinks excluded). Keeping your metabolism high and all of your bodily systems operating normally depends on drinking lots of fluids.

"Taboos" in dieting while dehydrating include:

• animal fats;
• dishes and products with a high sugar content;
• smoked products;
• canned goods;
• semi-finished products;
• fried foods (especially with the use of oil in large quantities);
• products that contain wheat flour.

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Allowed products

The key to understanding how to dry out a girl’s body at home is understanding which products are appropriate to use when following a diet that lowers body fat.

The majority of the daily menu ought to be:

• green apples;
• watermelons (like melons, they contain a large amount of liquid and vitamins necessary to maintain the body"s water balance and the normal functioning of all systems and organs);
• melons;
• bananas (despite the high calorie content of the product, eating bananas during drying is considered a mandatory rule. This is due to the fact that they are the only source of magnesium, which can relax muscles after effective training);
• grapefruit and other citrus fruits (in common parlance, such products are called negative calorie food. This means that for their digestibility, the body spends more calories than they contain. In addition, the undeniable benefit of citrus fruits is the high concentration of vitamin C, which is necessary to maintain immunity, especially during the period of seasonal colds);
• pears;
• seasonal berries (the best options are black currants, lingonberries and cranberries);
• traditional cabbage (can be replaced with Chinese cabbage);
• celery, parsley, dill and other garden greens;
• bell peppers (it is better to choose non-red varieties);
• zucchini, pumpkin, radish;
• beans, spinach;
• broccoli;
• lettuce (leaf);
• cucumbers and tomatoes.

The best types of meat and fish for dehydrating the body are:

• beef;
• veal;
• chicken fillet (as an alternative, you can use breast);
• white fish.

Incorporating the following into your diet is crucial when providing your body with relief:

• oat bran;
• egg white;
• seafood (high concentration of protein);
• fermented milk products (preferably products without artificial flavors, sweeteners and flavor enhancers).

Approximate diet for a month

You should eat four to five times a day while drying. Small amounts of bran or any other protein product work well as snacks. It is suggested that the body be gradually transitioned to proper nutrition before reducing the amount of carbohydrates consumed. If there are no health reasons why the person trying to lose weight can’t follow this diet, the first week could look like this:

1. First Monday:

• breakfast: oatmeal + grapefruit + a piece of lean white fish;
• snack: 3 proteins + salad of peas, corn and greens;
• lunch: buckwheat without salt + baked chicken fillet with greens and low-fat cheese + 1 cucumber;
• snack: cottage cheese;
• dinner: rice + beef + boiled green vegetables
• snack: a glass of low-fat kefir.

2. Tuesday

• breakfast: an omelet of 3 whites and 1 yolk + a piece of low-fat cheese;
• snack: a sandwich made from whole grain bread with turkey ham (homemade only)!);
• lunch: vegetable stew + stewed veal;
• snack: green salad with lemon juice;
• dinner: baked white fish + Brussels sprouts.

3. On Wednesday

• breakfast: whole grain bread sandwich with red fish;
• snack: grapefruit or other citrus fruit;
• lunch: brown rice + baked chicken fillet + vegetable salad of cucumbers, tomatoes and greens;
• snack: low-fat cottage cheese + glass of kefir;
• dinner: boiled white fish with vegetables (can be steamed).

4. Repeat Monday’s menu on Thursday.

5. Repeat Wednesday’s menu on Friday.

6. Recreate Tuesday’s menu on Saturday.

7. Recreate Monday’s menu on Sunday.

It is essential to gradually increase protein consumption and decrease carbohydrate intake starting on day 8.

Exercise examples

A qualified fitness trainer should be consulted when determining how to dry a girl’s body at home. This includes selecting the ideal load and demonstrating proper exercise technique. A typical regimen of exercises for body drying at home consists of:

Exercise	Brief description of the technique
Jumping rope	1. Stand up straight; spread your legs apart at a distance equal to the width of your shoulders; take the handles of the rope in your hands, placing your hands on both sides of your body, approximately at waist level.

2. Leap off the ground without bending your legs and make a circle with the rope above your head and beneath your feet at the same time.

1. Stand with your feet shoulder-width apart, your back straight, your chest tipped forward, and your arms extended in front of you at shoulder height.

2. Exhale and bend your knees to bring your body as near the floor as you can.

3. It’s crucial to make sure the knee stays inside the foot when the body reaches its lowest point.

2. Raise your shoulder blades off the ground and bring your upper body to your knees while gradually releasing the air you had previously inhaled.

2. Lift your feet as high off the ground as you can by bending each knee individually.

If an athlete is not cleared for intense sports due to multiple contraindications, the above exercises should be modified.

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Drying a girl’s body means cutting fat while keeping muscle, which calls for a regimen of regular exercise and healthy eating. Lean proteins, good fats, and limited carbohydrates should be the main components of a well-balanced monthly meal plan. Strength and cardio training should also be included in the workout regimen. You can follow an easy yet effective workout routine at home by progressively increasing the intensity of exercises like lunges, push-ups, and squats. Maintaining this schedule will help you get a defined, toned body.

Sample training programs

How to help a girl dry off her body at home and improve her health through consistent circular training. The foundation of these classes is the circular repetition of a specific set of exercises, with no break in between within the confines of a single circle.

Every athlete should have a customized training regimen, even at home, to prevent injuries or adverse effects on the body. You can use the following option as the foundation for training if hiring a fitness trainer is not an option.

It is intended for girls who are healthy and prepared to participate at least three times a week at home:

1. Monday (three circles with one-minute rest intervals):

• Running in place – 3 min.;
• Squats without weighting at a fast pace – 30 times;
• push -ups from the knees – 15 times;
• the rise of the upper body from the position of lying – 30 times;
• The craving of dumbbells (or other improvised analogues of sports shells, for example, bottles of water) – 35 times;
• Running with high hips – 1 min.

2. On Wednesday

• jumping jumps – 2 min.;
• lifting straight legs from the position of lying on the floor – 20 times;
• push -ups from the floor with a wide setting of the palms (can be performed from the knees) – 15 times;
• Drying in place – 2 min.;
• Bending hands with dumbbells or other weighting agents from a standing position – 20 times;
• Running with high hips – 3 minutes.

3. On Friday:

• jumping on the spot with the feet touching the buttocks – 60 times;
• squats with weights at a medium pace – 25 times;
• weighted bench press from a supine position – 30 times;
• jumping rope – 2 min.;
• lifting the upper body to the knees from a lying position (arms straight above the head) – 25 times;
• running in place – 5 min.

On "rest days" (Tuesday, Thursday, Saturday, and Sunday), the athlete is advised to walk as much as possible or schedule time for herself to jog outside for optimal body drying.

It’s crucial for any girl who wishes to dry her body at home to understand that her body will not change as quickly as it would in a gym.

This is because self-directed training necessitates a high level of drive and focus on following the proper form when executing exercises (a fitness instructor oversees this in the gym). Drying at home is much more gentle and safe for health, even though it takes longer for someone trying to lose weight to see results.

Mila Fridan designed the article.

Day	Menu and Exercises
Day 1	Breakfast: Oatmeal with berries, Lunch: Grilled chicken with quinoa, Dinner: Salmon with veggies. Workout: Cardio (30 min), squats (3 sets of 15), push-ups (3 sets of 10).
Day 2	Breakfast: Smoothie with protein powder, Lunch: Turkey salad, Dinner: Grilled shrimp with brown rice. Workout: Strength training (legs and glutes), lunges (3 sets of 12), leg raises (3 sets of 15).
Day 3	Breakfast: Greek yogurt with almonds, Lunch: Grilled fish with spinach, Dinner: Chicken stir-fry with veggies. Workout: Cardio (30 min), plank (3 sets of 30 sec), burpees (3 sets of 10).
Day 4	Breakfast: Scrambled eggs with avocado, Lunch: Beef steak with broccoli, Dinner: Baked tofu with green beans. Workout: Upper body strength training, dumbbell curls (3 sets of 12), tricep dips (3 sets of 10).
Day 5	Breakfast: Smoothie bowl with fruit, Lunch: Tuna salad, Dinner: Grilled chicken with sweet potato. Workout: Full-body workout, jump squats (3 sets of 15), push-ups (3 sets of 12), sit-ups (3 sets of 15).
Day 6	Breakfast: Cottage cheese with berries, Lunch: Grilled shrimp salad, Dinner: Steak with mixed veggies. Workout: Yoga (40 min), stretching exercises, light core work.
Day 7	Rest day. Hydrate well, focus on recovery and light stretching.

Drying your body takes commitment and perseverance. A well-planned diet and a disciplined exercise program will help you reach your objectives quickly. You will begin to notice changes in your body composition as you make gradual changes to your diet and exercise routine.

Recall that patience is essential. It’s critical to prioritize steady advancement over hastily anticipated outcomes. Follow your schedule, drink plenty of water, and get enough sleep.

Lastly, pay attention to your body. Modify your routine if something doesn’t feel quite right. Since each person’s body responds differently, figure out what works best for you and stick with it.

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