Cutting for women | How to cut your body
Cutting for women is burning the subcutaneous fat layer by reducing the consumption of calories, otherwise – carbohydrate starvation. Fat is burned, and muscle mass remains in place.
This type of weight loss is used by bodybuilders and pro-athletes, as this contributes to the formation of the body relief. But how can you avoid stress? It’s easy – just need to correctly approach cutting, and there will be no problems.
People who have tried on themselves all the delights of cutting, say that it is quite useful for the body. At the same time, it is necessary to focus on aerobic workouts: running, rollerblading, cycling and so on.
If you think that “cutting” is getting rid of excess fluid in the body, then you are very much mistaken. Cutting implies active loss of fat.
MENU ON CUTTING THE BODY FOR GIRLS BY DAY
Not every girl who visits the gym is going to compete, but, probably, everyone will one day want to sit down and see their body with a minimum percentage of fat. The period of fat burning should be done if a certain muscle mass has already been collected and there is an experience of permanent employment in the gym, calculated in months (at least six months), otherwise there will simply be nothing to cut. It is also important to understand that proper cutting is not just weight loss, it is a reduction in the fat layer with maximum muscle mass preservation.
Cutting for girls at home and for competitions is not much different, as well as the menu by the day, since in both cases the main task is to acquire a beautiful relief body. The only difference is that in the last days of the competition a more rigid diet is used: water consumption is limited and carbohydrates are completely excluded, and a day or several hours before entering the stage the athlete uses carbohydrates and gets a full muscle body.
But this is all very individual, and it is better to conduct such actions under the control of a personal trainer. If cutting is required for life, then no schemes with carbohydrates and water need not be done. Let’s find out what should be the cutting of the body for the girls. Menu for a month by day, we will schedule for the first 7 days, and we will specify the principles of manipulation of nutrients in subsequent stages.
HOW TO START TO CUT GIRLS
On average, the fat burning diet lasts from 1 to 2 months, depending on the available fatty layer. It is better to set real goals and not expect to cut out in one week. Entrance to cutting should always be smooth and gradual, so it is much easier to transfer restrictions in food, and the result is better in quality than when you are in a hurry and do everything at an accelerated pace.
Food during cutting should be fractional, small portions – 5-7 times a day and only useful products. Carbohydrates should be consumed in the morning, or before training – for 1-2 hours. Immediately after training, it is recommended to drink whey protein isolate, and half an hour or so to fully eat vegetables and protein.
Necessarily in the menu when cutting the body, any girl should include polyunsaturated fats, which are contained in sea fish (especially many in red – salmon, trout, pink salmon), nuts, avocado and linseed oil. Deficiency of fats is extremely harmful for the female body, which can lead to a lack of monthly, deteriorating hair and skin, so do not be afraid of the right fats.
What should be excluded from the menu at once:
- cakes and any baked goods
- products containing animal fats – butter, sour cream, milk, fatty meat – pork, lamb, fat chicken and beef parts
You can consume moderately:
- fruits with high glycemic index – pear, banana, peach not more than 1 piece per day and only in the first week, sour berries and fruits with low GI can be consumed throughout cutting, but in moderation
- sometimes you can eat starchy vegetables – corn, beets, pumpkin, potatoes (of course, in boiled or baked form without oil and only in the first or second week)
- egg yolks, but not more than 2 per day
What you can eat on the girls:
- boiled or baked chicken breasts, turkey fillets without skin, egg whites, any fish, including red, seafood
- skim cottage cheese, but no more than once a day
- fresh greens and vegetables with high fiber content – tomatoes, cucumbers, peppers, celery, asparagus, broccoli, green peas, salads of any kind, celery, parsley
Nekrahmamistye vegetables can be eaten as much as they want, they are not taken into account when calculating the caloric content of the diet, since there is practically no calories in them. It is also important to drink at least 2-3 liters of water per day.
How and how much to eat carbohydrates
Carbohydrates – this is probably the most difficult for girls who adhere to the menu on cutting. Their excess can slow down the fat burning process, and the deficiency will significantly worsen the psychological and physical state. If you feel a constant lethargy, fatigue and apathy at the cutting house, ready to break and eat a huge cake, then you should increase the amount of complex (not simple!) Carbohydrates.
It is important to understand that serious limitations are expected, and you will always feel a slight sense of hunger, but if you feel like a vegetable and are not able to do anything, it’s wrong! Therefore, it is necessary to focus not only on the average indicators, but also on one’s own sensations, the characteristics of the organism, if necessary increasing or decreasing complex carbohydrates.
For example, let’s take a girl weighing 55-60 kg and height 165-168 cm. In the first week of cutting, she needs 100 grams of carbohydrates every day, that is, 2 g per 1 kg of body weight. With each week they will decrease, the second should be reduced to 60-50 grams per day, the third consume no more than 50 grams, but monitor your sensations. The fourth week – reduce the consumption of coal to a minimum, if losing weight goes bad, then alternate 50 grams – for two days, that is, one day at all without carbohydrates, the second day – 50 grams for breakfast.
THE AMOUNT OF PROTEINS
On cutting, you need at least 2-2.5 g per 1 kg of body weight, that is, a girl weighing 50-55 will need at least 100 grams of protein per day. However, if the girl has a decent muscle mass, and her weight is 60-65 kg due to the muscles, then she needs to increase the amount of proteins in her menu to 150-200 g per day. Primarily it is necessary to consume protein from animal food – meat, fish, eggs and protein, vegetable protein is consumed in an amount of no more than 10-20%.
In the first two weeks of cutting, the amount of proteins is 50-70%, fat – 10-15%, carbohydrates – residue, in the third to fourth week of proteins – 70-80%, fats – 10%, carbohydrates – residue, last week proteins reduce to a maximum, and carbohydrates to a minimum, fats remain, the ideal ratio you can determine depending on your own form and well-being.
Cutting without breakdowns for 5 weeks gives an excellent result. Controlling the food after cutting is a long and lasting effect.
Keep yourself in shape, but before resorting to this method of weight loss, read the contraindications: this pregnancy, breastfeeding, diabetes, kidney disease, gastrointestinal tract and liver.