Let your cheat meal work for you!

Posted: May 16, 2011 in Goal setting

So we preach
a lot of things at Rapid Results, hopefully you are following quite a few of
these basic principles and you are seeing amazing results in doing so.  We also preach that to keep psychologically
sane, you should go off the straight and narrow for one day, or actually more
appropriately, for one meal. This is good for you for so many reasons. One of
them being, to satisfy your cravings and to make sure you stay on track for the
next six or so days.

The problem
that a lot of us have is when we start. We cannot get ourselves to stop. So one
meal, becomes a whole day of just nonsense and a couple of thousand calories
later, you feel awful and you want to jump straight into some cardio
confessional. (This you see very often on a Monday, the cardio machines are
packed with people doing longs, slow and boring cardio because they feel they
need to burn off the excess calories that they consumed over the weekend.) Good
luck with that by the way, it is never a clever way to do that, your results
will be miniscule and you will never reach your goals.

What you
should do is to get the most out of your cheat meal. Just a bit of planning and
doing the right kind of workouts before and after your high calorie meal is
going to make sure you use the extra calories for getting into the shape you
want to be. Just to throw a spanner in the works here, a lot of die-hard
bodybuilding type people will make fun of you when you mention cheat meal. To a
point, I suppose, they are right. They will call it anything from planned refeeding
(this has all to do with a low carb/high carb cycling diet and refeeding is
basically the high carb section of their diet) basically it all means the same
thing. It is a planned dietary transgression (but again, some will say “Cheat”
in essence is an unplanned dietary transgression) now you are probably very
confused, maybe so, but in essence you just need to define the word with the
action and all will be cool.

Look at it
this way. You paste a little “diet” up on your fridge for yourself. It has 5 to
6 meals on there for a day, that means you have a plan with 35 – 42 meals on
their. Your one and only mission is to be 90% compliant on this meal plan, that
means if you eat 31 – 38 meals from your little diet on the fridge and you go
off the road for 4 of these meals, you will still reach all your goals. If you
want to call it a planned reefed or a cheat is all up to you. 90% is really all
you need to still be good in your own eyes and still see the kilograms and centimetres
drop at regular intervals.

Another
astounding reason for having a cheat is all to do with hormones. You go on a
strict diet and after about 7 days your leptin levels start dropping. If that
happens, the body goes into starvation mode. This means that everything that
goes into your body will be stored as fat and an extra bonus is your metabolic
rate slows down as well (I am being very sarcastic here of course, this is
something you do not want to happen and that is why we overfeed the body every
once in a while to make sure your results don’t stop dead in their tracks)

So what is
the plan and how are we going to execute it?

Do specific
workouts before you do your cheat meal and that is called “depletion” or
pre-cheat depletion. Some say that cheat meals actually accelerate fat loss
through all the weird and wonderful hormonal changes that happens in our bodies
but of course the other side of the coin is always that little bit of fat gain
when you throw all caution to the wind and you go for broke during your cheat
meal. You obviously do not want that and this is what you should do before that
planned cheat meal:

With a cheat
meal comes humungous amounts of calories so let’s use it don’t we? The strategy
will look like this. You must make sure your carbohydrate intake is super low
the day before your cheat meal. With this low carbohydrate diet you want to do
a real killer of a fat burning workout.

Right, now
you are sorted for your fantastic feast meal (yet another word for a cheat
meal) so with all the calories that you are consuming at the feast meal, would
you not like to take advantage and use it for the greater good of your fitness
goals? Thought you would say yes, of course you would like to do that, but how?

High volume
training. You are thinking cardio and you are wrong. You want to do the high
volume training of course but with weights, muscle building style. You want to
add some lean muscle to your body, don’t you? (Ladies, I am talking to you too,
because we all know that lean muscle makes you a better and more effective fat
burning machine)

Two things
that you should take away from this article: Go low carb the day before you do
a cheat meal and hit the weights hard the day of the cheat meal. You will love
the results.

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