To say you’re never going to enjoy your favorite foods again is impossible… We need to create a balance with our nutrition that includes some sacrifices and allows for some indulgence too!
Before I get into the cheating rules, let me explain a bit more on how your body works.
Chronic overeating (especially the wrong things) makes you fat. You knew that.
Chronic under eating KEEPS you fat. You might not have known that.
That’s why normal “diets” stall and ultimately fail. We go from states of overeating to states of damn near starving. Your body freaks out and holds onto its stored body fat through a series of hormonal checks.
One of the big hormones involved is leptin. It is considered one of the most important hormones in body-fat regulation. Leptin is nice and high when we eat a lot. Also when we carry a lot of body fat. When leptin is nice and high your body has no problem allowing fat loss to occur.
Understand that it does not just happen because leptin is high, there has to be a reason for the body to give up the body-fat.
That is where a caloric deficit comes in. That means we need to consume less calories then we burn. Eat less and move more which means diet and exercise.
Uh, no. You see that is where the problem comes in. When calories are restricted leptin levels begin to fall. When leptin levels are low the body will bring all fat loss to a halt. Great, now what!?
It seems we have no choice but to eat more to get leptin levels up. But if we eat too much we get fat. See the problem?
But there is good news- We can use this information to our advantage. We can take what we know about leptin and
make it work FOR us instead of against us.
How do we do this? Simple: Carbohydrate and Caloric Cycling combined with Strategic cheating coupled with specialized high intensity workouts.
To be clear, a “cheat” is a pre-determined period of high calories. The best cheat for our purpose is high in carbs, moderate protein and low fat. But basically anything will work so long as your carbs are high. Do not stuff yourself, but
there is no need to limit either. I will further say that you should plan on only 1 big cheat meal / night per week.
So we will be keeping calories (relatively) low on “normal” days, but then going much higher on “cheat” days. By keeping calories low we will be creating a caloric deficit so your body must turn to body-fat for fuel. BUT we will also be using resistance training (specialized workouts) to maintain and even increase the metabolism.
This is backed by research that shows even when calories are dropped to RIDICULOUSLY low levels lean body mass and metabolism are maintained or even increased – so long as there is resistance exercise as part of the program.
Ok, no problem. You will be training 4+ times per week to maximize your results. So we have that covered.
But remember what I said about leptin levels when you diet? They drop. And what happens when they drop? Fat loss stops.
That is where the cheats come in. We will use the cheats to up-regulate leptin levels. You see your body produces
leptin when calories are high, and it does it fast too. So that means even a short cheat can get leptin pumping again and get you ready to burn fat once again.
To be a bit more specific, leptin levels are influenced by 2 main things: Caloric intake and muscle glycogen levels. Glycogen is the stored muscle sugar (carb), and is in general a good thing. When dieting and working out glycogen levels will fall as we exercise and the sugar is used to exercise.
You can think of your muscles like sponges. When you workout they get rung out. And that is just fine as it forces your body to use fat for fuel. But to get leptin levels up we should refill these glycogen tanks.
Again, this is where the cheat comes in. So let’s put it all together.
When we diet calories and glycogen drop and thus so too do leptin levels. Then fat loss comes to a screeching halt. Ok, let’s fix that with the cheat. A short cheat of 4-6 hours will do the trick quite nicely for our 21 day plan. Leptin levels rise, and now you are in a perfect position to burn fat again.
So there we have it – a simple and effective solution.
(THIS PART IS OPTIONAL) We can do even better. Let’s super charge it.
First, let’s really get you primed for the cheat. To do this we are going to perform a “depletion” workout. Remember that muscles are like sponges? Well with the depletion workout we will ring the crap out of them. Getting the glycogen levels as low as possible. This does a few things, but the most important thing is now those muscle sponges will soak up your cheat calories (carbs specifically) like nobody’s business.
(That is also why it is next to impossible to overdo a cheat. Don’t go nuts, but enjoy.)
Now your glycogen levels are full, you have temporarily spiked you calories and leptin levels are now flying high. That means your fat burring potential is VERY high.
Now it is time to fire up your metabolic furnace with the “Ignition” workout. This happens the day after the cheat. Because your leptin levels will be at their highest we need to take advantage of that and create a massive caloric deficit via getting back to the “normal” phase of our diet and attack the workout.
So you should see a very simple pattern emerging: Workout, cheat, workout. You really earn that
cheat and then use it to incinerate your body fat.
So here is what an OPTIMAL week with a Saturday cheat would look like.
Monday: Normal diet + workout
Tuesday: Normal diet
Wednesday: Normal diet + workout
Thursday: Normal diet
Friday: Normal diet + workout
Saturday: Normal diet until cheat meal + Depletion workout prior to cheat
Sunday: Fast in the morning + Ignition workout + a comfortable lunch or dinner (fasting will mean less calories in total that day)
Also, optimally the depletion workout would be as close to the cheat as possible. Now this might not always work out
(no pun intended) exactly like above, but the basic rule of thumb is EARN YOUR CHEAT, BURN YOUR CHEAT.
Don’t freak out if you can’t do a depletion workout. You’ll still be just fine. But if you can…
The depletion workout does not need to be anything special. Remember the muscle are like a sponge. Just wring out the last remaining bit of glycogen with the little burner:
Basic Depletion / Ignition Workout:
Reps: 10, 20, 30, 20, 10 Moves:
Do 10 Squats, then 10 push ups, then 10 sit ups. Then do 20 of each, then 30 of each, then 20 again, then 10 again.
So now you have the basic info. Stick to the “normal” diet on most days, cheat on specific days and workout 4 x per week. That’s it. Email me with any questions.
Bonus Fat Loss Tactic: Expanding on the 8 hours feeding window principle we can further accelerate the fat loss the day AFTER the cheat day by adding an intermittent fast. This can simply be accomplished by not eating the day after the cheat until the afternoon.
How long can you last? 1pm or 2pm? Could you fast all the way until 5 or 6pm. At that time you will just eat a “normal” dinner. Do not try to eat all of your calories at that one meal (so your numbers will be off on this one day), just eat the one meal that day and that’s it.
Chances are after the cheat day you will not be hungry anyway, so this will probably be a lot easier than you think.
I help people organize their personalized caloric and carbohydrate cycles to optimize the fat-loss! When you combine high intensity workouts with an ideal customized nutrition plan and motivation results happen very fast.
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I have my recommendations below for your workouts on your own if you can’t get into the our club.
These can be done at your home or at any gym with minimal equipment.
I can provide you with many more video workouts If you need them but these are the best for getting you started with developing that initial core strength and endurance.
There are two copies of the workouts. The first one is a longer instructional version. The second one is a short version for when you are working out. I recommend taking the time to watch the instructional version before you work out or while you are warming up on the treadmill, bike or elliptical. The short version is a simple reference guide for you to use during your workout.
You can always email me if you have any questions or problems.
The more you understand the details of this program the more successful you will be. You can change your entire life by manipulating your exercise, your nutrition and your mindset!
Full Instructional Workout
Short Version to view on your mobile device while you train
Full Instructional Workout
Flat Tummy workout
Tighten up my Butt
Butt tighten up Short version
Take a look at Karen in the Picture below! She is down 21 pounds this year! Do you want to make a change in your life? Stop wasting your time… Recommit yourself to yourself. Start putting your best foot forward again. Stop wasting time living in a shadow of yourself. How is that a better life for you? Step out of your shadow. Realize everything that your life can become now! You could be down 20 pounds and toned up in the next 8-12 weeks!
Acomplishing a goal in any aspect of your life is ALWAYS the same. ALWAYS! 🙂
It starts with a thought in your mind. Let’s say you want to lose 20 or 30 or 50 pounds. You have a desire. A want. A goal…
First it helps to put it on paper. Then you’ve got to explore and understand all the reasons why you want it. By knowing clearly all the benefits you will receive by the accomplishment of your goal you anchor your goal. This is very important because goal attainment isn’t instantaneous. When you know all of the rewards associated with the accomplishment of your goal it helps you to push through the tough challenges.
See in your mind and write it on paper all the aspects of your life that will be improved by the accomplishment of your goal.
How will your goal affect your relationship with yourself? With your partner or a significant other? With your children or your closest family? How will it affect the relationship you have with your friends, your career, your finances, your future?
See how the accomplishment of your goal will affect every single aspect of you and your life?
Next… what do you need to do today to move forward towards your goal? What do you need to eat? What does that mean for your schedule? Do you need to get to the grocery store? When? How often? What do you need to put in your cart to make sure you have the resources available to do this?
What do you need to do today with your body? How should you move it? For how long? How hard?
What do you need to think about today to make this happen? What do you need to think about tomorrow to keep it happening?
You need systems. You need successful methods of eating, for exercise and for thought.
To accomplish your goal and make it something that you have attained for the rest of your life means that your new healthy lifestyle needs to become apart of your subconscious.
Somethings that you just do automatically. Something that just happens without a second thought.
The new you. The accomplished you, will be a result of you changing yourself at a level below thought. You need to reprogram your subconscious mind.
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I have been a Pro-trainer for 27 years. My wife for 17. We’ve helped a hundreds of people to change there lives.
First of all one diet can never be right for everyone. We all have such different energy requirements and personal likes and dislikes.
Your meal plan must be customized for you and your lifestyle and food preferences.
The only nutrition plan that makes sense is one that is cutomized.
Your plan needs to consider your personal macro nutrient needs. We all have different needs for protein, carbs and fats.
Your plan needs to consider your activity level and your frequency of exercise. If you are working out more frequently you’re calories need to reflect that. If you have a desk job and you aren’t exercising then your energy balance is completely different.
Personally I would encourage all of my clients to combine nutrition and exercise together. This is the real lifestyle way to success!
Keep your metabolism active by starting up your energy expenditure frequently with exercise.
To lose weight and keep it off you need to begin systems and methods that you can maintain for a lifetime.
Everyone’s customized nutrition plan requires more than calorie and macro nutrient balance. You’ve also got to consider live enzymes, micro nutrients and trace minerals in your plan.
People get so stuck on the calories and macros that they forget that difficiencies of all kinds will only slow down your progress.
Don’t forget about the fiber and the water. You need to eliminate the toxins you’ve got in your body too!
Aside from what you need mindset plays a huge role in your weight loss results. Don’t get so hung up on that scale. If you eat right for yourself personally and exercise enough we will find your energy balance and have you getting consistent results you can maintain.
A customized plan takes time to develop. It takes a little back and forth to have it right. We need to calculate your energy balance and then put it to the test with real world application. You need to follow an organized approach and we need to track and observe the results to make sure it works. I can usually accomplish a personal customized lifestyle nutrition plan for you in 21 days.
Let’s talk about your food and exercise and what has stopped you in the past.
I got my exercise outside with my family today!
See our workout today in the video below and watch for the next episode of the Fitness Report to be out soon.
You can Change Your Life with Motivation, Exercise and Nutrition
Here is a Motivation, Exercise and Nutrition Seminar I use to start up my New Years group. Take a look to find out all about our program. If you like the program and would like to arrange some time to discuss your personal goals, exercise and nutrition plan then let’s schedule a free consultation time.
Send me a personal email to make arrangements: firstname.lastname@example.org