Ok, I know were only a week into this program and it might be premature to already be talking about “Cheat Days”. But I’ve laid down a lot of foundational stuff this week that will help you to live a much healthier life. The fitness and nutrition advise is going to start coming at you a lot faster in the next three weeks. As you begin to integrate this information into your life and lay out your plans, I want you to do so knowing that cheat days are part of the plan.
“Cheat Days” are immensely important to your overall success. Let me explain. First of all when I refer to cheat days I’m referring to the nutrition aspect of your program. Whenever you engage in vigorous physical activities (Cardio and Resistance Training) you always want to give yourself on day off each week. So that break from exercise is not considered cheating. You can still be active on your rest day, just avoid your normal structured exercise. It’s fine if you want to stretch or do low level cardio (hike, walk, bike ride).
Cheat days serve two important functions
1. Cheat Days allow you to eat your favorite foods.
This allows you to deal with any emotional or psychological attachments you might have with specific foods. It also allow you to eat really tasty food and satisfy some cravings. Also you avoid any sense of deprivation which typically leads instantly to quitting any healthy eating plan.
2. Cheating will help you to avoid plateaus
Our body is designed for adaptation. And our body adapts quickly, in as little as 4-7 days. So if you eat the same way every day, your body will adapt and will plateau much quicker than if you add cheat days to your program. Nothing shakes up your body like consuming high-fat, high-calorie foods after eating healthy for six straight days.
Here are the Rules for cheating (I know Oxymoron)
1. If you are trying to lose weight cheat one day each week
2. If you are at your goal weight cheat two days each week
3. Plan your cheat day to coincide with any social event you have (so your cheat day may vary from week to week)
4. Indulge in your cheat foods only after eating your normal healthy meals.
(Note) you can attempt to cheat all day if you like, but you’ll feel really sick (you’ll only do this once)
5. Eat your cheat foods outside of your house or workplace (don’t have tempting foods available on non-cheat days)
Look at your schedule for the next three weeks and schedule your cheat days. This is the easiest Tip yet, but I’m going to be all over you tomorrow…see you then.
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