I don’t often make bold claims, but I genuinely do believe that the recipe I have for you in today’s blog is one of the healthiest desserts going. Not only that, but it tastes fantastic too. Oh, and it takes virtually no time to make – there’s not even any cooking required. The other beauty of this dessert is that it can be adjusted to suit any day on the Carb Cycle plan, so whether you’re on a no-carb, low-carb, or high-carb day, this will work for you. People often say that you can’t eat dessert (or even any tasty food whatsoever) when you’re dieting, but if you know me, you’ll know I’m all about making your fat loss diet as enjoyable as possible, because if you enjoy it, you’re more likely to stick to it, and get better results. What’s in a Good Dessert? First up, let’s talk about the basics of a good dessert, and why “fun foods” can still be fat loss friendly. For one, you need protein in there, and we have that in today’s recipe. It can be difficult to get protein in sweet foods, as people typically think of protein as coming from meat and fish (which it does) but there are other ways you can get it too. Ideally, it should also be low in carbs, or the carbs in there should at least be nutrient-dense and packed with fiber. It definitely needs to be low in sugar, and not too high in fat or calories either. Again, my recipe here ticks all the boxes. The Recipe I won’t keep you in suspense any longer – here’s the recipe: – 3 heaped tablespoons of yogurt – 1-1.5 scoops of grass-fed whey protein powder – Big handful of blueberries – Almonds (on a low-carb day) – Give it a good mix, and enjoy. That’s it – incredibly simply, incredibly filling, and unbelievably delicious. To see just how easy it is, watch me make it in the video “Can Something This Good Really Be Healthy?” Great question. And the honest answer is yes – 100%. See, from the yogurt alone you get around 20 grams of protein, and the whey adds another 20 to 30 grams on top, giving you more protein than a chicken breast or a lean steak. Berries give you that immune boost from all the micronutrients they contain, as well as big dose of fiber, and slow-digesting carbs for energy. On a high-carb day, I suggest opting for a lower-fat, higher-carb yogurt, while on a low or no-carb day, you’ll go for a higher-fat, lower-carb yogurt, and add in a few almonds (or another raw nut of your choice.) That’s the one area where people always go wrong with low-carb days – they think that low-carb also means low-fat, but it doesn’t. By going for the higher-fat yogurt and the nuts on your low-carb days, you avoid the energy slumps so often associated with traditional low-carb diets, and stay on track to fast fat loss. The Proof is in the Pudding What did you think? Tasty, right? Let me know your thoughts below, and I’d love to hear of your own tweaks to this. Anything you change to suit your diet, or any awesome ingredients I might be missing out on? I always like getting new ideas for quick, tasty, fat loss recipes, so share them here. Tweet 2 Share 12 +1 0 Reddit Pocket Pinterest LinkedIn 0
There’s no doubt about it, anyone involved in fitness, weight loss or muscle building seeks one thing – six pack abs. That’s the muscle group that people take notice of. It shows that you work out and are in great shape. Well, the good news is that you already have a six pack, but it’s lurking under a layer of fat (if you can’t see it). So what’s the answer to revealing your six-pack abdominals? Sure, you can do hundreds of ab crunches every day, but it’s not going to burn the belly fat (regardless of what the magazines say). As such, here are 3 effective techniques and tips to get those toned abdominals that you really want, and which turn heads. Six Pack Tip #1 Taper your meals during the day Your body must properly digest the food after each meal. To make this happen, reduce the size of every meal as the day goes on. Keep this saying in mind: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Start your day with a balanced, protein-packed breakfast to get your metabolism cranking. Eat eggs, fruit, and nuts. As the day progresses, eat every 3 hours and try to consume less carbs in the evening. This will help keep your metabolism cruising throughout the day and night, and help to reveal those abdominal muscles. Six Pack Tip #2 Ban processed foods Listen up – if you put garbage in, you are going to feel and look like garbage. Polluting your body with processed food is the worst thing you can do for health and for getting those six-pack abs. Cutting out the fake food will give you more energy, less body fat, better digestion, healthy skin and a spring in your step. Six Pack Tip #3 Increase your water intake A simple but effective tip. This strategy has been used by many personal trainers and body builders, and is one of the best ways get those flat abs. Why? Drinking water helps to flush out toxins and boost your metabolism. Contrary to some myths about water weight, the more water you drink, the less water weight you will retain. Drinking water flushes out toxins and keeps our bodies working properly. Often, we eat when we don’t realize we are thirsty. So, drink a glass of water to quench your thirst before every meal and you will avoid overeating. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
Casein is the primary protein found in milk and cheese. Out of the true proteins found in milk, 82 percent is casein. The other major protein in milk is whey. I strongly believe in reducing and/or eliminating dairy from the diet all together. Here’s why… I speak from experience when I say I had adverse effects from consuming casein. What can I say, it came highly recommended by the sales associate at my local GNC. So I gave it an honest shot, this was before I made the decision to only use all natural supplements.I tested casein, the GNC brand for 3 straight days. What a nightmare! I read the directions and consumed it according to the specifications on the label. On each of the 3 days I drank a casein shake before bed. At least that’s what I intended to do, was go to bed. That was before I broke out in hives. The first night I couldn’t pin point it, but on day 2 I knew exactly what was. I thought fair enough, the hives weren’t so bad they were going to kill me, they were just uncomfortable and third times always a charm right?! Needless to say I returned it. GNC stands behind everything so it was a very easy transaction. Now I realize that supplements react differently for everyone. But I couldn’t help myself to go looking for some information. If I had these adverse effects surely it can’t be good for others whether they are experiencing these same reactions or not. What I found was quite interesting to say the least. If you aren’t familiar with the adverse affects on the body from consuming milk and dairy products, check out this article and then read on to find out why it’s primary protein isn’t what it’s marketed to be. Consuming casein is very often accompanied by some unwanted side affects, such as allergies, heart burn, gas and an unpleasant aftertaste. Casein causes an increase of the body’s mucus. The fact that casein is not easily digestible, it can result in a sinus infection. Over time, these foods can clog the intestines with thick mucus, along with the fecal matter and other debris it traps. It’s used for making glue. Yes, you read that right. The process of making casein glue is almost identical to making cheese. Casein glue has a long lifespan, is very strong and very water resistant. Some other products made from casein: paper coating, leather finishing, and even a form of paint. It really doesn’t sound like something that we should be ingesting. There are many studies linking casein to increased risk of cancer. Considering milk and dairy consumption increases the body’s level of insulin-like growth factor-1, IGF-1, this certainly means casein does. Casein can be found in more products than you think; protein bars and powders, coffee creamers, cheese products, whipped toppings, ice creams and frozen desserts, baked goods, meat products, and even infant foods. Nearly all of these items are not beneficial to your health. Do yourself a favor and avoid all processed foods as well as dairy and you will reap major benefits. As always I encourage you to do your own research to decide what’s right for your body. Let’s get fit together, – Michael Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
If you’re currently expecting and are still motivated to continue with your resistance training, there are a few important things to keep in mind when training during a pregnancy. While moderate training is recommended during pregnancy; its important keep yourself safe for your baby’s sake. 1. Stay Away From Exercises That Require A Prone Position Make sure that you stay away from any movements that require you to be in the prone position. This includes but is not limited too; superman’s, bent over rows, push-ups, burpees, and planks. These types of exercises should be avoided, because these positions can place excess stress on the stomach and baby. Any type of exercise that involves lying down on your stomach is definitely one you’ll want to avoid. 2. Monitor Your Body Temperature It’s important to keep track of your body temperature as well. Stay as cool as possible; you don’t want to let your body overheat as this could put your baby at risk for developmental problems. Tip: Be sure to wear cool, breathable clothing during your workouts. If possible use fans close by to keep you cooler. Remember; it’s OK to stop if you feel yourself getting excessively warm. 3. Keep Your Heart Rate Lower Always make sure to train at a sustainable heart rate; it’s even more important during pregnancy. While your heart rate will rise slightly regardless of the type of exercise you’re doing, don’t let it rise to high too fast. Now is not the time to work on achieving fitness goals – you’ll want to use your resistance training while you’re pregnant to simply maintain your fitness level. This will ensure a much easier road post pregnancy. 4. Don’t Perform Exercises That Require High Balancing Effort Lastly, stay conscious of your pregnancy as well as the workouts you are performing while your pregnant. You should avoid doing very complex exercises all together, especially those that require extreme balance throughout the range of motion. For example, now just isn’t the time for single leg split squats, single leg dead lifts, or single leg anything for that matter. Remember, the purpose of this training is to maintain not to get ready for a triathlon. While these are all fantastic movements that can really add another dimension to your routine; as your body weight is climbing and your equilibrium slightly off already, you don’t need to engage in more challenging exercises. Stay balanced and safe, your baby is counting on you. These simple little tips will help you stay on track during pregnancy and you will be on your way to staying in shape and maintaining both your health as well as your developing baby’s. Tweet 3 Share 3 +1 0 Reddit Pocket Pinterest LinkedIn 0
Do you know how we burn most of our calories? Surprisingly, it’s not through exercise. It’s not by simply being active day to day. And it’s not through what we eat. (That includes even if you eat a high-protein diet, which encourages a greater calorie burn.) Nope, the way we burn most of our calories is through our Resting Metabolic Rate, or RMR. Redefining RMR So what exactly is RMR? Essentially, it’s the calories you burn while at rest, but not sleeping. It might sound crazy – your body actually burns calories and torches fat while you do more or less nothing, but here’s the cool thing – your body is ALWAYS working. Just think about it – your organs are working, you’re breathing, blood is pumping in and around your body, you’re creating hormones and enzymes – so many things are going on, that your body has to keep on burning calories while you rest. Even when you sleep you’re burning calories. In fact, this is so important, that 60 to 70% of the calories you burn every single day come from RMR. That’s compared to 20 to 30% that come from exercise, and 10 to 15% from digestion (Thermic Effect Of Food). I explain more in this video – So now, can you see just how critical RMR is? But that leaves us with a question: If RMR plays such a huge role in how many calories we burn, and how quickly and how efficiently we burn body fat, then what can we do to increase this and accelerate our progress? More Muscle You know me – I always talk about how having more muscle is critical. And sometimes, I think people assume that I’m trying to turn them into bodybuilders and strongmen – but I’m not. The reason why muscle mass matters, is because the more muscle you have, the higher your RMR. It takes your body more energy (and therefore more calories) to preserve lean muscle mass than it does to preserve fat, which means that if you’re carrying extra muscle, your metabolism is higher, you’re burning calories faster, and you’ll lose fat quicker. Lose an Extra 7-10 Pounds This Year? Let’s put some math into the equation here, to look at just how effective more muscle can be when it comes to losing fat. The average woman, weighing 140 pounds at a height of 5’5 has an RMR of around 1400. A man, at 180 pounds and 5’10 has an RMR of roughly 1900. Can you imagine – if you could add a few pounds of muscle and boost your RMR by even just 5%, that could have an enormous impact. An extra 5% on 1400 means an additional calorie burn of 70 per day for our lady, and 5% of 1900 is an extra 95 calories for the guy. Over the course of a year, that adds up to 25,550 calories and 34,675 calories respectively. Or, to put it another way (bearing in mind there are 3,500 calories in 1 pound of fat) – a little more muscle could mean our 140-pound girl could lose over 7 pounds of fat, and for our man – almost 10 pounds. Muscle Myths Adding muscle will not make you big and bulky. The guys you see in the bodybuilding magazine specifically train to get that way. They have ultra-complex routines, follow mass gain diets, and take a whole host of supplements. Additionally, it’s taken them years, if not decades, to get that big. All we’re talking about here is adding a little lean mass by way of weight training, circuits, bodyweight moves, and even HIIT work. The Bottom Line: Build Muscle to Lose Fat You can do all the cardio you like – as much jogging as fits your heart’s desire. You can cut your calorie obscenely low and live off salads and grilled chicken breast. And you might lose a little weight, but eventually, that will slow right down, as your body has no mass to keep your metabolism ticking. Or, you could focus on building a little muscle, taking your RMR through the roof, burning extra calories every single minute of every single day, and making your fat loss easier for life. Remember, check out the video for even more tips and advice – Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
While we all recognize that organic foods come with a heftier price tag, not all of us see the benefits of organic foods in comparison to conventional. So what are the reasons we should be buying organic? Here are 10, just to name a few: 1. Free of neurotoxins A commonly-used type of pesticides called organophosphates was originally developed as a toxic nerve agent during World War I. When there was no longer a need for them in warfare, the food industry adapted them to kill pests on foods. Many pesticides are still considered neurotoxins, toxins that are damaging to the brain and nerve cells. 2. Your children’s health A child’s growing brain and body is far more susceptible to toxins than an adult’s is. Organic foods nourishes their bodies without pesticides and GMOs (genetically-modified organisms). 3. Higher nutrient content Organic foods are found to be higher in antioxidants, vitamin C, nitrates, polyphenol, and even a bit higher in protein. The reason for this is the lack of use of the toxic pesticides. 4. Help the livelihood of independent family farmers Organic foods grown on small organic farms help ensure independent family farmers can thrive and make a living. Consider buying local organic food as the domestic version of fair trade. These farms care enough about our health to not take the easy route of growing conventionally, let’s support them! 5. Safer for the environment Millions that tax payers fork out for removing chemicals from drinking water. This is mainly as a result of the pesticides and fertilizers used in conventional farming. 6. Safer for animals Research has shown that organic farming is better for wildlife, creates less pollution from sprays and produces less of the global warming gas carbon dioxide. In addition, Animal welfare is a crucial and integral part of organic standards.The benefits of the organic approach are acknowledged by animal welfare organizations such as Compassion in World Farming. 7. Decreases your exposure to antibiotics, hormones and drugs from animal foods Organic standards prohibit the routine use of all three of these. 8. Decreases your cancer risk The United States EPA considers 90% of fungicides, 60% of herbicides, and 30% of insecticides to be potentially cancer-causing. Cancer rates continue to climb every year in the U.S. Shouldn’t we start looking for the sources? What we put into our body surely has to play a part. 9. Organic foods are tested, GMO’s are not. Don’t be the government’s guinea pig Organic food comes from trusted sources. All organic farms and food companies are inspected at least once a year to establish the compliance with the Irish and European regulations. 10. It tastes better! Researchers at Washington State University just proved this as fact in lab taste trials where the organic berries were consistently judged as sweeter. Plus, new research verifies that some organic produce is often lower in nitrates and higher in antioxidants than conventional food. Like many people, you are probably wondering, “How am I going to afford to buy all organic?” The truth is that you don’t necessarily have to buy all organic. You can improve your health by purchasing organic when it comes to the foods that get sprayed with pesticides, herbicides, and fungicides the most. Here is a list of the foods that you should be buying organic: 1. Apples 2. Celery 3. Sweet bell peppers 4. Peaches 5. Strawberries 6. Nectarines – imported 7. Grapes 8. Spinach 9. Lettuce 10. Cucumbers 11. Blueberries – domestic 12. Potatoes Another great option is to make an all-natural fruit and vegetable wash. Fill your sink up with water, add 1 cup of vinegar. Add your fruits and/or vegetables and stir a bit. Let them soak for 10 minutes and remove. Wipe with a cloth and you’re done! Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
I’ve been getting a lot of questions on how I went from 176lbs at 24% body fat, to 150lbs at 8% body fat. You can see my transformation here I’ve already revealed certain things that I did via Twitter, but I could only offer short answers there. In this blog post, I want to describe the 11 steps that I used day-in, day-out. Here they are: High intensity training I created the MoreFit circuits myself in order to implement HIT into my life. Check out my YouTube channel for complete MoreFit workouts, and part exercises. Even if you don’t use my workouts, use some type of HIT exercises. If you do this, you will find your metabolism gets cranked up, your burn fat and feel great all day. I have given my opinion on long-form cardio training on this blog. It simply does not work for fat loss. So, instead of that, aim for 3-5 sessions per week of HIT training. Drink more water There are so many reasons to drink more water. Water is the major substance in your body (the average adult human body is 50-75% water). Without water in your liver, you cannot metabolize the fat. So, if you don’t drink enough water, you will gain weight. Besides this, you need water to stay hydrated, clear headed, focused and energetic. If you want more motivation to reach your goals, you need more water. Eating schedule Begin with breakfast. This will jump start your metabolism. From here, eat every 2-3 hours a day, throughout he day. To do this, you need to be prepared ahead of time, so have your meals ready. If you’re new to this way to living, then try to have 24 hours worth of food ready to eat at a moments notice. This will prevent poor food choices and help you build the habit. Ban processed foods Have more energy. Have better-looking skin. Improve your digestion. You can gain all of these benefits and more, then you simply cut out processed foods. This can take time to implement, but just be more focused when you go food shopping. Choose fresh food over packaged items. Don’t forget to supplement your diet Supplement with the big 4: Protein. BCAA’s. Glutamine. Multi vitamins. You need to get these extra ingredients if you are using high intensity training. You need to recover, grow and get stronger, and ordinary foods won’t give you enough high quality nutrients. If you are doing everything right, but not losing the weight you want – this could be a turning point for you. These supplements are not expensive, and represent the best investment you can make for health and weight loss. Cut out sugar Refined sugar is poisonous and lacks any nutrients. There is no goodness in it, so cut it out. I used to enjoy starburst and skittles, so this took some willpower and time to implement, but I did it. And so can you. This is the number one cause of weight gain, and the reason many people feel fatigued. There is sugar in almost all packaged goods, so you need to be aware and check the labels. Avoid alcohol I used to have a drink almost every night of the week. So this was difficult to cut out. But you will feel better immediately, and avoid any hangovers. Alcohol will reduce your strength, and increase your recovery time after working out. It will also hinder your ability to metabolize fat. In other words, it is literally working against your goals, so try to cut it out, and reserve it for only special occasions. Limit dairy Dairy contains hormones, RBGH, pus, blood cells and peptides. It will also raise your insulin. When I learned this, I made a choice to cut it out of my diet, for health reasons. Substitute milk for almond milk. You will find it tastes better. Try to cut out the cheese. You will find that you feel less bloated when you cut it out (it worked for me). Cut out wheat & grains Despite what you might have been told, whole wheat is not healthy. Wheat and grain will stimulate your appetite and increase your blood sugar levels (which will lead to weight gain). Eat fat to lose fat You need to have the right fats in your diet. Aim for Omega 3,6, and 9. Stick to mono-unsaturated fats. These are the good fats. When you do this, you will begin to use the fats to fuel and fat loss will be visible on a weekly basis (if you have stopped eating carbohydrates). Stop stressing out Go for a walk. Read a book. When you feel stressed, take a deep breath and try to think things through. Why? Because stress releases cortisol (which is a hormone that eats muscle tissue) and slows down your metabolism. Don’t work hard in the gym, and then lose your gains because of stress. Summary All of the 11 methods above are things that I have used, and still use. They have become unconscious ways of acting, being and choosing now. But, I had to work on them each day to turn them into habits. Don’t be overwhelmed by the list. Choose just one thing and work on it today. Once it becomes a habit, move onto another from the list. Join me and let’s get fit together! Tweet 0 Share 3 +1 0 Reddit Pocket Pinterest LinkedIn 0
There are many reasons that prevent people from losing weight, but ultimately, they all boil down to the thoughts that become habitual. In other words, we need to make a few shifts in our mindset. Here are the two mindset shifts that encourage weight loss: Lack of patience v long-term persistence & consistency In reality, you never really know close you are from achieving your goals. It doesn’t matter if you want six pack abs, want 10 pounds of muscle, or want to 10 pounds of fat, the same principles apply. Many of us throw in the towel right as we are turning the results corner. So, be patient and persistent, and remember that anything worthwhile takes time. If your goal is to lose weight, realize that you didn’t gain the excess weight overnight, so you can’t possibly lose it all overnight. Stay the course, be consistent, and you will see results. Consensus thinking v advice based on proven results Unfortunately, conventional fitness advice has hindered the dreams of many people. Many people give up on their dream body because they exercise and diet so hard, for weeks or months, without seeing any real results… I know this feeling first hand. It’s almost a feeling of betrayal (I did everything I was told, and ended up with nothing). This was me for a long time. I was bouncing around from program to program, doing what I was told by the experts. And I got only minor results. Conventional wisdom tells you to do a lot of cardio. Right! The treadmill is your best friend. And…Eat 6 small meals a day, making sure to keep your total calorie consumption as low as possible. Here’s where reality steps in. It’s simply NOT sustainable. Sure, if you run for hours and eat like a bird, you’ll lose weight… But who has the time or means to do that forever? The reality show, “biggest loser” is a good example. Take a look at the past contestants. The commonality is that many of them have put on plenty of weight since the show. This is common theme for many people who lose weight. In fact, it’s so common that it has been termed the “yo-yo” effect. Weight comes off – then it goes back on. A simple mindset shift means you can avoid this weight loss pitfall. Avoid following the conventional advice, and look at health and physique of the person who is offering an opinion. It doesn’t stop there. Ask yourself, “what do they have to gain by telling me this”? Be cautious and question everything, even the advice you get from me. Bottom line… I want you to get into a habit of this. Do your own research. To sum this up… 1. Practice persistence in your life. You can do this everyday, and your ability to persist will grow stronger. 2. Don’t follow conventional fitness advice. Find someone who you can trust in the fitness world. Find someone (or a few people) who provide you with honest information, and walks the talk. Making these simple shifts in thinking will have a big impact on your results. Remember, it all starts with your thoughts. Don’t under estimate the power of them. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
Do you find yourself binging under stressful situations? You’re not alone. In fact, I remember when I was in college, stayed up all night cramming for that 9am mid-term. I absolutely hated the cravings. It was like I stayed hungry all night long. I was constantly reaching for my comfort foods; frozen pizza, cereal, and my all-time favorite candy Starburst. What I didn’t realize at the time was WHY..? For me it was the pressure of college, maybe it’s something different for you. With that in mind, if we understand where this urge comes from; then we can better prepare and our chances of controlling it increase ten-fold. What is the “hunger hormone”, and how do we trigger it…? Research suggests ghrelin, aka the “hunger hormone” plays a key role in triggering individuals to indulge in high-calorie, high-fat “comfort foods” in response to stress. Researchers have also discovered that ghrelin influences the transmission of nerve signals to the area of the brain associated with pleasure and reward behaviors Many experts believe this to be the reason why we more often than not reach for these so called “comfort foods” during times of stress. The stress is inevitable… How do I get control? You can control ghrelin by making sure you eat throughout the day. I normally recommend that my clients eat every 3-4 hours and to make sure to include protein and healthy carbs. Additionally, make sure to get enough sleep (8 hours is recommended). Exercise regularly and try to reduce stressful situations. This may mean less commitments, or maybe you need to take a relationship inventory. Often times the stress in our lives can be caused by friends and family. It may be time to discuss your feelings and the effects of certain people in your inner circle. They will understand if they truly love you and care about your well-being. Remember to take care of yourself, you’re the only one you’ve got! Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
We all have our cheat days and when we do, sometimes it can be hard to enjoy them if we are thinking about how it’s going to affect all of the hard work that we put in during the week. But there is a way to have cheat meals and not gain weight. With three simple steps, you can have your cheat meal and not worry about a few extra calories. Here are some Guidelines to Follow: Drink a ton of water Make sure you still get your protein in before anything else Cheat on your most intense training day Drinking more water when having a cheat meal is important for two reasons. One is that depending on the cheat meal, you could be consuming an excess of salt that you are not used to and water will help flush that out. A second reason is that hunger is sometimes really just thirst, and being over hungry when consuming the cheat meal that can lead to excess indulging. Have a glass of water or two leading up to your cheat meal. This will help you better gage how hungry you are when eating it and stop you sooner than if you felt starved. The easiest way to remember how much you will need, will be to drink half of your body weight in ounces per day. Then have more if you feel thirsty. Things like training and salt intake will effect how much water you need. Always have your protein first. When you plan to add a cheat meal to your day, never use it to replace your protein somewhere else. Protein is important to your muscle recovery and feeling satiated. Again, being overly hungry when consuming junk food is a terrible idea, and can lead to over indulging. Make sure you get all your protein in for the day and then put your junk food cheat into the spot of a carbohydrate and fat. When having your cheat meal, make sure that you plan for it on a day that you training is super intense. Maybe your do HIIT Max Monday, Wednesday and Friday so it would be one of those days. For our Morellifit Coaches, these days are often leg days. That allows your body to use up these excess calories and you consume the cheat meal on a day that your metabolism is revved up. Then lastly after following these rules, we want you to #earnyourcheat. You have work up to your cheat meal by doing all this so you don’t feel guilty when eating it, and you don’t feel guilty afterwards. Meal planning for your week allows you to fit in your cheats in a way that works. It’s ok to cheat and it’s going to build resiliency. You’ll probably feel bad afterwards and think to yourself that you don’t want to do that for a while anyways. What happens then is that you’re less likely to cheat if you feel the bad effects of a bad meal. That will help you wait and have a cheat meal for a while. Tweet 5 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
