Diet and Exercise: Don't Be Afraid To Mix It Up

by Marc A. 

"Don't get set into one form, adapt it and build your own, and let it grow, be like water. Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash. Be water, my friend." ~ Bruce Lee

Typically, when it comes to diet exercise, we do a lot of searching to find the thing that "works" for us. We look for that routine that will get us where we want and that type of diet that will shed us some weight. Usually when we find them, we stick to them and keep doing the same things until we reach a plateau and wonder what happened.

What happened is you didn't mix it up!!

What do I mean by mix it up? Try different things. Don't wait until things get stale to switch it up. If you're not too keen on doing on following a specific routine or diet all the time, don't be afraid to throw in something else. If you don't want to do Paleo 7 days a week, drop it to 5 days and throw in a different way of eating. I chose flexitarian eating because I wanted to live the way of a vegetarian yet still enjoy a steak or some chicken from time to time and you know what? It works for me. Not only that but it gives me consistent results (when I eat the right foods!)

Even moreso, mixing it up applies to physical fitness. Who says you have to only run as a work out? Don't be afraid to swap out a run and throw in some time on the bike or elliptical or jump in the pool. Even if you're following a prescribed plan, it's okay to throw in part of another plan if you want to do a little something else. If you're following Insanity and want to swap out some days and throw in some P90X, go right ahead! If you're lifting weights daily and decide to skip it and do some calisthenics, do your thing! In the end, your body will benefit either way!

The main point I'm trying to make here, just like Bruce Lee said, is to be formless, shapeless, able to adapt. Don't let yourself be defined by one style, make your own style! Let your style be a mix of styles, a mix of exercises, a mix of ways of eating!

Are you willing to mix it up?

Marc A. is the editor and founder of the health and wellness blog, Dr. Marctagon™, and he also runs a tech company and blog, Marctagon™ IT where he offers his consulting services and discusses the latest news, productivity tools and technology for homes and small businesses.

5 Ways to Strength Train (Without Using Weights)

by Marc A.

When most people think of strength training, they think of sweaty shirtless guys huddled around a bench doing chest presses. While that isn't an incorrect view of what you may see in some gyms, strength training isn't just for bodybuilders or even, just for men, it's for everyone.

No matter what you're training for, even if it's just for everyday life, strength training is important. Aside from the obvious result of making your stronger, strength training can make you leaner (muscles burns fat simply by existing) or bigger (if you want to bulk up) but either way, more muscular. Strength training makes you less susceptible for injury. It makes everyday activities easier. It increases your endurance, helps you perform better in sports, and in the place where it really counts, the bedroom. ;) Most people think of weights when they think of ways to strength train but there are a ton of other ways to get your strength train without picking up a dumbbell or even without the use a gym. Now, if your goal is to get bigger, I advise you stick with weights. However you want to "tone" and/or become a stronger, I have some other options for you.

So, let's get into them.

1. Calisthenics. What are calisthenics? The short definition is body weight strengh training exercises. Think pushups, pullups, crunches, bodyweight squats, etc. In most cases, unless you're trying to bulk up, your body is all the weight you need. Calisthenics are good for making you look more lean and chiseled. They are also invaluable for building functional strength by using normal bodily movements. I would rank this as one of the best ways to strength train

2. Resistance Bands. While this may fall under the same category as weights somewhat, resistance bands are another valuable strength training tool. One way in which they differ from weights is that because you're essentially contracting and stretching the band throughout the movement, there is a constant tension there that you don't get from weights. With weights, you get somewhat of a reprieve in the non-work part of the movement and then full tension applied on the work part. For instant, the work part of the bench press is pushing the weight up, it's easier when you let it come down. With resistance bands, you're always fighting the tension on the bands. They can be used for most weight movements from rows, to shoulder press to bench press and more. They can also be used to enhance your calisthenic movements in some exercises.

3. Plyometrics. Plyometrics (or plyos, for short) are quick burst movements that train you to be more powerful. Jumping is often included in Plyometrics. An example of plyometrics is box jumps. The goal with plyometrics is to get your body to exert the maximum force as possible with the use of quick bursts of energy. They are awesome at making you run fast, jump higher, hit harder. They burn fat and pack on muscle relatively quickly. Be careful with plyos especially if you have bad knees or ankles. Make sure to land softly (think quietly) on the balls of the feet. Also, allow for a day of rest in between plyometric days because they can take a toll on you if you're not careful.

4. Pilates. Pilates is excellent not only for strengthening the core but the overall body as well. Pilates lengthens the muscles giving them a leaner appearance. It also provides more functional strength for everyday life. Leg lifts and V-ups are both examples of Pilates movements. While there are some quick burst movements in Pilates, most of it slow and deliberate giving the muscles a slow lasting burn. You WILL feel it during a Pilates workout but this relaxed style of movement also helps to make it a perfect companion to yoga which is why they are so often associated.

5. Workout DVDs/Bootcamps. There are plenty of exercise DVDs that focus on strength training without the use of weights or at the very most, some dumbbells to incorporate in some movement or with the use of bands but wouldn't be considered weightlifting in the traditional sense. For example, the Insanity workout is a good one. Insanity uses an intense of array of solely body weight movements. While it is definitely an aerobic cardiovascular workout  there is plenty of strength training involved. Imagine doing both cardio and lifting simultaneously and that is what Insanity feels like. There are plenty of others like Tapout XT, Turbo Fire, even Taebo. All will put muscle on you while shredding you at the same time. If you prefer classroom instruction, and many people do, that's where bootcamps come in. These are similar workouts to what you'll find on DVDs but the instructor may incorporate equipment and it's almost never the same workout twice. You also have the added benefit of someone letting you know if you're doing it wrong or pushing you through the tough spots. Sometimes just knowing someone is watching will make you push yourself a little harder.

However you choose to get your strength training in, just be careful. Don't push yourself so hard that you injure yourself. Perfect form trumps everything.

Marc A. is the editor and founder of the health and wellness blog, Dr. Marctagon™, and he also runs a tech company and blog, Marctagon™ IT where he offers his consulting services and discusses the latest news, productivity tools and technology for homes and small businesses.

What is a Flexitarian?

"Thou shouldst eat to live; not live to eat" ~ Marcus T. Cicero

  

                                   By Dana R. Arevalo

Hello.  I can't believe it is quickly approaching the end of October. Many are preparing for the upcoming holidays and cold weather.  I, myself, just turned on the heat in my house yesterday.  Please don't make the approaching WINTER an excuse to hide under bulky clothes.  If anything, get yourself in tip-top shape before the New Year. However, keep in mind it will take both DIET and exercise to get you there.  It cannot just be one or the other.  Stop living to EAT...

We have many choices as to what we can feed ourselves and our families.  Our contributing writer, Marc A. tells his story about becoming a flexitarian: 

About 2 years ago, during the summer of 2011, I decided I was going to become a vegetarian. Over the course of those 3 months, I slowly phased out meat adding one extra day without meat every 2 weeks until eventually I was meatless everyday. I must admit, it felt awesome. I felt lighter on my feet. I didn't get that sleepy feeling (known to some as "the itis") when I ate too much and I had a lot of energy. Now I don't really blame the bad feelings solely on the fact that I consumed meat with regularity but more on the level of fattening (or fatteningly prepared, see: deep fried) meats I consumed with regularity. This and a desire to pursue a more plant based lifestyle is what led me to decide to become a vegetarian. Read the full article at Yahoo Voices! Dieting and Weight Loss

Before Marc introduced us to what a flexitarian was in his article, I didn't know the term existed.  According to US News and World Report, a flexitarian is a marriage of two words - flexible and vegetarian.  The best news, for meat lovers, is one does not have to rid meat entirely from their diet.  It is the best of both worlds a plant based diet and an occasional meat.  It seems to broaden ones choices.  I had a childhood friend who became a complete vegetarian for over ten years until her last pregnancy when she decided she needed a hamburger.  If only she knew what a flexitarian was.

Are you a flexitarian?  Please share your story.

As always, thank you for reading. 

References:  The Flexitarian Diet - US News & World Report

I'm (Not) A Runner

by Marc A.

OK, now that I have your attention, let me explain.

When I say that I’m not a runner, I mean it in two ways.

The first is the most obvious. I don’t run very well. I don’t run for pleasure. In fact, in a lot of ways I don’t particularly care for running. Often I just feel like it’s the mean to an end. I want to lose weight and running will get me there. It’s simple to do, just put one foot in front of the other. There’s no equipment needed except for a pair of sneakers, and if you ask some runners, even those are optional.

But then I think about all the races I’ve done, all the dedication it takes to do them, the preparation, the mental and physical strength and I find myself thinking that deep down, maybe I am a runner. I could have chosen any other thing to pursue. I could have bought a bike and pedaled about but I CHOSE to run. I guess what makes me feel like I’m not a runner is the fact that I’m not in shape. I’m an obese guy trying to be a part of a sport of skinny people. While they’re cruising at gazelle pace, I’m moving at the speed of a turtle. I don’t run for pleasure because I spend too much time huffing and puffing. I’m not at the point of a runner’s high yet because I’m too busy trying to keep my heart from beating out of my chest.

But we all start somewhere and I know somewhere inside, I like running. I wouldn’t have run as many races as I have or even considered doing a 26.2 mile marathon if I didn’t. I see myself really enjoying it in the future. This thing I “hate” will help me get me in the shape I love and then I’ll love it. I want to be at that point where I run for fun. That is when I’ll consider myself a runner. I feel like I’m heading, slowly but surely,  towards being an athlete but a long way from being a runner.

The second way I mean I’m not a runner is because I’m more of a run/walker and honestly, I like that. It works for me. Steady state just seems long and boring plus its hard to run at the exact same speed for 30 minutes. Whenever I read about running at this pace, in my mind I’m like how do you just know that pace without any type of measuring device? Most of the time I just use the breath test. Easy = able to have a conversation, Medium = Able to talk in spurts, Hard = barely able to get a word out.

I like run/walking because it makes the time go by. 2 minutes running, 1 minute walking or 3 minutes running, 1 minute walking, then repeat until you’re done. Some call it interval training too but I prefer to use that term for more intense intervals like during speed drills but for overall workouts or long runs, it’s just a run/walk. It took a long time for me not to feel like walking regularly during my run wasn’t giving up but it’s not. It’s all about pacing and pacing yourself. As long as your run isn’t too fast and your walk isn’t too slow, it all manages to work itself out.

So as you see, I’m not a runner…but then again, maybe I am… 

Marc A. is the editor and founder of the health and wellness blog, Dr. Marctagon™, and he also runs a tech company and blog, Marctagon™ IT where he offers his consulting services and discusses the latest news, productivity tools and technology for homes and small businesses.

5 Ways Sleep is So Important to Health

by Marc A.

Usually when we speak the components for physical health, diet and exercise get all the shine. If you eat right and exercise regularly then you lose weight. However,  there is one other component that actually trumps the both of them. That, my friends is sleep. Yes, that beautiful serene experience that we seem to get so little of is arguably the most important component to a healthy body, other than say drinking water.

These days, the world is sleeping less and paying the price because of it. The average American isn't getting anywhere near the recommended 8 hours a day (I don't think 8 is a universal number that should apply to everyone but that's a different post for a different day.)  We live in a world where sleep is eschewed for hard work and even harder play. A world where living on little sleep is glorified and pulling an all-nighter is a badge of honor. And we wonder why our health is declining!!

So let me break down several ways why sleep is so vital...

1. Sleep keeps you alert, your moods stable and overall more safe. Have you ever missed out on sleep and found yourself feeling disoriented the next day? Even the most trivial things can be made cumbersome. Not only that but you find yourself nodding off, your attention span goes extremely short, and you become irritable. Most people don't even notice the subtle ways in which sleep deprivation affects them because they "feel fine". But as your "sleep debt" accrues it only gets worse for your physical and emotional well being. Sleep debt is the amount of hours less sleep than what your body requires that you've actually slept. Getting six hours sleep when your body requires eight leaves a sleep debt of 2 hours but we'll get to that at the end.

2. Sleep allows for your body processes to work more efficiently. When you're asleep, it may seem like your body processes shut down along with everything else but those are the times when your body is hard at work to do the things it wasn't able to fully get to while you were awake. Recovery from workouts, healing of wounds, food digestion, detoxing and internal cleansing, most of that happens when you're asleep because your body isn't as stressed having to deal with you eating more food, exercising, working, running around, stimulated from watching television and so much more. You ever go to bed sore and then wake up fine? Sleep did that!! Get you some.

3. Curbs appetite/cravings and lowers cortisol levels.  Sleeps curbs your appetite two ways. One, when your body is lacking sleep, your hormones tell you eat. Your body needs to be charged and wants to be fed. Two, the more hours you stay awake, the more time you have to eat, especially late night when those midnight cravings hit. Also, when your body is lacking sleep, it's lacking energy. Your body craves carbs because it knows carbs will give it energy in the shortest amount of time. We tend to resort to caffeine instead but there's a reason why coffee and donuts go together. It's all about energy! The hormone cortisol is released when your body is undergoing stress. It affects your body's metabolism and it's ability to process foods which can be responsible for weight gain. Sleep deprivation make cortisol levels sky rocket because your body is working overtime. Sleeping or simply relaxing can lower cortisol.

4. Keeps your heart and immune system healthy. Lack of sleep can lead to hypertension, irregular heartbeat, and other various heart conditions and also compromises your ability to fight disease. This includes the healing of wounds, recovery from colds on up to fighting cancer. You ever notice how a good night's sleep can do wonders in helping you feel better? That's no accident! Your body works miracles as you sleep.

5. Sleeping keeps you alive. So many work mishaps occur due to lack of sleep but in most cases it's never cited as the cause. A misstep on a high ledge, falling asleep at the wheel of your car, a surgeon accidentally making the wrong incision, and so much more are often caused by lack of sleep we're so condition that working hard even when lacking sleep is the better answer. Get it done even if you have to miss sleep. "I'll sleep when I'm dead," they say, but ironically missing sleep may bring about your death sooner than expected.

Going back to what I said earlier, accruing sleep debt is a major cause of sleep deprivation and as much as we'd like to think that it works, if you miss 6 hours of sleep this week, sleeping an extra 6 hours tonight won't make up for it. That's simply not how it works. Even if you have to make sacrifices in other area, make sure you're getting enough rest at night. I know that's easier said than done. Hell, I still struggle with it on a daily basis and there will always be nights where you don't get enough sleep but do the best you can as often as you can. Your life depends on it.


Marc A. is the editor and founder of the health and wellness blog, Dr. Marctagon™, and he also runs a tech company and blog, Marctagon™ IT where he offers his consulting services and discusses the latest news, productivity tools and technology for homes and small businesses.

But I Want to Stop! Ways to Stay Motivated While Running

by Marc A.

I was posed a question last night. To paraphrase, the question went like so: "What should I be thinking about when I run? How do I stay motivated to keep running when it gets hard?" This proved to be quite an interesting question. You're always told how to react physiologically and how to prepare for a race or event but, most times, it's our minds that need the most work.

   So I decided to address this and outline several ways to keep yourself motivated during your runs; not motivating yourself to run but motivating yourself to keep going during a run when your mind is telling you to stop. I'm sure we've all had those moments, especially beginner runners. You're in the middle of a run and your mind just says "Man, screw this, I'm tired and hurting. Let's stop doing this and go home." or something like that. Your body feels like it's being punished and the only thing you want to do is make it stop even though there is no benefit in quitting.

Here are some ways to get around it:

1. Focus on success. It's tough to stay motivated when your mind is concentrating on how much you want to quit so give it something else to think about. Imagine yourself kicking butt in the race you're training for. Image crossing the start line, running with perfect form, not getting tired, feeling no pain, and finally crossing the finish line. If nothing else, it serves as a welcome distraction from your current thought process. Not only that but if you continue to do this during each run and even when you're not running, you'll find that the overall process of running becomes easier. You become a manifestation of your thoughts. Trust me it works!!

2. Think opposite. Your mind is concentrating on how hard it is. So think of the opposite. Don't think about how far you have to go. Think about how far you've come. Don't think of how tired and hurt you are. Think of how healthy and fit you're becoming. It's true what they say. Pain is weakness leaving the body. Now, let's not get it confused. By pain, I mean being sore and the typical pains that come with heavy exertion, not to be confused with injuries. Half full glass instead of half empty, it works in pretty much any scenario.

3. Take your mind to another place.  This one is easier if you're running outdoors. Absorb yourself in your surroundings. Tap into your senses: the smells, the sounds, the beauty of nature or the urban landscape or whatever it is around you. This not only keeps you from being distracted but it gives you the serenity of being in the moment. Being present is how you should always live life. If you're listening to music, sing to it. Change your pace to match it. Listen to audiobooks. That's a great way to kill 2 birds with one stone.

4. Find a mantra. This is perhaps one of the most useful ways to push yourself. Think of a quick motivational saying you've heard before or even make one up. For example, "You can do it!" or "You got this!" Both of these are excellent mantras and ways to get yourself moving and it also pairs wonderfully with method #1. My chosen personal mantras are "Run, fat boy, run!" and "This is nothing!". Try to avoid mantras that are distance/time related like "Almost there." or "Not much longer now." because if you're only 2 miles into a 10K, this might actually have the opposite effect because you're still fairly early in the run.

There are other ways to motivate yourself while running but these are some great mind games you can play with yourself to get you through but as always...

...run strong but be safe.

What are some ways you stay motivated during a run?


Marc A. is the editor and founder of the health and wellness blog, Dr. Marctagon™, and he also runs a tech company and blog, Marctagon™ IT where he offers his consulting services and discusses the latest news, productivity tools and technology for homes and small businesses.

Discipline and Why It's Better than Motivation

by Marc A.

Webster defines motivation as "the condition of being eager to act or work". Motivation is awesome! It's that wonderful feeling that makes you want to do exactly what it is you want to do. It's what spurs you to action. It makes you want to start eating better. It makes you go for that run or get that workout in. It makes weight loss all the more easier because your mind is in it with you. There are plenty of different types of motivations to be healthy and fit: you want to lose weight, you want to lower your blood pressure, you want to run run a race, you want to be fit, or simply you just want to improve your health. When you're motivated, life is awesome. 

However, there are those moments where motivation is lacking. Despite how much you way want to, you can't bring yourself to act the way you know you should. You know you shouldn't eat that whole cake, but you do it. You know you should get that run in today but you can't bring yourself to do it. When you're not motivated, life sucks.

There is a remedy though. Discipline.

Discipline removes your mind from the equation. Discipline keeps you in line. Discipline takes the appropriate action whether you're motivated or not. Discipline helps create a habit. Discipline follows the rules which you have set forth whether you're motivated or not. 

How do you create discipline? Simple (not easy), just do it. Don't give your mind a chance to talk you out of it. Better yet, tell your mind to shut up. So often we rely on our minds to dictate what our bodies should do when we should be doing it the other way around. We think ourselves out of it. Sometimes your body has to step in and just say "shut up, I'm going to do this and that's final!" Let your body convince your mind. Do it enough times and eventually it becomes a habit and it becomes automatic. You, my friends, will have created discipline!

Motivation is based on how you feel, motivation is fleeting. Discipline, once created and fostered, is automatic. Your degree of motivation becomes less of an influence and as your level of discipline increases, motivation can even become a non factor. You just know to do it and you just do it.

This can apply to all areas of health but it especially applies to health and fitness where so many of us lack discipline AND motivation. If you're motivated right now, awesome, go get 'em tiger! However, if you're not, go do it anyway. Give it a shot even if you don't want to. Then do it again. And again. Develop that invaluable discipline. You body, and even your mind, will thank you.

Marc A. is the editor and founder of the health and wellness blog, Dr. Marctagon™, and he also runs a tech company and blog, Marctagon™ IT where he offers his consulting services and discusses the latest news, productivity tools and technology for homes and small businesses.

But Where Do I Start? 5 Simple Ways to Start Losing Weight

by Marc A.

I get it.  Losing weight is tough. It's difficult, requires so much effort, and takes way too much time. Hell, most times just getting started is the hardest part. You deprive yourself of everything that tastes good for a bunch of health food crap. You go in and try to walk off all your pounds in the first week and then a week later you've already given up. It sucks, I know. I know how you feel.

What would you say if I told you losing weight was much simpler than you may imagine. Now, by simple I don't mean easy. Losing weight isn't easy. Just asked the millions of people who are giving it a shot as we speak. 

Become a gym rat and a health nut will come eventually but right now, you just need to get started doing SOMETHING. Never fear, I'm here to give you a few pointers. With these, even if you do nothing else but these six in the beginning, your body will benefit, trust me.

Here are 5 quick ways to start losing weight right now:

1. Trade in your snack foods for fruit.  Every time you get a junk food craving, eat a piece of fruit. For ever bag of chips you would have had, eat an apple. This keeps some of the undernourishing overfattening crap out of your system and replaces it with good sugars, fiber and plenty of vitamins and minerals. Not only that but fruit is more filling for less calories. So just off of that, you're saving a 200-300 calories a day, which adds up to over half a pound a week.

2. Increase your water intake. With the exception of coffee (not drowned in sugar and cream), tea and milk, drink nothing but water. This will be a challenge if you're used to drinking soda or juice all day. So if you can't make a full substitution, replace half of your day's juice/soda with water and with each passing week add more water and remove more juice/soda. Now, some of you may be thinking that if you drink diet soda, you should be fine right? It's zero calories, after all. This is true but diet soda with its artificial sweeteners actually work to your detriment because while you get the sweetness that sugar would give, the implied sweetness will increase your real sugar cravings, leading to possible binging later, not to mention artificial sweeteners in large amounts are just bad for you.

3. Walk 30 minutes a day, for 3 days a week. Unless you fit into the morbidly obese category, then for most this is the bare minimum that you can do to lose weight. This doesn't have to be a chore. Try getting up 30 minutes early and walking around your neighborhood. Or go for a walk on your lunch after you eat. It will help with digestion and also burn off some calories. Or cut out a little TV and throw it in after dinner. You can do this!

4. Ask someone to either join you or hold you accountable. Don't keep your efforts a secret. Let people know what you're going to do. You don't have to broadcast but choose a select person or people that you know and let them know that you want to lose weight. Give them permission to check on you and keep you in check if they see you slipping. If losing weight was something you could do alone, you would have already done to let others be a part of it. Beware of overzealous supporters though who try to tell you how you should be doing things or run your life. You don't want that kind of help because it will send you back to your old habits or make you give up in a hurry.

5. Get some rest. I won't say that you need 8 hours a night because personally I feel that 8 hours doesn't work for everyone. Some are just fine with 6, others need 10 but you should be getting adequate sleep. Being sleepy triggers stress hormones and sugar cravings and can cause you to overeat. Three things you do not want occurring especially at the same time. Not to mention, getting adequate rest improves your overall well being. You'll be in a better mood and more motivated. In a rested states, you'll be more open to eating healthy and not just conveniently. You'll be less likely to eat that greasy burger. Perhaps not unlikely but less likely.

And there you have it, my 5 ways to start on a weight loss plan. An honorable mention would be to see this as a lifestyle change not a temporary "diet". This is for life so act like it if you want to have a long one.

Is there anything you would add to this list? Let me know in the comments below.

3 Reasons Why Cheat Meals Are Important

by Marc A.

(Repost from previous' 365 Days.. blog)

So you just started a new diet and exercise plan and you're all excited about it, right? The first day or even the first week goes pretty well but then you find yourself craving all the sinful things you gave up when you first started this lifestyle change. What happens then? You hold yourself to such a high standard of strictness, you end up giving in, and in turn, giving up by binging. Then the guilt sets in and you're back where you started. Sound familiar?

Well let me tell you this...it's OK! You don't have to be perfect. It's okay to cheat sometimes. Cheat meals are important and can beneficial if done the right way.

Let's explore, shall we, reasons why planned cheat meals are important to any lifestyle change.

1. Cheat meals make eating healthy easier. Life is short but it's also long and you should not be forced to be deprived of the things you love. This doesn't mean overindulge. As always, moderation is the key. Cheat meals work best when planned. For instance, I choose Friday nights and Saturday nights to have a cheat meal. The rest of the week, I strive to eat as perfect as possible, meaning no fatty foods, no liquid calories, no sweets, etc. During my cheat meals though, I eat a meal and dessert of my choosing, WHATEVER I want. My cheat meal is my time to eat the way I want to. When you plan you cheat meals, it makes it easier to say no the rest of the week. When your body is craving that burger, and you tell it no and it asks, "Well when do I get to eat it?", you have an answer. "We can have it on _______." Psychologically, knowing when you can and will tends to keep the beast at bay until the time comes.

2. Cheat meals help to spike your metabolism.  After a long week of limiting your caloric intake, a cheat meal due to the increased calories can give your metabolism a much needed jump start. Eating 1800 calories a day, then one day throwing in an extra 500-600 calories in one meal will shock your body and make it work harder. So the meals you eat the next day may get burned faster than normal. The key here is to no overdo it on your cheat meal. Eat 4 slices of pizza not a whole pie. Eat 1 or 2 slices of cake, not the whole cake. The key is to indulge not devour.

3. Cheat meals improve your overall mood and attitude. Let's face it. Sometimes dieting can suck. We have those moments where we just can't stand it. We're tired of salads. We're tired of measuring food. We're tired of being healthy. Sounds crazy, but we've all felt it. Planned cheat meals are just the solution. They're that break from the week where you can just dash all rules to the side and just enjoy a sinful meal. Not only that, you can enjoy it guilt free because you planned for it.


If you just began a new lifestyle change or have a lot to lose, you can do a cheat day if you wish but cheat days can easily unravel a week of hard work so I recommend a cheat meal or 2 per week. Enough to see the above effects but when kept within reason, you should expect continued progress. Don't be afraid to cheat or indulge, just do your best to plan your cheats and eat the rest of the week accordingly.


So, what's your cheat meal this week?