14 Day Rapid Fat Loss Program Shaun Hadsall Book PDF Download – Revealed The Straightforward Methods and 3 Elements You Definitely Must Stay Away From When You Diet and it Will Only Take You 14 Short Days To Lose Weight!
Consider it or not, Strategic Cheat days, Structured Re-feeds, and Strategic Food binging can be the ultimate tools of physical and psychological fat loss combat when you learn how to use them effectively.
Nevertheless, there can be a dark side to cheat meals and cheat days.
In fact, these days you hear people chat about cheating like it’s a fad diet.
In some cases, I wish I never even talked about cheat meals or cheat days because it seems like every person on the planet using a treadmill thinks they deserve a food bender after a few days of eating clean.
Sorry folks, it doesn’t work that way.
I’ll only say this once. IF you abuse this technique or decide to stuff yourself to death on cheat days, you’ll create a downward spiral and sabotage the desired effect physically and mentally.
Cheat days and cheat meals should only be used to accomplish specific physical and psychological features directly related to fat loss goals.
Let’s get started.
Know When and Why you should cheat.
1.To ignite a dead metabolism from being on the crash diet yo-yo or constant low carb dieting.
2.To renew and/or refill glycogen stores (when you’ve low carbed yourself to death or exercised intensely for prolonged periods of time).
3.To serve as a psychological reward (only when you’ve earned the right).
4.You have no energy or drive in your workouts or when you constantly feel flat and can’t seem to get a good “pump”. Or you just can’t find the mental renewal you’re looking for.
5.Your body temperature is always low or you’re cold all the time and feeling the chills a lot. This generally happens in leaner individuals. (Cheating will heat you up in a healthy way by using the thermic effect of cheat food and stoke your metabolism to get it moving again.)
6.To adjust fat burning hormones like leptin and provide a metabolic spark for your thyroid (usually from 4 to 6 days or longer of aggressive carb/calorie restriction or preserving super low body fat levels for a long period of time).
Side note: Leptin is quite potentially one of the single most significant hormones in terms of controlling body weight and appetite. The science behind this hormone goes way beyond the scope of this update, but leptin signals the brain about how much fat you’re carrying and also how much you’re eating.
In other words when you cut calories or start to get super lean, leptin drops fast so we have to metabolically adjust and reset it. When leptin levels return back to pre-diet levels after weight loss, the results are improved thyroid levels, an improved metabolic rate, and continued fat loss.
Now that you have an comprehension of when and why to cheat, let’s talk about the other side of the coin.
Know when Not to cheat
1. You’re bored with bland diet foods – Newsflash, it’s a carb cycling plan, not the Food Network if you want results, you have to Macro-Pattern and be willing to make some sacrifices a few days a week.
2. You’re stressed out and need an emotional food high, I think they call it life and last time I checked we’re all going to deal with some stress while we live it, so get used to it. Food can be like a drug, so don’t let yourself get addicted or psychologically attached to it.
3. You lack discipline, It’s either the pain of discipline or the pain of regret. In other words, cheating is a reward, not an escape.
You will have a lot of options to eat your favorite foods guilt free when you carb cycle. Just plan out when your cheat days and re-feeds are, make your sacrifices and go after your reward!
This is essential for your long term success with fat loss. By concentrating on gaining a reward you immediately cultivate more discipline with your nutrition plan.
Furthermore, by starving yourself of your favorite cheat foods to speed up fat loss and be more healthy, they all of sudden tastes twice as good as they normally would. You’ll also find that after a cheat day you’ll be prepared for cleaner eating again. It happens over and over again to carb cyclers.
Now let’s move on to the 4 specific cheat day techniques you can use to speed up fat loss and apply this approach effectively.
Implement Organized Re-feeds, Carb Loading Cheat Days, and Strategic Binging
1. Strategic Cheat Day (sometimes known to as Carbing UP or Carb Loading) – Most times this is used mid-week and it’s particularly designed to provide a metabolic spark to assist avoid the adaptive response.
•Normally comprises of only one or two cheat meals
•Cheats are composed of particular cheat foods that activate the metabolism and renew glycogen
•Free meals are ty pically placed towards the end of your day
•Don’t binge or stuff
2. Hormonal Cheat Day (sometimes known as a Free Day or just Cheat Day) – This is the most versatile and fun cheat day with hardly any food limitations.
•Exclusively designed to reset fat burning hormones and renew depleted glycogen
•Commonly used after longer periods of depleting or Macro-Patterning when fat burning hormones have been suppressed and glycogen is super low
•Specifically done no more than once per week in most cases, sometimes less
•Again, never binge or stuff yourself to death (if you can help it)
3. Organized Re-Feeds, This is the most restricted, but effective type of cheating.
•Specifically done for set periods of time, usually one to five hours
•More structured and detailed than traditional cheating
•Used for people who are a little more serious about getting lean
•Typically is comprised of specific foods, sometimes consumed in a specific order, and usually for a set period of time to achieve the desired outcome
4. Strategic Binging – This is a carb loading strategy used after high high intensity weight training or bodyweight training (sometimes called MRT) workouts.
•Specifically developed to take advantage of the post workout “magic window”. In other words, after a high intensity resistance training workout your muscles are like a sponge that’s been emptied out and rung dry – so they are primed metabolically to suck up and absorb extra nutrients (especially carbohydrates)
•Comprised of specific high glycemic starchy carbs and fruits
•The binge is usually a little cleaner and only takes place for a one to three hour window
•Used for faster restoration, repair, and growth stimulated by high intensity resistance training
•Utilizes and takes advantage of GLUT-4, which is a Glucose Transporter or metabolic trigger, almost like a gateway that helps re-direct or “partition” the extra carbs straight into muscle.
As you can see NO.3 and NO.4 are a little more structured. BUT it’s still cheating.
Keep in mind, even though cheating can be enjoyable, it can also be a double-edged sword, if you’re not careful. The goal is to cheat long enough to get it out of your system and reward yourself, while metabolically activating what your body needs physically and mentally.
Preferably this is all starting to make sense and you can see how living this way can be a lot of fun.
Cheat Day Guidelines for Quicker Fat Loss
•Consider staying away from a lot of alcohol when cheating. This can mess up the metabolic and hormonal effect you’re trying to accomplish.
•Consider to steer clear of a lot of deep fried foods and high fructose corn syrup. Deep fried foods are generally void of any nutritional value and therefore don’t provide any metabolic or hormonal advantages for the cheat. Some research also suggests HFCS can most likely block or negatively impact circulating leptin levels.
Once again, it’s a cheat day so you don’t have to get anal, but little tricks like this can really help.
•Prepare for extra water the day after a cheat day. Remember the extra water your body will carry (from all the carbs) the next day. That’s why you hear people always talking about “carb-bloat” the day after cheating. Water is great damage control to get you back on track.
Oh ya, make sure you have a bathroom nearby. You’ll be making your trips to the bathroom part of your exercise plan for the day, but it’s worth it.
So hopefully this gives you some insight to how to apply your cheats properly.
Once again, the key words here are “structured” and “strategic”. People will in some cases misuse this type of scientifically proven method and sabotage all the benefits associated with it.
It’s all about the preparation and the approach.
Just before cheating you can specifically create the ultimate environment for a healthy food bender. After cheating, your metabolic pump is “primed” for super fat loss.
Which leads us to the 14 Day Rapid Fat Loss Plan and you. Now that you know WHY and WHEN you should cheat, it’s time to decide if this way of living is really for you or not.
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