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| Certified Toned |
Hey- Rickey here again to deliver part 2 of strategic cheat days.
Last week we talked about the science of a cheat day and how not only would it be beneficial for keeping you sane, but when done right, a cheat day will tremendously boost the level at which your body burns fat.
We also talked about leptin, the fat burning hormone. We basically stated that leptin is mainly mediated by calorie intake. That if you decrease your calories, leptin levels fall off. But if you increase your calories, the leptin levels restore. It takes about a week of moderate dieting for leptin levels to fall off significantly, but it only take one day of increasing your calories or overfeeding, for leptin to return to standard level.
What should these cheat days look like?
When I talk to individuals who are dieting and ask them what do they do for their cheat days, some would say they would eat a bowl of corn flakes, have a sandwich, or have some pancakes. Its usually just one item that they'll cheat with.
That's not gonna cut it!
On a cheat day, there are NO HOLDS BARRED. When your cheat day comes, you should eat whatever you want for that day. It should consist of particularly carbs, an entry of calories and fats. But wait! There's a reason for this.
Now on the day after your high calorie cheat day, your body is oiled up and prime for fat loss. Therefore, on the day after your cheat day, you'll do 2 things:
- Eat minimal calories. As minimal to a fast. You'll consume fluids and supplements for fuel to cancel out muscle catabolism. (By supplements I mean particularly BCAAs and maybe a whey protein shake.)
Fire up activity to burn more calories.
Now when I say fire up activity, it doesn't mean to just do a gang of exercises.
No, its all about the type of exercises. Your workout should be metabolically demanding and calorie-burning. In other words, HARD. Your day-after-cheat-day workout would be doing exercises that produce a lot of lactic acid which produce growth hormones and that's excellent for not only burning fat but also building muscle.
So in conclusion, by restricting carbs and calories during the week, and having an influx of calories on your cheat day, then fasting the day after your cheat day and doing workouts that produce lactic acid, you'll build more muscle & burn more fat and get leaner and more toned every week.
Now if you'll excuse me, my cheat day is calling. Rib time!
Cheers,
Rickey☮
Doubts, questions, queries, suggestions? Post a comment.
Doubts, questions, queries, suggestions? Post a comment.
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