Can You Get Ripped With Cheat Days?
bjbj Can You Get Ripped With Cheat Days MikeChang: Hey, what s up guys? This is Mike Chang of sixpackshortcuts.
So in this video we aregoing to be talking about cheat days, okay? How many cheat days should you have in yourdiet? So my personal preference on what I suggest you aim for is to aim for none, okay?Don t try to go and plan out any cheat days, try to make it so this way you have no cheatdays at all.
Now do I expect you to have cheat days? Absolutely, but if you aim for noneand you have cheat days once in a while it will workout versus aiming for you know having,you know, whole cheat day or multiple cheat meals and you are going to have those cheatmeals for sure.
You are not going to miss those but at the same time you may end upcheating outside of those planned, you know, meals in those planned cheat days.
You know,for example some people go ahead, I am going to workout Monday through Friday hard andjust cheat on Saturdays and Sundays.
So okay, so if you did that number one that s too muchcheat days anyways but if you did that I want you to think about it.
You are going to cheaton Saturdays and Sundays but Monday, this is assuming you workouts they cheat on Saturdays,and Sundays, you know, Monday through Fridays you eat clean and you workout good.
Well,guess what? Are you going to go ahead and cheat on Saturday and Sunday? Absolutely.
Why? Because it doesn t take much to go and cheat.
You are not going to go hey, I endup not cheating today, I actually got my workout in, I did all the right things, no.
You aregoing to remember that when it s time to cheat, you get a kickback, you are going to relax,you can have beer, you know, do what you want and just relax, right? So that is cool justnot as Monday through Friday for example is really clean and tight.
Well, here is thething a lot of times when you plan something, you may not always have it happen exactlylike you planned.
So if you slip Monday through Fridays, if you end up eating some bad mealsor if you miss the workout, well now you messed up your whole flow because not only did youcheat during the weeks then you also have your plan cheat days on your weekends.
Youknow, for example so it doesn t worked out really well, at the end you are just takingtoo many steps back because when you work out and you eat clean let s say for that day,think about it like this, right? You worked out really good today, you ate your meals,you are really lean, you ate the whole foods, you know, like we talk about it, eat the leanproteins, eat your vegetables okay? And you eat your low glycemic index carbs or you cancut out some of the carbs if you like but basically get on your nutrition in, okay?So at the end of the day think about as you take a step forward towards getting your fatloss, right? Towards getting leaned out.
Every time we have a cheat meal, you are basicallytaking a step back, okay? So I want you to think about it like this, so every time youwant to obviously step forward and keep making step forward you get closer to your goal butevery time you cheat, you take a step back.
So if you are continuously progressing forwardthrough out the whole entire week and through out every single day then once in a whilewhen something comes up some type of social event or whatever the cases then you haveto cheat.
Cool, no problem go ahead and cheat s okay because you are taking that say six,seven steps forward that week, you take one step back no big deal.
But a lot of timesthe most problem with people is they will step forward because they are working nowand they are eating good and then something comes up that s unplanned, which happens likeall of the time and they take a step back.
So they find themselves always getting a littlebit progress and then losing the progress gaining a little bit progress and losing theprogress again.
And they are, you know, beating the heads against the wall going damn, youknow how come I can t go ahead and see the see the results? And that s the reason why?You know because even though you are doing the right things but you are also cheatingso much that you keep s like a wash, you know, it s like you are progressing here and youare getting down lower here, so you just always at a wash.
So you don t want to go ahead andplay for any cheat days, okay? Try to go ahead and plan for none and at the end at the sametime what you are going to end up with is cheating maybe one meal or two meals and threemeals at the most through out the week, which ends up not being too bad and you will stillsee awesome, awesome progress every single week.
Okay, so here are the some problemshere some of the challenges people runinto on why you cheat? So example number one, sometimeseither maybe your mom or maybe your girlfriend or maybe your wife, maybe they are cookinga meal for you, okay? And you feel like you are obligated to eat it, you know, you liketo have, you know, she cooked dishes, spend the time and all of sudden you prep it andnow it is eating time and now you feel you are obligated to eat, if you don t then youlook like an asshole, right? So what you do in this case? So couple of things, numberone you know, let the person know that you are getting in shape, you are trying to losefat and that the meals are there, eating that they are cooking for you is not that tastebad, or it is bad s just not the right meal, okay? You make sure you don t offend themand so a lot of times you know, they will they will think you know, you are just like,you know, aiming at them and offending them and really you are just trying to eat clean,okay? So what you want to do on that is you can suggest maybe having them cook some leanmeals for you – cook some healthy meals, make sure it s lean protein, vegetables, and nicegood carbohydrates, okay? You don t want them cooking you know any 4:55, or spaghettis oryou know anything outside of that group, you know keep it simple.
And number two, I lotof time says if you – if they want to go ahead and cook and eat their own stuff, cool, youcan either cook yourself and you can sit down eat it with them, okay.
So this way you stillkind of get that whole you know, social experience or if it s dinner time, you are eating withthe family whatever the setup is for you you know, you don t really miss out the only thingyou are eating a different meal.
So that s one way to go ahead and overcome, you know,that issue with your you know, either your wife, mother, or girlfriend you know, cookingfor you.
Another problem that people run into is let s say you may end up you may go beone of the people that go to social events a lot of times.
You know, social events arelike a parties or could be like restaurant gathering or could at a friends house or whateverthe cases were, there is just a lot of bad foods around and there is just temptationeverywhere, okay? And it could be part of your work, you know, it could be just youknow, something you are do in your social life but whatever it is though if you findyourself going into these places a lot I am not saying you shouldn t go, okay becausethat just means you have no life, you know, you have to get out you know, get out of thehouse.
But what I am suggesting though if you are one of those people that there atlot s very, very easy to get tempted.
I used to find myself in that scenario all the timeand especially when it s free food and it s like really good food and it s just everybodyis just scarfing it down and you know you are hungry and it s tough, you know, it sright there in front of you, right? So what you want to do on that is if you are goingto go to these events, make sure to eat beforehand, okay? If you are at home, make sure to eatat home if you never made it home you are going straight from 6:32 school or directlyto some of the events, make sure to eat before hand.
You want to go ahead and bring yourmeals beforehand, okay? And make sure by the time you get to this events, you are readyfor and only thing you should be having is water and nothing else, I know it s toughbut I don t want you to even go ahead and try little desserts, try little snacks, dont even tempt yourself, don t even make your heart, okay? Just cut it out totally and whenyou go there just drink water.
Just drink water and you can socialize, you can talk,chitchat and then you do what you do but don t even eat anything there, okay? So this wayyou still get the benefit of going there, hang out with your friends and hang out withcoworkers or just mean that social event gathering and not Feel like you are missing on anythingjust because you are trying to get in shape, okay? Drink your water and make sure you eatbeforehand.
Another very common problem is, not having food available, okay? It couldbe at work or you maybe at school and there is nothing really healthy available and youjust going to pretty much grab whatever you can to eat when you are hungry.
The problemwith that well, that s a problem but the solution really simple.
Prep your meals ahead of time,okay? If it s for school, prep your tupperwares, you should bring either one or about two tupperwaresat school, you can put in your locker, put it like a little cooler you know, that canfit in your locker, put one of those ice packs, you know, they can even freeze, like thoseone ice pack gels so this way isn t really messy, you know.
You don t want to go withice cubes because they are going to have like water in there you don t want to mess withthat books, and papers.
Ice gel is really good one of those icepacks is good but twotupperwares put in the container put it in the ice and little cooler, drop the ice packingand you are done, okay? This way heat up during lunch where everybody else is eating, knowthat carp is making more fat.
You are eating the healthy stuff that s getting you intoshape, okay? If it s at work, do the same thing.
A lot of times at work you probablyhave fridges in the break room and stuff like that so put into the fridge and then use itif you have microwaves you can take care of that.
Even if they don t you can still dothe same thing, bring a small cooler, bring about two tupperwares, maybe three tupperwaresdepending how long you are at work and then heat them up, okay, and just heat them upthat way.
I even had this one time to work I worked for this gym and I am not going tosay who it was but they didn t have a break room and so not only did they not have a breakroom, they didn t even have a microwave.
So I am sitting there going mad how am I supposeto go ahead and be in shape because we had a gym that s what we promote and your guysdon t give me a break room.
I have no break room, I have no microwave, I have nothing.
So how did I how did I solve that, took me about two weeks to figure out because I amused to bringing my, you know, bringing my meals to, you know, to gym or to work andI bring it in there and you know, man, I end up eating it cold everyday because I am sittingthere trying to figure out how to make it work.
So here is a really easy solution.
WhatI did was, I heated up the tupperwares beforehand, put them in a cooler, heat them beforehandand also got one of those rubber rubber bags, you know, rubber things that you can go aheadand put hot water in and it s like you know, you put in your shoulders and really justsoothes your muscles and helps you to relax, those hot water bottles.
So what I do is that,I hit up the tupperwares in the morning and at the same time I boil a pot of hot waterand pour it in those hot water bottles.
I put the tupperwares, I put the hot water andthe bottle in there and lay a towel over the whole thing, okay? And this is in a smallcooler then lay some plastic 9:55 on top, close it.
And what I found just took me liketwo weeks to figure out but it actually works like really good and I found that I was ableto eat hot meals without any microwave, without anything.
So if you are one of the guys, youhave the same issue like I did where you don t have break room, you don t have microwaveyou have absolutely nothing this situation will work perfect for you.
Heat up your tupperwaresbefore hand have a small cooler put the hot tupperwares and then heat up the water andput put the hot water bottle in there, lay a towel over the whole thing so you can keepthe heat circulating in there and your food just stay hot minimum of six or seven hours.
I would I was bringing about five tupperwares to work and by the last meal of the day itwas like maybe 10 hours later, it was room temperature.
Every meal before that was hot,so that s how we solved that it actually works out really good it was able to help me stayin shape.
The last problem, is one that I also dealt and that is late night drinking.
So it s not really that late night drinking get you fat, you know, because lot of peoplego out and drink late night I do it pretty often and you know, it doesn t really getyou fat all the time.
It s not that what it is a lot of time is not the drinking s theeating that follows drinking.
You know, if you are having beers and your are having drinksdown, you are little buzzed at night, it s like 2AM, 2:30AM and you are starting withthe munches, starting to get little hungry, little buzzed, you really you know, you arenot really focused on working out, you just kind of like ah, whatever you know, whatevergoes, goes.
So most of the time what happens is you end up hitting up one of those 24 hoursdiners, you know, I am trying to grab food where you can and you are little buzz, soyou don t really think about it, you just like stuffing your face in.
Next day, youwalk up, oh my gosh, shit I just ate those crap, you know, last night plus drinking youknow, so how do you solve it, number one cut down the calories on your drinking, okay?I suggest no sugary mixed drinks, no beers, stick with liquor and stick with you know,liquor on the rocks or stick with some type of mixed drinks with no sugar in it and whichcan t do you know, 11:59 something like that or it can t cranberry and vodka maybe do likesugar free Red Bull or maybe have that diet cranberry or something that basically hasno sugar.
Maybe a tonic, you know vodka and tonic or something like that, okay? Or I meanif you don t drink then cool, okay just drink water then.
But if you do, combination likethat are called but any type of combination where we don t mix anytime sugar so this waynumber one, you are keeping your alcohol calories as low as you can.
I am not saying to go aheadand be 12:29 not go out, not have fun, okay? Remember you are working out to have a betterlife to have better social life to be more happy and not just you know not just stayat home, which is not doing anything.
You know, who cares you are in shape and you dont do anything it sucks anyways, okay? I rather do something be out of shape but let s haveboth.
So that s number one, number two when it comes to eating make sure to go ahead andtell your friends if you are going out with them, tell them, hey you look, I know we usuallygo out to eat and we, you know, love this place, that place I can t eat after, you know,I can t eat after certain time anymore.
Or just tell them look, I don t want to eat lateanymore, okay? So I can t do it let them know, okay? So if you are not driving let them know,I need you to drop me off afterwards and they go oh, no we are going to go always go here,need afterwards then you have to find another ride or maybe drive yourself, okay? Becauseif they take you to after hour diner place and you had some drinks, I bet 9 out 10 youare going to end up eating some over there because your are little buzzed and at thattime you are going to be like screw it, I am going to do it anyways, okay? So don tput yourself in a temptation, don t put yourself in that situation, plan ahead, okay? Let themknow ahead, hey I don t go there so just take me home right after, you know.
You want tocontinue party at home, cool.
You know that s up to you but don t put yourself in a situationwhere three in the morning, you see yourself and some food joint, are there greasy food,you are hungry, you are buzzed, you are just going to eat, okay? Or if you can drive yourselfthen go out, have a great time, drive yourself back home right after and get some sleep,okay? If you do that if you do that let s say the most, maybe twice a week, you candrop fat, you know, you can drop fat, you can get a six-pack abs, you can get into awesomeshape, honestly still by having your social life and getting out there having little fun,having little party, having little drinks, okay? So all cool you just because you aregetting a shape doesn t mean you can t do anything, okay? So remember these tips, theseare really going to help you out and help you with getting your six pack abs, okay?More six pack, well, more nutritional tips and workouts, check out sixpackshortcuts.
Comand I will see you guys next time.
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