GB DW (daily workout)
5 Minute Max Distance Run / Jump Rope
3 Minute Max Situps
Eat Donuts and lose bodyfat!! Eat pizza, ice cream, donuts, and more pizza and lose more bodyfat! Say what?! This is basically a real recommendation by a trusted resource of mine in the field of Nutrition. Joel Marion from BioTrust Nutrition has become one of my new favorite “experts” over the last 2-3 years to learn from in the field of Nutrition. Check out what he has to say about “CHEAT DAYS” and how studies prove that they are very important in helping you to lose weight. And all of this is based on the assumption you are being diligent with good Nutrition on a consistent basis. Its a little long in comparison to most of our posts here on godbuilt.com, but very well worth reading. Read it:
“”#1. No, dieting does not work better without cheat days. Sorry, but this is not debatable…at all. The research CLEARLY, undeniably shows that dieting and calorie restriction make your body WORSE at burning fat with literally every week that goes by. The “master” hormone leptin plummets, the metabolism regulating thyroid hormones T3 and T4 take a massive dive, the appetite stimulating hormone ghrelin boosts sky high, the abdominal fat boosting stress hormone cortisol gradually increases, 24 hour energy expenditure and metabolic rate decrease with every passing day. That’s what happens when you diet.
You can NOT get around those truths without increasing your calorie and carbohydrate intake on a weekly basis, more frequently the leaner you get. Sorry, it’s not possible. Your body hates dieting, and unless you go “off” your diet a minimum of once per week you will only make losing fat harder with each subsequent week.
Now, if you like [unnecessarily] working hard, then yes:
#2. You CAN get ripped without cheat days. It will be miserable. It will require you to work MUCH harder. You will get no psychological relief from the woes of dieting; in fact, with each day and week that passes by you’ll dig yourself in to a deeper metabolic hole that you’ll need to work harder and harder to get yourself out of. It will drain you, both your time and your morale. You will hate yourself, and probably everyone around you. Basically, life will suck.
But it can be done.
Essentially, if you want to diet without the use of leptin and metabolism boosting cheat days, you’re pretty much doomed to impractical, ridiculous, time consuming practices if you ever want to get lean. Period. That’s the only way it’s going to happen. That’s reality, and you’re free to choose yours.
4 hours a day at the gym. A diet consisting of grilled chicken and veggies (but don’t eat too many veggies…that might screw everything up), more exercise, lower calories. Be sure to add more exercise next week, because it’s going to be even harder to lose fat.
And if that’s how you want to achieve your leanest condition…MORE POWER TO YOU. Unfortunately, it’s not even close to being practical for 99.999999% of the population.
Of course, you could just eat some freaking PIZZA and make your life a heck of a lot easier, but if for some reason you feel better about your transformation process by ignoring science and making your journey more difficult, you can absolutely 100% get there without the wonders of pizzaioli italiano.
You’ll probably lose more muscle than you have to, you’ll definitely work a lot HARDER than you have to, and it’ll likely take you significantly longer to reach your goals.
It works better with pizza. Sorry, it just does.
#3. Now, does it have to be ALL pizza and ice cream? No, but a high fat, high glycemic carb cheat day is what has been shown by RESEARCH to best boost insulin and leptin levels, reset metabolism, thyroid hormone levels, and 24 hour energy expenditure to baseline levels. If you want to achieve that via maltodextrin shakes and spoonfuls of coconut oil, you certainly could, but I’ll go the pizza route. Sorry, I didn’t create science, I just report it.
—–
Disclaimer: The information in this newsletter is obviously meant for otherwise healthy individuals looking to shed some flab. If you are a diabetic, you’ll need to work within the confines of your dietary restrictions and under the supervision of your doctor.
—–
At this point, you now you have the education necessary to make an informed decision on whether you’re going to include cheat days in your program the next time you embark on a journey to get lean. If you have masochistic tendencies, enjoy unnecessary self deprivation, and have no regard for science, you’ll probably want to skip them. If on the other hand your someone who enjoys efficiency, results (without subjecting yourself to unnecessary struggle), and good food, you’ll probably want to include them.
A very hard decision, I know!
And by the way, cheat “meals” don’t work. Yes, they’ll provide a bit of psychological relief, but documented science shows that they provide next to ZERO hormonal and/or metabolism benefit. It’s needs to be a full day (8+ waking hours) of heightened calorie and carbohydrate intake.
Now, if you REALLY want to understand your body and how your body tries to keep you fat every single time you go on a diet (and exactly what you can do about it), I highly recommend you check out the information we’ve put together for you on the next page. It will radically change your viewpoint on dieting…””
And there you have it. If you want more info from them you can check out their website biotrustnutrition.com. Get on it dog’on it!