When and how to have an effective cheat day can make or break you in your quest to build muscle without the fat. Below are 2 very powerful workouts you can do before you cheat and not gain a single pound!
By: Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
A “no tolerance” approach to dieting is a losing battle for most. Telling someone they can’t indulge in their favorite food by having a cheat day is most certainly a recipe for disaster.
Hard core dieters who often restrict themselves from having a cheat day to long, often times end up binge eating and rebound excessive weight gain severely.
There are very specific protocols for having a successful cheat day using the 2 workout routines below.
If you’re curious as to getting the most out of your cheat day and want to optimize your muscle building and fat loss goals, these 2 methods will help you tremendously.
Workout Routine #1 Train Your Legs (Hard and Heavy)
If you are going to cheat it’s advisable to train you legs especially if they are a weak and lagging body part.
NOTE: If you have a weak and lagging body part, it’s advisable to train that muscle group before you have your chest day. Doing this will give that particular lagging body part the calories it needs to grow.
When it comes to legs, they’re the largest muscle group in the body and they take a massive amount of calories to grow.
You don’t necessarily have to cheat on the day you train your legs, you can have your cheat day the following day.
Why not on the same day?
It’s a fact that once you train any muscle group, protein synthesis is elevated up to 36 hours.
This fact completely dispels the myth of the so called, “anabolic window” of opportunity. You can read more about the anabolic myth here >>3 Studies Debunking The 1 Hour Anabolic Window
Top Leg Exercises You Should Do.
A1. Heavy Front or Back Squats – 6 sets/6 reps
B1. Heavy Leg Press – 3 sets/20 reps
C1. Leg Extension Drop Sets (every set) – 6 sets/6-8 reps
C2. Lying Leg Curl Drop Sets (every set) – 6 sets/6-8 reps
D. Heavy Hack Squats – 6 sets/6-8 reps
Workout Routine #2 Short Body Weight Circuits
Body weight circuits are notorious to burning fat faster than traditional steady state cardio.
In fact one study concluded that body wight circuits burned up to 9 times more fat than doing an hour of cardio.
The 2 BIGGEST benefits of body weight circuits:
- Short and effective fat burning workout that you can do anytime, anywhere WITHOUT the use of fancy gym equipment.
- Continues to burn fat hours after the workout also known as, “The After-burn Effect.”
8 Minute Body-Weight Circuit
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Below you will find a kick ass body weight workout that will get you ripped and shredded in only 8 minutes.
NOTE: The body weight workout below is a circuit where you will move from one exercise to the next resting for only 15 seconds between exercises. Once you complete the first round, rest for 60 seconds and repeat 2 more times for a total of 3 rounds.
A1. Push-Ups – 15 seconds on, 15 second rest (Move on to A2.)
A2. Mountain Climbers – 15 seconds on, 15 second rest (Move on to A3.)
A3. Burpee’s – 15 seconds on, 15 second rest (Move on to A4.)
A4. High Knee Drills – 15 seconds on, 15 second rest (Move on to A5.)
A5. Prisoner Squats – 15 seconds on, 60 second rest (Move back to A1. and repeat 2 more times.)
Conclusion
Try both of these workouts before you have your cheat day and you’ll experience NO fat gain or any type of weight rebound. Another point to note is if you’ve been dieting all week keeping your calories below 500 maintenance, then having an excess of calories on your cheat day isn’t going to affect you.
For example: if you have been in a 500 calorie deficit everyday for a week, that would be 3,500 calories which is equivalent to one pound of fat.
Having a cheat day that consisted of 3,000 calories still puts you under for the entire week!
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