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Cheat meals can help boost your fat loss results as opposed to hinder them. How? And how does The Rock incorporate his cheat meals? Well, first off and arguably most importantly is the psychological benefit having cheat meals while cutting provide. You’ll exhibit long-term adherence and enjoyment to your diet when you have these planned ‘refeed day’ to work towards in your workout meal plan and look forward to. Second, the temporary increase in calories and carbs by adding a cheat meal into your meal plan to get ripped has been shown to lead to better appetite suppression, higher energy expenditure, and increased performance in the following days. So how can you now go about incorporating cheat days into your plan properly? First, plan this cheat meal into your weekly diet. In my opinion, the best way to do this is by allocating one day of the week to be what’s called a re-feed day. This is simply a day where you take a “break” from your diet by now eating at your maintenance calories or at a slight surplus. If you wanted to really indulge, then you can make more room for it by eating a little less on the days leading up to it and saving most of your calories for it. That said, be aware of how quickly your calories can add up during your cheat meals. Next, let’s talk about the actual composition of your cheat meals. Compared to fat and protein, carbs not only have the greatest impact on boosting your leptin levels which as discussed earlier can help with appetite suppression and increasing your energy expenditure when dieting, but they will also best help refill your muscle glycogen to create more muscle fullness and potentially augment your performance and the anabolic response you experience in your following workouts. Also, in the event that you do splurge on your calories and overeat quite a bit, you’d save 0.1 lbs of fat from being put on for every lb of weight that you gain from overeating if you were to do so primarily with carbs, compared to fats. Interestingly, overeating with predominantly protein actually results in the least amount of added fat gain when compared to carbs and fats. Meaning that if you’re going to splurge and overeat, doing so with carbs and ideally protein-rich foods has the greatest likelihood of minimizing fat gain. And lastly, it’s important that you don’t turn your cheat meal into a cheat day, and then turn cheat days into a cheat week, and then fail to ever get back on track. To prevent this, take the word “cheat meal” out of your vocabulary. I use it in this video just because it’s a commonly understood term, but the very word itself has some negative connotations and guilt associated with it. Instead, name it a “planned indulgence” or “calculated splurge” or “celebration meal” for example, because it’s not a meal that you should feel bad or guilty about at all. Secondly, if all week you’re struggling with cravings and all you can think about is your upcoming cheat meal and “reward” for your diet, then what this implies is that your current diet just isn’t sustainable. You need to consider re-structuring your diet such that you’re not completely depriving yourself. Otherwise, you’re just setting yourself up for failure in the long run. Be strategic with your planned indulgences if you choose to include cheat meals while cutting, but enjoy yourselves and remember that at the end of the day what’s most important is the calorie deficit that you create over time and your long-term adherence to that. Which is why it’s vital that you set up your diet based on what will enable you to accomplish those two factors most effectively. And if you do get off track, don’t beat yourself up. Get back on the saddle and take it day by day. And for an easy to follow science based program that sets everything up for you, such that you know exactly how to train AND what to eat week after week without depriving yourself of the foods you love, so that you can lean down and burn off fat most effectively with science, then simply take the analysis quiz below to discover which specific program is best for you: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Use%20cheat%20meals%20to%20lose%20fat%20faster%20Mar%208%2F2020 Filmed by: Bruno Martin Del Campo MUSIC: soundcloud.com/lakeyinspired STUDIES: PSYCHOLOGICAL BENEFIT https://www.sciencedirect.com/science/article/abs/pii/S1057740815000443 LONG-TERM DIETING EFFECTS https://www.ncbi.nlm.nih.gov/pubmed/26384657 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6359485/ PHYSIOLOGICAL BENEFITS https://www.ncbi.nlm.nih.gov/pubmed/11126336 https://www.ncbi.nlm.nih.gov/pubmed/1258067 CALORIE ADD-UP https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3740215/ HIGH CARB BENEFITS https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6359485/ https://www.ncbi.nlm.nih.gov/pubmed/7598063 HIGH PROTEIN BENEFIT https://www.ncbi.nlm.nih.gov/pubmed/657500

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Discover the 3 best strategies to GET RID OF CHEST FAT fast! Having man boobs is something that feels very embarrassing for men, so start fixing it today! 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Diet/Workout Calculator: http://bit.ly/gt-calculator32 Upright go Amazon link: https://amzn.to/2LmcIHa Having excess chest fat can make you feel very uncomfortable as a man, especially when you take your shirt off around other people. A lot of men will quickly assume that if they have a lot of chest fat they probably have a condition known as gynecomastia. And gynecomastia is a term used to describe the growth of a mans breast tissue which is typically caused by a hormonal imbalance such as having very high estrogen levels and very low testosterone levels. However gyno is usually not the actual cause of the excess chest fat or man boobs. Instead if you're a man struggling with chest fat you most likely have something known as pseudogynecomastia which is simply increased fat deposits around your chest and most likely you also have some excess body fat in other areas as well. (1) Since everybody has different genes our bodies will preferentially store fat in different places. While women will USUALLY store more fat around their hips, and thighs men usually store it around their chest, belly and love handles. (2) And even though you may be unlucky if you're more prone to storing fat around your chest, you're very lucky that this is a totally fixable issue. And the very first step to fixing this issue is to decrease your overall body fat percentage. Unfortunately, no matter what anyone else tells you there isn't one single exercise that can target your chest fat. There are exercises that can help build muscle and improve the shape and definition of your chest, which I'll get into in a second, but there's no way to spot reduce the fat that's sitting on top of that chest muscle. However, even if your body prefers to store fat around your chest, by burning enough overall body fat you will burn off the chest fat as well. So most people will tell you to just create a calorie deficit by simply subtracting 500 calories per day. However, even if you're eating less calories, but those calories are coming from sources that are processed or high in fat and sugar then you're more likely to create insulin resistance, which will physically prevent fat loss, and instead of burning that extra 500 calories per day, your body will just slow down its metabolism to make up for those missing calories. So, instead of just tracking calories you'll want to also know your macros, and this is very important, you'll want to fill those macros with the fresh whole foods that you'll find around the outside perimeter of your grocery store. These are foods that don't come in a box, and they're usually made out of just one ingredient like salmon, or rice, or eggs....To easily find out your macros you can click the link for the calculator below, but keep in mind as you lose weight and as your body adapts to the amount of calories you're taking in your metabolism will slow down and you will have to readjust to keep losing weight. But a great way to prevent your metabolism from slowing down as much is to cycle your calories. One of the best ways to do that is by dropping your calories lower by let's 30% from maintenance for two weeks, and then bring your calories back up to maintenance levels for two weeks. Research shows that this two weeks on two weeks off dieting approach leads to more fat loss, it's more sustainable, and it's less likely to result in metabolic slowdown. (3) There are other ways that you can cycle your calories too such as carb cycling where you would have high carb and low carb days, and you can also do something like an alternate day fast where you eat at maintenance one day and then eat under 500 calories the next day. All of these will help delay metabolic slowdown as you burn that chest fat. Now underneath that fat I'm sure you're hoping to find some nice pecs. But to make that happen you have to follow step two which is to perform weight training. If you're breaking down your muscles with weights your body is going to divert the calories and protein, carbs, and fats that you're eating towards rebuilding your muscles which will.... (1) Pseudogynecomastia, manifests as fat deposition without glandular proliferation and occurs most frequently in obese men https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3987263/ (2) central obesity typical of men, the pear-shaped body fat distribution of many women (3) Matador Study: 2 weeks on/ 2 weeks off is better than continuous calorie restriction https://www.ncbi.nlm.nih.gov/pubmed/28925405 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803575/figure/fig1

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