How to cheat your meals wisely

You don't have to go without all those mouth watering treats when you're eating cleanly most of the year.  As long as you have a reasonable level of self discipline and don't go overboard with your portions you can still be part of the festivities without feeling guilty about enjoying some of life's delicious morsels.

However, if you have a big goal - like a bodybuilding contest or big weigh in that is only weeks away - in mind and you don't want to feel 'guilty' about having a treat then its probably best you don't indulge at all.

For those who can afford a cheat meal, here's some tips on how you can organise your cheat meals and training so you can burn those calories maximally, bon appetite!

1. Workout as early as possible, preferably first thing in the morning. If your schedule is really hectic, I would advise waking up early and getting training done, if possible, right before you go to work. If this is not possible, then try doing it at lunch-time or right after work so that nothing else interferes with your workout. On days off from work, definitely get the training done as early as possible.

Because of the amounts of get togethers and days that the gym may be closed, it is best if you decide a week ahead which days you will be attending the gym. In this manner, your chances of missing a workout due to parties or gym closures are eliminated.

Birthdays, Office Parties, Christmas, New Years and ofcourse Easter are generally accepted days in which you can afford to cheat a little. However, since we're only human we do need more than a handful of cheat meals a year, well I do anyway!  I usually have a cheat meal/day every couple of weeks so I give myself from my good weeks of being super disciplined. Cheat days are fine so don't feel guilty. Try and space them out to at least 6 days apart.

When you have a cheat meal, start eating the protein portion first as this will get you to start getting full. Leave the carbs for the end of the meal. Also, try to not stuff yourself. Instead allocate four hours and a half of cheating per cheat day. This will allow for 3 cheat meals (one every 90 minutes). After your cheat period, go back on your regular diet.

5. Have a tough workout before you cheat to minimize fat gain and maximize muscle. Reason for this is because after a workout the body is primed to absorb nutrients in the form of proteins and carbohydrates. Thus, having a cheat meal afterwards will ensure that most nutrients are used for recovery and muscle production.

6. Take 200mcg of Chromium Picolinate and 300 mg of Alpha Lipoic Acid.

Taking 200mcg of Chromium Picolinate and 300 mg of Alpha Lipoic Acid at the beginning of your cheat period helps to increase your cell's ability to accept insulin, and thus, assimilate the extra carbohydrates better. As a matter of fact, increasing insulin sensitivity is one of the reasons why I like to have a big workout prior to the cheat period.

Research indicates that some Essential Fats like the ones found on flax oil or fish oils have anti-lipolitic properties. In other words, they inhibit some of the enzymes responsible for fat storage. By taking these fats with your first cheat meal of your cheat period, you can minimize some of the damage. One tablespoon of Flaxseed Oil should do the trick. Capsules can be used but you would need 2 of them to equal a tablespoon of the liquid version.

9. Three to five hours after the cheat period has ended have a 30-minute walk. I'm not talking about anything strenuous; around 5km an hour is a good pace. Doing some cardiovascular activity after the cheat period has ended will start burning some of the carbohydrates that may still be lingering around. The more of these you burn, the less likelihood of storing body fat. If you cannot do this walk on the same day of the cheat period then try it on the morning after on an empty stomach.

Lisa, Go Figure
Hoppy Easter 08!