Fat-Loss Cheat Codes

So I get home from having about 6 beers 🍻 at the local watering hole 🕳️ the and I am starving.

What do I do?

If you answered took four hot dogs 🌭 🌭🌭🌭 to the face…

🔔 Ding ding ding you are correct, sir or madam!

I call this the unlogged cheat meal. It happens once per week. During a fat-loss phase when you live in a calorie deficit it is not required but it can be helpful.

Cheat meal means consumed within three hours or so. Not all day. Not a cheat day. This is not the 10k calorie challenge.

🛑 It can set you back. And it is not to “stoke” metabolism though that might happen a little.

🧠 It’s for your mind and your psychological well being.

💪 And because we are in a deficit these upticks in calories may help recover better and build muscle while on a lean phase.

I think of it like the end of Back to the Future where they use trash as fuel for the Time Machine car.

If you are doing things right you will “suck out” that’s what I call it when you wake up leaner even after a huge meal like that. And your muscles should be full of glycogen.

So my mind is recharged. My body is fueled. And I am feeling a bit guilty 👿 now. What do I do?

I hit the gym and put the shame, calories, carbs and fats to work.

I punish myself with extra cardio after. Only about 30 minutes.

This is balance. ☯️

Truly my fave is pizza 🍕 for these meals but I have hot dogs I need to get rid of before they go bad.

I know my body and when I am feeling rundown, recovery is suffering or I am “diet” fatigued, I indulge.

I also used logged cheat meals usually midweek in Wenesday. I still eat what I want but I log it so I know how much I went over. Sometimes I just hit maintenance or only a little above.

It makes a long term deficit sustainable.

And the next day my hunger is non existent making compliance to the plan so much easier.

Careful that this doesn’t turn into a binge and purge scenario but do go a little overboard. Have a dessert too. Enjoy it.

Then get the f**k back to work tomorrow.

Do we have to train to failure to get great results?

The simple answer is NO. However as with all things it is complicated.

We have to get NEAR failure to cause muscle 💪 growth stimulus along with a powerful fat-burning trigger.

Downsides of failure training:

👎 Brutal on the Central Nervous System meaning stress goes up and over time burnout is inevitable

👎 Intense training and heavy loads can lead to injury which is the killer of results

👎 Older trainees often will not be able to recover from multiple all out sets per workout

👎 It signals for building but it causes damage. So which signal is stronger? Hard to say as even younger folks could be doing more damage than they think negating the muscle building stimulus.

Taking this into consideration here are the new rules for failure training…

✅ Take every set close to failure at any age.

✅ Use lighter poundages and higher reps for failure sets to prevent injury and too much damage.

✅ Older folks take one set per exercise to failure and stop 🛑 short by 1-3 reps for the rest.

✅ During the last week of an intense program, take all sets to failure if age and recovery ability allow.

✅ During what calls a deload week (usually after the last intense week) keep all sets short of failure for 1-2 weeks to fully recover and super compensate.

✅ If you are not recovering or achieving your goal dial back the training to failure.

There you have it. To fail or not to fail? The answer is not simple. But like all things exercise we must test it on ourselves to find out.

DM me “fail” to get the perfect workout for your goals.

Attention: Busy moms and dads over 30+ looking to drop the pounds and finally get fit, here are...

👉3 Tips to Help Caloric restriction

Calorie intake is one of the biggest things that can hold you back from accomplishing your fitness goals.

Often overlooked, most people try and solve this by focusing on low-carb/keto, intermittent fasting and eating “clean”, but really it just comes down to calories.

Here are 3 tips to solve this common problem FOREVER!

1)Stop doing worrying about the wrong things like fad diets, macros and fasting. It’s hurting you more than it’s helping you. We ALL burn WAY fewer calories than we think. Don’t obsess over one number. Instead stay in a range.

🧮Fitness calculators and apps will give you a “magic number”, but often it’s too high to get quick lasting results. That number is your calorie ceiling. Subtract 1000 calories and now you have your calorie RANGE. Track everything in the fat secret app and the closer you stay to the floor, the faster you will get results. But always stay below the “ceiling”.

2) Start including “MAGIC FOODS” as snacks or to pad out meals to stay more full and hit your calorie range. Magic foods include…

🍓Low-sugar, high-fiber fruits like all berries, apples, pears and citrus like oranges

🥒Vegetables like pickles, broccoli, Brussels sprouts, cauliflower, leafy greens, celery, peppers and even carrots with lite ranch or other dressing (watch the portion on dips)

☕️Hot beverages like coffee or bone broth

🥤Carbonated beverages like diet sodas, energy drinks or sparkling water

3) Workouts against resistance 2-3 days max. Yes, work out LESS. This kind of training makes us hungrier, raising our calorie intake. Training has two purposes:

⭐️Turning on the fat-burning, muscle-building SWITCH

⭐️Maintaining muscle, so that our bodies are forced to turn to body fat for energy.

Fat-loss is all about focusing on the RIGHT things that actually make a difference, and NOT getting lost in the details.

DM me “Help!” to book a 1 on 1 call and start making real changes today.

Send us a message to start making a life changing transformation before the New Year!

Here are my 5 secrets to no-planning meal plans with the Appetizer/Dessert CHEAT CODE...

1) Protein pudding - whisk together 2 cups milk with 2 scoops of a blended protein powder like Bodytech Hexatein and 1 package of sugar-free pudding. Put in the fridge for 5 minutes. Makes 2 servings. Top with a little light cream cheese or whipped topping. If you mix it up before a meal and refrigerate, it will be done by the time you finish eating. Great as a standalone meal, but awesome as a protein dessert. Go head and have a slice or two of pizza for lunch/dinner but the rule is that you can’t go back for more until and unless you finish the protein pudding. Hint: you probably won’t be able to.

2) Happy hour - one or two light beers or glasses of wine consumed while you prepare your meal will keep you from snacking on high-calorie stuff like chips when you come home starving from work. If you must snack, have an apple or some carrots or other veggies dipped in light ranch. Keep it to 1 or 2 drinks because getting too tipsy can have the opposite effect and make you ravenously hungry.

3) Coffee time - stir 5-10 grams of collagen into a cup of coffee to decrease or completely put off hunger pre-meal. Health foods and supplements are not required, but they can be convenient ways to supercharge cheat code strategies. Add a tbsp of MCT oil for instant energy, especially if you choose to go keto (which I don’t recommend until the last 4-8 weeks of a fat-loss phase)

Sure, you could get super lean eating only chicken, broccoli and rice, but how long would that last? Build your “diet” around the foods you love rather than excluding them and you will never feel like you are sacrificing anything. What is unsustainable will not be sustained.

Any one of these secrets could be the one that moves the needle for you and helps you hit your goals. And one of these secrets probably speaks to you more than the other ones!

What was your favorite secret? Comment below!

Was I lying when I said I eat what I want when I want and get great fat-loss results?

Nope! What can I say I love a glazed donut. 🍩

I did have a protein shake first but that was just for convenience. I was on the go and had no time to cook some eggs.

However, that is a great cheat code… Fill up on a protein appetizer and then use portion control on your donut, pizza 🍕 or burger 🍔

Eat something protein rich so that you don’t end up having 3 donuts. You can have three donuts if you want but you won’t have many calories left for the rest of the day.

It’s all about balance.

Bottom line: don’t cut your favorite foods from your diet. Build your nutrition around the things you love to eat and you can enjoy life while achieving your best body in no time!

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Over 40 and enjoy some alcohol, but don’t want to ruin your fat-loss diet…?

You don’t have to become a teetotaler just because you are following a fat-loss plan.

Is alcohol good for you? No.

But one of the Fat-Loss Cheat Codes fundamentals is to build your “diet” around the foods and lifestyle you enjoy. That makes it sustainable.

It’s obviously never a good idea to binge drink, but there is room for plenty of indulgence.

Here are some tips for alcohol, even including ways it could HELP your fat-loss.

1. Don’t mix food cheats with large amount of alcohol. It’s just a terrible idea because alcohol affects the way you digest the food. And it’s very hard to control portions when tipsy.

2. Embrace light beers, sugar free cocktails made with stevia, monk fruit and/or allulose. Most liquor is pretty low calorie, so sugar-free mixers are perfect.

3. What to eat? You are poisoning yourself mildly with large amounts of extra calories. Not eating is not an option. Stick to low-fat snacks like pretzels or bread. Get some lean protein where you can. The calories matter so track them in the Fat Secret App.

4. Ever come home from work starving and rip into a bag of potato chips? Who hasn’t. Here’s where alcohol can really help. Instead of shoving a thousand calories of snacks into your mouth hole, have a glass of wine or a light beer or two while you prepare your evening meal. That’s a lesser of evils with 100-300 calories rather than the disastrous alternative.

5. Add extra cardio before you have some drinks. It’s like a little workout to earn your libations. I always add an additional 30-min cardio bout the morning after. It can help shake loose the cobwebs if you went a little too hard and counterbalance the calories from alcohol. See my post on quick TORQ workouts to make this even more efficient and effective.

Balance is everything in this fat-loss game. It’s not can you afford the extra calories. It’s HOW can you. The alcohol can count as an untracked cheat meal, if your nutrition was spot on for the rest of the day.

Listen up over 40 year old busy moms and dads looking to finally lose the weight…

“They” will tell that you need to eat 5 or 6 heathy meals and snacks per day. And while this can and does work for fitness-obsessed bodybuilders and fitness competitors, there is an easier, simpler way.

Our cheat code equation is TIME + CALORIE DEFICIT + TARGETED EXERCISE = RESULTS

That means getting the calories right is the #1 priority.

Not meal frequency

Not even the food you eat

And definitely not meal prepping “health foods”

There are no good or bad foods. Read that again.

There are foods that are marginally better or worse.

However, they all belong in a balanced diet.

Here’s the breakthrough tip…

I recommend eat FEWER meals. And it’s simple.

You don’t have to do this, but it’s a great idea to skip one of the 3 main meals. Out of breakfast, lunch and dinner, just cut one out entirely.

I prefer to skip breakfast because it allows you to eat more later in the day.

Eat when you are hungry. Don’t when you are not. Simple right?

Add a few snacks to get you through. Don’t stress over macros. Just build meals and snacks around a healthy portion of protein, some carbs and some fats.

Log everything in the Fat Secret app and stay in a calorie deficit of 750 to 1000 calories per day.

Do targeted exercise (cheat code workout programs included) 2 or 3 days a week for about 90 minutes total.

Add extra cardio on non-training days to accelerate fat-loss slightly.

All you need is to find your MAGIC NUMBER of calories. I know if I stay under 2000, I am getting ripped. If I stick around 2400 I am losing slowly or maintaining.

And these fundamentals allow me to eat pizza, pasta, ice cream and enjoy some beers or glasses of wine without worrying about it. Results are inevitable if you follow the equation and do the work.

DM me to book a call and let’s find your magic number and get you closer to your dream body in 12 weeks.

I guarantee results if you hold up your end of the bargain. And if you don’t get them, I will work with you indefinitely until you do