Cancel Out Whole Day of Binge Eating or Cheat day in ONE Day

I bet you just got amazed with the title but its true you can nullify whole day of binge eating in fact you can cancel out 2 days of binge junk food eating.

Binge Eating / Overfeeding is Good

Allowing yourself to eat much more than you require is not a bad thing at all. The only bad thing about overfeeding is the guilt and disappointment that comes with it. So  do not feel guilty as the more you feel the more you eat.However this can be easily overcome by adhering to a few rules.

Rule 1

1-2 days of binge eating is actually good and has several benefits. As after over feeding your body up-regulates its fat burning hormones and fat burning machinery. Then once you switch back to dieting (under feeding) your body will be primed to burn fat efficiently.

Rule 2

If you wanna have a binge day just plan a week before and write down the foods you want to eat so by doing this you won’t feel guilty

Rule #3

Don’t call the overeating phase a cheat day or a binge day. This has a negative stigma attached to it. I like to think of these days as refuel days or free days.or refeed day

But how to Cancel Out Whole Day of Binge Eating

1st thing

Exercise Engage in an intense full body workout prior to your overeating phase. This will allow you to further partition nutrients toward building muscle tissue, thus limiting fat storage.

2nd thing

Don’t feel guilty whats done is done you can’t undo the eating in-fact the more people feel guilty the more they eat they abandon the diet.After the binge just stick with your diet plan simple don’t try to starve because the next day we are going to Cancel Out Whole Day of Binge Eating in ONE Day

Now 3 Ways of cancelling Out Whole Day of Binge Eating

Option 1  You could diet regularly for 2-3 days only to get back to square one.

Option 2 – You could stop dieting all-together, eat normally and say goodbye to your chiseled abs

Option 3 – You could offset the fat gain in one day and use the subsequent days to get leaner and leaner then ever before.

I don’t know about you but I will choose option 3 over and over again.

HERE WE GO – WHAT YOU’VE BEEN WAITING FOR 

Intermittent Fasting

We are going to fast 20-24 hrs So after the Binge eating you shouldn’t really be hungry. Chances are if you are hungry, that hunger is false hunger and the overfeeding gave you a taste of sweetness and now you want more. Well we gotta stop that process right now by using one of the oldest tricks in the book. Intermittent fasting! By engaging in a 20-24 hour fast following your 1-2 days of free eating you can rid yourself of the desire to eat for pleasure, eat for boredom or eat just cause. You get yourself back in touch with your body. As a result you will be able to diet effectively for the following days. I have always found it hard to get back on a diet following over-feeding, until I started using fasts. In fact the only time I really use 20-24 hour fasts is after high calorie days to get back in touch with my body. In addition fasting allows you to create a pretty massive calorie deficit that in combination with the other tricks will allow you to offset any fat gain.

Exercise & supplements

Next we want to get your metabolism revved up and the fat burning process going full tilt. We do this by taking a special supplement and engaging in high intensity exercise. The supplement you are going to take is a combination of 300mg of green tea extract and 200mg of caffeine. This combination has been proven to elevate your resting metabolism and reduce hunger. The morning workout is very important. This morning workout will further increase your metabolism throughout the day. The best option for the morning workout is to perform high intensity interval training. This can be sprinting for one minute alternated with walking for 1 minute for a total of 20 minutes. We are also going to use another very effective supplement, BCAA. By taking 5-10 grams following the morning workout and another 5-10 grams before the afternoon workout we can ensure there is no muscle loss.

Afternoon Weights and Steady State 

We are then going to take caffeine and green tea extract or ideally Prograde Metabolsim 30-60 minutes prior to the second workout. As well as 5-10 grams of BCAA before training. For the second workout you are going to perform 30-40 minutes of strength training and then 20-30 minutes of steady state cardio. Since we have fasted all day our growth hormone levels will be through the roof and our free fatty acids will be released into the blood stream. Therefore you don’t need to perform intervals for a second time. You can instead perform steady state cardio at 65-70% of your heart rate. I like to perform the steady state cardio by walking on the treadmill with an incline.

The Dinner 

1-2 hours after your second workout you want to have your dinner. For the dinner you want to keep your calories between 600-1000 while getting in as much protein as possible. As well as some healthy fats (omega 3’s) and plenty of green veggies. The best way to do this is by having 8-12 ounces of lean protein like grilled chicken breast, 2-3 cups of broccoli or spinach, some salsa for flavor, 6 fish oil caps (ideally krill oil) and ideally a multi vitamin/mineral. The fish oil is very important for fat loss. This is because your body needs to get dietary fat in order to burn body fat. If you don’t get in some healthy fat with your dinner your body will be reluctant to burn body fat and will burn body fat and muscle.

Dont worry there is a way to Fast 20-24hr Here’s how it looks 

MORNING

Green tea extract + Caffeine x (3 pills or just have coffee & Green tea)

BCAA x 5-10 grams

Interval Training: 1 minute sprint / 1 minute walk x 20 minutes

AFTERNOON

Prograde Metabolism x 3 caps (30-60 minutes before training)

BCAA x 5-10 grams (prior to training)

Weight Training x 30-40 minutes

Incline Walking on a Treadmill at 3.5-4 mph with a 6-12 degree incline x 20-30 minutes

Dinner 

Chicken Breast x 8-12 ounces

Broccoli/Kale/Spinach x 2-3 cups

Krill Oil x 6 caps

Multi Vitamin/Mineral

Conclusions

If you follow the advice you will be able to create a massive 2500-3000 calorie deficit. This is a little bit short of an entire pound of fat. Even if you let yourself go for 2 whole days prior to you still should be able to completely offset the fat gain. Especially considering many of the excess calories from overfeeding should have been partitioned to rebuilding muscle tissue. Every time I use these tricks after 1-2 days of high calories I end up leaner than before.

HERE WE GO – WHAT YOU’VE BEEN WAITING FOR 

Intermittent Fasting

We are going to fast 20-24 hrs So after the Binge eating you shouldn’t really be hungry. Chances are if you are hungry, that hunger is false hunger and the overfeeding gave you a taste of sweetness and now you want more. Well we gotta stop that process right now by using one of the oldest tricks in the book. Intermittent fasting! By engaging in a 20-24 hour fast following your 1-2 days of free eating you can rid yourself of the desire to eat for pleasure, eat for boredom or eat just cause. You get yourself back in touch with your body. As a result you will be able to diet effectively for the following days. I have always found it hard to get back on a diet following over-feeding, until I started using fasts. In fact the only time I really use 20-24 hour fasts is after high calorie days to get back in touch with my body. In addition fasting allows you to create a pretty massive calorie deficit that in combination with the other tricks will allow you to offset any fat gain.

Exercise & supplements

Next we want to get your metabolism revved up and the fat burning process going full tilt. We do this by taking a special supplement and engaging in high intensity exercise. The supplement you are going to take is a combination of 300mg of green tea extract and 200mg of caffeine. This combination has been proven to elevate your resting metabolism and reduce hunger. The morning workout is very important. This morning workout will further increase your metabolism throughout the day. The best option for the morning workout is to perform high intensity interval training. This can be sprinting for one minute alternated with walking for 1 minute for a total of 20 minutes. We are also going to use another very effective supplement, BCAA. By taking 5-10 grams following the morning workout and another 5-10 grams before the afternoon workout we can ensure there is no muscle loss.

Afternoon Weights and Steady State 

After you are done with your morning workout out then in the evening or afternoon we are then going to take caffeine and green tea extract 30-60 minutes prior to the second workout. As well as 5-10 grams of BCAA before training. For the second workout you are going to perform 30-40 minutes of strength training and then 20-30 minutes of steady state cardio. Since we have fasted all day our growth hormone levels will be through the roof and our free fatty acids will be released into the blood stream. Therefore you don’t need to perform intervals for a second time. You can instead perform steady state cardio at 65-70% of your heart rate. I like to perform the steady state cardio by walking on the treadmill with an incline.

The Dinner 

1-2 hours after your second workout you want to have your dinner. For the dinner you want to keep your calories between 600-1000 while getting in as much protein as possible. As well as some healthy fats (omega 3’s) and plenty of green veggies. The best way to do this is by having 8-12 ounces of lean protein like grilled chicken breast, 2-3 cups of broccoli or spinach, some salsa for flavor, 6 fish oil caps and ideally a multi vitamin/mineral. The fish oil is very important for fat loss. This is because your body needs to get dietary fat in order to burn body fat. If you don’t get in some healthy fat with your dinner your body will be reluctant to burn body fat and will burn body fat and muscle.

Dont worry there is a way to Fast 20-24hr Here’s how it looks 

MORNING

Green tea extract + Caffeine x (3 pills or just have coffee & Green tea)

BCAA x 5-10 grams

Interval Training: 1 minute sprint / 1 minute walk x 20 minutes

AFTERNOON

Green tea extract + Caffeine x (3 pills or just have coffee & Green tea)

BCAA x 5-10 grams (prior to training)

Weight Training x 30-40 minutes

Incline Walking on a Treadmill at 3.5-4 mph with a 6-12 degree incline x 20-30 minutes

Dinner 

Chicken Breast x 8-12 ounces

Broccoli/Kale/Spinach x 2-3 cups

Krill Oil x 6 caps

Multi Vitamin/Mineral

Conclusions

If you follow the advice you will be able to create a massive 2500-3000 calorie deficit. This is a little bit short of an entire pound of fat. Even if you let yourself go for 2 whole days prior to you still should be able to completely offset the fat gain. Especially considering many of the excess calories from overfeeding should have been partitioned to rebuilding muscle tissue. Every time I use these tricks after 1-2 days of high calories I end up leaner than before.

  • 1
    Share

Leave a Reply

Your email address will not be published. Required fields are marked *

Hurry Now Apply For My Online Coaching Click Here