First Principle – You must keep your body and metabolism happy.
Dieting can have a major effect on your metabolism by messing with important fat burning hormones like leptin, and rather quickly at that. A well believed way to overcoming these adaptations lies in strategic high-calorie Cheat Days.
Leptin is heavily mediated by your calorie intake. Leptin leves fall off by decreasing calories, the leptin levels recover with increased calorite intake.
And while it takes roughly a week of moderate dieting for leptin levels to fall off significantly, it only takes one day of cheating, or overfeeding, for leptin to recover back to baseline.
High Calorie Cheat Days when used strategically reset your metabolism throughout the duration of our diet, you can essentially have your cake and eat it too while watching the pounds fall off week by week.
Second Principle – You must create a massive calorie deficit to lose fat rapidly.
Sadly there’s no way around it, a pound of fat is 3500 calories. If you’re going to lose a pound of fat, you’re going to have to create a 3500 calorie deficit (while keeping your body in “fat burning mode” at the same time). If you want to lose 10 lbs of pure fat, that’ll require a 35,000 calorie deficit.
A quick point: 10 lbs of pure fat loss will probably equate to somewhere between 15 and 20 lbs of actual “weight loss” due to the simultaneous water loss that occurs any time you lose fat.
After a cheat day your body is extremely primed for fat loss, and it’s prime time to take advantage with a mega calorie deficit. On this day, two vital things to do are:
1. Consume minimal calories along with strategic supplementation to offset muscle catabolism.
2. Ramp up activity to burn a ton of additional calories on this day
With this type of strategic set-up, it’s actually possible to burn a pound of pure fat in one day(considering that a pound of fat loss a wee kis deemed a “very good” rate of fat loss by most standards, that’s pretty awesome).
Third Principle: You must tackle your fat loss goals synergistically through diet and exercise.
When talking about the most rapid fat loss using a strategic set up, simply doing exercise is not enough, things get a bit more complex. Frequency, duration and intensity are just as important as type of exercise in order to achieve the rapid fat loss that you strive for.
Here is just one example:
Lactic Acid Training, which are very metabolically demanding, calorie-burning workouts, are performed on Depletion Days.
Lactic acid workouts offer high to burn more calories than other styles of training due to the difficulty of the task, they are the clear choice for Depletion Days when we want to create the largest caloric deficit. Lactic acid training also depletes the body’s “energy reserve”, making them the ideal workout style for Depletion Days.
Fourth Principle: You must avoid ANY positive weight gain.
Previously it was understood that there may be some positive fat gain as a result of a Cheat Day in order to yield MORE fat loss the following week, this leads to a great netweekly fat loss.
A subject for example is able to lose a pound each week without using a strategic cheat day. Each week’s weight loss becoming progressively slower which leads to the inevitable plateau.
The same subject now incorporates strategic cheating and is now able to lose 2 lbs each week (with no drop off in metabolism and no plateau). This is a result of a half pound gain in body fat from the Cheat Day and a subsequent 2.5 pound loss (net loss = 2 lbs).
The second example seems a lot better and beneficial than keeping to the same tedious, strict diet in which results can be extremely slow, but it still leaves a half pound of fat gain resulting from the Cheat Day, which, if eliminated = faster results.
Within muscle tissue, energy is stored in the form of glycogen (carbohydrate energy) and triglycerides (fat energy). With strategic training (like the lactic acid training mentioned in the third principle), these energy stores can be depleted or exhausted.
This is done to make “room” for an influx of calories, carbohydrate and fat (for example, a Cheat Day)!
When glycogen and triglyceride stores are full, a Cheat Day is like pouring more liquid into an already full glass. Some of that liquid is inevitably going to spill over and lead to a bit of a mess (in this case, fat storage). But, if you dump out the glass and then refill it, there’s no “overflow”.
This is exactly what we do by performing glycogen and triglyceride depleting lactic acid training (while limiting carbohydrate intake) on the day prior to a Cheat Day. We empty the cup making room for the following day’s influx of cals, carbs, and fat.
The result? You get the same hormone-boosting, metabolism stimulating effect from the Cheat Day without the fat gain. Instead, the excess calories and carbs simply go to refilling your body’s empty energy stores. That, my friends, is what I call strategy.
And by eliminating any Cheat Day fat gain, you can easily increase your rate of fat loss by 25%!
Fifth Principle: You must maintain muscle mass to maintain metabolism.
This is linked to some of the information shared in the third Principle, the strategic combination of diet & exercise for optimal results, along with something else not fully touched on yet.
The body will choose to utilize muscle for energy over body fat when faced with long term calorie restriction, this leads to significant muscle loss and decreased metabolism for most dieters. Basically, fat is more valuable to your body than “extra muscle” when it comes to survival, and it prioritizes accordingly in the face of long-term calorie restriction.
But, when you understand how to combine strategic cheat days along with high volume training to spark muscle growth even while you’re dieting, then you’ll easily be able to maintain (if not gain a couple pounds) of lean muscle throughout the course of only a few weeks.
Muscle = metabolism. The more lean muscle you have on your frame, the higher your metabolism is going to be. Muscle burns calories just sitting there. Maintaining it as you lose fat is fundamentally important to continuing to lose fat at an optimal rate.
The First Principle talks about keeping your body happy this is another way this program helps you maintain muscle. When your body remains in a “normal” state (instead of a “red alert” state like with long-term calorie restriction) over the course of a diet, there is no reason for it to resort to muscle tissue for energy. By keeping leptin levels high week after week, you maintain your metabolism and program your body to continue to burn fat, not muscle.