If you have been following my updates about diet, you already know that tommorow is our first cheat day and I feel like a kid on Christmas Eve :) There are a number of theories that suggest that having a cheat day once a week while on a clean diet will boost the fat loss process and your metabolic rate. This is a brand new approach for Freddy and I and we are curious too see how this is going to work for us. A lot of you guys have written very positive comments about your own experiences with cheat days or cheat meals and we are looking forward to sharing our experiences with you. That said there are a few strategies that we will be following tommorow, between mouthfuls of pumpking pie and other goodies.
The first thing that we are going to do when we wake up is kick start our metabolism with one scoop of our vita-whey protein mixed in a glass of water (it doesn’t have any taste, the scoop is tiny and it has only 50 calories – no carbs, no fat). I will prepare a healthy breakfast – probably scrambled egg whites and a veggies stir-fry. I know, that doesn’t sound like a cheat day, but the fun part of the day is just about to start. Throughout the day and with our cheat meals we are going to drink a lot of water with freshly squeezed lemon juice, and green tea. We are also going to take our greens supplement and Omega-3 fish oil which will support our metabolism. Other than this we are also going to do one of our workouts before the cheating starts. As a general rule we decide not to cheat in our home. We are going to keep all of the cheat foods out of the house to ensure that aren’t tempted by any possible leftovers on Sunday morning :) We are going to share with you every delicious mouthfull of our cheat foods on Sunday and if you guys are following along, then you can send us your pictures or videos of your cheat day and we will post it. Tommorow feels like a special occation so let’s just all have a lot of fun with it! :)
Zuzana & Freddy
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- Sandbag Swingmax.reps
- Seated Pull Up & Knee Crunchmax.reps
- Skaters & Leg Liftsmax.reps
- Burpee Twist Jumpmax.reps
Get your gear for this workout here:
All of the exercises in this workout are explained in the video above including variations for beginners.
Today’s workout is only 12 minutes long and it is an Interval Circuit Training (we’ve had a lot of them lately). Set your Interval Timer for 18 rounds of 10 seconds and 30 seconds intervals. This means that you will have exactly 30 seconds to do as many reps as you can for each exercise and 10 seconds of rest in between. The circuit will look like this:
1) Sandbag Swing (Sandbag)
2) Seated Pull Up & Knee Crunch (Dip Station)
3) Sandbag Swing
4) Skaters & Leg Lifts (Ugi ball)
5) Sandbag Swing
6) Burpee twist jump
You will go through this circuit 3 times before you hear your timer beeping for the last time.