As a trainer I am constantly asked if “letting go on the weekends” is ok. Well, this depends on your definition of “letting go”. One “cheat” meal or even two “cheat” meals in an entire weekend isn’t going to derail your fat loss/muscle gain. Drinking with the purpose of getting drunk and eating shitty ass food whenever you want as if your stomach is a black a hole will.
What is your definition of a cheat meal?
Having a meal that is not tracked and enjoyed to satisfaction without guilt is not cheating. Eating a meal(s) to the point where you need to unbutton your jeans is just unnecessary. I personally hate using the words “cheat meal” because it makes it seem like you are doing something wrong and shameful. I refuse to allow something like a big chocolate chip cookie make me feel like I am guilty of something. When did we allow food to make us feel bad about ourselves? Do you hear how stupid that sounds?? There is nothing shameful in enjoying food and not worrying about what it may or may not do to your body. Food is not the devil so let’s not be dramatic over the word “cheat”.
Let’s go back to your goals.
Are you serious about changing your physique and why? If answering that question fires up burning motivation then why do you want to spend an entire weekend eating like shit and being lazy? What purpose does that serve? Get your shit together and prioritize people! Stop giving food so much power that you allow it to take over what is important to you. Food is food and it will always be there. You will always have access to sweets, take-out and alcohol so stop acting like this is an all-you-can-eat-because-the-world-is-coming-to-an-end buffet.
Please, please, please, I beg of you, please don’t be that person that tries to justify your binge weekend with all the working out you did. Good Lord, that is NOT how this works!
First of all, your workouts should just be part of your “being alive” routine not used as a way to negate you calories. But because I know you (yes, you!) pray that your binge weekend can be made up we’re going to put this into perspective.
Below is a list of yummy-shitty foods and how long you would have to do burpees for to burn it off. Why burpees? Because they suck, they’re hard, they burn a lot of calories and everyone hates them.
- Slice of pepperoni pizza (298 calories): 30 minutes of burpees
- Cheeseburger (423 calories): 42 minutes and 20 seconds of burpees
- Medium-sized McDonald’s french fries (380 calories): 38 minutes of burpees
- Grilled cheese (580 calories): 58 minutes of burpees
- Homemade chocolate chip cookie (89 calories): 9 minutes of burpees
- Red velvet cupcake (496 calories): 50 minutes of burpees
- Half a cup of vanilla ice cream (230 calories): 23 minutes of burpees
- Half a bar of dark chocolate (300 calories): 30 minutes of burpees
- 5-ounce glass of red wine (115 calories): 11 minutes and 30 seconds of burpees
- 12-ounce bottle of beer (150 calories): 15 minutes of burpees
- 12-ounce can of Coca-Cola (143 calories): 14 minutes and 20 seconds of burpees
I don’t know about you, but I’m not trying to do 23 minutes of burpees to make up for a half a cup of vanilla ice cream. Let’s be honest, most people here aren’t trying to whip out a half of cup and fill it to the brim with ice cream if they are “letting go”. I am not saying the food listed above is bad or should be avoided because life would suck that way. But in terms of “cheat days” we’re not talking about having one grilled cheese; we’re talking about having the grilled cheese, with 10 homemade cookies, 7 bottles of bear and a late night run to McDonald’s.