Cheat a little on the way to fitness to ensure success

This time of year, many people begin dieting — to "lean" up for the summer. But unfortunately most of these people will fail.

Why? Because the diet tends to be too strict, too soon.


Back in my bodybuilding days, I gradually progressed myself into the super-strict competition diet. By easing into the most difficult part of the nutrition program, I was better able to stick to it. Even then, I had an ace up my sleeve, which really cemented my compliance: the cheat meal.

If you are dieting, the cheat meal, or the "refeed," as it's been called, is a powerful weapon in the dieter's arsenal against fat because it gives a nice reward for a week of disciplined eating.

 It's simple. Eat the foods you crave most once a week, but don't go crazy! My crave was always McDonald's french fries. Mmmm.....french fries.

The more I tried not to eat them, the more I had to have them. Have you experienced the same thing? It can be a crushing blow the day you pig out after a few difficult, but otherwise successful weeks of lean eating.

I say if you like the pizza, eat it every week. Use it as a reward at the end of the week, if you had 100 percent dietary compliance.

When you do that, it gives you a real, tangible proverbial "carrot" to chase. It helps keep you motivated, and helps keep you sane for the duration of your "summer abs" effort.

Sound good? Works for me.

Now this doesn't give you license to make a a day of it. This is a one time meal. Make the most of it, and really enjoy it.

If you haven't missed time in the gym, and haven't slipped up nutritionally, eat what you want for one meal.

Don't stuff yourself, eat slow, and only eat until you are about 80 percent full. When used properly, the cheat meal will enable you to get through the "get lean" period without too much undue stress of feeling deprived of your favorite foods. Sometimes cheating is a good thing.

Chad Smith offers ways to get off that couch and get fit and healthy. He is co-owner of Home Team Fitness, LLC, a Hagerstown Personal Training company. For information, visit www.hometeamfitness.net, or find him on Facebook www.facebook.com/hometeamfitness.