Mother's Day in Valley Ranch / Coppell - Boot Camp Style

Valley Ranch Personal Trainer & Coppell Boot Camp Presents...

Mother's Day Weekend

CHEAT TO LOSE- PART II

Read today's boot camp nutrition tip to find out how to "cheat to lose" this Mother's Day weekend. For our boot camp members, this weekend is like any other where enjoying a treat meal or two is encouraged. However there is a strategy to using treat meals to maintain a high metabolism and your sanity while following a weight loss program. Cheat the wrong way and watch your fat loss efforts go right down the drain. Here are my top 6 tips of how to "cheat to lose" for fat loss.

CHEAT MEAL DAMAGE CONTROL DONE RIGHT

*Stick to your nutrition plan leading up to the treat meal.


This includes the meal right before the treat meal. Don't set yourself up to be extra hungry at the treat meal or you will likely overeat. You can enjoy a scoop of ice cream but a whole gallon will definitely do some damage.





* Don't skip your workouts.


If that was a workout day, get it done.





*Create a "deficit" or a need for carbohydrates right before the meal.


Your body will do one of three things with your carbohydrate intake- either use it to restore glycogen stores in your muscle, use it for immediate energy, or store it as fat. If you are not about to exercise, your body won't need the carbs for immediate energy. If your muscles are already full of glycogen, then there's no "need" for the carbohydrate there so.... you guessed it- the carbs are stored as fat. So the best way to keep your pasta dinner off of your hips is to "create a deficit". The best way to do this is to do some form of hi-intensity exercise before the meal. High intensity exercise burns up your muscle glycogen so there will be a need for those carbs and sugar afterward.





No time to hit the gym before your event? No problem!


Remember the tabatas from class?


The ultimate 4-minute cardio solution.





Do this...


Burpees (20 seconds)


Rest (10 seconds)


Repeat 8 times for a total of 4 minutes.


It's not about time but intensity. If you do your tabatas right, you can create a deficit!





*Avoid mixing high fat and high carb dishes.


My personal belief as arrived at through research and personal experience is that natural (not on muscle building drugs) females rarely need or benefit from "fat loading" when following a nutrition plan like the one we follow in Fit Club. However the occasional higher carb meals can do the body lots of good. So keep that in mind when picking a treat meal. Enjoy the extra bread, muffins, pasta, etc but AVOID mixing them with butter, full fat cheeses, etc. You are ingesting extra carbs and if you've followed my advice so far, your muscles are depleted and ready to soak up those extra carbs BUT if you combine them with lots of fat also (which slows down digestion), you may just miss your window of opportunity to replenish your glycogen stores (approximately 45 minutes - 1hour post workout) and end up feeling stuffed and bloated instead of re-energized.





*Get back on the plan until your next scheduled treat meal.


No need for explanation here.





*End the night in a healthful way.


This part is more mental than anything. It's easy to keep the party going after a treat meal and discover than 2 days later you are still trying to get back on track with your meal plan. It's also easy to feel guilty or miserable (which shouldn't happen if you follow the tip about fat and carbs together) after your treat and be too strict in the following days.





I have found that ending the night with something (doesn't have to be food) helps me wake up with my head in the game the next morning. Some of the things I've tried...


A long walk with the hubby (this should be at an enjoyable pace- not an attempt to burn off the calories).A hot bath with mineral salts.


A cup of my favorite tea.A long stretch session.


A mini facial after taking off the night's makeup.





This way when I wake up in the morning, my most recent memory is one of me taking care of myself and I'm mentally set to continue that pattern the next morning. Ok that's all I've got.




Enjoy your Mother's Day weekend!



For more support with weight loss, fat loss, and body transformation, join our boot camp program in Coppell. Your boot camp program will include fat blasting, boot camp workouts, a metabolism makeover, nutrition program, daily support to meet your weight loss goals, and service from top notch personal trainers for a fraction of the cost. Try our entire boot camp program for free for an entire week. Next free week boot camp trial membership begins May 27th. Visit our site to reserve your spot for boot camp. Space is limited. http://www.boutiquebootcamp.com/.