Concepts for the Refueling Day


Enjoying a hard-earned cheat meal, a.k.a refuel meal, is always good on the physique, and the mind too. But using cheat meals the right way can make or break your physique.

Strangely enough, with the growing numbers of orthorexics (aka “diet Nazis”) in the field of health and fitness, some might not be cheating often enough, or eating too little extra calories to make a difference in their metabolic rate. Of course, at the other end of the spectrum we have those who think it’s perfectly normal to have a large pizza and a dozen donuts because they’re exhausted after walking an extra block with their dog.

This is why most diets or physique transformation boot camps last for 12-weeks, by the way. It’s sufficient time to see results and take pictures, while the client can maintain discipline. But after this, most return to their usual habits and binge as a way to compensate for eating boiled chicken and broccoli for 3 months, often gaining back the fat they lost with a little extra. This is why I’m against coaches who never allow their clients to deviate from their diets. Not only does it stress the client out, but a well-placed cheat will in fact help their physique composition goal. It’s my experience that most client will lose fat faster, and stick to their meal plan longer, if they are allowed to have a cheat meal every 4 to 6 days. But it has to be a cheat meal, not a cheat day.

Click here to find out how I have my clients cheat to optimize their fat loss

*This article is written by Charles R. Poliquin
Charles R Poliquin is recognized as one of the World’s most accomplished strength coaches who attributes his success to the quest for the “magical training program”. Now as Strength Sensei he shares his acquired knowledge and wisdom with the emerging leaders in the strength and conditioning field. Now after decades of disciplined research and training he has refined his craft so he can educate the dedicated few who want to maximize their learning so they can bring their results back to their athletes. Charles now dedicates his time to educate strength coaches from around the world so they can produce world class athletes.
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