Cheat Days for Beginners Only

So, you’ve been dieting for a while now and have received good results. You’ve lost weight and your workouts are going great! You’ve been eating a variety of the same foods every day and with the holidays, your tempted to eat what is being served which is not in your food list. Everyone deserves a cheat day right ? WRONG BONGO !

Not everyone deserves a cheat day or a cheat meal. First, a cheat day is only intended for people that are in a physical state where their bodies are so close to starvation that you are extremely close to a loss of tissue hypertrophy and that your hormone levels, especially Leptin, are reduced to nothing.

Some people will never reach this level. Some people that do reach this level, don’t know how to have a cheat day to bring back their Leptin levels.

So, let’s take a step back for the beginner and FORGET about cheat days altogether.
So, when should a beginner cheat ? A beginner can have a CHEAT MEAL, when the following criteria is met.

They have been losing the right amount of weight consistently without a significant change in their workouts and no change at all in their diet.
A special holiday is coming up and refusal to eat your mother’s cooking is a sin.
What kind of cheat meals are we talking about ? Ice cream, Cookies, French Fries ? WRONG BONGO !

Those things are not a meal.

A cheat meal, is something special. Something that you may find it a French or Italian Bistro. Something with good nourishment such as a main course. A nice steak filet with vegetables and a glass of wine. Stick with main courses as an example. Another could be a nice Lasagna !

Ice Cream, cookies and French Fries will put YOU on a roller coaster ride. If you introduce this GARBAGE to your body, you will regret it. Besides the fact, that your insulin levels will fluctuate dramatically, you will spiral your body to a state that will do more damage than good.

There’s a time, where more foods can be introduced to you, but having ice cream just to have it and keep you sane is a load of bull crap. You are not a victim to this insane age of processed foods. You have all the power to say NO and respect your BODY ! Stop associating cravings with hunger, they are 2 different things. Stop making excuses to get high on junk food, and look inside yourself to find the real answers to any questionable state of unhappiness, then simply LET GO !

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.


Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

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