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Want To Enroll in the "30 Days Of Greatness" program? click here http://30daysofgreatness.com/ Cheaters DO WIN! It’s difficult to say to yourself “I will NEVER eat burgers, fries, pizza, cake, cookies or sweet ass drinks ever again”. You’re clearly bullshitting yourself if you think that’s sustainable. The mere thought of that may keep you from even starting to eat right. That is why I recommend that one day a week you eat ANYTHING you want and forget about all of the DIET RULES I gave you for 24 hours!!! This is called a “CHEAT DAY”. I already know what you're thinking. “If I eat crazy for a whole day, won’t I ruin all the progress that I made? No. You see, eating “bad” for one day a week will NOT hurt you, the same way that eating “good” one day a week will NOT help you! It’s what you do constantly that counts! (Tattoo that statement into your brain!) Cheat days are not only fun, but they help you eat right the other 6 days of the week. It’s easy to not eat a slice of pizza on a Tuesday if you know that you can eat 2 large pizza’s and a 2 liter bottle of soda all by yourself on Sunday! Plus, and even more importantly - cheat days actually HELP you burn fat! How Cheat Days Help You Burn Fat Anyone who’s ever been on a diet can tell you that although things tend to start out well, that doesn’t usually last long; after the first week or so, your rate of fat loss slows down dramatically. You might have lost 5-7 pounds in the first initial days, then you might only lose about half of that over the next several weeks. Your hormones are to blame for this. There’s a hormone called leptin that dramatically influences a number of mechanisms related to fat loss. Leptin is known as the “anti-starvation hormone”. Leptin plays a huge role in controlling your rate of fat loss, because it controls a few other hormones that also affect metabolism and fat loss (most notably the thyroid hormones T3 and Tw). Put in the most basic terms possible: when leptin levels are high, you can lose fat quickly; when leptin levels are low, fat loss slows down. The problem is that leptin levels drop when you’re dieting!!! Leptin levels are influenced by two things: the amount of body fat you have and the amount of calories that you consume. Your body fat percentage influences leptin because leptin is made in the fat cells; more fat equals more leptin. Leptin’s evolutionary function was to slow the metabolism and conserve energy (and fat) during times of famine. As a result, when you take in fewer calories, leptin levels decrease, helping you to survive the famine. But if there is no famine, you are just dieting to burn fat. And when you’re on that diet, you are decreasing fat mass and have a reduced caloric intake. As mentioned, this is a surefire way to tank leptin. It basically works like this: lower calories = lose fat = reduce leptin = stop losing fat. This does not bode well for your fat loss efforts; the more fat you lose, the more difficult it will be to lose fat. This is why losing the last 5 pounds is in many ways harder than losing the first 50. But here is the thing, if you increase leptin levels, you can start losing fat again! And that is why you NEED to have a cheat day! You see, cheat days aren’t just about taking a “break” from dieting; they’re a tool for helping you lose fat. Remember, a big factor of leptin levels is your caloric intake, and a cheat day allows you to drastically increase the number of calories you consume, allowing for increased leptin levels. Cheat days work! You should be doing it EVERY WEEK! It doesn't matter if you are trying to lose weight or gain muscle. I am not the only one that is a strong believer in cheat days! “The Rock” talks about his weekly cheat days here-- http://youtu.be/0w6bOOq--AU?t=1m25s Go crazy on your cheat days. Or you can just eat more of your favorite foods plus some treats you’d normally refrain from. But if you’re like me then you WANT to eat cake, pizza, burgers, and hot wings (my people LOVE hot wings)!!! I usually schedule my cheat day on Sunday, but it does not have to be the same day every week! You can change it to any day of the week when you have to go to a wedding, party, holiday, etc… Just make sure it’s only ONE cheat day per week...you cheater!