Daily tip #32| How to cheat

Cheating can be a great pressure valve to release yourself once in a while, you can only eat rice, chicken and steamed vegetables for so long before you pig out on creamy, frosty and sweet stuff. Let me walk you through on how to properly cheat without destroying all of your work just because of a small temptation..


What you first should realise is that a cheat meal is not a cheat DAY. It should not be two pizzas and two six packs of beer - it should just be two or three slices of pizza and a few beers.

In my opinion, everyone should have a cheat meal atleast once a week. You might go a week without it, then go on the second week, and then the third week the pressure will make you explode into and eating frenzy, ruining a few weeks if not a month of your work, also demotivating you greatly.




Do not let that happen to you, have atleast one cheat meal per week, even if you feel like you don't need it. A cheat meal is designed to prevent the binging, it is not a scheduled meal, so have it whenever you feel like, it is a safe way to get that kick up your behind to get you going on your regular plan again, because I'm sure you'll feel just a tad bit guilty after having it, making you want to keep on eating better.


Do NOT have more than TWO cheat meals per week. One is good, Two are okay, Three is a NO. Remember, a cheat meal is not a cheat day! I know what goes through ones mind when they crave, I really used to crave all the time while starting out, I had cheat days and random cheat meals all throughout the week - it went nowhere, I achieved nothing. It was like I wasted my time and work all for nothing. Then, I realised I can continue on with my plan while releasing the pressure with just two random cheat meals per week.


Have anything you want, but do not have the whole thing. Pizza? Have a few slices. A six pack of beer? Have half.

Got it? Okay, good.


Do not forget to drink a lot of water, not underestimate sleeping properly, stop making common mistakes to become happier! 

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Daily tip #31| Nutrition 103

On my last two posts, we went over the substitute method, and the standart 3 solid meals a day plan, now, we will learn what is even more healthy.


Eating healthy can be a lot of work while you're starting out, it's not to be scared of, though, because you can get ripped abs or a fit belly and waist. It is not too hard though, basically, it is about limitation.


You should try getting most of your calories from wholegrains, fruits, legumes and vegetables. Limit bad things, eat only lean meat, if you're going to eat chicken, do not eat the skin. You don't really have to eliminate the bad things, just try to limit them as much as you can. In a few weeks you should start to see the big difference in your feelings, your decisions and the quality of sleep/staying fresh and awake through the day.


Try and eat 3-5 cups of fruits and vegetables per day. Eat fiber rich whole grains. Only eat lean cuts of meat like chicken and fish, remove the skin. Limit alchohol, limit snack foods, limit cookies, cakes etc.


Water. Water. Water. Water. It helps lose weight, it helps clean your body, and a lot more!

Sleep is very, very important too!

Remember, breakfast is the most important meal of the day, explained why in daily #30.

These are three very simple things which people take for granted all the time - they seriously can improve your life.




Do not forget to drink a lot of water, not underestimate sleeping properly, stop making common mistakes to become happier! 

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Daily tip #30| Nutrition102

On my previous post I gave you a very simple solution to start getting on track and shed some weight off easily, the substitute method.


Let's say you followed the method for a few weeks, and the weight slowed, so you want to continue on forward.


The the next appropriate step would be to start following an eating schedule. A basic eating schedule consists of three balanced meals per day. It will not go to harsh on your body, meaning it's completely safe for anyone. I'm saying this because cutting down on many calories at once can be bad for your body, it becomes a health risk. It is not to be taken lightly. You should aim for about 20% calorie reduction from where you are now-- But don't count calories yet, counting calories is not a pleasureful activity, and if you're just looking to shed off some weight, you don't have to!


This is very simple nutrition. What you should start doing is eating three regularly scheduled(spaced out throughout the day) meals. Each one of them should be home made and, atleast relatively healthy. You can really go far with this, you will be able to gain muscle and shed weight at the same time. Ofcourse, way slower than 6 meals per day, but this is only the beginning, I'm guessing if you start up hardcore now - you'll get demotivated pretty soon after the results slow down. You lose weights on certain periods of time, more on that later on.


Don't have any idea of what is considered healthy and could be homemade? Oatmeal with two eggs and a glass of milk or yogurt - that would be breakfast. A tuna sandwich with an apple or two - that's lunch. Dinner? Have meat and potatoes with a salad. Do not go hard on salt or sos, they are unneccessary.


Remember, breakfast is the most important meal of the day. Your body is in a great need for energy, as you haven't eaten for eight hours! Assuming, you slept for atleast 8 hours, which you should be doing.


Do not forget to drink a lot of water, not underestimate sleeping properly, stop making common mistakes and you'll be much happier! 

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Daily tip #29| Nutrition 101

Lately I've been getting into some intermediate stuff, I don't see many people actually reading the article, so let's start keeping it short, and novice-based, most of the days.

What might be your daily meal plan? Is it.... 3 to 6 fast food meals per week? Lots of fried foods? Lots of snack foods? Candy, cookies, sweets? Barely any vegitables? Almost no fruit, no fiber and lots of salt? Is that atleast half of you? You're doing it wrong.

If you're eating like this, you might not realise how much you could accomplish with a simple change.. If you added 30 pounds over the last 5 years, it is only because you ate 57 calories per day too much. Yep. 57, that is nothing! It actually doesn't take much to change the whole situation around, it is very easy, and I really thought everyone knew this! 

So.. What do you do? You substitute. But how? You choose two meals that you eat often, and substitute them with a healthy solution! Yes, just two. If you drink a lot of coke, substitute it with water. If you have fried foods often, eat baked potatoes. That's it. Two meals, and the weight will start shedding off! It really is that simple. None of these sacrifices are too great to cause any deprivation, or any hard thinking to do - yet, it is a very powerful method. And it will work, 100%.

I'll be starting these nutrition dailies, after all, nutrition is key to losing weight and gaining muscle. I'll be progressively getting into more advanced stuff each day. I'm hoping this short format will make you, the visitor, actually read what I write.

And yes! Drink a lot of water, not underestimate sleeping properly, stop making common mistakes and you'll be much happier!

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Daily tip #8| Water

Water. Have you ever thought about how useful water is? Probably not, since you use and drink it every day, it seems to be taken for granted.

I can't strees enough how important water really is to you. Your water needs depend on many things, your health, how active you are, and how much and what you eat.

No single formula truly fits everyone. Though, knowing more about your body's need for fluids will help give you an idea of how much water you need to drink daily.

Okay, before jumping into your daily water intake, lets start with 'why?' to intake it. Water makes up about 60 percent of your body weight. That's more than half of you! Every single system in your body depends on water. Water is great. It helps remove toxins out of your organs, it regulates your body temperature, it carries nutrients to your cells and it moists up your ear, nose and throat tissues.Water also protects your joints and organs. . Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water.

Water water water. It's more than a half of you, and there's still such a thing as dehydration? Sounds a bit silly, doesn't it?

You lose water through urination, respiration, you lose close to an additional liter of water a day through breathing, and if you are very active, sweating.. Caffeine pills and alcohol, result in the need to drink more water because this makes you lose a lot of fluids. Symptoms dehydration ( mild)  include pains in joints and muscles (after a good work out this doesn't apply), lower back pain, headaches and constipation. A strong odor to your urine ( yep, stronger than normal ), along with a yellow or amber-like color, means that you might not be getting enough water. Note that riboflavin, a B vitamin, will make your urine bright yellow. Some medications can alter the colour too.

Now, how much water do you need? About twenty percent of the water you need comes from the food you eat. The rest will come from drinks. Water is probably the best choice, obviously, because sodas have sugar and calories, which if you were to drink the daily norm of water with soda, you're way better off eating two or three chicken breasts and actually gaining high quality protein, rather than empty 'soda' calories.

A little over two liters of of water a day ,together with water from your normal diet, will typically replace your lost water. The Institute of Medicine advises that men consume about 3 liters (13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total drinks a day.

You should make sure to have a bottle of water with you no matter where you are, at work, camping, driving a car, exercising. Water does sound a bit unexciting, and I bet you'll get bored soon. To fix that, you can add a little flavour to it, some lemon maybe. You can experiment, but make sure to watch for calories, you don't want to drink a lot of them, start gaining weight and not realise why you're gaining weight if your diet is the same.

In the end, the biggest indicator of the need for water is thirst. It's there for a reason afterall, isn't it?

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