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burn. A squat performed with 100 lbs is going to burn more calories than a squat
performed with 10 lbs any way you look at it.
Because of this, we use strategic Strength Training—lower volume workouts
performed with heavier weights—on Shake Days to maintain (and even
increase) strength while giving our bodies a break from the preceding days’ high
volume workouts.
The other style of training we use is Dynamic Training—workouts that aren’t
quite as demanding as the lactic acid variety, but still very challenging and
metabolically demanding. We use this style of workout on Moderate Carb Days
to take advantage of the mid-cycle leptin boost caused by the increase in
carbohydrate intake on this day.
As you can see, it’s all strategy and it’s all been set up to help you get the most
rapid results from the effort you put in to the program.
Principle #4: You must avoid ANY positive weight gain. When I first started
teaching Cheat Days it was understood that there may be some positive fat gain
as a result of a Cheat Day in order to yield MORE fat loss the following week
(leading to a great net weekly fat loss).
For example, without incorporating strategic Cheat Days, let’s say someone is
able to lose a pound a week (with each week’s weight loss becoming
progressively slower leading to the inevitable plateau).
With strategic cheating that same person is able to now lose 2 lbs each week
(with no drop off in metabolism and no plateau). This is a result of a half pound
gain in body fat from the Cheat Day and a subsequent 2.5 pound loss (net loss =
2 lbs).
2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet
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