Fyodor Mikhailovich Dostoevsky in the famous novel "The Idiot" noted that at all times women tried to decorate themselves, to make their bodies attractive. Then the men joined them. The craving for beauty prompted humanity to come up with a huge number of diets, to open gyms that are so popular nowadays. But a person is used to simplifying his life. In this regard, a method such as cheating was created, which is of American origin and is used in various fields of beauty preservation.
Everyone knows that it is quite difficult to strictly follow a diet and at the same time strictly exercise physical activity. The body is exposed to stress. In addition, there is always the temptation to abandon the venture with diets, not to continue grueling workouts and arrange a weekend, sometimes protracted. As a result, the desired effect cannot be achieved. Why start then? We must start! To help those who still want to achieve results, a method such as cheating has been invented.
Translated from English, this word means "deception", "scam", "violation". Thus, cheating in a diet is a deception of the body, allowing you to achieve effective weight loss without harm to the psyche. Women who begin to follow the chosen diet, as a rule, do not finish what they started and break down, after which they experience remorse, a mental disorder and try to start all over again, while fearing to quit again. A cheating diet allows the so-called "loading" days:
Cheating can last for a couple of days or a week. The most important thing is to gather the will into a fist and again restrict yourself in food.
The body experiences stress during the diet. And since he "knows" that he is being infringed upon in sufficient food intake, he begins to store fats in reserve. Thus, after a certain time, the weight ceases to decrease, a "plateau" effect is observed. If you periodically allow yourself to take breaks in the diet, which is allowed by cheating, then the body will know that it needs a little patience and it will be rewarded for its efforts, respectively, it will not need to stock up for future use. Yes, and herself, beloved, a woman who decides to get rid of extra pounds in this way will be able to please and provide psychological comfort. Another advantage is that you can sit on a diet for a long time without fear of breaking.
Unfortunately, this type of diet isn't for everyone. This requires willpower, as it is difficult to return to strict compliance after a break. Attention! During "loading" it is necessary to observe the measure, as the body is weaned from a large amount of food. And for a break, it is better to allocate as little time as possible, then the amount of your favorite food consumed can be increased. It is better to focus on healthy food, after the consumption of which a feeling of fullness remains for a long time, for example, nuts, cereals. It is especially important during this period to drink clean water (at least 2 liters per day).
Now let's take a little break from diets and go in for sports. Moreover, the term we are considering is applicable to him.
Cheating in bodybuilding is a voluntary self-deception that provokes the desire to lift more without following the technique. As a rule, beginners use cheating in sports (sometimes without even realizing that they are cheating), because they do not know how to perform the exercise correctly. True, it is not clear what prevents them from asking for advice from more experienced athletes. Of course, it is better to immediately learn to do everything right than to correct it later. And yet, as they say, we have what we have. And we have the following "violations".
Types of cheating in bodybuilding:
So, what is cheating in sports, we have sorted it out. In fact, all the same scam and self-deception. However, this does not mean at all that such a phenomenon is exclusively negative. Cheating in sports also has positive aspects. It allows you to continue the exercise with muscle fatigue, while loading them well. There is even a whole technique: you need to perform a maximum of repetitions with a light load, but with a maximum speed of movement. There is such a thing as a "dead zone"; So, cheating helps to go through this very zone and continue the exercise. For example, throwing a projectile with the participation of the whole body ("wave"), which allows you to redistribute the load on the entire body; swinging on the horizontal bar and lifting at the expense of the pelvis.
The effectiveness of training is sharply reduced, and back flexion, which redistributes the load, can lead to damage to the spine. Improper use of cheating is dangerous for the body. Therefore, before resorting to this method, it is necessary to familiarize yourself with the appropriate technique. Cheating is usually practiced by experienced bodybuilders, so it makes sense to take a closer look at their workouts and even consult. We would like to draw your attention to the following. For beginners, you just need to start mastering bodybuilding by doing the exercises correctly so as not to undermine tired muscles; in addition, it is important to learn how to recover and choose a nutritional system.
So, let's summarize. Cheating speeds up the metabolism, thereby "shaking up" the body. The duration of the "download" is strictly individual. Someone needs two days to load, but 10 hours is enough for someone. If you want to cheat on a weekend, nutritionists unanimously advise adding 400-500 calories. And among the working week during the break, the diet can be replenished by 800-1000 kcal. Loaded with your favorite salad like "Olivier" or dessert, you will relieve dietary stress, speed up your metabolism and gain additional strength to further fight excess weight.
After reading this article, we hope that you have learned the answer to the question posed at the beginning: "What is cheating?" If you like such a system, remember that you can easily turn it into a way of life and thinking.
Almost every woman at least once in her life has faced the problem of regaining lost pounds after a diet breakdown. The cheating diet for weight loss, or the cheating diet is designed specifically for such people, because it allows you to cheat the body.
The main advantage of cheating ("cheating" - in translation from English, deception, fraud) in losing weight is as follows: on some days of the diet, it is allowed to consume a small amount of your favorite product or dish.
The process of losing weight using a cheating diet is based on speeding up the metabolism and preventing the onset of a plateau effect, when a person loses a certain weight and more kilograms do not go away, the process of losing weight stops.
The author of the idea of using cheating in diets is Joel Marion - nutritionist, author of the book "Fool Yourself to Lose Weight". The author of the method of losing weight suggests that those who are losing weight should not arrange fasting days, which are usual for everyone, but periods of the so-called loading.
He draws attention to the fact that exhausting mono-diets cannot contribute to effective weight loss, because a decrease in calories in the diet and heavy physical activity only turn on the mode of accumulating fat in the body.
Marion put forward a proposal to use the deliberate increase in caloric intake to deceive metabolic processes. This idea in dietetics allows you to cheer up the losing weight and prepare his body for the next five days of a strict diet.
The diet of a diet with cheating will be effective only if, in combination with weight loss, exercise, take natural dietary supplements that promote weight loss, and also use sugar substitutes instead of sugar.
Cheating diet for weight loss without disruption has many benefits:
But, like many dietary methods, losing weight with cheating has certain disadvantages:
The basic rules for using dietary cheating weight loss do not promote gluttony, but, on the contrary, teach you to reasonably deceive the body:
There is no need to make a menu for the working day, because on the days of cheating, you are allowed to use anything. It is allowed to include the following foods in the diet of a planned breakdown: cereals, fruits, vegetables, dried fruits, seafood, fish and meat, wine, peanut butter and chocolate, nuts and milkshakes, ice cream and cheese.
Naturally, common sense must be present. After all, the purpose of cheating is not to overeat, but to enjoy the food and prepare for the upcoming strict days of the diet.
While using the technique of losing weight with cheating, you can not give up treats on holidays and birthdays. The calculation of calories and the number of loading days depends entirely on the duration of the diet used.
A sample boot day menu for the diet is suggested as follows:
While losing weight on a cheating diet, it is also allowed to drink herbal teas with a bite with sweets, but in small quantities. The use of foods rich in animal fat in the diet menu should be limited or excluded as much as possible.
The vast majority of losing weight people know what fasting days are and about their benefits for weight loss, many have even experienced their effect on themselves. But in addition to fasting days, there are so-called and "loading" days. Recently, more and more people are learning about such a thing as cheating.
Losing weight people know that often the weight, having reached a certain mark, stops, and further weight loss becomes a rather difficult process.
This is because the body is accustomed to a certain amount of consumed calories and physical activity, which have been used over the last time. To push the body to further lose weight, it must be deceived. This is what chitting is about, which means "deception" in translation.
Cheating days are those days in which we allow ourselves to relax and can eat more than usual, even forbidden foods, that is, we "load" the body with extra calories. This should not be confused with "gluttony", because the essence of loading days is to deceive the body and make it lose weight further. The essence of cheating is directed against the plateau effect. Let's use an example to figure out how this cunning system works.
Having decided to lose weight, to begin with, you reduced the number of calories consumed, saw the first result, and he pleased you. Added physical activity - and again joy, the weight became even less. And then, when there is very little left to the desired figure on the scales, the weight freezes.
Reducing the number of calories consumed is not possible even more, as this can affect health and overall well-being, and it is not possible to devote more time to training. Here cheating comes to the rescue, the task of which is to wake up the metabolism, which has slowed down in the process of losing weight.
Such a controlled overeating makes our body understand that everything is fine, we are not starving, we do not need to store anything for future use, and we can continue burning fat. Our body sees that hunger is canceled, and calmly continues to break down fats, which he was afraid to touch before. This is what we mean by the plateau effect.
There is a lot of controversy about how often to cheat. Some believe that a couple of days a week will be enough, while others tend to forget about the diet for a week.
The main condition for correct cheating is clear planning. Firstly, it will be morally easier to transfer the diet if you clearly know that, for example, once a week you can step back from the diet menu and eat something you love, even if it is not entirely healthy.
Secondly, follow the basic rule of cheating: the fewer days you decide to load your body, the more forbidden foods you can eat.
If you are at the first stage of losing weight, then at this time it is recommended to cheat once every two weeks, since not much time has passed and it is highly likely that the person will return to the usual diet, which led to the gain in body weight. But in the future, when the restructuring of the body occurs, and you get used to the new diet, chitting days can be arranged more often, about 1 time per week.
Chitting will be useful not only for those people who are on a diet, but also for those who adhere to proper nutrition and deny themselves their favorite delicacies, since the ban on anything is stress for our body and our mood and general vitality suffer from this. ...
Your body must understand that "no" will not always be, and on a certain day it will be able to get what it wants. Also, do not forget that there is no one weight loss formula that is suitable for everyone, so all methods should be adjusted for yourself and monitor the result.
Fasting day - what is this?
All those who have been working on their figure for a long time or at least once in their lives searched on the Internet in search of an answer to the question "how to lose weight?" most likely I heard about fasting days, many people sat on them.
Well, but about the fact that "loading" days are very effective and in general what this is, much fewer people know, or someone has heard something, but does not fully understand how to properly conduct them.
Cheating or boot day - this is the time when you are scheduled to eat much more than usual, you can treat yourself to your favorite foods.
Why is this necessary?
Let me give you an example:
You started to lose weight, first cut calories, saw the result, were happy, came to the gym - again saw that the weight was getting smaller - you are even more happy, you have a little left, for example, only 5-10 kilograms, when suddenly your weight stops, you can no longer cut calories, it will be dangerous to your health, and there is nowhere to train more often either - then cheating comes to the rescue, the purpose of which is to shake the metabolism gradually slowed down in the process of losing weight, such a controlled eating of more calories makes our body understand that everything is okay, we are not starving, there is no need to store any food for future use, you can continue to burn fat again.
Cheating and eating are not the same thing.
But, there is also a flip side of the coin, many people think and confuse cheating with gagging, cheating - this is not the uncontrolled eating of everything that catches your eye. Competent cheating has its own rules, violation of which can lead to weight gain, from which we are just trying to get rid of, and digestive problems.
What can you eat?
You can eat all foods that are low in fat and high in complex carbohydrates and protein (for example: vegetables, cereals, fruits, lean meat, fish). That is, in theory, you should eat what you eat every day while losing weight, only in much larger quantities.
Ideally, you should also limit your intake of sweets, sugars, drink plenty of water, and remember to exercise.
Add something you love
Remember cheating - this is not a day of gluttony, you just help the body to speed up the metabolism, but I fully admit that + to all healthy foods you can add something favorite “forbidden” that is not worth eating every day, as this greatly slows down the whole process of decline weight.
There is also a positive psychological aspect to cheating.
Guilt
Something is forbidden to us and we want it even more, as a result, a so-called breakdown happens, and the feeling of guilt begins to drive us crazy, and a slight deviation from the diet in general can turn into grief.
But if you have planned in advance that, for example, on Saturday you increase the calorie content of the diet with mainly the right foods + eat your favorite ice cream, then it will be morally easier for you, you will not feel guilty.
You will feel like you are in control!
The main thing is to include willpower during the time.
How often can you cheat?
At the first stages of losing weight, I would not advise doing this more often than I do once every couple of weeks, since there is a high probability of returning to the previous lifestyle, the temptation is too great, and in the future, with regular training, you can arrange it more often, once every 10 days or week. + increase calories by about 20 percent of today's weight loss rate.
Cheating or loading days can be very effective. But only with a reasonable approach. Remember that you are individual, there is no single super formula for losing weight, all methods need to be adjusted for yourself, but cheating can help some people get the weight off the ground.
That's all for today, please write in the comments if you are arranging for yourself such loading days and how effective it is for you. And I will read it with pleasure. Let's continue to work on ourselves together, right, interesting, enjoying the process!
Withstanding all dietary restrictions over a long period of time is often incredibly difficult. So it "pulls" to eat something "forbidden". Against this background, depression, nervousness and even apathy often occur. But there is a way out. Increasingly, on the Internet, there are articles devoted to an innovative method of getting rid of extra pounds - cheating, which involves the use of all foods prohibited during a strict diet. What is cheating in weight loss, how it works and what results it gives, you will learn from the article.
Translated from English, cheating means "cheating." In dietetics, the concept of "cheating" implies a deliberate violation in order to mislead the body and force it to get rid of excess weight on its own. It goes like this:
Especially cheating is needed for those people who are going to "go" on a diet lasting six months or more. This method will help you avoid stress and relieve feelings of depression.
Do not naively assume that cheating eliminates the need to limit harmful foods. Remember, cheating is not gluttony, but just a little trick for your body that significantly increases your chances of losing weight. This means that there are also strict rules here.
You should compose your personal cheating one yourself, depending on your personal preferences in food. However, for clarity, you can also use our version:
It turns out that the concept of "cheating" is found not only in dietetics, but is also actively used in sports. For example, bodybuilders often use this technique in order to successfully overcome various loads. So, to overcome the large weight of the barbell, the athlete in the supine position bends the lumbar spine and, standing on his toes, tears the thoracic region from the bench. As a result of these actions, the load on the muscles is redistributed, the already "tired" muscles are unloaded, and the previously unused ones begin to work. It is thanks to such a technique as cheating that the biceps of athletes become less susceptible to tissue tearing.
Judging by the reviews, many who have tried this method of "unloading" during a diet claim that:
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