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Mamman rör upp känslor – tränar och ammar på samma gång

"Med mitt femte barn Hugo väntade jag flera månader innan jag började träna igen och det var mycket tuffare. Om jag inte drar på det lika länge (den här gången) kommer jag i form snabbare och dessutom hjälper det mot förlossningsdepression, säger Sharny Kieser till Daily Mail Australia.

Träningshets – eller ett sunt sätt att komma tillbaka efter graviditet?

Nyblivna mamman Sharny Kieser har rört upp känslorna rejält i sociala medier.

Två veckor efter förlossningen gör hon knäböj på gräsmattan – samtidigt som hon ammar sin son.

"Förfärligt", skriver folk på Facebook.

Tidigare har diskussionerna ofta handlat om hetsen att komma i gång med träningen efter en graviditet. Nyblivna mammor känner press på sig att bli av med sina extrakilon – och pushar kroppen för tidigt och hårt, med tanke på vad den har gått igenom.

Men den senaste händelsen att skapa debatt är 35-åriga Sharny Kiesers lansering av "breastercising", det vill säga kombinerad amning och träning. Två veckor efter att hennes sjätte son Magnus kommit till världen poserar den australiska PT:n på bild när hon ammar bebisen, samtidigt som hon går ner i "squat"-position på gräsmattan utanför familjens hus.

– Promenader, knäböj och andra aktiviteter får mig att må bättre. Med mitt femte barn Hugo väntade jag flera månader innan jag började träna igen och det var mycket tuffare. Om jag inte drar på det lika länge kommer jag i form snabbare och dessutom hjälper det mot förlossningsdepression, säger hon till Daily Mail Australia.

LÄS OCKSÅ: 7 viktkrig som bara en mammaledig förstår

"Jag tränar inte varje gång"

Men reaktionerna lät inte vänta på sig. När Sharny Kiesers make Julian postade den kontroversiella bilden på Facebook rasade upprörda kommentarer in.

Användare kallade tilltaget "förfärligt" och varnade andra nyblivna och blivande föräldrar för risken med att börja träna för tätt inpå en förlossning.

Huvudpersonen själv försvarar dock sin handling:

– Jag ammar sex gånger per dag, och jag tränar inte varje gång. Dessutom är det inte som att jag springer eller styrketränar. Jag gör knäböj och utfall, övningar som är enkla att utföra medan man ger bröstet.

Vid sina första graviditeter gick Sharny Kieser upp 30 kilo - och hamnade i en ond spiral av onyttig mat, illamående och depression.

Genom att lyssna på kroppen, träna och äta bra blev de senaste upplevelserna helt annorlunda.

– Nu är jag redo att ta nästa kliv och få tillbaka min kropp, bli supertrimmad och bara ha kul med barnen, säger hon enligt Mail Online.

Posadnutá cvičením? Trénerka vyvolala touto fotkou veľkú diskusiu

Posadnutá cvičením? Trénerka vyvolala touto fotkou veľkú diskusiu

Osobná trénerka Sharny Kieser vyvolala na sociálnej sieti veľkú diskusiu. Problémom bola snímka, na ktorej cvičí a pri tom dojčí svojho dvojtýždňového syna Magnusa. Fotku zdieľal je manžel Julius.

Komentujúci sa chytali za hlavu, ako môže čerstvá 35-ročná mamička takto skoro po pôrode cvičiť a ešte pri tom aj dojčiť. Iné mamy sa pridali ku kritike a pýtali sa Sharny, či sa nebojí, že stratí mlieko.

„Necvičím náročné cviky s činkami, taktiež nebehám. Cvičenie s vlastnou váhou tela nie je pre mňa, ani pre moje dieťa nebezpečné. Počúvam len svoje telo, " vyjadrila sa mamička pre DailyMail Australia. Spájať dojčenie s cvičením nepovažuje za nič nepochopiteľné. Mamičky upozorňuje, že len pri dojčení môžu spáliť až 400 kalórii za deň.

„Cítim sa proste dobre, preto cvičím. Pri piatom dieťati to bolo inak. Kým som začala cvičiť, som čakala niekoľko mesiacov a potom to bolo náročné," povedala. Sharny nebola zástankyňou fit tehotenstva odjakživa. Pri prvom dieťati sa stravovala nezdravo a počas tehotenstva pribrala viac, ako chcela. Až pri piatom dieťati sa priklonila k fit tehotenstvu a cíti sa dobre.

#Breastercising Busts Onto Social Media

Click here for full article

Mom of six is burns calories by multi-tasking while breastfeeding

Breastfeeding in public and moms showing off their post-baby bodies on social media are always under scrutiny. But for one proud Australian husband and dad of six, his wife is an inspiration.

Julius Kieser recently shared photos of his wife, Sharny, on Instagram and Facebook doing the ultimate job in multitasking, captioned with the clever hashtag, #breastercising. She’s seen breastfeeding her 2-week-old baby while doing squats, with some of her other kids looking along or playing within eyeshot. For a new mom, let alone a mom of six, Sharny’s commitment to keeping fit and healthy deserves an applause.

Not for some naysayers, though. People have posted judgmental comments suggesting Sharny isn’t paying close enough attention to her kids and that she’s self-obsessed. Julius sees Sharny as motivated and has no issue with public breastfeeding. He thinks more women should do so. He happens to be a personal trainer too, so it’s no wonder he’s keen on his wife keeping active.

What are your thoughts on his #breastercising posts? Is it too soon to exercise, or is Sharny a good example of a motivated momma?

You might also be interested in:

Watch How People React to this Mom Breastfeeding in Public

Inspirational Photo Of ‘Breastercising’ Multi-tasking Mom Of Six

Julius Kieser is an Australian personal trainer who’s super fit wife, Sharny, is also a trainer. He shared a photo of the mom doing lunges while breastfeeding their 2-week-old son, Magnus, on Facebook with the caption, “I caught Sharny multitasking today. In public.#breastercising.”

Magnus is the couple’s sixth child, so this super fit mom, is also super busy, thus the need for multi-tasking. One commenter thought this photo was going too far, saying moms should just sit and enjoy the short time our babies need us, posting, “Really! Breast feeding while exercising? I breastfeed my 3 children and felt that they deserved all my time and energy whether it be in public or private. Don’t have an issue with breast feeding at all, I think it’s wonderful, but for the little time you have them as tiny tots could you cut the multitasking crap for 10 mins and enjoy the one on one time with your child. We are/were all busy mums but I think our children deserve us to be completely in the moment with them.”

However, most comments were more supportive, like this one from Kirstin Skye, “I guess when you are a busy mum you have to make every minute count. I have done a lot of crazy things whilst breastfeeding like gone to the toilet, cooking and grocery shopping.”

Sharny offered a response to some of those critical of the photo, telling the Daily Mail Australia, “A lot of people think it’s gross or strange or that I should be bonding with Magnus, but I feed six times a day, I’m not exercising every time and when I do I’m also watching the kids ride around on their scooters and play outside. It’s not like I’m running or leg pressing or doing weights, I’m doing squats and lunges as they are the easiest things to do while feeding,” she added. “Then at night we sit quietly and feed.”

The couple offer fitness inspiration and tips for busy parents. They came to realize their desire to be fit after the birth of their fourth child. Sharny committed to lose the weight that crept up on her over the course of having children, and lost 52 pounds. She continued to exercise, but realized that it was easier to continue to do so during her pregnancies as it was easier to get back into shape that way.

Did you continue to exercise during your pregnancies?

Click here for full article

Chrissie Swan attacks Sharny

Article about Sharny and Chrissie Swan in Daily Mail

Here's the link to the story

And here's the story:

Chrissie Swan takes down 'Fitmum' Sharny Kieser in radio interview for 'bullying and stigmatising fat people'

Radio presenter Chrissie Swan has slammed ‘Fitmum’ Sharny Kieser in an interview on her MIX FM radio show, saying that the trainer’s comments could lead to fat people being bullied and stigmatised.

The interview last week quickly descended into open hostility when Chrissie Swan referred to controversial comments made by Ms Kieser and her husband Julius that fat people were lazy and she was sick of them whingeing.

Chrissie Swan, who has discussed her struggles to accept her weight in the past, asked if the ‘Fitmum’ thought she was lazy, to which Ms Kieser replied, ‘Um ... Well yeah you have been.’

Chrissie Swan

The Silver Logie winner shot back, ‘So you think raising three children and working sometimes 14 hours a day is lazy?’

She then tore into Ms Kieser telling her: ‘When you say that fat people are lazy, you are perpetuating a myth, and you are contributing to a stigma that is untrue.’

Ms Kieser fought back, arguing that a ‘huge’ problem was discrimination against fit and healthy people ‘at work because they’re eating a salad.’

Chrissie Swan and co-host Jane Hall seemed to find her comment very amusing, with Ms Swan saying: 'Well that is ridiculous! That is a ridiculous argument'.

MIX FM have since released a meme with the salad-quote.

Sharny Kieser and husband Julius, who operate a personal training business for athletes and CEOs, have caused outrage in the past with their unsympathetic views, including comments made to News.com.au last year that most fat people are ‘lazy’ and guilty of ‘complaining and moaning about their weight, like they are victims.’

The MIX FM interview was supposed to be about Ms Kieser’s recent campaign to encourage pregnant women to combat morning sickness with exercise and healthy smoothies.

The 'Fitmum' is currently pregnant with her fifth child and caused a stir when she published a book about how she lost 24kgs in the eight weeks after the birth of their fourth child.

The Kiesers posted the radio interview, which they said they obtained ‘from a station insider,’ on their website along with the following comments, indicating the trainer felt ambushed in the interview:

‘Chrissie asked to interview me on curing cravings. It appears she had an ulterior motive...

‘After asking me if I thought she was lazy, I get the feeling she didn't like the answer, so talked over me before cutting my microphone and monologuing about how we were the reason kids were getting bullied.’

Post-pregnancy body: The cover of Sharny Kieser's book detailing how she lost 24kgs after the birth of her fourth child

Why this ‘breastercising’ picture has caused such a fuss

Click here for full article

Breastfeeding while exercising – is it possible and even necessary?

This photo of a mum 'breastercising' has caused quite a stir on Facebook.

The picture shows mum-of-6 Sharny Kieser doing lunges while breastfeeding her 2-week-old son Magnus.

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“I caught Sharny multitasking today. In public. #‎breastercising,” her husband Julius, an Australian personal trainer, wrote sharing the picture on Facebook.

But the fitness-loving couple couldn't have predicted the reaction to the post would be so divided.

"You are one super mum - go on you," one supporter commented.

"I guess when you are a busy mum you have to make every minute count. I have done a lot of crazy things whilst breastfeeding like gone to the toilet, cooking and grocery shopping," another who could see the benefits of multitasking added.

But others accused Sharny's breastercising of not being necessary at all.

"Really! Breastfeeding while exercising? I breastfed my 3 children and felt that they deserved all my time and energy whether it be in public or private.

"Don't have an issue with breastfeeding at all, I think it's wonderful, but for the little time you have them as tiny tots could you cut the multitasking crap for 10 mins and enjoy the one on one time with your child?

"We are/were all busy mums but I think our children deserve us to be completely in the moment with them," one mum commented.

"I honestly don't understand why it's necessary to exercise whilst breastfeeding? Is it even comfortable? Can you concentrate on doing the exercise properly?" another questioned the practice.

But fitness fanatic Sharny didn't take the comments to heart and responded to the negativity by posting another picture.

"Sometimes when I'm #breastercising, I live dangerously and do a really deep squat like this," she commented.

The 35-year-old, who's also a fitness trainer, decided to get fitter than ever after her 4th child. And after losing 52lb she hasn't looked back.

Explaining the controversial breastercising pictures, she said: "A lot of people think it’s gross or strange or that I should be bonding with Magnus, but I feed 6 times a day, I’m not exercising every time and when I do I’m also watching the kids ride around on their scooters and play outside."

"It’s not like I’m running or leg pressing or doing weights, I’m doing squats and lunges as they are the easiest things to do while feeding," she told Daily Mail Australia. "Then at night we sit quietly and feed.

FitDad Article in MMH Magazine

I'm in a men's magazine!  Check it out:

MMH Article FitDad Julius Kieser

I shaved my head and grew a beard. I wore black T-shirts and bigger hoodies. Then I took my first progress photo (I didn't want to). I looked at it for ages, all the while battling with the excuses and denial running through my head. "I'm busy with work" "I'll start next week," "nobody really notices," "it's not THAT bad..."

But it was bad, I was taking your run-of-the-mill, everyday dad issues and eating them. Along with a lot of other calories. I'd eat until I was sufficiently stretched to be satisfied, then be too tired (and full) to exercise. So I'd eat some more. Then I'd decide that I would start tomorrow.

In order to start tomorrow I would have to eat everything that I would miss, just in case I would "feel like it" tomorrow. “Get it out of the system" I'd tell myself. But I couldn't. Because the system is always hungry. Always telling me "one more, and you'll quit junk forever."

One day I put the kids in the car and they screamed the whole way home for an icecream. Or pizza, or bikkies. Because I didn't spend as much time with them as mum did, I had been buying them off with food. Then using them as the excuse for me to eat the pizza, the bikkies or the icecream.

They had become like me. Eating to satisfy an emotional need. I wasn't depressed; just stressed. No time, no energy. Always angry. Always on edge. Food took the edge off… But only temporarily.

Then I took the photo. Looking at it, I realised that I needed to be a better father. I was acting and dressing tough to cover my insecurities. Me, the big patriarch was at the complete mercy of food. I would take a bullet for any of my kids, no question. But I couldn’t put down a chocolate bar for them.

I had become food's bitch. But I denied it vehemently. "I am a man,” I’d argue with myself. “I can't be an emotional eater! Men don't do that! If anything I eat more junk when I'm happy."

But happy is an emotion too. I was stressed, but like every guy, I gloss it with a sheen of playfulness. And my 'fun' side was to eat. A LOT!

Fitdad article in MMH Julius Kieser page 99

Then I said to myself, "It's just not fair to burden my children with my food issues. I created mine through laziness. I can't create theirs through MY laziness. At least give them a chance..."

So I started fresh. I did things differently. I prepared meals. I ate proactively, not reactively. I ate simple food with my kids and spoke about what good it does. I cut down on the bullshit and "flavour," I found simple was easy and easy food beats complex food and variety every time.

I cut out all my "trigger food" and learned everything I could about the mathematics and science of fat loss. I didn't trust 'concepts' or fads. Paleo, vegan, juicing were all concepts I’d tried and failed at. The concepts were too broad; they didn’t account for my appetite.

I needed to know that what I was doing would produce an exact result. I learned to calculate my fat loss in advance so that I would not be living in hope, I'd be living practically, mathematically and logically. I calculated calories and macros and ate the same food every day. I didn’t trust waiting for another Monday. If I messed up, I was back on the wagon the very next day.

I then set about repairing my relationship with my kids. The only times they had seen me happy was when I was in a food coma. I had selfishly linked joy to food for them. I had to show them another way. All children learn more from what their father does than what he says. So I began doing things that made me happy.

It started off simple. Taking them for walks and teaching them things. Growing up, I used to love teaching younger kids. I would spend hours teaching my cousins to tie their laces or to throw a ball. I started doing this with my kids and they flourished. Most dads do this. I knew to do this and I wanted to do this, but in the pursuit of financial security I had forgotten about it.

Not any more.

Fitdad article in MMH Julius Kieser page 100

I started working out in front of my kids. Simple things, like pushups, burpees, squats, sit-ups and lunges. Anything that gave me the endorphin rush. I didn’t have much time, so I just went as fast as I could. I was unfit and fat, so most days I’d only work out for 2-10 minutes before I was on the floor, completely exhausted with a smile from ear to ear as my kids giggled and jumped all over me.

Pretty soon, they wanted to join in, so I started throwing them in the air and swinging them. They climbed on my back while I did pushups and I carried them while I did lunges. I got stronger. I got fitter. And with my pre calculated nutrition, my body changed fast.

It didn’t stop there.

What I thought would take years to repair had only taken a few weeks. I hadn’t heard the kids scream or cry for junk food since I started exercising with them. They did, however begin screaming and crying if I stopped exercising before they were finished having their fun. I didn’t mind. Through their persistence, they pushed me further physically than I had ever done myself. I only stopped working out when I was completely, absolutely exhausted.

Kids are the most amazing personal trainers. They refuse to believe your excuses, they throw tantrums and even try to lift you off the ground by your hair if they think you’re not done.

My kids have saved my life, they’ve showed me what’s important and it is my hope that every dad gets to link joy with exercise for their kids. Be that for their kids. So one day, they grow up and credit you as the reason they find it so easy to be healthy in this messed up world of greed and gluttony.

Since transforming his own life, Julius has launched a global program for dads who want to get fit too.  For more information, visit fitdad.club

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If you liked the article, please let them know on their Facebook page

If you want to join the FitDad Club, go here.

21 Good Questions About Fitness and Weight Loss Answered

Earlier this week, I got interviewed for a national publication, their questions were really good, so I thought I'd share the transcript:

1: Are Nuts Healthy?

Most experts seem to all agree that nuts are very healthy, but they 
seem to have a lot of fat in them. Won't eating high fat foods like
 nuts make it more difficult to lose weight?

People seem to focus on and single out one food type and ask if it is good or bad.

My experience is that someone asking is usually asking about their favourite food, or one they just can't give up; nuts being a very popular food in this case. Instead of looking at whether nuts are good or bad, we are best off looking at the bigger picture – are they eating a balanced diet with some protein and plenty of greens. If so, and in this context, nuts are good.

But if someone is eating a whole packet of nuts by themselves while they watch a movie after eating a pizza... then the answer is no.

But to answer the question directly, will eating unsaturated fats as part of a balanced diet make it more difficult to lose weight and the answer is no, simply because fat makes you satiated (full), and is essential as part of a clean diet.


2: How Much Rest Between Workouts?

How long should people rest in between workouts?

That depends on the type of workout and the intensity. Within 3 hours if they are training for endurance, 48 hours if training for hypertrophy (getting bigger) or upwards of two weeks if they are training for strength.

General rule of thumb is to leave 3 days between body parts for weights, and 24 hours for cardio.

3: Should Children Lift Weights?

Should children lift weights?

Kids lift weight all the time, and more than most adults. Think about how often a kid climbs up a tree or jungle gym. They are lifting their entire body weight. When they piggy back one another, they carry a friends' entire body weight on their back whilst running.

If your kid shows an interest in lifting weights, let him try lifting a light weight – he probably just wants to copy your movements.

If it's too heavy, he just won't lift it anyway – there is no way a kid will keep straining, they're not motivated by ego like us oldies.

A broomstick is a great substitute for a curious kid.

4: Where to Start

Who should the average person talk to about which exercise program would be best for them?

A good personal trainer will find out their goals, their time commitment, their limitations and put together a realistic exercise program that will facilitate their achievement within the parameters.

5: Should I Disclose My Medications to My Fitness Trainer

Should a personal trainer know all of the medications someone is on?

Absolutely.

Why?

When training with a personal trainer, a person is being pushed beyond their perceived limits. Sometimes those limits are real ones, and the reason being chemical, not mental or physical.

If a client has fully disclosed their medications, a personal trainer can then know which exercises to avoid due to the limitations that drug imposes on their body.


6: How Important Is Nutrition

How important is nutrition if someone works out consistently?

You can't out train a bad diet.

7: Should I Work Out Under Stress?


Is it a good idea to workout when feeling mentally stressed?

Yes, definitely.

​Why?

Exercise releases endorphins, which will calm you down. It is also best to channel that stress into something productive like exercise than to unleash it on your spouse, kids, dog or self.


8: Obesity and Lifting, is it Safe?

Is it safe for obese people to lift weights?

Yes, natural, functional movements are safe and encouraged for obese people. The only thing to keep in mind for an obese person is that their organs are being crushed by their visceral fat, so have to work harder, therefore intensity must be managed to prevent organ trauma.

When they do lose their weight however, previously obese people can become phenomenal athletes because of how powerful their organs have had to become.


9: Will weights make women bulky?

Should women lift weights if they don't want to get bulky looking?

If
 yes, how can they lift weights and not get that bulky/masculine look?

Body type and levels of testosterone determine how a person will respond to weights. 99% of women will respond to weights in a feminine way. i.e. they will tone up and harden up, not bulk up. Unless they are taking steroids, a person will only reach their genetic potential, and for most women, that is an athletic looking body that will definitely turn heads for how sexy she is, not how manly she is.

To address to 1%, if do find you are looking manly from doing weights, try supplementing more cardio, and change your weight program to one that has higher number of movement repetition per set, with a lower weight.

10: why do some people lose weight faster?

Is it true that some people naturally lose weight faster than others?

Yes, there are many factors but the main two are predisposition to stress, and metabolism.

The first one is (in non-nerd speak) the way someone reacts to stress. People will either eat more (comfort eaters) or eat less. In this busy world, stress plays a major role in body composition, and whether a person is a comfort eater or food avoider when stressed will determine their predisposition.

Metabolism (in my opinion) is secondary.

If someone has a high metabolism (uses more energy to stay alive) then they will naturally lose weight faster than a person with a lower metabolism.

Age and gender are the major contributing factors to metabolism; a younger person has a faster metabolism than an older, and a man would have a faster metabolism than a woman.

In saying that, of every 100 people who lose weight quickly, 99 will put it back on. Consistency is far more important in a weight loss journey than speed.


11: Old-age precautions

What precautions should seniors take into consideration, when starting a new exercise program?

Be aware of and manage structural and mobility issues, such as injuries, weaknesses, tight spots.

Be aware of your limitations, for example, arthritic knees would be a limitation, so running ultra distances would not be as wise an exercise as say swimming, which has much less impact on the knees.

Another issue to be aware of is low blood pressure.  If this is the case, avoid any overhead exercise.


12: Faster results outside the gym

What are some simple things that people can do, in their day to day
routine, besides working out, to see results faster? 

  • Get rid of all the junk out of your pantry and fridge. This includes sugar and any wheat related product.
  • Tell your friends you are lactose and gluten intolerant (allergic to milk and breads) so they won't offer you any.
  • Buy your food on the internet and get it home delivered. If you must go to the store, make sure you don't go hungry.
  • Always have enough of the right food in the house to ensure you don't have to make a trip to the fast food store.


13: Same workout subsequent days

Is it true that it's not a good idea to do the same exercises during
 each workout session?

This depends on how long between doing the same exercise and the intensity of that exercise. The goal is to work the muscle frequently enough that you get a good result, but also to give it enough time to repair.

Remember, exercise doesn't make you stronger, fitter or faster. It is in the recovery period after exercise that your body repairs back stronger, fitter and faster.


14: when to change a fitness program

How frequently should people change their workout routine?

When they become bored, or their results plateau.

 

15: I'm at my goal, now what?

After someone has reached their fitness goals, how should their workout and nutrition plan be altered if they no longer wish to lose weight or build additional muscle?

Great question, a lot of people diet and exercise until they reach their goal. Once they are there, they generally relax their eating and slow down on their exercise.

It is true, that there is a tipping point where you don't have to exercise even half as much as before, but the problem is that people go overboard, feeling like they need to treat themselves, starting them back on the food addictions and sedentary lifestyle downward spiral.

To combat this, come up with another goal, an event that you would like to complete, such as a marathon or a triathlon, then change your training to suit that goal, and your eating to support that type of training.

You should always stay active, always eat healthy.

When you reach your goal and feel like it is time to relax, let your hair down and take a breather, the demons of slobbery creep unnoticed into your life. When you recognise them, attack with everything you've got.

For once they take hold, they slowly strangle you like a python – every breath out, and the python tightens its grip, making it harder to fight. little breath out; tighter grip, little breath out; tighter grip, until your organs are being crushed and you lose your mobility.

Attack that cowardly monster lurking in the dark.

16: Working out with mates?

Is it a good idea to work out with friends or family or does that
 create a distraction?

It is a great idea to work out with a friend, as they challenge you when you need to be challenged and support you when you feel weak. Working out for the vast majority of the population is a chore that can so easily be avoided, so combining it with catch up time with your friends will make it more fun, and more likely that you will actually go.

17: Stubborn Belly Fat

Why do people have such a hard time losing belly fat?

Genetically, we are no different to the hunter gatherers wandering the plains of Africa thousands of years ago. At that time, there were no lunch tins.

You know how your mother insisted on you taking your lunch tin with you to school every day?

Well back then, mother nature insisted on you taking your lunch tin with you every day. Your belly fat is actually your lunch tin; just a couple of sandwiches in case you get hungry.

Mother nature is insistent that it stays full in case of an emergency. So the last bit of fat on your belly is actually an essential part of your anatomy, according to your genetic code. The problem is that mother nature likes to keep stuffing the lunch tin every chance she can get, resulting in some people's whole buffet stashed in theirs.

18: Cheat days

Is it true that it's good to have a "cheat day" where people can eat whatever they want once a week? Why is this a good or bad idea?

The goal of a rest day/cheat day/recovery day is to repair yourself and come back stronger for the next week.Unfortunately most people use this day to 'treat themselves' by pumping their system full of fat, refined sugar and additives, so that they are forced to use the day-after-the-rest-day as the recovery day, the “recover from poisoning myself” day.

What they don't know is that this type of recovery can take anywhere from 3-10 days, stunting or even diminishing their intended results.Speeding up the recovery period is therefore key to rapid physiological change.

There are a few creative and very effective methods to recovering faster, but the most tried and tested method is to take a forced rest day at least once a week, and if it is not enough, take another.

To ensure that your rest day is in fact a recovery day, you need to think like a body engineer; i.e. think what does my body need to recover as fast as possible?

The answer: lots of water and antioxidants to get rid of the broken bits, as well as enough protein to rebuild the muscles.

19: best exercise for fast results

What are the best types of exercises for getting the fastest results in the shortest period of time?

Big, strong, full body movements by far outstrip any other kind of exercise. Combine it with high intensity interval training and you have a recipe for some devastatingly good body shape change.

Question 20: diabetes and weight loss

Is it true that people with diabetes have a harder time losing weight?


Many type 1 and 2 diabetics who, through consistent monitoring and management of their insulin, have lost a lot of weight safely and kept it off. It is also true that you can reverse type 2 diabetes, so no – there are far better excuses than diabetes.

Question 21: I need to lose weight in 3 days


If someone needs to quickly lose a few pounds for a special occasion, what's the best way they can do this?

Eating nothing but protein for three days will help drop a lot of water weight. It's not healthy, nor is it sustainable, but it works very well.

Many commercial diets recommend this as a first step so that they can show that they have produced results and their customers don't ask for a refund.

Just remember that it is only temporary, you lose very little fat, and you will put the water weight back on once you start to eat normally again. Probably best to not get into a state where you need to lose weight quickly...