Sylvester Stallone wrote a good solid (although very basic) book on diet and exercise called "Sly Moves." He advocates a one day nutritional "Free Day," in which you eat anything you like, as LONG as you are exercising actively and watching your diet the rest of the week.
I love the idea, and have used it, personally, but don't know if it's really something a personal trainer should advocate. I know it has worked for me in the past -- I don't binge (and I love sweets) when I know that I can have a free day. When I get to the free day, I also find that I don't overindulge.
What are your thoughts as trainers and trainers to be?
On the Body for Life program, there is a free day. I did this program several times and looking back, question the free day. Here's how I came to see it:
I planned BIG time for my free day. What I was going to eat, what fast food places I was going to hit. Especially custard filled long john donuts! I must have taken in 4000+ cals in one day. Now I see that the free day might have prevented me from getting as ripped as the people BFL shows on their web site and in the books.
It was almost like under age drinking. Free day was the "no-no" day and the potato chips and fries were out of this world! Just like having a drink before you're 21. During the week, however, a potato chip was a greasey piece of junk and tasted awful. Once you turn 21, drinking seems to be no big deal.
I set up 2 friends on the BFL program and one got pukey sick on her free day b/c of carb overload. She ate so well during the week - lean protien, goods carbs - that when she ate steak and cake on Saturday along with other "bad" foods, she puked most the night. And I had warned her about this!
So is free day a good idea? Maybe for some. I found I did my best toning and weight loss when I counted calories and exercised regularly. Plus I got the most comments from people as to wondering what I was doing. It was "revolutionary." Less calories in, more calories out! So I did "cheat" with some wine, ice cream, chips. But they counted towards my daily calorie intake.
Wow, I bet you weren't expecting this kind of reply! But once I'm training people, this is probably going to be a point I make with them.
I tend to agree. I think moderation is the key. I would never, personally, tell my clients to pig out on their free day. I think I'd tell them to go ahead and have that thing you really crave...once in the week, and no more, and make sure you're working out.
here in lies the problem...clients come to us to tell them what to do because they don't want to do the work themselves so if we gave a free day then technically we wouldn't be doing our jobs, and that is to not just transform their bodies but their mindset to live and independent fitness lifestyle completely able to make smart choices on their own. If we allow them to have a "cheat day" or whatever you want to call it, that means that their priorities have not changed to a healthier lifestyle mindset, but instead they see living healthy as a chore and the cheat day just reinforces that. IMO of course
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If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
I hear ya, but I have to admit that I struggle with this, myself. I find that when I do allow myself a treat once a week (and I don't do the whole day), I'm satisfied the whole week. But if I deprive myself completely...I have to fight hard not to binge. For me, the salvation in keeping myself on course has been that one treat a week.
lol everyone struggles with junk food or we wouldn't have a job.. I have Ben&Jerry Ice cream once a month and let me tell you I really look forward to it but after I eat it I feel a little guilty. I don't think that it should be called a cheat day maybe a metabolism boosting day for instance have a big eat day then do something that is very demanding for a longer time than you would usually do..for me I plan on making a 60 mile bike ride to some local hot springs and on that day I can eat just about whatever I want and the only thing that happens is a boost in my overall metabolism-I realize that it is kind of fanatical but what can I say...outdoors, Alaska, beautiful weather, quiet, in nature, eat whatever I want, and them the icing on the cake the Hot Springs. Can't wait for that day(june 21-22 summer solstice when the sun doesn't set at all) what a perfect day that will be.....
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If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
