Plan Your Rest Days Like You Plan Your Workouts

We get this question all the time here at Nerd Fitness. Since we advise most people to train 3 days per week with full body strength training routines, many Rebels have a few off days each week.

Source: What Should I Do on My Off Days?

Walking is certainly easy and accessible.  I’ve made the mistake of doing yoga a couple of hours before swimming – my shoulders were horrible in ways I’d never experienced.  So trial-and-error 😉

But I did use to do yoga the day before a race, at least 24 hours between yoga and the race.  It was really good to do something, but something different and generally low impact.  Now into triathlon offseason and cyclocross season, I’m approaching things differently.  I have one more rest day, which is good because I’ve been noticing I’m really burnt out… even though I’m doing less.

Reframe “Cheat Days” as “Treat Meals” to Keep Up Your Diet Progress

… after I started tracking my cheat days I realized that the excess calories from Saturdays alone were offsetting all the hard work and discipline I had put in through the week, and then some. Mainly because I was restricting what I was allowed and not allowed to eat throughout the week to keep my carbohydrates low, or eat “clean” I would end up going on a binge that would feed an entire NHL team for a week.

Source: Two Steps Forward One Step Back: How Cheat Days Ruined My Fat Loss

Cheat meals are a temporary indulgence and a reward for a week of disciplined diet and exercise. Cheat days are an excuse to binge that completely unravel the progress you made all week. You can do a lot more damage in a day than you think. You’re better off having 2 cheat meals a week than 1 whole day of gluttonous consumption.

The Benefits of Intentionally Failing on Your Diet

I’ve listened to many reasons people fail on diets. One of the most cited is “life got in the way.” A wedding, bachelor party, or happy hour can derail even those who claim the highest of willpower. Here’s a solution that’s so simple it’s often overlooked.

….when obesity researchers at Brown Medical School instructed participants to take a short break from their diet, they were surprised. Not only did dieters not gain weight during the break (compared to the control group), but they had no problem getting back on the diet. Simply instructing dieters to take a break made them react completely different from the norm.

Source: The Benefits of Intentionally Failing on Your Diet

The more you fail on purpose, the better prepared you’ll be to deal with it when factors beyond your control cause you to fail.

The Amount of Weight You Could Realistically Gain in One Day

Everyone fears the consequence of a diet that has gone off the rails.

…We asked Samantha Cassetty, R.D., M.S., nutrition director at Luvo, just how much weight you can realistically gain in one terrible, horrible, no good, very bad (eating) day. And it turns out, you’d have to take in a ridiculous amount of food to gain even just a pound in one day.

Source: The Max Amount of Weight You Could Realistically Gain in One Day

Bad eating day?  Consider the “Never Two in a Row” plan

The “Never Two in a Row” Plan

If you eat a bad meal, make the next one a healthy one…no exceptions! Opt for the side salad instead of extra french fries. Get grilled chicken instead of breaded chicken. Eat a healthy snack instead of more cookies and crackers. The goal here isn’t to stay 100% on track, but rather to keep your momentum so it’s easier to get back on track at the end.

Source: Stay Healthy on Vacation With This Simple Hack

Nothing wrong with a “cheat” day.