Lee Labrada's 12-Week Lean Body Trainer - Week 3, Day 16

Today you should get geared up for another great upper body workout for chest, shoulders and triceps.

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Today you should get geared up for another great upper body workout for chest, shoulders and triceps.

Week 3, Day 16 Chest, Shoulders, Triceps & Healthy "Cheating"
Watch the video: 6:12


Cheat Meals

As part of the Lean Body Challenge program, you can include two meals per week that are designated 'cheat meals'. These will both help to satisfy your cravings as well as provide a few extra calories to make sure your metabolism stays running along.

The rules of the cheat meal are as follows:

Rule 1

Never cheat when you are hungry - you're going to be far more likely to really overdo it if you're starved, so always have your good food first.

Rule 2

Always make sure that you include a good source of protein with your cheat meal.

While you can have the food you are craving, stick with something like a piece of chicken or fish on the side. This way, you will do less damage to your body since your muscles will still have received the protein they need. Always be sure to eat this protein first.

Rule 3

Make sure that you're also making this a 'cheat meal' and not a cheat day. You aren't eating anything you want for ten hours at a time, but instead you are having one food that you particularly want. If it's cheesecake you're craving, have one slice. If it's spaghetti that's been calling your name all week, have one cup.

After that, your cheat meal is done until next time, and you must immediately get back to the Lean Body foods.

You should space these two cheat meals several days apart.

The Workout

Chest,Shoulders, and Triceps

I hope that you're feeling great! Tomorrow I'll be back with another legs and abs workout and I'll talk about the importance of a workout buddy during your Lean Body Challenge.

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