Cheat and be Fit: Learn how to get fit while eating anything you like!

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CONTENTS BASICS, FOOD AND MACRONUTRIENTS GENETICS – THE USUAL SUSPECT AND BODY TYPES TRAINING BASICS AND THE PRINCIPLE: "I ONLY KNOW 4 EXERCISES" FITNESS INFLUENCERS AND LITTLE SECRETS OF BIG ONLINE TRAINERS REVEALING THE SECRET ANYTHING THAT IS TOO SAFE - IS RISKY SEE YOU ON THE TOP

A book that will make your fitness journey much easier

CHEAT and be

FIT Learn how to get fit while eating anything you want Timothy Ferriss

Preface y fitness journey began fifteen years ago. I was in the eighth grade when I first saw a horizontal bar and parallel bars. I cannot remember how many repetitions I was able to do, if any, but what I do know is that shortly thereafter I used to spend days doing only these two types of exercise.

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It was not long before I started doing over five hundred reps, daily. I decided to join a local gym that was a minute away from my home, and that was when I first met equipment and weights. It was a tiny gym, located in the basement of an old building. Its ventilation consisted of one window only, and the whole gym was made up of one flat and one incline bench press, a lat machine and a few worn dumbbells. In the very corner was a leg press machine, completely unknown to me at the time, and that was it. At first pushups, horizontal bar and vertical bars, later on the gym and weights, allowed me to spend all the excess energy I then had in a useful and productive way. Limited exercise choices, monotonous training and humidity of the old basement soon became tedious, but I realized I loved lifting weights and definitely wanted to get on with it. I enrolled in high school and joined a new, much larger gym. A 450 m2 space, full of unknown machines and 5 to 47-kg dumbbells, seemed very confusing. It was my first encounter with a multitude of weights and machines I did not even know existed, and with a huge training space. Nine years later, I became a group and individual trainer at the same gym. I did what I wanted with my body. There were periods when I weighed 76 kilograms, but I also remember weighing 105. I was on different diet regimes and tried everything. However, I have never

liked the idea that I had to strictly take care of what I ate and to weigh every gram of food I took in, only to, after two weeks of such a regime, possibly gain the right to a cheat meal. Considering everything I should have given up, even a cheat day sounded unappealing. I went through everything and saw everything that could have been seen in the fitness world, so I give myself the right to write this book, with the desire and goal to help all of you who want to look great but do not want to be the slave of your own diet. To all of you who have just stepped into the fitness industry, as well you who have already been part of it. To all of you who find it difficult to have a well-toned and sculptured, muscular body, and all of you who believe being fit takes a lot of effort and a lot of giving up. In the following pages, you will learn how to master nutritionism and training to the extent that not only will you be able to devise your own diet and workout plan but you will also gain the knowledge to do it for others! By following the instructions in this book, you will learn HOW TO EAT ANYTHING YOU WANT AND STAY FIT FOREVER! Now take a deep breath and let me introduce you to a brand new, wonderful fitness world...

CHAPTER 1

BASICS, FOOD AND MACRONUTRIENTS f you lived in an imaginary world, which implied the fact that people do not care what you look like but what kind of a person you are, would you weigh food and pay attention to what you eat, or would you only eat your favorite foods and enjoy life and wine?

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Would you really go to a store and buy broccoli and chicken if chocolate and "unhealthy" foods did not make you fat? If being fat was popular today, would you drink lemonade without sugar and chew tasteless lettuce with your lunch? I believe you would not. If you were in a position, I am sure you would only eat pizza and drink unlimited quantities of wine, but we live in a time where everyone is so preoccupied with the physical appearance that they are ready to give up their favorite foods forever for the sake of impressing some strangers. The current trend is dictated by Instagram and social networks, so unless men wear a plaid shirt and have pronounced abdominal muscles and girls have the biggest ass possible, it is just "not it". In today's world, people go out on a date, go to a restaurant and talk about training; they both order some salad like the main course, pretending to enjoy the taste it provides, but if those people were home alone and no one was watching them, they would rather lie on the couch all day and, if they could, eat Nutella with their feet. Ergo, before I continue presenting my own thoughts at lightning speed, and since this is the beginning of the book, I should still familiarize you with the basic concepts: -

Proteins

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Carbohydrates

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Fat

Sounds familiar, doesn't it? Collectively, these are called macronutrients. It is of great importance to distinguish them, so, first things first, let's explain them all:

Protein The word comes from the Greek word "protos", meaning the most important, the first. Protein is the first and most important element. Protein is an essential element, necessary for growth and regeneration, well functioning and structure of all living cells. Proteins are the main building block of all cells in the body, especially muscles. They affect the functioning of all organs; they are necessary for formation of blood cells; they support the immune system and regulate metabolism. Without the presence of proteins, the nervous system could not function; there is no immunity, no muscle recovery and definitely no muscle building. By origin, we distinguish between animal and plant protein. Proteins from meat, eggs and dairy products belong to animal proteins, while protein from nuts, cereals, legumes and all plants are plant proteins. We may say animal protein is complete as it contains all the essential amino acids. Essential amino acids are those the body cannot produce on its own, but needs to be ingested through food. Plant proteins contain many amino acids but no source of plant proteins contains all of the essential amino acids. Nevertheless, they abound in nonessential amino acids. Non-essential amino acids are those produced in the body. Plant proteins can by no means replace animal proteins when it comes to

building a muscular and well-developed body. You can find evidence for this claim simply by looking at nature and animals. Lions, tigers and other animals in nature which feed on meat are made up of pure muscles; not to mention their strength. Although there is no such protein supplement that can replace meat and protein intake through food, the famous protein shakes, to most people, are synonymous with the word protein and more or less everyone who starts exercising asks the question: -

"Do you drink proteins?"

An experienced and correct question would be: -

"Do you eat proteins and do you get enough of them?"

Today, in the world and fitness, the most popular form of supplementation is definitely whey protein. Whey is obtained after milk has been curdled and strained. Whey proteins have the highest bioavailability, meaning these proteins most effectively reach parts of the body where needed. Whey protein is an ideal supplement in the diet of athletes and exercisers who have an increased need for proteins, but just as any supplementation, it is not necessary, only desirable. How many exercisers have been using all of the supplementation, yet fail to build muscles? Why do you think this happens? The reason is they do not know what they are doing and know nothing about the process of making progress in fitness; they only know it is popular to consume BCAA, Creatine and Whey protein, and that is the only thing they do. Without basic knowledge of the subject matter, buying supplementation is a waste of money. Do not worry, because once you finish reading this book, you will realize that

the whole journey of fitness and nutritionism is easier than it seems, and definitely simpler than online and other trainers of today want to present it. I could write a lot more about protein as a macronutrient, but the rest of the information would not be of great significance to you. Further writing about them would only be an unnecessary burden and your storage of information not relevant to achieving a slender figure. Anything else I would write would be my chance to sound as smarter as possible and present the situation as if I know absolutely everything about them. However, I neither know nor want to know everything. I know everything I need to know and nothing more than that; therefore, I would like to simplify the whole story and isolate only the essential information, so that a person who hears the word protein for the first time could figure out everything one needs to know about this macronutrient. I conclude the topic of protein with the following sentences: Protein is the only building macronutrient and whatever your goal in fitness is, proteins must be an integral part of your diet; and not only that, they must be primary therein. Proteins are key to building muscles and getting a well-sculptured, muscular body!

Carbohydrates A macronutrient that causes awe in all exercisers. Notorious carbohydrates. Exercisers who want to have a slander figure shudder at the very mention of this macronutrient. I can somewhat understand why this is so, but I cannot support and justify it. Is there a cheat meal not full of carbs? I would not even call such a meal a cheat. I eat so many sweets every third night that you would get sick even by

looking at them. Fortunately, I do not feel sick. On the contrary, I enjoy every single bite for many reasons. In order not to give all the reasons early, I will single out two of them: I love their taste and I know exactly what I am doing. I learned how to use indescribable amounts of carbohydrates to my advantage so that I have fit appearance and visible, pronounced abdominal muscles throughout the year. This is what I would like to teach you. And since this book tells you how to include as many cheat meals as possible, while looking and being fit, we will repeatedly touch upon the topic of carbohydrates. Now I will state only the basics, so that the person who knows nothing about them could learn everything he or she needs to know. Carbohydrates represent sugars our body uses for energy. They are the primary energy for the brain and stimulate everything we do, from thinking and mental tasks to physical activities and training. There are two types of carbohydrates: 1. Simple carbohydrates 2. Complex carbohydrates We call simple carbohydrates those made of only one or two sugar molecules. They are easy to digest and raise energy levels quickly. A real example of simple carbohydrates includes all sweets, ice cream, various crackers, juices, sugar and honey. All that you would otherwise avoid, right? Do not worry, the situation is under control. Once we reach the peak of my cheat and be fit theory, I will offer you more options, each of which will contain your favorite treats. But first things first.

Complex carbohydrates are made from multiple sugar molecules and are richer in fiber. They increase blood sugar levels more slowly and, thanks to fibers, they are harder and slower to digest. Typical examples of such carbohydrates are all types of cereals, whole-meal bread, brown rice, beans and peas. Today, there is a prevailing, in my opinion, fallacy that it is okay to eat complex carbs but not simple ones. Opinion prevails that a person will lose weight if eating complex carbs, and gain weight if consuming simple carbs. Both are sugars. The only difference is the speed at which they raise blood sugar levels. Now is a good time to mention the glycemic index. The glycemic index is the rate at which sugar levels rise in the blood after consuming certain foods. The simpler the sugars in foods, the faster they raise sugar levels. Therefore, the glycemic index of such foods is higher. The lowest glycemic index is found in vegetables, but you are not here and you do not read these lines to eat lettuce and cabbage only. You are here to master a technique that will allow you to eat what you crave and love as often as possible, regardless of the glycemic index of the food. For now, this is all you need to know about carbohydrates. Remember that carbohydrates are energy macronutrients and that manipulating them is a very important item in getting fit appearance. I promise you will soon manipulate them in a brand new and unexpected way. Just be patient. It will pay off.

Fat Fat, along with carbohydrates, is another macronutrient.

It is necessary for normal body functioning. While I was still taking care of what I ate and was on a diet regime prescribed to me by the online trainer known at the time, I used to ingest five tablespoons of olive oil every day. I often drank them if I could not manage to pour them over my salad, but then I still knew nothing about nutritionism and they convinced me that I had to take them in any way. It was crucial for me to take them. It was a standard diet regime propagated by today's online trainers. Consume the same food in the same amounts every day, train three to four times a week and maybe, but just maybe, you can have a slice of pizza after two weeks. Come on, let's try it out! I did everything I was told to, however, I noticed little results of great sacrifices. I did not even get a cheat meal, for reasons unknown at the time. This was when I first started doubting and had various questions running through my mind, such as: -

"I cannot eat pizza, but I can and must drink five tablespoons of olive oil?"

After about two months of such mentoring, I took matters into my own hands and turned my creative imagination on to understand how and if I could substitute those five tablespoons of oil with something else remaining within the same caloric value. I started learning about nutritionism and fitness nutrition in my free time. When I gained the amount of knowledge that I believed was enough, I also gained self-confidence and started creating my own path, the non-paved one, the one that everyone in fitness feared and considered impassable. "It is impossible to eat pizza and ice cream, drink wine, and look good." they shouted. And it was exactly what I started doing.

I began to eat what society characterized as "unhealthy" and continued to train, taking notes on everything that was going on with my body appearance. And I did it. It just felt right, and after having mastered the subject matter, no matter what I did and consumed, I looked more or less fit. Except when I purposely gave myself a break in January. Do not get me wrong, I still give myself a break every day, but by "January break" I mean a special type of vent that you would gain weight from just at a thought of it. But I will talk about it later. Basically, it took years to be able to confirm my own recipe for success with certainty. With 100% certainty. I finally managed to look better and better and get stronger while occasionally having cheat meals, which are a cheat day for someone, after two weeks of detestable monotonous diet. I will soon write what one of my cheat meals or cheat nights looked and looks like, but try not to fall off your chair when you see its quantity and content. Now I would like to go back to the topic of FAT and once again explain the basics. As with the previous two macronutrients, I want to make everything simple so that all of you reading this book can gain knowledge and learn all about them, as if you had completed a nutritionist course. Fats are therefore organic compounds and a significant source of energy for our body. Fat sources can be animal and plant. In the animal world, fats are found in adipose tissues of animals and animal products. We find these fats in various meat products, dairy products and egg yolks. In the plant world, fats are found as a reserve material in seed sprouts and oily fruits. Plant fat sources include:

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Various vegetable oils: coconut, olive, sunflower, palm and other oils

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Nuts: almonds, hazelnuts, walnuts, peanuts

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Various seeds: pumpkin, sunflower, chia, sesame seeds

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Fruit: avocado, olives

These are the sources of fats, now we move on to their classification. When it comes to classification, dietary fats can be a compound of glycerol and saturated fatty acids or unsaturated fatty acids. Saturation and unsaturation give fats different properties, values and quality, so we have: -

Saturated fats

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Unsaturated fats

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Trans fats

Saturated fats are usually found in foods of animal origin, such as fatty meats, seafood, full-fat cheeses and dairy products with high milk fat content. In the plant world, an example of saturated fat would be coconut oil, palm oil and coconut milk. The prevailing opinion is that saturated fats should be reduced to a minimum and the others ingested through unsaturated fats. Fortunately, we will not think about whether we will consume coconut or olive oil with lunch. You will have a much nicer option to consider, which is whether you will eat ice cream or chocolate croissant as a dessert. Unsaturated fats are considered "healthy" fats. In fitness, as well as in the world, there is a common rule that the major part of daily intake of fats should come from them. Rich sources of unsaturated fats are olive oil, sunflower oil, nuts, avocados,

olives and fish. There are two types of unsaturated fats: -

Monounsaturated fats

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Polyunsaturated fats

Monounsaturated fats regulate bad cholesterol while increasing the good one. Bad cholesterol - LDL (LOW DENSITY LIPOPROTEIN) is the one that can clog the arteries and lead to heart disease and failure. Good cholesterol - HDL (HIGH DENSITY LIPOPROTEIN) is the one that can prevent heart diseases and that carries protein and carbohydrates throughout the body. Great examples of monounsaturated fats are olive oil and peanuts. Polyunsaturated fats also lower total cholesterol, especially if the bad cholesterol level is very high. Great examples of polyunsaturated fats are nuts. Trans fats are characterized as the "worst" fats you need to avoid. There are two types of trans fats: -

Naturally-occurring trans fats

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Artificial trans fats

Naturally-occurring trans fats are produced in the digestive tract of some animals. Although the quantities of naturally-occurring trans fats are very small, certain quantities can be found in cattle meat, milk and dairy products. Artificial trans fats are formed industrially during hydrogenation of plant unsaturated fats. These fats are very practical for use in industry, cheap to produce and have a long shelf life. Examples of food and foodstuffs that contain trans fats are food fried in deep

oil (such as French fries), pastries, donuts, cakes and various industrial products. The most well-known high-trans fat food is margarine. This is all you need to know about fats as well as macronutrients. By the end of this book, you will also gain knowledge on how to prescribe diet to others, and if you have at least some entrepreneurial spirit in you, you will find a way to profit from it! For the end of this chapter, let us briefly mention micronutrients. Micronutrients are nutrients the body needs for almost all physiological needs. They play an important role in maintaining metabolism and hormone balance and overall health. Micronutrients include: -

Water-soluble vitamins (Vitamin C; B group vitamins)

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Fat-soluble vitamins (vitamins A, D, E, K)

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Main minerals (Calcium, Potassium and Magnesium)

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Trace minerals (Iron, Iodine, Zinc)

Once we get to the core of the cheat and be fit theory, I will explain when and how to use these micronutrients.

CHAPTER 2

GENETICS – THE USUAL SUSPECT AND BODY TYPES

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ow many times have you heard the expressions, "It’s my genetics," "It's because of my genetics that I don't look pretty," genetics this, genetics that ...

When people who exercise do not achieve the desired result, they immediately blame it on genetics. But they do not do it because they really understand their genetic predispositions, but because it is far easier for them to ascribe all failures in achieving the desired appearance to genetics, rather than study what it is that they do wrong and do their best to understand how their own genetics functions. The majority of today’s increasingly popular online trainers, when drafting a diet and training plan, do not take into account the client’s body type. I find it to be an initial mistake. In my opinion, that should be a basic step. Over the years, I have written many nutrition plans, both for men and women, and the first thing I do is determine their body type, based on which I start prescribing the right macronutrients ratio. Trainers may even know their client’s body type, but it is easier for them to compose a more or less universal diet plan, lean back in their armchair and collect money. Very simple and easy. We will get to the part where I will talk about and introduce you to a universal diet plan, a plan that can yield results in losing weight and removing fat to each person who applies it. But we now continue, and what follows is the explanation of existing body types and their differences.

BODY TYPES Ectomorph I suppose each of you has a friend who never takes care of how and what he or she eats, but manages to keep a very slender, fit figure. They eat pizzas, burgers, sweet pancakes and drink only sodas, and again you can count each pack on their stomach? You wonder how they does it, while you gain weight even thinking about pastries and sweets? It is exactly this "power" that they owe to genetics. It is ectomorph. Ectomorph is the type of person who has a difficulty in gaining weight and whatever the person eats, he or she will have a lean body but with welldefined muscles even without training. People who belong to this type are usually tall and thin, with small joints and a narrow waist. They tolerate carbs better than the other types and have super fast metabolism, so they generally "burn" everything they eat. Most ectomorphs have, and will always have, a very low percentage of fat, even if they do not want to train. Although this may seem appealing to most people, ectomorphs who want to train and build muscles have a big problem with gaining muscle mass. They could try, but really try, to take 4000 - 5000 calories on a daily basis with strength training three times a week and nothing could still guarantee that they will succeed in building muscles. The characteristics of ectomorphs are as follows: -

Naturally thin

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Long limbs

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Narrow waist

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Narrow shoulders

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Very fast metabolism

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Tolerate carbohydrates well

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Have trouble with gaining muscle mass

People who belong to this body type best function with a diet that includes high carbohydrate intake, medium protein intake and low fat intake.

Mesomorph In the fitness world, mesomorphs are considered to have the most ideal body type. They naturally have an athletically developed body and medium-sized joints. Surely, when in a gym, you see people who don't bother and don't train that hard, but still look great. They put much less effort into training and look better than some people who put in significantly more. These are mesomorphs. Mesomorphs have naturally high levels of testosterone and growth hormone, which directly makes it easier for them to gain muscle mass and maintain low levels of body fat. The characteristics of mesomorph are: -

Naturally muscular

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Medium-sized joints

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Narrow waist

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Wide shoulders

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Tolerate carbohydrates well

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Fast metabolism

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Their body responds well to any form of exercising

People who belong to this body type best function with a diet that includes evenly distributed intake of carbohydrates, proteins and fats.

Endomorph Put simply, endomorph is the very opposite of ectomorph. Most people who train hard but still constantly struggle with extra weight belong to this type. They have a slow metabolism that stores fat easily and they tolerate carbohydrates poorly which makes them prone to weight gain. Men gain weight usually in the abdomen and waist region, while in women, excess weight is usually found on the lower abdomen and thighs. Endomorph has always been rumored to be the "most ungrateful" type and they always have to take care of what they eat. Genetically observed, it may be said so. However, since I myself belong to this body type, I can say that I have beaten the system and the genetics and found a recipe for success. I understood and learned how I can eat anything I want and love to eat and still look tight and fit. Endomorphs can really gain weight but also lose weight quickly, and they have no problem with gaining muscle mass as opposed to ectomorphs. The characteristics of endomorphs are the following: -

Wide waist and hips

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Pear-shaped body

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Big joints

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Tendency to gain weight

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Slow metabolism

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Poor tolerance to carbs

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Respond best to frequent, daily workouts

Endomorphs function best on high protein diets with restricted carb and moderate fat intake. But endomorphs, worry no more. With the cheat and be fit theory, you too will beat the system and see how you can have a nicely shaped, defined and muscular body and still consume carbs as much as you like! For the end of this chapter, take a look at the picture and notice the differences:

CHAPTER 3

TRAINING BASICS AND THE PRINCIPLE: "I ONLY KNOW 4 EXERCISES" alking to the store, I noticed a girl coming my way whose unusual stroll immediately caught my eye. As we passed by each other, she seemed calm but at the same time uncomfortably haughty and arrogant.

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She was carrying a sports bag and it was obvious that she had just completed her workout and passed by me proudly, as if looking down on me. She probably wanted to explain without words that she had just "massacred her training" and to impress me, as well as other passers-by, as a fitness queen. Given that the gym she visited was in the same building as the store I headed to, out of curiosity I walked into the gym to find out what kind of training she had - it must have been very exhausting and strong! After all, the girl looked interesting. But when I found out I just shrugged, said “phew”, and waived my hand in disbelief and proceeded to the store with a bitter smile on my face. Then I realized I forgot what I needed to buy, tripped and almost fell down. Her training meant 45 minutes of jumping on steppers!

Training and its effect What does “training” mean to you and what effect does it have on you? Before we continue, let me introduce you to the right definition of training, which is: "Training is a systematic and complex form of physical-mental activity aimed at increasing the functional capacities of a body and cognitive-conative capacities of a person."

Nowadays, the word training is heard everywhere and every day. The fitness industry is growing and an increasing number of people want to train and look nice. However, training does not only improve physical appearance and physical abilities, but also your health, your mental state, your self-confidence, your overall image you have about yourself and another 1001 thing. And all these effects are positive. Quality training will reduce the stress you are exposed to on a daily basis, relief the tension you feel and set you free of depressive feeling. If you would like to get rid of negative energy and stress, training is a great choice. It is very important to be mentally relieved so whichever of the two options you choose, you will do well and you will get rid of stress naturally. Most people would characterize training as any kind of physical activity. Be it walking, jogging, forward lunges in your living room or lifting heavy iron in the gym, it does not matter, training is training. But the difference between the examples above is obvious. Not every form of training can affect the body equally and produce the same results, but each will have a positive effect. Regular physical activity will increase strength and endurance. This means that during training, your cardiovascular system will work more efficiently and more oxygen and nutrients will reach the muscles and other organs. Generally, training is a tool you use to build and shape your body, “sharpen” your mind and perfect your physical and intellectual abilities. To spend one hour a day training is small sacrifice compared to the tremendous benefits it brings, so train strongly and train smartly!

TYPES OF TRAINING and the "I train while I walk" principle I do not know what kind of training systems you have heard about, but the basic division involves aerobic and anaerobic training.

Aerobic training Today, aerobic training is known as cardio training and involves any form of movement that is performed for a relatively long time, say over 20 minutes. It can be divided into three groups, considering how much energy is required to perform a particular activity. Thus, the first group includes light physical activities such as walking, cycling, climbing stairs and other light activities. The second group of aerobic training involves moderate physical activities, including hiking, dance lessons, swimming and similar moderate activities. The third group consists of intense physical activities, which includes sports such as basketball, volleyball, tennis and many others. Cardio training is consumption training. This means that with it you do not build muscles, you only consume energy, that is, you burn calories. Let me clarify a little bit more. Let's say you ate a chocolate bar that contained 300 calories. To expend the eaten chocolate bar, you go to a treadmill and run until it shows that you have successfully burned 300 calories. Consumption training works by this "calories in versus calories out" model. Although you have done a useful thing for your health, since cardio training has a positive effect on the cardiovascular system, you did nothing for shaping and building muscles.

The "I train while I walk" principle I came to naming this principle by attending various group trainings. Watching these girls who were relentlessly jumping 45 minutes performing some completely absurd body movements, I came to the conclusion that the vast majority of them did not even know what they were doing. There is a stepper in front of each of them, and they alternately jump on it, simulate climbing stairs, do sidekicks, step forward, step back, then left arm swing, right arm swing, with all the exclamations, and here it is, "they are killing the workout!" To make things worse, training abounds in such confusing movements and choreographies that every girl who has just joined the group faces big problems getting used to it and getting into the rhythm of such training. Holding motivational speeches while overseeing the process of inchoate left right, up - down body jerks, the trainer, who otherwise "specialized in steppers," gives the impression that he knows what he is doing and emphasizes that this is the right way to train, the one that will take all these girls to their fitness goal and perfect looks. I also remained in disbelief when I watched some cardio-boxing training, increasingly popular among women population today. Girls spend as many as 45 minutes in the repeating cycle of making some movements reminiscent of dancing, then, out of the blue, take a few swings, a couple of dance turns and knee kicks. I have to use the word "dancing" as I do not know what to call this meaningless motion of their bodies. Whenever a person who goes to this kind of training asked what I thought of that workout system, my usual answer was: "It makes no difference whether you want to jump and perform all these absurd movements here or jog in nature. And I think nature is better, and certainly a nicer option." If you are still wondering what I meant by the I train while I walk principle,

here is the answer. By the I train while I walk principle, I mean the fact that even a walk lasting for the amount of time that will cause calorie burning equivalent to that achieved by training on steppers will bring an identical result in terms of body appearance. To clarify the above, let me use an example: Let's say that person A chooses fast walking as a form of activity, and person B chooses steppers. Person A burns 400 calories per one hour of such walking. Person B burns 600 calories per one hour of stepper jumps. Person A should extend the walk by half an hour (which will burn additional 200 calories) and will achieve the result person B achieved with his/her training. The only difference is the amount of time an activity will take to achieve a calorie burning result equivalent to that of the other activity, but there will be no differences in benefits for the body appearance. Light and moderate physical activities given above will, at best, allow you to hold the number on the scale under control. So, for example, a woman feels satisfied when she steps on a scale and sees she weighs 62 kgs. She realizes that she maintains that same weight by walking daily for an hour and she thinks she has found a solution. She has chosen the easiest type of activity and the number on the scale is stable. I deliberately use the "number on the scale" term because the number displayed on the scale is just that, an ordinary number. Do you have a friend who weighs 80 kgs and, with the clothing on, looks like a fit person with tight body but has not even one line and looks fat with the shirt off? Such people are said to have a "skinny fat" appearance.

They look thin over their clothes and the number on the scale "confirms" it, but when they take off their clothes, they show a body containing a large amount of fat with no pronounced muscles. People engaged in the above activities, light and moderate, often have this skinny fat appearance. Honorable exceptions are ectomorphs. They will keep their "skinny but fit" look in all circumstances. Don't be a slave to the number shown on your scales, it is a vicious circle. Mirror is the best indicator of progress and results!

Anaerobic training Anaerobic training is workout with load. Unlike cardio, which is consumption training, this type of training is construction training. If your goal is to gain muscle, build a well-shaped and muscular body, you need to practice anaerobic training. That is, you need to lift weights, use a variety of equipment in the gym or do exercises with your own body, such as pushups, vertical bars or horizontal bar. All of this stimulates muscle growth and development. I guess whoever goes into the gym wants to increase activity, build muscles, gain strength and speed up metabolism. So, for such people, this would be the right exercise choice. By training with weights, not only will you gain muscles and sculpt your body nicely, but you will also become stronger and more confident. Not only will you look better, you will also feel better. You will have more energy; you will be in the mood, zestful and joyful! I have often encountered questions about metabolism and the ways to speed it

up. And this is, I must admit, a smart question, because unless you are an ectomorph, which naturally has super-fast metabolism, it is in your interest to speed it up so you can consume even more food, without fear of getting fat. The cheat and be fit theory will, in addition to other things, help you achieve this but let us now return to the basic answer I gave to the questions about metabolism. The answer I gave them back at that time was: -

"Build more muscles."

How to achieve this? There is only one formula and it is very simple. Start training with weights, vigorously and frequently! More muscle = faster metabolism. Anaerobic workouts are much more intense and strenuous. They raise metabolism to a higher level and burn more calories during but also after training. The more muscle you have, the more food you will be able to absorb. Gaining muscle mass promotes the fat oxidation in the body, so the muscles are a "fat deposits burning furnace". Muscles are the best fat burner in the world. For the end of this section, I would like to mention that an activity is not exclusively aerobic or anaerobic. Depending on the work intensity, one aspect or another dominates. Let's say when a person jogs slowly and for a long time, it is an aerobic activity, and when he or she jogs over a short distance for a limited period of time, that is, does sprinting, it is an anaerobic activity. Mountaineering is an aerobic activity for as long as the mountaineer walks slowly for a long time, but when he gets to the point where he has to overcome a great ascent, climb and strain, aerobic activity turns into

anaerobic.

HOW TO TRAIN AND WHAT EXERCISES TO CHOOSE? Spending 15 years at the gym allowed me to see and do all the possible exercises. I got to know all the training systems and practiced each one of them. Today’s choice of exercises is pretty much unlimited, and there are so many training programs that we cannot even list them all. Starting with standard bodybuilding programs and classifications by the different muscle group each day system, up to HIIT (high intensity interval training) trainings consisting of short but intense physical activity intervals with adequate recovery periods in-between them. While every form of weight training is good and useful, not every form will suit each person. Here and throughout this book, I will write about the training method I find most effective for a full fit look. It is a way of training that has brought me the best results and which will surely bring the best results to you as well. First, let me introduce you to the basic exercises it would be advisable for you to practice in general, even with the cheat and be fit theory.

The "I only know 4 exercises" principle Having tried every possible exercise, I came to the conclusion that most of them are actually unnecessary. Not useless, but unnecessary. Any exercise that stimulates our muscles in any way, in theory, stimulates those same muscles to grow. However, the big difference between them lies in the degree to which a particular exercise affects the muscle.

When I used the term "unnecessary," I primarily referred to most of the equipment found in today’s gyms. How many times have you entered a gym, looked at all these huge machines and did not know their purpose, but had to ask the person next to you: -

"What is this machine for?"

Many times, right? This is because nowadays most machines serve to fill the large area of a gym. The fitness industry is constantly growing, together with fitness equipment manufacturers competing amongst themselves in innovation, thus launching machines as unusual and complicated as possible, just to be one step ahead of the competition. The reality is that nothing needs to be complicated in fitness. The simpler, the better. Therefore, no machine can ever replace working with a free-standing weight. Now, some people may not see free-standing weight as something fancy, like a modern machine, but that does not change the fact that it is exactly freestanding weight that is responsible for the best muscle stimulation. I am not going to tell you that you need to run away from machines no matter what, but I suggest 80% of your training be filled up with complex exercises that require the use of a free-standing weight, and the remaining 20% should be spent on machines and isolations. If any of you wonder what I mean by a "free-standing weight," and what complex and isolation exercises are, let me explain: By free-standing weight, I mean the use of an Olympic bar to which you add weights to the sides, then various dumbbells, all kinds of bars such as, for example, a biceps bar, bend or simply, anything that is not a machine. Complex (multi-joint) exercises are exercises including almost the entire body. By performing complex exercises, we “affect” more muscles, stimulate fat burning, burn more calories and stimulate the secretion of growth hormone and testosterone.

Isolation (single-joint) exercises are exercises in which we only stimulate one, specific muscle. Isolation exercises should be used when we want to tone a particular muscle and work on the details of a muscle group.

KEEP IT SIMPLE, BUT SIGNIFICANT Now that we have clarified this, it is time to introduce you to the four best workouts of all time! 1. 2. 3. 4.

Deadlift Squat Bench press Military press

The exercises listed are fitness queens. As you can guess, these are four very complex exercises in which we activate the highest number of muscles and which certainly bring the best results in terms of muscle growth and development, overall strength, calories burning and fat melting, secretion of growth hormone and testosterone and much, much more. Anyone who has ever done any of these exercises is familiar with the special sense of satisfaction they cause. Aware of the fact that they are infamous in the sense that they are dangerous and that, by performing them, a person can easily end up injured, which is why most exercisers avoid them, I would like to explain each one of them, hoping and believing I will succeed in removing fear from those who have it even at the very thought of them. And I think that, as soon as you realize their importance and start performing them, you will become addicted to them and you will be impatient for the day when they are again on schedule. So, let's start in order of importance:

Her Majesty, DEADLIFT

Deadlift is the most basic, the most famous, the simplest and, in my opinion, the best exercise of all time in the world of fitness and bodybuilding. It is an exercise wherein we stimulate the highest number of muscles in our body. According to numerous research, this movement includes 75 to 80% of all muscles. Deadlift is one of the best exercises for leg and lower body muscle building, and has a strong effect on gluteal, posterior muscles, quadriceps, then lower back, trapezius, abdominal muscles, and more. Some of the deadlifting benefits are the following: - It affects the growth and development of the whole body - Over 75% of all body muscles participate in exercising - It causes increased growth hormone and testosterone secretion - It speeds up metabolism - It builds central body part stability - It strengthens the muscles that provide us with proper posture - It has practical application in "real" life as well There are several variations of deadlift, such as sumo deadlift, trap bar deadlift and Romanian deadlift, but here I talk about the best, conventional deadlift. The whole exercise can be explained in a complicated or simple way. Since here I write using a language anyone can understand and use terms that are familiar to everyone, I will introduce to you a simple explanation. All you have to do is: - Stand hip width apart with your toes slightly facing outwards - The knee position should follow the foot direction - Bend down and firmly grip the bar with both hands - The arms should be on the outside of the legs, very close to them - Bend your knees slightly and tighten your back - When lifting the load, the bar should "slide" down your legs the whole time. In other words, while you lift and lower the load, the bar should touch your legs - Your body weight should be concentrated in your heels, therefore,

firmly press your heels against the floor - Lift the load from your legs and back together, but it is very important to keep your back "locked" or tightened throughout the movement This would be a simple way to explain deadlifting to a person who has never even seen what it looks like.

However, I firmly believe that a picture is worth a thousand words and here is a picture for you so that you do not have to visualize the entire process:

The likelihood of injuring yourself by performing this exercise is equal to that of by doing pushups or any other exercise. You can ride a bike and fall, get hurt, but the likelihood for this is almost nonexistent. Observe the instructions above and you will never get hurt. Include deadlift in your usual training plan and you will see, the reward is going to be huge! I conclude the theme of Her Majesty with words: "If you think deadlift is dangerous, try being weak. Being weak is dangerous."

First runner-up, SQUAT Like most exercisers, I used to despise leg day and reluctantly went to the gym on these days, hardly waiting to finish training. A few years ago, I loathed squats and abominated performing them. I did not like forward lunges, leg press, or any leg and lower body exercise either.

As you can guess, the result was that I had nicely developed and shaped upper body, and very undeveloped and thin legs. My tights were as wide as my calves and I remember I did not like wearing jeans. I used to wear tracksuits that gave the impression that I had a harmoniously developed body, and I choose swim trunks not by nice appearance, but by length. Any was appropriate as long as it was below the knees. At that time, social networks and the world began to be flooded with, or at least that is when I started noticing them, pictures of various guys with developed upper body and slim legs followed by the inscriptions: "never skip leg day", "chicken legs" or "don’t be that guy". I was increasingly bothered by the inconsistent structure of my own body, and the moment I realized I had to do something about it was while I was in the apartment with a girl who was teasing me about her having bigger and more developed legs compared to mine. Until then, I thought her legs were just nicer than mine, which was logical; however, when we compared them, I realized she was actually right. This was the night I decided to dedicate myself to developing the lower body and I started training my legs more often and more seriously. I ended up loving the process and succeeded in harmonizing my lower and upper body relatively quickly. The situation was much better. Today I train my legs every other day and I love leg day. I wear jeans and short swim trunks. Today, if I were forced to choose only two exercises to perform, squats would be the second. The first would, of course, be deadlift. However, I am not talking here about doing squats without load or on a Smith machine. I am talking about free weight squats that are incomparably more demanding and one of the most complex exercises ever. Squat activates the whole body and is the best exercise to develop legs. It has a strong effect on the gluteus, posterior body muscles, quadriceps, lower back, abdomen and many other muscles. It affects the development of overall strength and stimulates growth hormone

and testosterone, two of the most important hormones for muscle growth and development. There are several variations of this exercise such as the front squat, safety bar squat, Bulgarian squat, goblet and others. Also, by depth of descent, we distinguish among mini, semi, parallel and deep squats. Today, when you hear the word "squat" in the gym, you usually think of parallel back squat and that is the variation I am writing about here. The free name I ascribed to it is "regular squat". The benefits of doing squats are numerous, but we will list some of them: - The most effective exercise for developing leg muscles - Activates over 70% of the musculature - Increases overall strength - Speeds up metabolism and affects increased secretion of growth hormone and testosterone thus reducing adipose tissue proportion - Helps with explosiveness and flexibility - Improves body balance and mobility As with deadlift, this exercise can be explained in a simpler or more complicated way. Here is the simplest explanation of a proper squat: - Place the bar on the trapezius or slightly lower, on the back deltoids - Position legs shoulder width apart with toes facing outwards - Find the position in which you feel safest and take a stable position - Shoulder blades should be as close as possible to each other, chest projecting forward and elbows down - Begin each repetition taking a deep breath - Descend slowly, taking care not to disturb the natural lower back arch - Get down to the point where your thighs and lower legs form a 90 degree angle and start lifting - When lifting, press your whole foot against the floor as hard as you can

A 1000 words picture:

Believing I explained the importance of a squat and its technique as theoretically as possible, I now move to the next exercise, and I conclude the topic of the first runner-up with the following words: "The biggest mistake people make with the squat is, NOT SQUATTING ENOUGH " And with words that might motivate women: "SQUAT, because nobody ever wrote a song about a small ass"

Ego and strength, BENCH PRESS Probably the most popular workout in the history of fitness and bodybuilding. How many times have you heard the famous question asked as soon as someone says they go to the gym: -

"How much can you bench?"

In that old basement where I first started lifting weights, due to a limited selection of exercises, I was forced to do bench press daily. Although we did not exactly know what we were doing, my brother and I just wanted to lift as much weight as we could and we practically competed in that discipline. We

were children, guided by ego, and whoever lifted more on bench was stronger. Even today, just as back then, bench press is synonymous with strength. Bench press is one of the basic exercises for developing upper body strength, which consists of pushing the bar upwards while lying on the bench. It is the most popular and the best chest muscle development exercise. A great misconception about bench press is that it is a men's exercise, that is, not for girls. However, the reality is that there is no division into male and female exercises. There is only exercise. Personally, when training and designing a training plan for girls, I always include bench press and I have noticed that not only does it shape their upper body nicely, but they also enjoy performing it. They probably enjoy it more than doing annoying female pushups. Bench press has the strongest effect on chest muscles, but also strongly affects front shoulder, triceps and other upper body muscles. This exercise is characterized by simplicity. All you need to do is lie down on the bench, grab the bar with load symmetrically distributed with respect to your body and just push. Apart from flat bench press, there are also incline and counter-incline bench presses. Since I am here talking about flat bench press, I will state its variations such as classic bench press, then powerlifting bench press and bench press with feet up. We are interested in the classic variation so here are the instructions for performing it: - Lie on the bench with your eyes exactly below the bar - Feet are on the floor - Grab the bar slightly wider than shoulder width apart - Lift the bar off the rack, inhale and lower it with controlled movement along the middle part of your chest until gently touching your chest - Then push the bar firmly up until your arms are fully extended and exhale - The final position should be identical to the starting position

As usual, let the picture say everything I did not:

Pretty simple exercise, right? I conclude the ego and strength theme using very simple words: "Fuck stress. Bench press."

Shoulder representative, MILITARY PRESS Of all the above, military press is probably the least popular. Rarely can you see girls performing this exercise, but as I said, the benefits of doing it will be felt by both men and women, so I wholeheartedly suggest you should start doing military press if you had not already. After all, it is on my list of the four most important exercises for a good reason. Military press is overhead press. It is a complex (multi-joint) exercise that involves several muscle groups. It has the strongest impact on shoulders, but when moving, we include triceps, lats, and almost our entire body. Doing this exercise will not only develop your shoulder muscles, ensure

stronger core (abdominal and lower back muscles), but will also significantly improve upper body strength. There are several variations of military press. Regarding movement, we distinguish between press in front and behind head, and in relation to the exerciser position, we have sitting shoulder press and standing shoulder press. I am talking here about a standing press in front of your head. I would suggest people having problems with the lower back doing it from a sitting position, and people who have had more serious shoulder injury – not doing it at all. Everyone else, healthy ones, should include it in their training plan. Your whole body will be grateful. Here are some instructions for performing a military press: - Stand upright and position your feet about shoulder width apart - Grab the bar slightly wider than shoulder width apart - With your head slightly raised, look directly straight in front of you - The starting position is the one where the bar is at upper chest and elbows pointing towards the floor - Keep your back and gluteus tight - Start pushing the bar until your arms are fully extended at the elbows - When the bar is fully raised above the head, the movement ends and from there, proceed by lowering the bar in a manner returning it to its starting position

And here is a simpler explanation:

These are, in my opinion, the most important and therefore the best exercises ever designed. Doing them, you will do a lot of positive things for your body, and it will definitely help build a strong, nicely-shaped, muscular body, way better than any other exercises. I conclude my writing about fitness queens using the following words: "You can’t make people smarter. You can expose them to information, but your responsibility stops there." Mark Rippetoe In case some of you haven't heard of the Pareto’s Law, also known as the 80/20 Rule, let me introduce you to the ingenious observation to which the famous economist and sociologist, Wilfredo Pareto, came: 80% of Italy’s wealth was made and belonged to only 20% of the population.

Although Pareto's statement was geared toward economics, the application of this law was and remained much greater. You can apply the Pareto’s law or the Pareto’s rule to any sphere of life, really. Let me further clarify the depth and application of this rule. We can also present the 80/20 rule as follows: - 80% of consequences come from 20% of causes - 80% of the results come from 20% effort and time - 20% of workers produce 80% of the result - 20% of customers and products create 80% of revenue The list of such examples can go on indefinitely, but I hope you get the point. Timothy Ferris, an American entrepreneur who wrote several books, among others, The 4 hour work week, would ask himself two questions: "Which 20% of sources are causing 80% of my problems?" "Which 20% of sources are resulting in 80% of my desired outcomes and happiness?" Now I am sure you get the point, but given that we are dealing with fitness here, we will ask the following question: "Which 20% of exercises affect 80% of my body's appearance?" The answer should now be obvious: deadlift, squat, bench press and military press. To be clear, I love many other exercises, but here I want to point out how significant these four are and I am not saying that you should only to do them, but I would like to suggest devoting 80% of your training to as complex and difficult exercises as possible, and the remaining 20% to less important, isolation and simpler exercises. Before explaining my own way of training, I would like to highlight a few more exercises, which I rank just below these fitness queens.

The Goblet Squat

Pull-ups

Bent Rows

T-bar Rows

Trap Bar Deadlift

Incline dumbbell press

Weighted Parallel Bars

Weighted Push-ups and Push-up Variations

These are some of the exercises I personally like to do and whose significance and influence on the body I very much respect.

As you can see, these are all complex exercises during which we engage almost our entire body. Performing them, we burn way more calories, increase our overall strength and build a nicely-sculptured, muscular body.

MY WAY OF TRAINING I am only writing this because I feel the need to go into detail to bring out what I do and be totally honest with you. I had a moral duty to mention the exercises I find to be most important. This does not mean you have to do them. With the cheat and be fit theory, you will be able to train in literally any way you want. If you just want to walk fast or go swimming, my theory will benefit you. If you are into volleyball or any other sport, my theory will bring the desired outcome. As long as you do any activity, the theory will benefit you and you will be fit without being a slave to diet regimen that implies no of alcohol and sweets, ban to overeating and possibly a cheat meal every two weeks. The difference is that by training with weights, besides being fit, you will constantly improve your looks, you will constantly sculpt your own body and build more and more muscles. Simply put, you will have a better figure. I have simplified my training system to the max. During my training, I usually only do two exercises, of course complex ones, and I do some explosive exercises right before the end, for I find it pleasing to stretch my body after lifting great amounts of iron and eventually do the abdomen. Warm up, dry weight training, then a couple of explosive exercises, abdomen and stretching at the end, never take more than an hour. Let's say one day of training consists of 10 deadlift series and 10 bench press series, by the superset system.

This means I do one deadlift series and move immediately to bench press until I have done 20 series in total, or 10 rounds. Rest between the series is minimal. More specifically, rest only lasts as long as it takes me to get from point A to point B. I usually need no more than thirty minutes for this part of the training and then I move to explosive exercises. I do them by the following system: 3 exercises - 3 rounds, also in a superseries, and I strive to do them as quickly as possible. Although I always try to practice a variety of explosives exercises, those are usually rebound push-ups, forward jumping lunges, hitting sack with 5-kg dumbbells and fast rope jump. I never spend more than ten minutes on them. Then I move to abdominal exercises. I always train my abdomen the same way and this involves three series of lifting legs from horizontal bar holding a 10-kg medicine ball with my feet, and a series of weighted plank for as long as I can. Abdomen finished in five minutes. So, on average, I finish the difficult part of training in 45 minutes and spend the remaining 15 on warming up and stretching. The following day of training I do a squat and military press, as two basic exercises. The situation and everything go on by the same system I stated above: 20 series in supersets, moving on to explosive exercises and finally the abdomen, for as long as I can. Now you understand why I said that my training system and selection of exercises cannot be simpler. After reading this section, there are two things you should not think. Don't think I do these exercises with low weight and don’t get tired. On the contrary. I progressively increase the load and do each series "for as long as I can", so I do not bother counting the number of repetitions, but give my best and go all the way in each series.

I can openly say that I am the concept creator of such simple training, but I will talk about that in some other book. Don't even think I want to present my own training as the best ever, because that is not what I do. Everyone is on their own in this world and let everyone do what they think they should do, but since I am writing this book, it is my moral duty to be honest with you and say what I do. I simply got my body used to this training system and it pleases me the most. I do not expect you to apply the same, nor would I suggest it to you, unless you truly love the power and simplicity of the above exercises. I went through all the training systems and methods, but none fully fit so I eventually created my own. You can do the same. Choose your favorite activity and exercises you like to do and stick to them. Forget about stories that you need to practice a variety of trainings so that the body does not adapt to the usual exercises and movements. The body does not know what a deadlift and bench press look like; it rather responds to the impetus and stress set to it by certain exercise and activity. Furthermore, I have always been inclined to supersets, gigasets and dropsets. There are many reasons why I choose this type of training, starting with saving time to forcing yourself outside your comfort zone, but the best reason probably stems from the fact that, when training in this way, we significantly increase fat burning, even long after we finish training. Numerous studies have shown that following this way of training, the body continues to burn fat even while resting, in the period of 24 h to 72 h after training. By performing supersets in any form, you will only benefit. Options for combining exercises are infinite, and the good news is by choosing any kind of supersets, gigasets, or dropsets, you will choose well. All that said, I wish you all the luck in choosing activities and exercises that suit you best.

Remember, the worst training is the one you missed and each activity counts, and with that said, stay active!

CHAPTER 4

FITNESS INFLUENCERS AND LITTLE SECRETS OF BIG ONLINE TRAINERS

B

ecause of what follows, I have to start this chapter with the following words: -

"A few honorable exceptions."

Have you ever worked with an online trainer? Even if you have or have not, in this chapter I will explain to you in details their "modus operandi". The fitness industry is constantly on the rise. Open Instagram and every now and then you will come across "licensed fitness trainers". Even if you want to, you cannot miss them. We live in a time where anyone can pay for and complete a personal trainer course. I have yet to meet a person who has not passed these tests. Knowledge they gain through course is scarce, but the money they give is abundant. What matters is a diploma and a certificate, a “licensed fitness trainer,” and the more papers they have, the more you trust them. A well-known online trainer, whose name I do not want to mention out of principle, has tens of thousands of followers on Instagram and today makes huge money primarily through online training, and good for him. I applaud everyone's success, but here is how he has accomplished it and why most people today are taken in and begin to trust him blindly. The aforementioned trainer has been very obese all his life. At about 30, he got into the gym. He enrolled and first encountered weights, various exercises and fitness in general. When he was starting out, he was led by the thought that the whole process of transforming his neglected body would be piece of cake and that the situation would quickly take place in his favor.

It wasn't long before he realized things were slow and he did not progress at the expected and desired pace. In fact, his reality at the time, about which he, as inexperienced as he was, did not know, was that things did not unfold slowly, but naturally. However, he wanted everything to be much faster and to get from a neglected appearance to a textbook bodybuilder look as soon as possible. He strived to speed up the process and make his body nicer so he opted for a shortcut. He decided to start taking anabolic steroids, that is, he started injecting himself with testosterone in the ass. Abdominal fat deposits mainly disappeared, his shoulders got a spherical shape and were his head size, he got more and more muscles and his whole body structure changed. Now the trainer who was used to anabolic steroid injections got his first selfconfidence injection and soon started to publish photos of his own naked body, getting an increasing number of likes. He liked the feeling and went on with the anabolics, and decided to show people how he came to the desired looks, of course not mentioning any "illicit" substances and shortcuts, and began charging for his acquired knowledge. What most people don't know today is that he doesn't charge his knowledge, but his looks. You look at a photo of an online trainer, he looks like Zeus, a textbook bodybuilder, and you make conclusions using your eyes instead of reason. Check out the most popular online trainers in the world today. Everyone looks unnatural, like Hulk. However, these are the kind of people that have the most followers on Instagram today because a person sees a guy made of 120 kgs of pure muscles and immediately notices: -

"This guy knows how."

And the greatest know-how they have gained in fitness is how to properly inject anabolic steroid. I could name them, but I don't want to give them extra advertising through these lines. If you want, you can easily find them, just type and search the most popular Instagram trainer. See how they look and pay attention to how they train. See the weights they lift. Most girls today train harder than them, but most girls do not take steroids. The world is moving in a weird direction, but goes forward, and Instagram has made that all we once thought was great, we now regard as good, and what we considered good, today is presented as bad and unwanted. This also applies to body musculature. What is a nice body appearance today and what does it look like? Today, it is rare to find a person satisfied with own body appearance precisely because Instagram and social networks constantly present photos of physically impeccable both men and women. The increasingly popular "fitness girls" of today no longer take photos of their faces and do not point out their beautiful smile, but a huge ass they want to bring to the size of that of Kim Kardashian. They have almost replaced their heads with their asses. There are fewer and fewer people in the world who want to get nicely shaped body the right and natural way, and more and more of those who want to reach the flawless look the fastest way possible, so they opt for shortcuts and use of anabolic steroids. They are not at all interested in the negative and unwanted side of their use, as long as they make other beach visitors turn their heads. But it is a fitness world that is evolving and moving forward. To be clear, I do not judge anyone because I have neither right nor desire to do so. I have nothing against online trainers, but I do not support the way they work. It is very important to note, so I note, that here I do not talk about private or

personal trainers who spend hours and hours with clients, showing them the proper forms of doing exercises, and who constantly put mental and physical effort to help people achieve their fitness goals and who, on top of that, are available for various tips in any time of day or night. Such trainers, personal trainers with the above characteristics, are worthy of all praise and respect, and I would suggest their services to everyone. There are some and I know them personally, but they are very rare in today’s fitness expansion. However, there are so many trainers today that inexperienced exercisers seeking the services of a personal trainer are unable to properly distinguish between a really good trainer and someone who is there just to get their money. Everyone is a private trainer today because it is very easy to acquire that title. They complete a three month course, pay approximately 2000 euros for it and become trainers! Whoever enrolled in that course literally bought the title of a "licensed private trainer". The sobering truth is that there are many inexperienced, corrupt, even perverted trainers who fool people. I know a person who clearly did not want to have an 8-to-4 job, and she probably didn't finish any school, so it suddenly occurred to her to complete a three-month private trainer course. She paid for it and finished what she enrolled, but any even slightly reasonable person who saw her working with clients clearly understood that this occupation was not for her. She does not know at all what she is doing and I honestly feel bad for every girl who paid for her very poor services. There are many who cannot even train themselves, but "know exactly" what others need to do. There are many more personal trainers, way more than the real, good ones, who constantly harass their clients with unnecessary, innovative exercises and who blame clients for their transformation failures, telling them they did not eat as they were told. What kind of a trainer cannot teach a client how to perform basic exercises in one year?

Can you imagine the intelligence of people trainers managed to convince that without them they could not properly do a squat? What is the intelligence of a person who eats the same food for a year, and still has not figure out what to eat to have a nice body figure? A parrot, after some time, learns to repeat the words spoken by the owner; now imagine the intelligence of the person who needs to be told for years what to eat and how to train. For years, he or she consumes the same foods in more or less equal quantities and trains in one and the same way, but still understands nothing. They don’t want to think about it at all because they believe they paid the trainer to think for them. Who has the right to tell others not to eat pizza, ice cream or chocolate? Who are the people who agree to it without thinking and what confidence level do they have? I always point out that whenever I hear an employee calling his superior a “boss,” I can make a lot of conclusions about that employee as a person. Most today’s trainers are bosses, and everyone who accepts their rules becomes a slave. They promise success and freedom, but with a mandatory statement that you must be patient and wait six months or a year before they release you. People today operate by the autopilot system and walk and act like robots on the streets. No matter how many options they have, they will choose the one that offers them a chance not to think. It is easier for them to pay a few hundred euros for a couple of scarce pieces of information to be followed in the next year than to think. Hence the famous one: "As long as there are sheep, there will be wolves." Online services of trainers that have never seen their clients, but just “explain” to them via email what to eat and how to train, are one of the most popular today. Trainers get under the skin of their clients and take on the increasingly

popular role of a life coach. You are all witnessing that online and personal trainers of today, when they post a photo of oatmeal and grated banana as breakfast, compose a caption below the photo that more closely resembles a paragraph from a novel. Describing the posted photo, they want to sound as motivational speakers so they give you all the reasons why they did not give up and explain why you shouldn't either. I support motivation and believe in it, but in the above case, senseless motivation comes from wrong, insincere people. They do not say what they think, but what you want to hear. Although it has become obvious what they do, and although a person can find any information on the Internet to learn what to eat in order to achieve the desired goal and physical appearance, online trainers still manage to sell their story and secure long term collaboration as they present the situation to clients as more serious than it really is, saying that their transformation process would take six months, a year, or two. With all that said, I applaud everyone's success and wish everyone all the best, but here I wanted to bring out, and I did so, my honest opinion on the situation in a world where a large number of people is deceived by various trainers. They tell others that it takes one hundred stairs to reach the top, and they stopped on the third and took the shortcut. They tell others what to eat and to weigh each gram of everything they eat, forever excluding them the possibility of consuming alcohol and juice as desired. They "prescribe" pizza or sweet pancakes, or cheat meal, possibly once every two weeks, and they themselves do not stick to it because in all cases steroid is 80% of work completed. The remaining 20% are at the expense of training and food. What is it that they want to achieve with this and what do they actually achieve?

They want you to become their slave. They want to convince you that they are solely responsible for your appearance and progress. They want you to depend on them and worship them. They want it all for the simple reason, as, basically, they want your money. They make long-term plans and convince you that progress takes a long time. I am going to intervene and tell you now that it isn’t so. The situation is far simpler than they present it and now I will explain it to you, believing and hoping you will think with your own head and see that prescribing a diet and training plan is simpler than it seems! I conclude the story of online and bad private trainers with the following words: "When the rich rob the poor, it’s called business. When the poor fight back, it’s called violence." Mark Twain

QUICK CALORIE COUNTING SYSTEM In most cases, it doesn't take me more than five minutes to determine approximately what and how much a person should eat, depending on their fitness goals and preferences. Of course, I spend more time when I start writing a diet plan in detail, putting every calorie on the paper and determining the macronutrients ratio in detail, but at the very first glance I get the picture in my head and it becomes clear what his/her menu should look like. The first thing I do is evaluate which body type the person belongs to. The difference in making diet plans for ectomorphs, mesomorphs, and endomorphs is reflected solely in the amount of carbs I will prescribe. I know that an ectomorph can consume carbs in every meal and if the person

belongs to this body type, I will draw up a plan that involves intake of carbs throughout the day. I know it is best for mesomorphs to take carbohydrates before and after training, possibly in another meal, so I have this in mind when drafting his/her diet plan. I know an endomorph tolerates carbs poorly and, depending on the goals, they can eat them only before and after training. In order for endomorphs to achieve best results, I prescribe a diet plan that includes eating carbs only in the post workout meal. It is very easy to recognize the body type of a person. Just look at the pictures I gave in Chapter 3 and note the differences. After some practice, you will become an expert in recognizing, and you will be able to determine which body type the person belongs to at the very first glance. After this part, I already have a clearer picture of what the diet plan should look like, but depending on the person’s goal, what follows is determining calorie intake and macronutrients ratio. Suppose a person is female. I assessed her as a mesomorph. The information she provided me with is that she is 179 cm tall and weighs 74 kg. She is 30 and wants to train three to four times a week. She aims to melt away fatty deposits while developing muscles and building a nice, sculpted body. At www.calculator.net, in the fitness section, I type in the information on height, weight, age and number of training sessions on a weekly basis and I get an accurate insight into the number of calories she needs on a daily basis, for different options. Specifically, in this example, here is the information the website gave me: -

Maintain weight = 2337 calories/day Mild weight loss (0.25kg/week) = 2087 calories/day Weight loss (0.5kg/week) = 1837 calories/day

-

Extreme weight loss (1kg/week) = 1337 calories/day

From this we see that we can choose the pace at which we want our friend to melt the fat. Given her goal, we will set the macronutrient ratio so that she really builds pure muscles, while simultaneously melting unwanted fat deposits. I should mention that I am currently talking or writing about prescribing a diet plan according to textbook rules. With the cheat and be fit theory, I guarantee you will achieve results faster than anyone in the world, with all the cheat meals and cheat days. But before we get to my theory, I would like to introduce you to a universal way of creating a diet plan so that you could see what the process is all about. Now back to our friend who wants to lose weight and to melt fatty deposits while building muscles. What are we going to do to ensure she accomplishes such a goal? We will limit fat intake, determine when and how much to consume carbohydrates and keep protein intake high, of course within the calorie count we chose to prescribe. Take, for example, mild weight loss (0.25 kg / week) which involves eating 2087 calories daily. We start writing a plan. I have to start somewhere, and personally I like to start by roughly assuming what macronutrient ratio will most suit her goal. As I consider a high-protein diet the most ideal, for a number of reasons I will talk about, when it comes to, let’s say, fat melting and muscle building goal, I start like this: -

Keep protein intake up to 200 grams a day Carbohydrate intake, 100 grams a day Fat intake, 70 grams a day

This is the starting point or initial assumption I would use in this case. Solely on the basis of this information, I can calculate the total number of

calories the person needs to eat without looking at the calorie table and adding up each. Let me explain. I know 1 gram of protein contains 4 calories. I know 1 gram of carbs contains 4 calories. I know 1 gram of fat contains 9 calories. The calculation I immediately have on my mind is this: 200 grams of protein is 800 calories (200x4). 100 grams of carbs is 400 calories (100x4). 70 grams of fat is 630 calories (70x9). I add up everything and get 1830 calories per day. This is how most trainers calculate calories. However, if we want to be as accurate as possible in calculating calories, we will use the calorie table app. You will see, once we put everything on paper and start adding up each calorie separately using the calorie table, deviations from the number thus obtained will be very small. Personally, I immediately add some 300 to the number obtained, and that is roughly the amount that will match the one I will get by following the calorie table. Now we move to the list of adequate food, which I can also list pretty much off the top of my head. The choice of fitness or "healthy foods" is more or less known to everyone. It always revolves around twenty foods, like: - Protein foods: chicken, turkey, lean veal, tuna, salmon, eggs, cheese - Carbohydrates: rice, pasta, boiled potatoes, oat flakes and various cereals - Fats: olive oil, coconut oil, nuts, avocado - Vegetables and fruit Here is how I can now immediately determine the selection of foods for our friend, for different macronutrients:

Protein plan I still do not look at the calorie table but immediately use the following information that can help me quickly determine which and how much of the protein foods the friend should consume. I know 100 grams of chicken, turkey, and most meat on average contain 20 grams of protein. I know that 100 grams of tuna contain 20 grams of protein. I know that 3 whole eggs on average contain 20 grams of protein. I know that 1 whey protein scoop of 30 grams contains 20 grams of protein. Therefore, I can immediately plan a protein meal schedule and foodstuffs it will be made of, bearing in mind that the "initial assumption" was to take in 200 grams of protein on a daily level. Here is how I think and how I would schedule her protein intake throughout the day: Meal no. 1: 3 whole eggs The protein intake in this meal is 20 grams. Meal no. 2: 250 grams of chicken The protein intake in this meal is 50 grams. Meal no. 3: 250 grams of meat The protein intake in this meal is 50 grams. Meal no. 4: 200 grams of tuna The protein intake in this meal is 40 grams. The rest of the protein will be taken in through the whey protein after training, so in this case, 2 whey protein scoops = 40 grams of protein In this way, we have determined the arrangement and amount of protein foods she will eat, altogether making 200 grams of protein we determined for

a day. If the friend wished to have another meal and eating five instead of four times a day, we would just redistribute the meat in meals and then in meals no. 2 and 3 she would eat, let's say, 200 grams of meat, and in the additional meal no. 5 she would take 100 grams of meat.

Carbohydrate plan Now I would like to determine the arrangement of foods containing carbs. Here is how I do it. As an example, I will take the two most popular and best foods containing this macronutrient, which are an integral part of any diet plan, rice and oat flakes. I still don't look at the calorie table, but I have the following information: I know that 100 grams of rice contain 80 grams of carbs. I know that 100 grams of oat flakes contain 50 grams of carbs. Any quantity of any cereals contains 50% carbs on average. So, if we determine 80 grams of any cereal, we know immediately that they contain 40 grams of carbs. Bearing in mind that our friend is a mesomorph, we will limit her carb intake to before and after training. We can evenly distribute 100 grams of carbs we have prescribed on a daily basis, but we do not have to. And we will not do so in this case. Suppose she trains in the morning, after breakfast. Here is what a new phase in her diet plan now looks like: Meal no. 1, breakfast: 3 whole eggs + 80 grams of oat flakes. The carb intake in this meal is 40 grams.

So, she still has 60 grams of carbs to take to meet the limit, which is 100 grams of carbs daily. Her second meal, which comes right after training, now looks like this: Meal no. 2, after training: 250 grams of chicken + 80 grams of rice. The carb intake in this meal is 60 grams. With this, she had the prescribed quantity of carbs for the day (40 grams of carbs from breakfast + 60 grams from post training meal = 100 grams of carbs). The remaining meals throughout the day will be made up of protein and fat.

Fat intake plan Fats will be taken with every meal except in the post training meal. The reason for not eating fat in that meal is because fats slow food absorption, and it is in our interest to digest food after training as quickly as possible. I still do not look at the calorie table, but rather determine everything from memory, having only the following information: I know that one whole egg (yolk) contains 5 grams of fat. I know that one tablespoon of oil (weighing 10 grams) contains 10 grams of fat. I know that 100 grams of all nuts contain 50 grams of fat. Any quantity of nuts contains on average 50% fat. So, if we determine eating 40 grams of almonds a day, we know immediately that they represent 20 grams of fat. The choice of foods that contain fats is mine and I can prescribe anything I want, but I always like to ask the person what he or she prefers – oil, eggs or nuts. I ask this question because I can put it all together to make her menu as

enjoyable as possible while keeping it within prescribed macronutrients. Here's what this means and here's what quantities of "fatty foods" are interchangeable: 1 tablespoon of olive oil = 2 whole eggs = 20 grams of nuts Each of the above contains 10 grams of fat. A very small difference is that oil is pure fat, eggs contain protein in addition to fat, and apart from 50% of fat, nuts contain 20% of protein and 20% of carbohydrates. But it is insignificant. I guarantee you won't notice the difference and look at these foods only through the prism of fat. Let's say I decided to include in her diet plan a variety of fat-containing foods, and she should eat 70 grams of fat on a daily basis. Here's what the nutrition plan for our friend looks like at this stage:

Meal no. 1, breakfast: 3 whole eggs + 80 grams of oat flakes The fat intake in this meal is 15 grams (each whole egg contains 5 grams of fat). Meal no. 2, after training: 250 grams of chicken + 80 grams of rice There will be no fat intake in this meal. Meal no. 3: 250 grams of chicken + vegetables + 2 tablespoons of olive oil + 20 grams of almonds The fat intake in this meal is 30 grams (2 tablespoons of oil contain 20 grams of fat, and 20 grams of almonds contain 10 grams of fat). Meal no. 4:

200 grams of tuna + vegetables + 1 tablespoon of olive oil + 30 grams of almonds The fat intake in this meal is 25 grams (1 tablespoon of oil contains 10 grams of fat, and 30 grams of almonds contain 15 grams of fat). This way she took in the prescribed daily amount of fat, 70 grams. To summarize this plan that I compiled for our friend off the top of my head and in a couple of minutes. So, by this plan, she eats: -

200 grams of protein 100 grams of carbohydrates 70 grams of fat

CALORIE INTAKE = 200 x 4 + 100 x 4 + 70 x 9 = 1830 calories We got this number and calorie intake without even looking at the calorie table. To this calorie count I personally immediately add 300 calories for the reason that some foods, such as nuts, contain proteins and carbs apart from dominant fats, though to a much smaller, relatively insignificant extent. However, a calorie is a calorie. To be clear, I add these 300 calories because I want to be as close and accurate as possible to the calorie intake a detailed analysis of all foods through the calorie table would show. On the other hand, the vast majority of today's trainers does not look at the calorie table nor counts each calorie, only the macronutrient ratio. They multiply those macronutrients by the number each of them carries (protein 4, carbs 4, fat 9 calories) and stick to the calorie intake they obtained this way. This kind of calorie calculation system is used by almost every online trainer of today, and for this very reason, they are able to put a diet plan together in about ten minutes. But let’s get back to my, more precise, system that includes adding 300 calories.

The calorie number I have on my mind still without looking at the calorie table is: 1830 + 300 = 2130 calories. As we will see, when we compare the calorie intake result obtained in this way with the one we will get by following the calorie table and every single foodstuff separately, there will be few deviations based on which we will tailor and adjust the plan to the details, if necessary.

Here is a detailed calorie overview of all the foods in the plan we approximately determined for our friend:

As you can see, following the calorie table, we got 2196 calories. When I wasn't looking at the calorie table, the amount I got literally counting off the top of my head was 2130 calories. The difference between calculating using the calorie table and the quick calorie counting system is only 66 calories. An extremely accurate system, right? So, the quick calorie counting system works. Thanks to it, you can always determine the most precise calorie intake of any diet plan within five minutes. Here's how we proceed with prescribing the diet plan for our friend: Set calories (mild weight loss, 0.25 kg per week): 2087 Calories obtained using the calorie table: 2196 So, we see that if we want to be completely accurate, we need to remove 109 calories from our original diet plan. The most logical choice for me is to remove 100 grams of chicken from her menu because I know immediately that 100 grams of chicken is 116 calories and that once I remove it, protein intake will still be high. I should mention

here that when I say "chicken", I actually mean white meat chicken. So now, in the meals 2 and 3, the friend will consume 200 grams instead of 250 grams of chicken. That being said, let's look at her final diet plan, fully tailored to her goals:

With this type of diet, the friend will certainly achieve the desired results even if no one oversees her training. The way and pace at she trains will just affect the speed at which she will reach the set goal. Therefore, if she wants to get to the destination faster, she will train harder and more intensively. If she does not invest maximum effort during training, she will still go in the desired direction, though slower.

But in either case, she will go forward and progress is guaranteed. Remember that I have put together this diet plan literally in minutes and on the spot and I included in it all simple but best fitness foods. We can make any adjustments to this kind of plan. Instead of chicken, our friend can eat any other meat in the same quantity, such as turkey, lean veal and salmon. Instead of oat flakes, she can consume any other cereals such as rye, barley or mixed, also in the same quantity. 80 grams of rice can be replaced with 80 grams of pasta so she can consume, say, spaghetti or macaroni. The prescribed amount of rice can be replaced with 300 grams of boiled potatoes (80 grams of rice is equivalent to 300 grams of potatoes). Instead of olive oil, she can use any other monounsaturated oil, and instead of 50 grams of almonds she can consume 50 grams of any nuts. Green vegetables can be eaten to any extent and in any meal. A handful of berries with morning cereals, too. I have included these foods in this plan because I consider them the best. Especially chicken white meat. This is a good time to introduce you to the "thermic effect of food." TEF (thermic effect of food) is the number of calories the body consumes to absorb food. About 10% of daily energy consumption relates to thermic effect of food. These are a great and significant 10%. One of the reasons I am a fan of high protein diet is the fact that proteins have the greatest thermic effect of food. The body burns much more calories when digesting proteins than carbs and fats. Much, much more. Take a look at the following data and compare for yourself:

The thermic effect of proteins is 25-30%. The thermic effect of carbohydrates is 6-8%. The thermic effect of fat is 2-3%. I prescribe chicken white meat rather than any other meat precisely because it has the highest thermic effect, as much as 30%. So, if you bring in 100 grams of chicken, the body consumes 30% of its calorific value when digesting. To be even more precise, when you take in 100 calories from chicken, 30 calories are wasted during the process of its digestion. So, when you look at the calorie table and think you have taken in, say 500 calories by consuming chicken, in fact, you took in 350, 30% less, or 150 calories less. What do you think makes chicken and lettuce an integral part of just about every diet plan? Their taste? Lettuce is the most preferred and the most common vegetable in diet plans because it is one of the few foods that have the so-called "negative calories". Negative calorie food refers to a food which supposedly takes more calories to digest than it naturally contains. High protein and fiber rich foods such as vegetables, apart from having a high thermic effect, slow down food absorption and thus create and maintain the long-lasting feeling of satiety. Aside from the known fact that vegetables are healthy thanks to the vitamins and minerals they exude, this is another reason why vegetables are an integral part of any diet plan. I hope I brought you closer to the whole process of prescribing a diet plan and presented it as simple as I could. Following the guidelines explained in this chapter, I am sure you will be able to prescribe precise diet plans, both to yourself and everyone else, in a relatively fast and easy way.

Universal diet plan Here are some universal diet plans that could suit almost everyone. For losing weight and melting fat: PROTEINS: 160 grams CARBOHYDRATES: 80 grams FATS: 60 grams How do you find out how many calories are there now? Let's repeat once again: 160 grams of protein x 4 calories = 640 calories 80 grams of carbs x 4 calories = 320 calories 60 grams of fat x 9 calories = 540 calories The total calorie intake is 1500. As I said, to be as precise as possible, we add 300 to the number obtained. So, 1500 + 300 = 1800 calories per day. If you are overweight, with this calorie intake and macronutrient ratio, you definitely will ensure fat melting and muscle preservation and building, no matter what gender you are, how tall you are and how much you weigh. The difference will be reflected in the pace of achieving the desired results, but positive results will certainly follow, for everyone. The macronutrient ratio is such that the body and all hormones will work perfectly with it. Here is another plan that will take you to the stated goal: PROTEINS: 140 grams CARBOHYDRATES: 100 grams FATS: 60 grams Total calories: 1500 + 300 = 1800 calories The choice of foods is yours, but I would suggest sticking around those

simplest, but most significant ones. I am sure you will, following the instructions I have given above, easily select the highest quality foods. To gain weight and muscle mass, it is clear that you need to eat more calories than you spend, but how much more calories you need to eat? Ectomorphs should start with an intake of 4000-5000 calories a day and keep track of the situation, given it is very difficult for them to gain weight. As they tolerate carbohydrates very well, most calories need to be ingested through them. Here is what the plan and macronutrient ratio should look like for an ectomorph who wants to gain weight: PROTEINS: 300 grams CARBOHYDRATES: 600 grams FATS: 100 grams Mesomorphs should start with an intake of 3000-3500 calories per day and keep track of the situation, and depending on the speed at which they want to gain weight, increase or reduce calorie intake. This goal will be best achieved by balanced meals that contain an even ratio of protein, carbohydrate and fat. Here is what their macronutrient ratio should look like: PROTEINS: 300 grams CARBOHYDRATES: 300 grams FATS: 90 grams Endomorphs who want to gain weight will find it easiest to achieve, since they are prone to getting fat. In order to gain as low fat deposits and as much muscle as possible with the weight gained, they should limit carbs again, even at this stage, to before and after training. For starters, I would suggest them to start with an intake of not more than 3000 calories and the following macronutrient ratio:

PROTEINS: 300 grams CARBOHYDRATES: 150 grams FATS: 100 grams So much for the basics of determining diet plans, quick calorie intake calculations and universal plans diet. Now, I believe you are ready to understand my cheat and be fit theory and it is time to introduce it to you. The theory that follows will completely change your perception of the fitness industry and nutritionism. I will explain how I succeeded and you will find out how you too can have frequent cheat meals or cheat days and still look and be fit!

CHAPTER 5

REVEALING THE SECRET

T

he last few years and when I still did not know what I was doing, I have brought my body into a state of catabolism. Three workouts a day, seven days a week, did their part and cortisol level was dangerously

high. At the time, I did not even know what catabolism was and the word cortisol was completely foreign to me. I was not interested in anything, I just wanted to train as hard as possible and look as good as possible. What really happened was that I was training more and more and looked increasingly worse. I was disappointed because I knew I was trying a lot more than others and even though I have progressed with strength, my body showed no progress, on the contrary. I was not inexperienced in training and lifting weights, but was inexperienced in general knowledge of nutrition. The only thing I knew about nutrition was what "healthy" foods were and I was sure I consumed them in adequate quantities and at the right time so I believed I ate by the textbook rules for getting a nicely shaped, muscular body. After I got a very unpleasant impression that with every workout I was moving further away from my desired look, I decided to stop and look for someone's help, advice, anything that might have helped me figure out where I was wrong. A few days later and after the payment of 100 euros, the help came in the form of a detailed diet plan prescribed for me by a famous online trainer. Although I believed I was eating a lot, the trainer found that I was eating too few calories, specifically some 1800 on a daily basis. His plan involved taking approximately 3500 calories per day. The accompanying instructions suggested I reduce activity right away and start working out four times a week instead of three.

The first question that came to my mind was: - "Wait, you want to tell me that I train three times a day, take in so few calories and still have no pronounced abdominal muscles, and now I have to eat almost twice as much, train ten times less and I will have them? What's the logic?" The food he prescribed me to consume was common in the fitness world and I didn't complain at all. I used to consume these foods myself, just obviously in much smaller amounts. What I found harder to come to terms with was the fact that I would have to significantly reduce activity and number of workouts. I loved training, and more than that, I adored the feeling I got after finishing it so I didn't find this news very soothing. I was skeptical and asked a few questions; however, as my system didn't work, I decided to try his. After all, I had nothing to lose. To be clear, I was not obese or physically neglected. I am 185 cm tall and I weighed no more than 80 kg. I was full of strength and I could train as much as I wanted, but I simply felt that the effort put into it did not match the results achieved in terms of body appearance. I had a finely shaped upper body and a flat stomach, but no pronounced abdominal muscles and definitely no developed legs. After a month of constantly weighing every gram of food six times a day, I began to be more and more satisfied with what I saw. The whole body was getting on volume, muscle fullness was expressed and somehow it all came together and my body finally began to bloom. From this point of view, what came together is quite clear to me and I am grateful that everything happened just like that. But I should mention things that did not benefit me. I weighed every gram of food. I had six meals a day and ate every two to three hours. I was eating twice as many calories than before, but in training I was getting weaker. With my hitherto system that was “wrong”, I could do 90-kg squats and lifted

110 kg from the floor. With the new, "right system", my maximum was 50-kg squat, 70-kg deadlift. All the logic of the world says that if I eat twice as much and rest between workouts, I need to be stronger, don't I? In the least, I should maintain my strength. What happened to me was that I lost almost half my strength while strictly following the instructions. I remember that said trainer didn't believe me when I told him what weights I lifted in a state full of cortisol. He didn't believe I could do squats with a load heavier than I was, and that I could lift over 100 kg from the floor. He didn't believe that in 10 minutes I could do 500 pushups and that I kept the plank for 12 up to 16 minutes every day. He really felt I was lying to him, and I was just telling the truth as I certainly had no reason to lie. The next thing I was bothered by was the fact that for over a month I did not have a single cheat meal, and it was not even on the horizon. Every single day I ate the same foods in equal quantities. What followed changed my view of the whole situation. I went to the seaside and stayed for five days. Of course, I took the scale to measure each gram of food with me and continued to eat according to the prescribed rules. The only thing I included in the diet on my own were alcoholic beverages I consumed at night outs, which by the way I hadn’t tasted in almost two months, or more precisely since I began to be a slave to my diet. After I returned from the seaside, it was obvious that I regressed with my physical appearance even though I was very active. I swam a lot those days, did a couple of series of push-ups, pull-ups and, simply put, I tried to be as active as possible. See, I didn't "completely retrograde", but if after five days I don’t notice any pack on my abdomen, it is enough for me to realize that I have regressed, that is, I have increased the percentage of body fat.

Disappointed again, I explain the situation to the trainer. With the mindset I have today, I would say he belonged to those who during the conversation do not think about what their interlocutor is saying at all, only listen and wait for their time to talk or answer. Of course, he didn't want to listen to me much, or he didn't want to waste his time on me, but blamed it all on alcohol right away and told me that fitness and alcohol could by no means go hand in hand. I tried to explain that these were insignificant quantities and that I didn't drink from morning till dark, and that after so long I wanted to finally relax a little while consuming white wine, possibly my favorite whiskey, when going out in the evening. -

"Forget about alcohol. Forever." - were his words.

It was the straw that broke the camel’s back. It was not a ban on alcohol as I am not an alcoholic and I could do just fine without white wine or Jack Daniels, but the realization and the fact that I became a slave. I realized that I voluntarily became a slave to an online trainer and diet regimen. What do you think it feels like to know that every day you eat the same, six times a day, weighing every gram of food? Do you know what it feels like to go out with a girl and to be allowed to choose only Coca-Cola Zero, sugar free lemonade, green tea or water? What kind of feeling is awakened in a man who is constantly on alert, guided by the thought that one must only eat “healthy”, prescribed foods? Everyone who has ever been on a special diet knows the unpleasant feeling he gets as soon as he eats something his trainer didn't prescribe to him, something he "shouldn't have eaten". Panic attacks immediately occur and the person gets overwhelmed by fear that everything built up until then has collapsed. These are great psychological burdens. These are the mental shackles no one wants to be trapped in. Simply put, it is too much pressure for an average result as a reward. I deliberately say average since that diet plan did not make me a figure for

competition, not even close; it has brought me into a solid, satisfying form, in the true sense of the words. I decided I was done with slavery. Even though I didn't know what I was doing then, years later and now I am sure that was the best decision I made relating to fitness. I started studying on my own how this famous world worked.

"I HAVE NOT FAILED. I HAVE JUST FOUND 10000 WAYS THAT WON’T WORK" - Thomas Edison I knew nothing and started from scratch, but determined to understand how the human body worked, resolved to learn the principles of nutritionism and determined to succeed. I remember one of the first topics I studied was cortisol. After reading about it, I realized that I was, to the mentioned trainer, in fact a relatively easy task of bringing the body into satisfactory form. Why? Because the moment I reached out to him, my body was largely in starvation mode, thanks to the long and continuous calorie deficit I was in. The workouts I performed three times a day brought my body to maximum exhaustion and high level of cortisol, stress hormone. I starved and exhausted my body so much that literally any calorie surplus, matched with adequate rest, would lead to positive results. I was in a state where my body couldn’t wait to start eating adequate amounts of food and take a break from continuous training three times a day. What is more important than learning about the phenomenon of fitness and nutritionism on a daily basis is the fact that I dared to do all the food experiments on myself observing how every feeding system affected my physical look, energy and mood throughout the day. There is no system I have not tried and it took me a long time to finally put it all together and create a system that absolutely suited me.

Any "diet" I have been on would result in a felling of taking one step forward, two steps back. I quite wandered when experimenting with diet regimens, and honestly, I was more discontent than happy with my body look. All the diets I have practiced implied taking "healthy foods", that is, did not imply consuming the better ones. Although I trained five, six times a week, the look I wanted was missing every time. From the moment I broke off contact with the said online trainer and after several unsuccessful experiments of my own, I gained just over 10 kg. I was seriously thinking of giving up everything and simply accept the dull regime that was prescribed for me, and with which at least I had a satisfying, eye-catching figure. However, I had already stepped heavily into those waters and decided to continue and not to give up until I succeeded. I didn't change the goal, but I had to change the plans that lead to its accomplishment. I remembered the sentence of one of the most enlightened people, a good man and a great actor, Jim Carrey, who said: "You can fail in something that you don’t want, so you might as well take a chance doing what you love." The great wisdom uttered by famous Jim can be applied to all aspects of life and anyone can interpret it in their own way, but one cannot change how motivationally it affected me at that moment. For what was I doing? I was trying to find a solution that will provide me with a nice form, constantly trying to get to that form by eating exclusively healthy foods, one and the same and tasteless food which did not give me the slightest sense of satisfaction. If I was trying everything with "such healthy foods" and failed to achieve the set goal, why don’t I just try with "unhealthy" ones to see where it would take me?

The worst possible outcome could be disappointment with another nutrition experiment, but in this case at least it would be a "sweet disappointment" given the plan included taking all those foods I liked. Of course, I was not foolish to expect that if I enjoyed pizza and ice cream throughout, I could have a muscular body. By then I had already studied a lot about the basics of nutritionism and understood the impact of each macronutrient and had enough confidence to engage in such an experiment. I created my own diet plan made up of the foods most essential for physical appearance but which also included eating dough, sweets and wine. I have refined the plan over time and fully adjusted it to myself. When I managed to lose 9 kg of fat deposits in a month, enjoying my favorite foods and wine, and with that significantly increased strength, I knew I had found a recipe for success and the best formula. I realized that I had created a nutrition system in which I wasn’t deprived of anything, on the contrary. I created a diet system full of cheat meals, and at the same time, a system that guaranteed me a nicely-shaped muscular body.

Cheat mode ON Browsing the internet in search for the information I needed at that moment, I came across one very simple, but probably more significant than others. It concerns losing fat deposits and reads: "The process of melting fat deposits slows down with every intake of any energy macronutrients." It got me thinking and the first thing that came to my mind was: -

"What will happen to my body if I start taking only proteins?"

At the time, I had few unwanted excess kgs so I just wanted to get rid of the fat deposits as soon as possible. I decided to test my own idea to only consume proteins and monitor the whole process along the way, writing down the positive as well as the

negative sides of this system. To accelerate the process even more, I continued to train with the same intensity as before, about five, six times a week. The first results were surprisingly positive! I melted fat deposits at an incredible speed and began noticing visible abdominal muscles after only a few days. However, the "dark side" of all this soon emerged, related to my energy throughout the day. Since I did not eat even one gram of fat or carbs, I started to notice increased drowsiness and sudden energy drop. I deliberately say "sudden" because whenever I came to training, I did my best and as unrealistic as it may sound, I trained with the usual intensity. Energy drop and drowsiness occurred several hours after training. After a few days of living on protein foods and the feeling of satisfaction that I got rid of fat deposits so quickly, it became clear that I needed to get some energy and decided to take a cheat day. I thought I deserved it, and I was relaxed since I significantly improved my physical appearance. Throughout my cheat day I constantly took bakery products I missed the most, sweets and alcohol in the evening. As the day drew to a close, I began to feel unease. Not because some junk food was not sitting very well, and not physically, but mentally. I realized that I, as most people who have ever been on a special diet, got trapped into the vicious circle relating to the thought that every "forbidden" food instantly turned into fat deposits and destroyed everything I had built so far. For such uneasy feeling of mine I can thank the online trainer mentioned, who made me think I only had to eat what was prescribed and nothing more if I wanted to have a nice body look. When the cheat day finally ended, I went to bed disappointed and angry with myself because of all the candies eaten.

To my surprise, I woke up feeling better than ever! I immediately stood in front of the mirror and observed my body and I could not believe that my abdominal muscles were even more pronounced, and the whole body was fresher, more rested and better looking. Not to mention my energy and mood. On a scale of 1 to 10, my energy was at 11. -

"Hmmm this could work", I thought.

It was exactly this event that laid the foundation for the theory and system I developed. Since this was the first time I tried this kind of experiment and after a positive surprise after a full cheat day, I decided to test how far I could go, that is, after how many days of protein-and-vegetable-only diet would I be able to take a cheat day and continue to make progress with my physical appearance. Since the first time I took a cheat day was after six days of the protein regimen and since I significantly reduced fat deposits during that time, now I decided to do the same but after four days, considering I was already pleased with my own look. In the meantime, I continued my education and read more and more about nutritionism and began to understand what exactly went on with the body. To be clear, during protein days I have never been hungry. I just did not weigh the food and had as many meals as I wanted, and ate as much as I could in a given moment. The only difference was I overate white meat chicken and vegetables, but hunger has never been present. Those four days had passed. Already known situation and known symptoms, but I was very pleased with my physical appearance, I tolerated everything relatively well and to overcome the crisis known as the "hungry eyes" even more easily, I kept in mind the fact that the unarticulated cheat day was on its way and that it was all worth it. The cheat day came and it was even more "scary" than the previous one. Abnormal amounts of food, sweets and alcohol in abundance influenced my mood to peak.

This time I did not went to bed feeling unease, but feeling completely peaceful, fulfilled and happy. I finally got rid of mental shackles and really enjoyed every bite of "forbidden foods" throughout the day. I was sure I slowly began to create everything for my own benefit and I just wanted to find out and see how much more I could push the boundaries, that is, whether I could have a cheat day even earlier. Today, I "cheat" with food every third day or, more precisely, every third night, since I prefer eating at night, alone and at complete peace, and I consume wine every day in quantities I want. I neither count calories nor weigh food, I don't restrict wine and I am a slave to absolutely nothing. It took years to recall a powerful feeling of relaxation when consuming my favorite foods. If you remember, I mentioned at the beginning of the book that I had a full fit look throughout the year except in January. I am so sure of my own theory that in January I deliberately give myself the right to make every day a cheat day. For the past two years, whenever January comes, I gain about 10 kg. I still train, but by the cheat day all day all week system. In a month or at the beginning of March, I am again completely tight and the situation is just how I want it to be. I simply know what I am doing and I feel confident to such an extent that I am willing to consciously gain a few kgs if that gives me pleasure at that moment, as I know that I can lose all those kgs in the easiest way. Sounds tempting, doesn't it? Now I will explain to you my diet system in detail and recount what each part of it looks like. With that said, I will guide you through the way you can consume your favorite foods depending on whether you prefer cheat meal, cheat night or cheat day all day.

WINE AND CHEAT NIGHT So, here is what my eating system looks like when I want to get rid of excess fat gained in January. Since I sleep eight hours, I train for an hour and do not have breakfast immediately after getting up, but after doing morning rituals; I found three meals a day option works best for me. But it is an individual thing and you can have six smaller ones if you like. After drinking coffee and going through normal getting up procedures, what follows is my first protein meal or protein breakfast consisting of eight boiled egg whites and a small amount of low-calorie, high-protein cheese. The taste of this kind of meal suits me perfectly so I do not add any vegetables to it. What is more important is the fact that I eat slowly and, on a scale of 1 to 10, the feeling of satiety it provides is 9. Not long after I go to the gym. As I explained earlier, I always do my best in training. With that being said, I will now add that a man who takes the time to go to training but spends it talking or just training poorly is silly. If you can set aside this hour, make sure you spend it best by training hard with as few breaks as possible. Training is followed by a protein lunch, made of pure chicken white meat and usually pickles. The amount of meat is not standard and varies depending on how hungry I am. I rest a little after lunch and when the clock shows that it is past 7 pm, I start to consume white wine and relax until late at night. I mix wine with water to keep myself hydrated and so much liquid complements the feeling of satiety. Dinner is usually just before bedtime and is also made of chicken white meat, selected green vegetables and possibly some more lean, young, high protein cheese. After three days of such a diet, the fourth day takes place as follows:

I get up, have the same protein meal for breakfast and go to training. The training is followed by chicken white meat and after a short rest, it is time to open a bottle of white wine I consume until late into the night, until it relaxes me to the fullest and stimulates my appetite. Now the fun part. The time of day or night when I can eat literally anything I want in unlimited quantities. Heavy cheat time. I usually change a few foods, but here is what a common menu looks like. I just hope you don't get sick just by reading it, and you shouldn't since you are reading this book because you too want to overeat your favorite foods without guilty conscience. After the wine relaxed me and stimulated my appetite, I start with some of my favorite meals, like pizza, bruschetta with various ingredients and spreads, pancakes, a variety of savory pastries and pies, along with cold cuts and yogurt. Quantity is unlimited. I eat until I get bored with the taste. After lighting and smoking a cigarette, I move to the sweet part of the evening. Even though here as well I like to play with the options, it is usually made of ice cream, chocolate cornflakes and some chocolate biscuits. The sweet part grams are familiar to me for the reason I just buy whatever I want to eat that night. What suits me most is usually one kg of ice cream, that is, the whole family pack of ice cream to which I add 500 grams of chocolate cornflakes. I turn on some historical documentary on TV and, relaxed completely, I take bite after bite. By the time I finish with ice cream and cornflakes, about an hour and a half have passed, but it is still not over. After that, in case I did not buy some 300 gram chocolate, I usually move on to chocolate-filled biscuits, a 500 gram pack. When I slowly eat it all, the night is over, I turn the TV off and go to bed. In the morning I wake up completely rested and fresh, content and zestful. It takes me between two and a half and three hours to eat all of the above. These are quality hours spent for this way of eating for more reasons.

In addition to the obvious reasons of taste and enjoyment in food I love, all of the above only benefits my whole body. What really happens to the body is this: First, three days of protein diet make the body constantly consume fat deposits in those days since neither a gram of carbohydrates (in which case the body would consume them first) nor a gram of fat was taken in. So, for three days, the body was not receiving any energy and has nothing else to use as a source of energy except for stocks of own fat deposits. Secondly, after these three days, the body surely enters the "starvation mode" and hormonal functions get weaker; a feeling of irritability and everything that goes with it occurs. If I continued with such a protein system, of course with daily workouts, I would do more harm than good. The body would store its own fat deposits since it "knows" I am in a major calorie deficit these days and "senses" I want to continue with it. What I do with such a rich cheat night is I send a clear signal to the body that everything is fine, that I am not starving and that food is abundant. The body responds to such a signal by complete relaxation now that it "knows" it does not have to store fat as it is not threatened by danger of starvation. Moreover, due to such caloric shock and cheat, the body is so relaxed the following day it will get rid of fat deposits even more easily. The third reason I say it is better to eat the above amount of food than not do so is the fact that by eating so many cheat meals I put all the hormones into normal mode and reset the whole body. The following morning, I feel amazing. I feel so good I can't wait to go training. After such a cheat night, I usually skip protein breakfast, as I obviously wake up satiated. The following procedure is common: training is followed by purely protein lunch with vegetables, white wine and protein dinner.

Cheat night is back on schedule in three days. Exactly how long it takes me to decide what to eat when the time comes. Look, this is a system that is absolutely safe and secure. From the moment I developed the cheat and be fit theory, I have felt better than ever, and I am stronger and quite pleased with my body appearance. Remember that I am an endomorph who is prone to gaining weight and for whom you have learned so far to be the most ungrateful body type. If I as an endomorph have pronounced abdominal and more or less all other muscles all year long, except in January, imagine how this theory would benefit a mesomorph? The ectomorph will have no need for this, since they can have a cheat day every day and still not gain weight; in as many as 99% cases, they will have a well-defined body even then. Plus, not only am I happy with my physical appearance and feel great, but with this system I have significantly increased my strength. When I ate by the textbook and the rules I was prescribed by the nowforgotten online trainer, I lost almost half of my strength I had when I contacted him. With the cheat and be fit theory, though most of today's trainers could not accept that as truth, I became the strongest version of myself. I am 185 cm tall and weigh 81 kg. I deadlift 200 kg, I do squats with 150 kg, and my bench press record is 125 kg which I lifted four times. To remind you, I practice this kind of system that involves three days followed by the heavy cheat night after January, the month in which I usually weigh some 91, 92 kg. Although I was some 10 kg heavier, I could never lift the aforementioned weights then. It was not until I reached 81 kg in one month using the explained system that I set my own records for the exercises listed. So, after that month and when I want to keep the present condition, I use the "two days then cheat night" principle and it suits me perfectly in every sense.

Look, when the cheating day comes, I can turn all those meals into a cheat day all day but I just don't like it and don’t enjoy it. I prefer, when the night is about to end, relaxing and enjoying the food alone at peace. A dear friend of mine, as she watched me consuming white wine, came up with an ingenious name, calling alcohol drinks "cheat drinks". From this point of view, now I have cheat drinks every night as much as I want, and a cheat night every third night. I have to mention that ever since I started this system, I have never taken in a tablespoon of olive oil. I have never cooked rice, for the simple reason that I don't feel like eating it. I forgot the bad taste of nuts, and I used to eat them daily, believing in their miraculous power. I came to the conclusion that all this is just propaganda and that we, as people, accept whatever we are served, so we believe that five tablespoons of honey is healthy and one hundred grams of chocolate is unhealthy. Healthy foods are the ones that suit you and your body the most. Why would anyone think a food described by an expert as "healthy" had the same effect on bodies of all 7 billion people? How come when I was only eating "healthy" foods, consumed five tablespoons of olive oil daily, ate whole eggs and nuts, didn't even have half as much energy I have now? I would be insincere to say that I felt better or "healthier" at that time. There is no need to mention the mental aspect. At that time, I was in a cage, today I am free. The healthiest food for you is one that gives you great energy, boosts your mood and gives you a sense of satisfaction. Nature shows us that everything begins and comes from within. With that said, I would like to remind you of the words written on Emerald Tablet, about 3000 BC: "The things below like the things above, and the things outside like those

inside." If you ate according to a prescribed regimen that only includes "healthy" foods, forever excluding the food you love, how would you feel? Would you be in the mood and truly fulfilled knowing that you give up so many wonderful and delicious foods for the sake of reaching a nice figure to impress unknown beach visitors? Can you look beautiful on the outside if you are dissatisfied and in mental distress on the inside? Can you be in harmony and at peace if you constantly remind yourself why you should not eat your favorite chocolate? The answer is obvious. The man must primarily be satisfied on the inside and then inner satisfaction will reflect on the outside as well. Thanks to this system, I have freed myself from slavery and mental shackles that are very easily and thoughtfully imposed by today’s online and other trainers. The world works so that others always know what's good for you better than you do. It is easy to tell others what and how much to eat. All of the burden falls on the person who weighs and consumes the same food daily and indefinitely, being slave to the belief that as soon as he or she stops eating in such a way, all will perish and the desired physical look will be missing. I give you a choice here. I provide you with the information you need to organize your own diet, in a way that will suit you best. I give you the option of not excluding your favorite foods and I offer you a solution that will never make you slave to a diet for the sake of shape and physical appearance, because the good news is you can have it all!

THE CHEAT AND BE FIT THEORY VARIATIONS In the paragraphs above, I explained my system and expounded the diet that suits me best and brings me the best results. Depending on what and how often you train, as well as how often you want to have cheat meals, I will explain some more variations of this theory that I have personally tried and tested and for which I guarantee success. Here is what you need to do if you want to literally eat what you feel like that day. We can assume you will have breakfast at home, then have lunch at a restaurant and in the evening prepare a romantic dinner for two with mandatory white wine. In this case, make sure your breakfast is purely protein one, because no matter what you eat, it is crucial to eat sufficient protein throughout the day so that the muscles you build would not fade away. Do not take carbohydrates or fat, not even a gram. One of the reasons why you will not be adding energy macronutrients is the fact that the food you order at a restaurant will certainly contain both fats and carbohydrates. When you arrive at the restaurant, check out the menu and order a meal you want. Feel free to choose your favorite food and enjoy it. After this meal, do not reach for nuts thinking they are "healthy snacks". Here you want to consume food that you like, not the one you "must" consume. Again, your imagination is in charge for your choice of dinner. Choose whatever you feel like eating for dinner and dine at peace. To make sure you have taken in an adequate amount of protein throughout the day, it is advisable to include some meat in your choice for lunch or

dinner; it doesn't matter which meat and what you eat as a side dish. If that is not the case and you want to have a pizza or anything that does not contain protein, drink the right amount of whey protein before or after the meal. Protein intake during the day must be met. Approximately 1.5 to 2 grams per kilogram of your body weight, both for women and men, will ensure your protein intake, and if you train it will help form a nicely-shaped body figure. This way you will have two cheat meals every day. However, by not entering any extra calories for the rest of the day, except for a small number of calories from protein breakfast, you can hardly enter calorie surplus. So, you have balanced the situation by not taking carbs and fats at home, but doing it through selected cheat meals. With this variation, I suggest skipping the cake, cookie or chocolate dessert after lunch. Or include it, but then make your dinner is purely protein one. If you still want to eat a dessert after both cheat meals, apply a system where every other day you will only eat proteins. In doing so, you again reach the perfect balance and you can have two cheat meals with all the desserts every other day. If you belong to people who prefer sweets than various dishes like pizza, another option is to have breakfast, lunch and dinner made up of pure proteins every day and you can consume something sweet or desserts after each meal. The above examples are ideal for people who are more or less satisfied with their current form and just want to maintain it. For those who want to melt fat and lose weight, yet do not want to exclude cheat meals or days, a system by which they will only eat proteins for a couple of days and then reward themselves with the food of their choice will be suitable. How to determine how many days it should pass until "cheating"? First you need to decide which option you prefer. Do you prefer having a cheat day all day, cheat night or will you be satisfied by one cheat meal per

day? Logically, if you choose the first option that includes taking your desired foods throughout the day, you need to spend more days eating only protein. If, however, your choice is one cheat meal a day, then less. The good news is that a difference in protein days spent between the options listed is very small. More specifically, it is one day. This means that if you want to use the cheat day all day option, and still melt fat and lose weight, you can give yourself a pleasure of such a day after four days of protein diet. Cheat night can be enjoyed after three, and cheat meal after every two days. I will present another variation related to losing weight and fat, while improving strength and gaining muscles, but it involves the fact that a person has to train hard and with weights, practicing complex exercises as primary ones. This variation involves carbohydrate and fat intake only in the post workout meal, but in unlimited quantities. However, there are guidelines and basic instructions. So, if you want to melt fat and lose weight, you need to have protein breakfast and pure protein dinner. In a post workout meal, you can eat whatever you want, but following this principle: - If you want to eat products made of dough, like pizza and all bakery products, you need to take an adequate amount of meat, or proteins, with the same. In other words, if you want to eat cheese rolls, make sure you consume, let’s say, chicken with them. Eat as much as you can, but no sweets after such a meal. - If you want to consume sugary foods after workout, first take proteins, or eat pure chicken white meat, then sweeten with anything you like. So, when you want to consume salty foods, no sweet treats; when you crave sweets, do not take anything but protein, and after that hop on any favorite

sweet food. I won't ask you about the quantity, eat until you get bored. By the principle above, my twin brother managed to lose 17 kg of fat deposits in about a month and a half. It is needless to say how successful these options are. I have tried every variation and personally witnessed their action. Whatever option you choose, you will make a good choice, because each one works and each one will get you to the results you want. Since the options listed above are related to melting fat deposits and achieving the desired shape, it is very important that after a cheat day, cheat night or cheat meal you return to protein meals until the next cheat. All of this is a success path that leads to getting rid of fat deposits, thereby creating a fit look and a nice body figure. Some of you will get the look they want faster than others, but surely all of you who decide on the cheat and be fit system will reach the goal. The time it will take you depends directly on what and how often you train. People who train hard and intensively with weights, applying the superseries system and training five times per week, are most likely to win the gold medal in that "race to the finish line." The silver medal holders will be the persons who train three to four times a week, performing complex exercises and lifting weights. The bronze medal will go to all those who opt for some easier variants and cardio workouts. I would like to mention once again that by training hard with weights and putting complex exercises as primary ones, not only will you melt fat deposits faster, you will also create, sculpt and shape a nice muscular body. With all that said, the choice is yours. Look, if everyone only ate meat and salad, they would be tight, with no fat and perfectly fit. But don't get carried away by this fact.

Because here we have to and we do take care of how you feel. In addition to wanting you to achieve your desired body appearance, I also want you to feel great every day. I want you to be in the mood throughout the day and enjoy the process. My goal for you is to get the look and the perfect shape you want, but to enjoy the foods you love the most and which today's trainers strictly forbid. To prevent the increased secretion of stress hormone, that is, cortisol, unwanted feelings and bad mood, whatever you do and however you train, even if you do not train, do not spend more than five days eating only proteins. In case you continue beyond day five, even though you would significantly melt fat deposits, all hormones would founder, extra drowsiness and irritability would appear leading to overall fatigue that would slowly but certainly get your body into the starvation mode. As the body "thinks" even when you are for a relatively long time and continually in a calorie deficit, it believes it is at risk due to lack of food or energy and in turn it starts storing the fat it has so it can function for as long as possible. The first thing the body will get rid of at that stage, "starvation mode," are muscles. The human body is the same as any other body in the nature. It just wants to have abundant food, multiply and rest. Training doesn’t even cross its mind; in fact, training is stress for the body. For this reason, when it feels endangered by lack of energy, and muscles require it, they are the first ting it will get rid of. The body does not know what it looks like. It does not know what a nice body is. It just wants to survive. When after a few days of protein diet and sending an alarm, you gladden yourself with cheats, the body "realizes" that everything is fine, that there is more than enough food and, in turn, it starts with even faster fat melting. Simply, the body then becomes joyful and relaxed!

If you even want to eat healthy fats, cook rice and eat nuts, that is, eat by the rules of today's online and personal trainers, and yet you want to have a cheat day once a week, what you need to do is to be in as high calorie deficit as possible during the week. By now you have learned how calorie and macronutrients calculation works so you can make yourself any plan you want to. In order to make cheat day beneficial for you and to keep moving forward, it is important that you spend those six days in as highest calorie deficit as possible and then you can treat yourself with a cheat day all day without fear. Of course, this applies to anyone who wants to melt fat deposits or possibly maintain form. Anyone who wants to gain weight and get extra muscle mass clearly has no need for calorie deficit for the sake of a cheat day. So, to sum up. The cheat and be fit system combines nice and useful. It will ensure fat melting and get you to a fit look and you will not have to weigh every gram of food you don't like and definitely not the one you love. Each of the options offered works. It is just about how often and how much you want to "cheat". To make your "protein days" as easy as possible, though you would not feel hunger, keep in mind that cheat is about to come. During those days, consume any green vegetables with your protein. Use the following vitamins and minerals: -

Vitamin B complex with breakfast 1000 mg of vitamin C immediately after training Zinc with lunch Magnesium before bed

In addition, I also use vitamin E. If you are not sufficiently exposed to the sun, be sure to include vitamin D

that will directly affect your mood during the day. I do not use supplementation with this system; sometimes when I miss the taste of whey protein, I take one scoop after training, but it is allowed, and if you wish you can use it in "protein" days. Amino acids, creatine or whatever comes to your mind; just don’t overdo it with whey protein if it contains carbohydrates. If you want to consume whey after your workout, opt for Whey isolate and make it one scoop. I believe I have explained my cheat and be fit system in detail, and I am sure anyone who applies it will achieve desired body appearance with all the "cheating". Do you really want to be a slave to same foods forever, following a specific diet plan? If your answer is no, the cheat and be fit theory, with all its variations, is the best choice for you. I guarantee you will be delighted and finally realize it is possible to eat pizza and drink wine and have a tight body!

CHAPTER 6

ANYTHING THAT IS TOO SAFE - IS RISKY his chapter is for anyone who advocates world popular diets of today, diets that have taken hold and that are presented as safe options for getting a fit look, as well as for anyone who likes to stick to a precise and detailed diet plan.

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Although rare, I am sure that there are people who do not like pizza, but adore broccoli. Or at least that is how they present themselves. In this chapter, I will refer to the most popular diets of today. Though cheat and be fit has just seen the light of day and I believe it will take the title of the world's most popular diet after some time. The first thing you need to know is that every diet that implies being in a calorie deficit will eventually lead to weight loss results. There is no weight loss diet that is based on calorie surplus. What carries the risk of the usual diets of today is the fact that you eat the same food and that in one moment, and those moments often happen and I personally experienced them, you give it up all and overeat by grabbing all the "forbidden foods". In other words, you send everything to hell. What follows is the inexplicable and pointless guilty conscience. Have you noticed that today all of these tasty but forbidden foods no longer provide pleasure to people? Actually, they do, but the pleasure lasts as long as it takes the person to chew the food. Right after he or she swallows and eats everything, comes the guilty conscience caused by extremely disciplined eating system imposed by today's online and personal trainers. The first thing a person on a special regimen does after eating anything sweet is curse himself. - "Why on earth did I need this" and similar negative thoughts immediately cross the mind.

Whoever opts for a precise eating system planned to details is promptly instructed not to buy anything sweet, not to keep anything "unhealthy" at home, so they do not fall to temptation. All right, the person won't buy a chocolate and put it next to the sink to watch it, but will think of it a thousand times. When emotions finally overwhelm reason and silence the voices telling us not to eat the chocolate, the person will send everything to hell and eat five chocolates. Then ask that person how he or she feels. Unless he or she hasn’t already got into a depressed state. People who are constantly on the regime are so full of rice, broccoli and chicken that ice cream looks like an oasis in the desert. For this reason, I am not a supporter of any slavery to eating. The fitness industry and the propaganda of various companies have instilled fear in people so they fear even the very thought of chocolate, pizza or anything. No one enjoys food and magnificent taste it has any more. The fitness industry and online trainers are turning people into robots. By sticking to the “safe” diets I will list here, you might get the result, but it is only a matter of time before you undo that same result and send everything to hell. I will start with the increasingly popular, but in my opinion, completely senseless, famous Ketogenic diet.

Ketogenic diet Some years back, I personally followed this diet, as well as most others. Today I find people who adhere to it crazy and there is no such thing that would make me follow it again. In my opinion, it is the diet that is the hardest to stay consistent in. It is very restrictive and definitely unsustainable in the long run.

The Ketogenic or Keto diet is a special diet system that implies a substantial reduction in carbohydrate intake, increased fat intake and adequate protein intake. The body uses carbohydrates as the primary energy source. When denied, it seeks an alternative in the form of another energy source and then it switches to fat. This means that, due to lack of carbohydrates, fats take over the scene and become the primary source of energy for the body. In other words, when there are no carbohydrates, the body uses and spends fat. When carbohydrate intake is minimized, the liver develops ketone bodies as a by-product of fatty acid degradation. Since such a system is a shock to the body, people who start the Ketogenic diet feel fatigue, drowsiness and lack of energy within the first few days. After overcoming the initial crisis, the situation improves. It usually takes a couple of days to get into ketosis, but trust me, you will know when you are into it. It was about four or five years ago when I first encountered this diet. I didn't know anything more about it, besides how I should eat and what I should adhere to be successful. As inexperienced as I was, I couldn't figure out why I had some inexplicable bad breath. Years later, I realized what was happening and one of the first signs, and I would say the best indicator that you are in ketosis, is specific metal taste in your mouth. There are various options and gadgets available today to know if you have got into ketosis, such as keto strips, but you will not need additional proof as soon as you characterize your own breath as "weird". By all the rules of the book, in order to pursue a successful Keto diet, proteins should account for 20-25% of total calories on daily basis. Carbohydrates should take up to 5% of your calorie intake, which you would

only take through vegetables. The remaining portion, or 70-75% of your daily calorie intake, should come from fat. Should you opt for this diet, to avoid fatigue, headache and other initial problems Ketogenic diet brings, be sure to include magnesium and do not exclude salt from the diet. However, don’t either overdo it with salt. A pinch or two a day will be enough. With this type of diet, you can consume any meat, fatty or lean, as protein. Then you can consume any type of fish as well as all seafood. Eggs and full fat dairy products too. Fats include consumption of coconut and olive oils, avocados, nuts, and various seeds. However, be careful with nuts because 100 grams contain 20 grams of carbohydrates. Carbohydrate intake on this diet will be exclusively through green vegetables. It is most advisable to consume lettuce, cabbage, cucumber and zucchini. So much for the famous, unimaginably restricting Ketogenic diet. I wonder how and what the concept creator of such a fine diet ate. He probably publicly consumed olive and similar oils, ate only meat and nibbled on carrots, and at home poured spirits over warmed pizza and hot cheese rolls until overeating. Before we move on to the next popular "safe" diets of today, I would au revoir the Ketogenic diet with words: Goodbye Keto and s***w you!

If It Fits Your Macros (IIFYM) This diet is also known as the "flexible diet". From the very name you can deduce what kind of diet it is. At its core is the thought that you can eat anything, as long as it fits your calorie intake and as long as precise macronutrient intakes are observed.

So, it is important that you meet the set protein, carbohydrates and fats ratio, and much less important which foods you will select. If you determined that you will consume 80 grams of carbs a day, you have to respect that. Will those 80 grams be carbohydrates from Nutella or from broccoli, it is of lesser importance in this diet. The same applies to protein and fat. The IIFYM diet has gained worldwide popularity and people on it reported they "did not feel as if they were on a diet at all." However, I do not agree with this view since, although there are no forbidden foods, the person must constantly analyze calorie and nutritional values of foods and weigh them. Whatever you choose to eat, it must fit into the prescribed macronutrient plan. Apart from the constant awareness of calorie and nutritional values of foods, the shortcoming of this diet is the fact that it is very easy to lose the compass. A person who wants to take the prescribed daily amount of carbs from Nutella can very easily take them all already in the first meal. At first, they will feel a strong rush of energy, but very quickly a sudden drop in it will occur so the person will find it more difficult to function throughout the day. The good side is that it is not as rigorous as some, but still, the person must be able to read nutritional values of products and weigh them. I would say nothing more about this diet. The whole concept is that you determine the proper macronutrient ratio and adhere to it, not choosing foods. It is another world-accepted, "safe" diet, in which it is only a matter of time before the person sends everything to hell and instead of the 80 grams of carbohydrates from Nutella, eats the whole jar! Good luck with banging your head against the wall after that.

Chrono diet There it is. The famous Chrono diet.

It seems to me that I have not met a person, especially a female, who didn't tell me with enthusiasm how she was on Chrono diet, asking accompanying questions: - "Have you heard of it?" and - "What do you think of it?" I have heard, and I will say soon what I think of it. However, as here I speak about the most popular diets of today, I have to refer to it and its basics. Interestingly, the first thing you read about the Chrono diet in the internet is that you do not exclude any food, and a couple of sentences later it says it is forbidden to take sugars, cow's milk, yogurt, white flour, pastries, vegetable fats, margarine and honey. Hmmm ... Well, let's get back to its basics. The chrono diet was designed by French physician Alain Delabos in 1986. Over the years, certain individuals, whose names I won't mention for the reason I don't support little refinement of someone else's idea followed by its appropriation as their own, gave themselves the right to revise the "original edition" of Chrono diet so today people do not know whose principles of the Chrono diet they follow. However, the revised editions contain mild changes in the form of one additional snack during the day, but the essence and the concept of this diet has never been changed. Alain Delabos concluded that it was crucial that we combine foods, as well as the time when we consume certain foods. The whole Chrono diet is subordinated to the internal clock, the pancreas function, secretion of insulin and cortisol, as well as enzymes needed for food digestion which find a particular part of the day more suitable. The basic rule of this diet or this diet system is that there should be three meals throughout the day, i.e. breakfast, lunch and dinner, with five hours in between. So, a minimum of four hours and a maximum of six hours should pass between meals.

The original Chrono diet included no snack, and today's revised version, except for breakfast, lunch and dinner, includes one afternoon snack. Chrono diet justifies the famous sentence: "Breakfast like a king, lunch like a prince and dine like a pauper." According to this system, breakfast should be the amplest and before 10 am. It should be made of fat, protein and slow decomposing carbohydrates such as cereals. For lunch, this type of diet involves intake of animal or vegetable origin protein with vegetables. I have kept it for the end, but now I have to mention that by Chrono diet, proteins and carbohydrates cannot go hand in hand. The creator of this diet believes that combining proteins and carbohydrates impedes good body functioning. According to him, the two macronutrients can only be mixed in the morning. Guided by the belief that in the evening our body prepares for sleep, supporters of this eating system imply that dinner should be light. They start with the assumption that fat and carbohydrates or sugars taken in the evening will directly convert to fat deposits, suggesting that this is by no means a good option. For dinner, Chrono diet prescribes protein intake suggesting boiled egg whites, dried chicken and turkey, possibly salads or vegetables that do not contain a lot of starch. With all you have read so far, does Chrono diet seem tempting? I need to mention that the words "Chrono diet" are usually followed by "no calorie counting", so, with that said, the time has come for me to express my own opinion on such an eating system. The chrono diet lovers believe that by eating exclusively "healthy" foods, they keep the situation under control and therefore cannot gain weight. Today, when you tell people something is healthy, they don't question it.

Today's food products are sold by three phrases: - This is a healthy food - This is a lean food, although no one knows what the word "lean" implies - Protein +, although there aren’t even five grams of protein in the product Simply, companies realized that these words increase sales of any food products. What kind of a diet it is where one dares to say you can eat as much "healthy food" as you want, and still lose weight? How many acquaintances do you have that are on the Chrono diet, and yet don't have a fit look, and why do you think this is so? Supporters of this eating system are driven by the belief that chocolate gets you fat, and almonds do not, so by not consuming sweets, they think they can eat nuts as much as they like. Just keep not taking into account the calories that come from these "healthy foods", but don’t be surprised afterward when you stand in front of the mirror and see a boar instead of yourself. What can I think of a diet that involves a hearty breakfast, a mediocre lunch and no dinner, excluding all of the foods any normal person adores? How can anyone in fitness accept the claim of this theory that proteins and carbohydrates cannot be combined in the same meal? My opinion is that Chrono diet is only another "safe" and failed diet of today, whose supporters are fooling themselves they can eat as much as they like every day as long as they do not consume "unhealthy", that is, sweet foods. They eat like oxen and say, -

"The almonds I eat are healthy so I can eat them in unlimited quantities!"

Almonds may be healthy, but just keep on eating them by the fistful and you will soon realize that the weight you gained is unhealthy. Thank you but no thank you, Chrono diet!

8-Hour Diet Another world-accepted, very safe diet I often get questions about; therefore, I have to say something about it. Of all, this diet system is the easiest to explain. It could even be explained in one sentence: "Eat 8 hours, don't eat 16 hours!" Before I give my own opinion on the meaningless sentence above and this diet concept, I must say something more about its basics. So, the brainchild of the "8-Hour Diet" came to the conclusion that you can eat as much as you want and anything you want, as long as it is within an 8hour period and the kilograms will disappear from your body. This means that if you have breakfast at 10am, you must eat the last meal for that day until 6 pm. Before and after this period, you can only consume water, lemonade and sugar-free teas. During the 8 hour eating period, it does not matter how many times you eat. According to this diet, you can have two meals, and you can have ten meals. The choice is yours, as is the quantity and selection of foods. There. This was the easiest explanation ever. However, my intelligence does not allow me to skip commenting the written and express my own opinion on this diet as well. While searching the internet, I came across an interesting piece of information, that supporters of this diet confirm its success and promise losing two kgs within five days. To most people today, that information would be sufficient and crucial to dare and try it. Most people today would believe that the creator of this diet promised losing five kgs in two days. The creator and lovers of such a "safe" weight loss diet believe that the

situation is under control and that the person will lose weight if eating nothing for 16 hours. The fact that in the remaining 8 hours he would eat the amount of food that would satiate half of Africa is of lesser significance. Do you know what a person does when he knows, and the body also knows, he will not eat for a period of 16 hours? Can't wait for those 8 to come! So, when those few eating hours finally come, the person eats whatever he can and cannot. But still, we are convinced by its supporters that this is all fine, tapping us on the shoulder: -

"Feel free to do this every day, no worries. Do not eat for 16 hours so the body will successfully digest everything eaten during this time. "

After a 50-cm-diameter pizza, what follows is a Nutella jar! - "Go on, go on, you are free to do it, just make sure it is within 8 hours." When after a few days of such a diet the person realizes he gained weight to the extent that front door of his home becomes small, the lights turn on and the mental state becomes alarming. Today, people get depressed very easily because of unsatisfactory physical appearance and obesity, so you must be very careful when opting for some type of diet. The "8-Hour" diet is so safe that it is safer to play Russian roulette with 5 bullets in the revolver which can have 6. So much for that. The four diets I singled out in this chapter certainly gained worldwide popularity and the number of their followers is huge so they are included in the list for a reason. There are many more popular diets of today, but the listed four stand out in many respects so I will not write about others. Don't think I have anything against people who adhere to said diets or people who will decide on one of them. I just wanted to, and I did, offer my own honest opinion on Ketogenic, IIFYM, Chrono and 8-Hour Diet, and I stand behind the written.

The choice is yours, but if you choose any of the four selected diets, you will choose wrong if discipline is not the stronger suit of yours.

CHAPTER 7

SEE YOU ON THE TOP

I

am nearing the end of writing, and you are nearing the reading of my first book.

I started writing all this for a single reason. I wanted to help all of you who have always had the feeling of fighting the windmill whenever you wanted to lose weight, because I was one of you. I started from the basics and wrote in a language anyone could understand, with the goal to make even a person who has never met nutritionism and fitness master them completely. In the book, I have listed everything you need to know so that you can choose what works for you and create your own diet plan. If you have entrepreneurial spirit in you, I have provided the necessary information you can use to compile and charge diet plans to others. I have found the formula and recipe for success by which everyone can be fit while treating themselves with frequent "cheating", and for the first time I have presented it to someone. I have never told anyone in detail about my cheat and be fit theory because I wanted to introduce it to the whole world at once, and only two people knew that I was writing this book at all. I wanted to share with you and the whole world everything I came up with after years of experimenting, studying and analyzing all possible nutrition and training systems, hoping it will be beneficial for you and pave you the thorny path of fitness and nutritionism. I hope and believe that everyone, and especially endomorphs, who are dissatisfied with their genetics and body shape, will see how easy it is to have a nice body and be constantly fit, without being a slave to a diet and weighing food for good. With any option you choose, and I believe I have offered enough of them, you will choose well and accomplish the desired, positive result for sure.

I also wanted, through the lines of this book, to explain the way today's online trainers work. I hope I did not sound harsh talking about them, but I just had to convey my own thoughts on paper and I am satisfied with the way I did it. I wrote what I thought, I didn't want to beautify the truth. I would have more to say about those bad, mean or perverted personal trainers, but I reckon I said enough. I think I said as much as you could bear hearing. I didn't want to close my eyes to what online trainers and fitness influencers do today for the simple reason that it is not right and it is not fair. It is not right or fair, because they are not honest and they look at people through the prism of money, instilling the thought that the process of their transformation takes a long time, and even more giving up. They deliberately complicate and stall the whole process to keep their clients as long as possible, continually taking their money. Once again, there are a few honorable exceptions, but they are a minority. With everything I have said about them and their way of doing business, I hope you will no longer fall for stories saying that it takes a long time to get and see the results, because it is really not like that when you know what you are doing. If I as an endomorph can routinely lose a dozen kgs of fat in a month with all the wine and cheat meals, why would any of you think you could not? The process is simple and I believe I have presented it as such. Study the read and you will see that the whole situation is simpler than they present it. Study the read and you will acquire the same abilities as the famous fitness influencers of Instagram. I also write the Cheat and be fit book because I don't want you to go through all the phases I myself had to go through. I don't want you to run experiments on your own body for years to find the right formula, because I still remember the feeling caused by each one of the failed attempts. Like most people, I could stick to the rules and play safe, and accept the plan

I first got and stick to it. But I did not. I did not want to agree to this kind of compromise. I did not want to be constantly on alert and I did not like weighing the food. I did not want to drink only water, teas and sugar-free juices. I did not want to give up so many nice things for a decent physical appearance that will disappear at the speed of light as soon as I break the diet plan. Precisely for this reason that I did not accept this kind of compromise, this book will see the light of day. With that being said, I feel enormous gratitude that everything unfolded the way it did. They have failed to convince me that five tablespoons of honey are healthier than one hundred grams of chocolate. I no longer have guilty conscience when I eat the food I love, which is characterized by society as "unhealthy". I wish you too could get rid of the mental shackles everyone who adheres to a detailed diet plan is in. I too was in the same shackles, but I managed to get rid of them and run away and I firmly believe you too will succeed! Why stick to a detailed prescribed diet plan, when you have just found out about the cheat and be fit theory and all its variations? I want you to be free and relieved any time you want to enjoy a nice dinner and wine because you are entitled to it. I want you to get rid of the voices in your head that remind you why you should not eat your favorite cake after lunch. Freedom is a broad term, but I believe I have set guidelines leading to it, regarding consuming and enjoying favorite food and drink. I left footprints that will, if you decide to follow them, take you to complete carefreeness, attractive physical appearance and a calm, positive state of mind. Throughout the book, I strived to be honest and I was, not caring about what these same online and other experts who will find themselves in these lines will say. I could have mentioned thousands of other topics, but there was no need to, because I find the topics singled out here the most important in today's world

of fitness and nutritionism. I tried my best to explain the most complex processes in simplest terms, and I believe I have succeeded in that. You dare and try, think and continue on your own through fitness and nutritionism. Don't let others constantly tell you what to eat, drink and how to live. You don't have time for that. Nature tells us that we should enjoy the abundance it offers, and you cannot experience all that beauty if you are constantly on alert and in mental shackles because of such a simple thing as food. Nature is perfect. You are part of nature, therefore you are perfect. Relax and enjoy. Enjoy your favorite food and wine. Enjoy the beautiful life you have been given so that you could enjoy. Now I am sure you understood everything the way I wanted you to understand. With that being said, I have nothing left but to finish writing this book. I know all of you can succeed and I believe you will! I would like to thank everyone who took the time to read my first book. I leave you with faith and hope that I still helped you and made your fitness journey much easier. I wish you all the happiness and SEE YOU ON THE TOP!