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Obi, how important is it to eat cheat meals when you are dieting?

Cheat meals are very important when you are dieting. Use them as a reward for eating healthy five days a week—but please consume within moderation, and no more than twice a week. Cheat meals also help replenish your body with more carbs and fats. The best way to cheat is to pick a day and have two cheat meals on the same day. This helps increase your metabolism. When you return to your diet, your metabolism should still be elevated.

Please remember that weight gained from a cheat day is just water from eating extra carbs. The main reason is that your body is being deprived of carbs and fats during your diet, so it’s good to replenish them. Cheat meals should always consist of those foods that aren’t in your diet. So if chicken is in your diet, please don’t eat chicken for your cheat meal. Never forget that cheat meals are a good thing. Along with eating healthy and implementing a sensible workout, they help you reach your fitness goals.

Obi, I am trying to figure out how often I should train my abs and what should I do to make them pop out.

If this is your weakest body part, I would advise training your abs every other day. Try to keep these exercises simple. Some basic ones I perform are sit-ups, crunches, leg raises and broom twists. Do about two to three exercises every other day and give yourself about 45 seconds rest between each set. This minimal rest amps up the burn of the exercise so you completely exhaust the muscle.

When working each rep, be sure to contract your abs so you can really feel the workout. If you can’t feel your abs working, you aren’t exercising correctly. Always remember that a man’s abs won’t truly reveal unless your body-fat percentage is ten percent or under. Women need their body-fat percentage to be 12 to 14 percent and under. Great abs don’t come from doing 1000 sit-ups a day. They appear once you lower your body fat.