The Cheating Diet

By Plamen Minkov

My story:

When I was just 13 years old, I felt horrible due to how I looked. Then, I said to myself, "Enough is enough!" I began educating myself and have made impressive results over the years of eating and training right. Now, I want to share all of my knowledge and help as many people as possible achieve their dream body at any age!

Content of the book:

• Knowlegde аqcuired from years of experience, that will change your life
• Important advice that will make your adventure to your new "YOU" easier and even more exciting
• Guide on nutrition and training
• Professional weight loss guide
• Professional muscle building guide
• Rules for a healthier and happier life
• Guide on how to calculate calories and macroes
• High quality-printable Ebook

Who is this book for?

• If you want to change your life entirely and become more healthy and happy, this book is for you
• If you are afraid to start because of lack of knowledge, this book is for you
• If you are tired of the nonsense on the Internet and you want all the information simply listed in a step-by-step guide, this book is for you
• If you think you are too young to start, this book is for you
• If you think you are too old to start, this book is for you
• If you think there is no real way to obtain your dream physique, this book is for you, because it will change your opinion
• If you have already started your fitness journey and want to do it the best way possible, this book is for you
• If you want to start eating the right way, but don't know how and what, this book is for you

• Language: English
• Publisher: Plamen Minkov
• Release date: Jan 17, 2022
• ISBN: 9798201482596

Plamen Minkov

Plamen Minkov is an experienced fitness and sports instructor who has been in this niche for quite some time now. His purpose is to help other people change their lives for the better. The author shares great and vital knowledge in the book "The Cheating Diet," with the idea of changing the unhealthy society of today. He has made lots of noticeable progress and has helped many people achieve their dreams along his journey, both in fitness and in self-development. This book consists not only of training and nutrition information and invaluable secrets, but also of psychology and rules for achieving the right mindset for success. Born in a small but glorious European country named Bulgaria, he manages to turn himself from a teenager with no ambition and purpose in life to one of the most driven people in the world. He succeeds in changing his life entirely in every aspect. Plamen started his fitness journey at 13 and believes that this is definitely one of the best decisions he has ever made, and claims this was the only way of achieving a great destiny. He says, "If I can change my life, so can you!"

Book preview

CHAPTER I

ESSENTIAL KNOWLEDGE

WEIGHT LOSS

In order to loose weight you don’t have to starve yourself. All you need is to be in a small calorie deficit. This means that you will only have to consume 100 calories less than your maintenance calories. From there on you can start increasing the deficit, but VERY STEADILY, AND SLOWLY, until you are happy with your new body weight, and body fat. Many people tend to reduce their calories too drastically. Yes, you might have some results at the beginning, but this is highly unsustainable. Even the most disciplined person on Earth can’t do it. Immediately after you quit, you will rebound (regain all the weight back), and your motivation will fly away through the window. The right way to do it is to decrease your calories very gently, and slowly.  You also need to have a good eating plan, consisting of healthy, but delicious foods, that way you will never miss the junk food again. I recommend you check my eating plans after you finish this book. You can simply send me an email at [e-mail], and I will send you the link to my plans.

I want to emphasis that your diet/eating plan should not consist of food you don’t like, because you will quit eventually, and all the progress will be left in the dust. Actually, the term diet is not exactly right. The better way to call it is an eating plan, because it’s not for a limited time, it’s for life!

THE BAD WAY TO DIET

The majority of the people who try to loose weight get on a diet with the intention of loosing excess body fat, as soon as possible. They cut their calories literally in half, or even more.

Example: maintenance calories: 2000  New Dietcalories:  1000 to 700.

This is a huge mistake. Please for the Sake of fitness, stay away from this kind of dieting. What exactly happens actually. Let me explain why this is so bad for you. You start eating less. Doesn’t matter what or how you just cut your amount of food and therefore the calories are being reduced too. What happens next is you start seeing results. For the first 1 or 2 months you make a really impressive weight loss. The numbers on the scale are crazy. You feel amazing but deep down you are not happy because of the miserable food and meals you have to consume. Eventually you quit and all of the body fat gets back in an even bigger amount.

Another huge mistake is when people want to loose weight just for summer. My heart hearts every time I hear someone saying Oh I can’t wait to get ripped for the summer or Next summer I will be working out or I will start training but for the next summer because this year’s is too soon . This is nonsense. Stay away from these kind of plans and fitness gurus who are preaching this method. All they are doing is to attract you with this impossible and irrelevant imaginary idea.

THE RIGHT WAY TO DIET

Now I want you to forget about all the fast results diets or the easy magical formula to lose 20 kg in one week and focus on the reality. And the reality is that it’s going to be hard. It will take effort. But it’s possible and really worth everything you have put in.

The right way to diet is, as I explained earlier, to just decrease your maintenance calories by 100 to 200 calories and eat that amount for a while. Then, after let’s say a month, decrease them again by 100 calories. Approach your weight loss gently and gradually, just like I do in my eating plans. By doing that, you will see results without the danger of quitting due to eating close to nothing and starving yourself. Remember, your goal should not be to get

healthy and fit just for the summer or in 2 weeks. Your goal should be to stay fit and healthy your whole life without thinking about how quickly it will happen. Trust the process and remember the information written in this book and you will be a different human a few months in. I promise!

ESSENTIAL KNOWLEDGE

Use as little cooking fat as possible because it is high in calories and you won't believe how quickly they add up.

Don’t forget that healthy foods can be high in calories too. The ideal diet consists of well-balanced foods.

balanced and varied diets. For example, you should consume enough protein every day and eat at least 1 vegetable or fruit per meal. The rest of the calories can be used for carbohydrates or fats, and it’s all your choice. Although, I recommend sticking to healthier options just like in my eating plans.

A really useful tip for weight loss is to consume foods that are low in calories but high in volume. For example, e vegetable They have little to no calories and can fill your stomach easily in order to not feel hungry. Remember, starving is not the key!

Stay hydrated throughout the day. Water really does wonders for our body, mind, and health. It can even wake you up better than coffee. It may sound like a cliche, but trust me, drink enough water. A good amount for women is 1 to 2 liters, and for men it is 2.5 to 4.5 liters.

MACROES

Now, It’s time to discuss macros. If you don’t know what this is, don’t break a sweat. You will learn about this and much more till the end of this book. Macros are the main particles