🏆 How to Handle Weekends Without Undoing Your Progress

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How to Handle Weekends Without Undoing Your Progress

Monday through Friday? Dialed in.

But once the weekend hits, structure fades—and with it, so does consistency.

Here’s how to stay in control without feeling restricted:

• Stick to your schedule: wake up at the same time, have a protein-packed breakfast, and maintain a high water intake.

• Get moving early: Weekend lifts, walks, hikes, or mobility sessions help you anchor your mindset.

• Be selective with indulgences: Pick one meal or event to loosen the reins—don’t let it turn into a 3-day binge.

• Don’t skip meals to “save calories”: It always backfires. Eat well early, so you’re not ravenous later.

The weekend doesn’t need to be perfect. Just don’t let it become a reset button you keep hitting every Monday.

Pro Tip: Why Your “Cheat Meal” Might Be Holding You Back

If your “cheat meal” turns into a cheat day—or weekend—you’re doing more damage than you think.

Here’s how to clean it up:

• Stop calling it a cheat. Frame it as a planned meal—not a binge.

• Don’t use it as a reward for suffering. Build in flexibility without guilt.

• Keep it mindful and satisfying, not extreme. Enjoy a burger and fries, not a fast-food triathlon.

Discipline isn't about restriction—it’s about control. And that starts with how you think about food.

Question from Our Readers:

"What’s the best way to eat healthy when eating out?"

– Martin, 54, from San Diego, CA

Great question—and one that matters most on weekends.

Here’s the play:

Check the menu in advance—have a plan

Start with protein and vegetables—always

Ask for sauces/dressings on the side

Skip the free bread or chips unless you really want them

Pick either a drink or a dessert—not both

Most restaurants can make adjustments—you just have to ask. And when you do, you stay consistent without missing out.

Fit Trivia: Which Hollywood actor dehydrated himself for 36 hours to look extra ripped on screen?

Answer: Hugh Jackman! For scenes in The Wolverine, Jackman cut water for over a day to achieve that ultra-dry, muscle-popping look. Not recommended—but a testament to his commitment to the role, and a reminder that movie physiques aren’t always sustainable or realistic.

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Publisher: Ryan Engel

Editor: Michael Pender

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