Unfortunately, lack of time and gym membership often prevent people from executing their exercise routines. A gym rat like myself is stuck in one of those situations sometimes as well. Here’s my today’s workout while being away from my gym:

• 20 minutes of outdoor jogging
• 2 sets of push-ups, do each set until failure
• 2 sets of backward dips, do each set until failure

Total amount of time spent: 30 minutes.

This is not what I call a great and sufficient workout. But at least I burnt some burger fat off from my Memorial Weekend feast.

Oh yeh, don’t forget to eat healthy for rest of the week before you can plan another “cheat meal”.

Just like you, I need to unleash my appetite once a week and stuff myself until “full-full”, not recommended for weight loss diet. To ensure myself not feeling guilty and bloated after a big meal, I choose eating large amount of foods that are high-fiber, low-fat, vitamins and minerals sufficient, and have lean protein. Yes, I am telling you that you are allowed to be a kid again and gorge down as much food as you wish once a week, but just make sure you are “cheating” with nutritional foods.

I also recommend choosing breakfast as the “cheat meal” because your body burns up the most amount of calories during the day. To show some appreciation for my friend’s hospitality, I decided to cook a feast for him and his roommates this morning. Here’s my menu:

• Tumaro’s green onion tortilla wraps with smoked salmon, grilled red bell peppers, fresh basil omelets, Dijon mustard, and part-skim mozzarella cheese
• Grilled plum tomatoes sauteed with black pepper and dried oregano leaves
• Pan-seared (with cooking spray) mushroom sauteed with black pepper
• Oatmeal with skim milk and cinnamon powder
• Fruit salad: pineapples, cantaloupe, grapes, and kiwis
• Beverages: Skim milk and coffee (I prefer black coffee by the way. Can you imagine the amount of sugar one consumes even if he puts only one teaspoon of sugar for every cup of coffee? That’s at least 365 teaspoons of sugar a year from drinking just a cup a day!)

Enjoy the Memorial Day cheat meal and be ready to work tomorrow!

• Pull Ups: 4 sets of 10 reps with 10 seconds of rest between succeeding sets
• Barbell Bench Press: 4 sets of 10 reps started with 165 lbs. and decreased 10 lbs. in succeeding sets with no rest between sets
• Dynamic Squat: 1 set of 20 reps with 135 lbs.
• Barbell Shoulder Press: 4 sets of 10 reps started with 95 lbs. and decrease 10 lbs. in succeeding sets with no rest between sets
• Dumbbell Lunges: 2 sets of 25 (each leg) holding 20 lbs in each hand, took only 30 seconds of rest between the two sets
• Dips: 4 sets of 10 reps with10 seconds of rest in between succeeding sets
• Biceps Superset: 1 set of 10 reps of Hammer Curls followed by 1 set of 10 reps of Barbell Curls, total 2 sets of the combination
• Triceps Superset: 1 set of 10 reps of Closed Grip Bench Press followed by 1 set of 10 reps Diamond Push Ups, total 2 sets of the combination
• Abs: 2 cycles of upper, lower, oblique exercises with bosu
• Cardiorespiratory: 15 minutes of treadmill - cross training mode