That's right folks, rest days count just as workout days count. Even athletes like Tim Tebow know this. I feel like many people think that a rest day doesn't count but it most certainly does. Having a rest day is critical for muscle recovery and to allow your body to re energize for your upcoming workouts. They are important to the overall success of your workout plan.
For me, rest days are random. Living a busy schedule (like most everyone)it is easy to get a rest day in but the time of the week which that rest day is changes from week to week. However, I still manage to get a rest day in each week. So people workout 8 days in a row and then take a rest day, others 9 but whatever works for you is what is important. If you work long hours or commute far to the nearest gym, maybe a weekly rest day is what works best for you. Just pick your day and go with I!(haha) In terms of nutrition, many theories exist that you should 'treat' yourself once a week and that it is critical to your overall long term success of healthy eating and exercise to avoid deprivation. Now, I am not saying go out and have a piece of cake whenever you crave it. All I am saying is that when you feel you need to fuel your craving, do it...in moderation! Others say "cheat" days are not good for your metabolism and your body.
Treat yourself (not McDonalds) to something you naturally crave. For example, if you naturally crave carrot cake (like me) have a piece of it and enjoy it. Depriving your body of what you crave may work short term but in the long run it may set you back in terms of overall social, physical and emotional health due to deprivation frustration and/or what I can "nutrition burnout".