Day 3 my attempt to help answer the question: Is the 21 Day fix for men too? I continue to follow the program and workout schedule exactly as designed by Autumn Calabrese. I hope to see a reduction in my body fat percentage coupled with a little weight loss. Many people, both men and women alike have achieved amazing results in the test groups, and now some of my clients are also seeing results on the program! It is my turn now, I want to get my abs to make a more defined appearance!
Day 3 of the 21 Day Fix:
Today was day 3 on the 21 Day Fix Schedule. I slept really well again last night. It helps to have an active day with a good workout. I woke up today at 5:40 AM. My legs were still a little sore from Monday’s 21 Day Fix – Total Body Cardio Fix workout. But once again, sore muscles are a sign that my muscles are repairing themselves and getting stronger. I love the feeling of being sore after a workout. It is a great sign that you pushed hard and you are making progress.
Day 3 at home DVD workout: Lower Focus
The 21 Day Fix day 3 workout is the 21 Day Fix “Lower Fix”. This workout has a heavy focus on the lower body. Basically it is a leg day. One of my favorite days since it is really important to strengthen your legs, and not just the upper body. Autumn Calabrese instructs you to select both a light and a heavy weight (or resistance bands if you don’t have weights). I selected 10 pound and 20 pound dumbbells for my weights, but only used the 20 pound dumbbells. I started all of the exercises with my heavy weight and never had to switch to my light weight. I was close on a couple of exercises but I was able to push through and really get a good burn in my muscles.
The workout was right around 30 minutes long started out with the same warm-up used in the Total Body Cardio Fix and Upper Fix workouts. I then proceeded into the meat and potatoes of the workout. Each exercise is 1 minute in length, and worked over my legs pretty well. The moves burned more than I expected, and I would say that 20 pound dumbbells was just about perfect for me at this stage. After 5 rounds of 2 exercises each repeated twice with a 20 second break between exercises. The workout ends with a 2 minute burnout in the plank position, then a 3 minute cool down to stretch and bring your heart rate down. My legs were weak when I finished and tried to walk up and down the stairs this morning, so this was no joke.
For beginners or those dealing with an injury, all of the workouts in this series have a modifier performing the exercises that you can follow until you are ready to do the workout with proper form for the entire 30 minutes. This is a great plus in these workouts, as anyone can do them, even your kids!
Through 3 days of the 21 Day Fix, I am impressed with the workouts and I feel great! In addition to the 21 Day Fix scheduled workout, I also took two 20 minute walks during my breaks at work.
Today’s Fitness Stats:
- My average heart rate during Upper Fix workout: 142 BPM
- My max heart rate during Upper Fix workout: 176 BPM
- Calories burned during Upper Fix workout: about 380
- Steps on fitbit pedometer during Upper Fix: about 550
- Total steps count today: > 12,000 (it was a little cold and windy, so I was not able to walk as much as I would have liked to. My daily target is 15,000-20,000)
Nutrition: Day 3 of the 21 Day Fix:
Once again, other than supper, I ate a very similar menu to days 1 and 2. During a busy work week, this just makes sense and helps me stay on track. I am trying to keep it simple in the first week and then hope to expand in the second and third weeks. I started the day off by drinking Tropical Strawberry Vegan Shakeology blended with ice and water. I added a slice of dense 100% wheat toast topped with homemade almond butter. I ate a medium size apple and a small mandarin orange for my morning snack. I made another delicious salad with chicken breast and vegetables for lunch. I used one of the 5 chicken breasts that we baked earlier in the week. I just love grilled chicken breasts with a light seasoning (I used the 21 Day Fix All Purpose Seasoning recipe to season the breasts). For my afternoon snack I enjoyed cherries, raspberries and raw almonds. My supper consisted of pork tenderloin with mashed potatoes and tsp butter, sauteed veggies and cottage cheese. See my 21 Day Fix daily nutrition checklist below:
Once again, I drank my 80 ounces of water to stay hydrated and maintain that full feeling. Finally, even though I do not believe in taking vitamins since they are man-made, synthetic, and potentially unsafe, I took a multi-vitamin and Lutein. I prefer to get my vitamins naturally from Shakeology and natural foods. I really appreciate how this program simplifies the eating process and eliminates the need to count calories. Instead the 21 Day Fix includes color coded containers to determine your portions throughout the day. I find this to be much easier than counting calories.
Click on the image below to see my 21 Day Fix – Day 3 nutrition checklist:
Day 3 Mood & Feelings:
Overall, day 3 was just as good as the first 2 days. I got a good leg workout workout in and followed the nutrition plan as designed by Autumn Calabrese. Even thought the weather was cold and dreary I still had plenty of energy to get through the work day and the evening with my wife and kids. I am impressed with how full I feel on this eating plan even though I am eating at a calorie deficit. It is truly amazing what clean eating and real food can do for the body.
In addition to the 21 Day Fix scheduled workout, I also took two 20 minute walks during my breaks at work and today.
Take the time to prepare a few meals ahead of time. Prepare you meals the night before, or take a day on the weekend to at least prepare you lunches ahead of time. This will help you make good choices and avoid temptation since you have a plan and know what you are going to be eating before you start reaching for things you shouldn’t and eating mindlessly. We decided to make chicken breasts, quinoa, and hard boiled eggs to have on hand for the week to speed up prep times. We also made extra pork chops, steak, and pork roast at supper each night so it would be available to us to use throughout the week. The more you can simplify your food prep, the better chance you will have at seeing success with the 21 Day Fix, or any program for that matter! It all starts in the kitchen!
Check back tomorrow for my Day 4 experience!