Just completed day 5 in my attempt to help answer the question: Is the 21 Day Fix for men? I am continuing to follow the eating plan and workout schedule exactly as designed by Autumn Calabrese for 5 days now. My overall goal from this program is to reduce my body fat percentage and reduce some of that stubborn back fat! To date, this program has helped both men and women achieved amazing results! Some of my clients are also seeing real results and picking up on things they can add to their lifestyle along the way! It is my turn now, I am determined to get the abs I want!
Day 5 of the 21 Day Fix:
I stayed up a little later than usual to watch a movie last night, “Captain Phillips”, I thought it was a pretty good movie. I got about 7 hours of sleep last night and woke up today at about 7:00 AM since it was a day off from work.
Day 5 at home DVD workout: Lower Focus
Day 5 on the 21 Day Fix workout calendar is “Cardio Fix”. Let me tell you, this was a good one! It is about 32 minutes long including the warm-up and cool-down. This is an all cardio workout that will make you sweat and the your muscles will burn. You will feel accomplished when you finish this one. I would say it is actually comparable to some of the Insanity workouts, but not quite as intense or as long. Don’t let this scare you, because just like all workouts in the 21 Day Fix program, there is a modifier to help with those moves that may be too difficult for beginners or too painful due to past injuries or physical limitations. I wore my heart rate monitor and pedometer today, and wow am I glad I did! You can see my numbers in my summary further down this page.
This workout has 4 rounds of 2 exercises with each exercise done twice. Each exercise is roughly 1 minute with a 20 second break between each one. There is a really short burnout at the end that lasts just over 1 minute. Then you get about a 3 minute cool down and stretching period and it is over. In addition to the 21 Day Fix scheduled workout, I also took a long walk and stayed fairly active get get some additional steps in. Walks are great for the mind and body.
Through 5 days on the 21 Day Fix, I can honestly say I continue to be impressed with the workouts and I feel great!
Today’s Fitness Stats:
- Average heart rate during workout: 154
- Max heart rate during workout: 182
- Calories burned during workout: 500
- Steps during workout: about 2,100
- Total steps count today: > 12,500 – (My daily target is 12,000-20,000)
Nutrition: Day 5 of the 21 Day Fix:
Since I was home all day and not at work, I was able to change up my menu a little more. I had some time to prep during the day so I made a southerstern skillet for lunch and went to a Mahi Mahi taco with cottage cheese for supper. It certainly helps to have more time available to prepare for meals. For more information on what I ate today, click the image below.
I drank over 80 ounces of water to stay hydrated and maintain that full feeling. The clean and healthy foods also help to keep me full, and I find that my cravings are all but totally eliminated. This program really makes it easy to stay on target. I continue to 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 5 nutrition checklist:
Mood & Feelings:
Overall, day 5 was another great day! I completed my workout before 8:00 AM. I followed the nutrition plan as designed by Autumn Calabrese. I had plenty of energy to get through the day and to stay awake to enjoy some family time and watch “The Nut Job” with my wife and kids. I continue to be pleased 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.
I recommend taking some time to prepare a few meals or at least the more complicated parts of your meals ahead of time. Think through your meals the night before and come up with a game plan for the coming days. Consider taking a day on the weekend to prepare you meals ahead of time. This prep time will help you make good choices and avoid temptation. When 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 life is so much easier. We try to always have prepared chicken breasts, quinoa, and hard boiled eggs on hand for the week to speed up prep times of our meals. We also make a little extra food at supper each night so that we have healthy leftovers 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 6 experience!