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Intermittent Fasting and Bodyweight Workout
Day 20 of my weight loss journey was both challenging and rewarding. I continued my intermittent fasting regimen, a crucial part of my diet plan. I focused on bodyweight exercises for my workout, performing a series of pushups, dips, chin-ups, pull-ups, and horizontal pull-ups. These exercises not only build strength but also enhance muscle endurance and flexibility.
Success at the Plank Challenge
A highlight of the day was participating in the plank challenge at Full Sail University’s Hall of Fame. Competing against individuals of all ages, I secured second place with an impressive time of 5 minutes and 7 seconds. At 56, this achievement was particularly gratifying, demonstrating that age is just a number for fitness and endurance.
Pull-Up Challenge Participation
The day before, I participated in a pull-up challenge held by the Veterans Student Union. I completed 15 pull-ups, placing me in the middle of the pack. The winner achieved 27 pull-ups, with a couple of participants completing 20. This event highlighted the importance of continuous improvement and staying competitive.
Diet and Nutrition
My diet for the day is blended protein and fruit, and I am continuing my intermittent fasting. I consumed a protein shake, banana, watermelon, blueberries, and grapes. The combination of protein and fruit is gaining popularity due to its numerous health benefits. Protein helps muscle repair and growth, while fruits provide essential vitamins, minerals, and antioxidants.
Benefits of the Meat and Fruit Diet
The meat and fruit diet often talked about in fitness circles, offers several advantages:
- Nutrient Density: Both meat and fruit are nutrient-dense, providing a range of essential nutrients needed for overall health.
- Protein Intake: Meat is an excellent source of high-quality protein for muscle maintenance and repair.
- Antioxidants and Fiber: Fruits are rich in antioxidants that combat oxidative stress and fiber that aids digestion.
- Simplicity: This diet is straightforward to follow, reducing the complexity of meal planning.
Managing Sleep Amidst a Busy Schedule
Despite the busy schedule due to the Hall of Fame events, I maintained my sleep schedule, aiming for 9 pm to 6 am. Most nights, I wake up around 5 am. Sleep has always been a challenge for me; I naturally sleep about 4 hours a night without effort. However, understanding the profound impact of sleep on muscle recovery, metabolism, mood, and overall performance, I consciously try to improve my sleep habits.
Current Weight and Future Goals
I weighed in at 171.1 pounds today. With 34 days until my vacation at Sandals Resort in Barbados, I am more motivated than ever to continue my weight loss journey. I aim to optimize my diet, exercise, and sleep to achieve the best possible results.
Conclusion
Day 20 was a testament to the importance of resilience, flexibility, and dedication in a weight loss journey. By balancing intermittent fasting, bodyweight workouts, and participating in fitness challenges, I am pushing myself towards better health and fitness. Preparing for my upcoming vacation, I remain committed to my goals, understanding that every effort counts in pursuing a healthier lifestyle.
