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Morning Routine: Warm-Up with Bodyweight Exercises
Today marks the 36th day of my weight loss challenge, and I’m excited to share my progress and strategies with you. This morning, I kicked off my routine with some bodyweight exercises to get my blood flowing and muscles warmed up. I performed a series of pushups, pull-ups, sit-ups, and lower back raises. These exercises not only served as a warm-up but also helped in maintaining my overall body strength and mobility.
Compound Lifts and Progressive Overload
After my warm-up, I headed to the gym to focus on compound lifts, a core component of my workout regimen. The compound lifts I performed included:
- Bench Press: 3 sets of 8 reps
- Deadlift: 3 sets of 8 reps
- Leg Press: 3 sets of 8 reps
- Shoulder Press: 3 sets of 8 reps
- Back Row: 3 sets of 8 reps
I continue to apply the principle of progressive overload, incrementally increasing the weight or number of reps in each session. This approach has been crucial in building my strength and improving my fitness levels. By consistently challenging my muscles, I ensure they adapt and grow stronger over time.
Post-Workout Conditioning
To wrap up my workout, I incorporated some explosive moves to enhance my cardiovascular fitness and agility. My post-workout conditioning included:
- Broad Jumps: 2 sets of 60 meters
- Sprints: 4 sets of 60 meters
- Battle Ropes: 3 sets of 30 seconds
These exercises are excellent for boosting my metabolism and improving my overall athleticism. Strength training and high-intensity conditioning have been instrumental in my weight loss journey.
Nutrition: Pre-Workout Boost and Balanced Meals
Understanding the importance of nutrition, I made strategic changes to my diet to support my workouts better.
Pre-Workout:
- Coffee: I had a cup of coffee before heading to the gym to enhance my energy and focus. I recently watched a video titled “Caffeine, Energy Drinks & Preworkout: Key Insights, Risks, and Benefits,” which provided valuable insights on using caffeine to get a better workout. This encouraged me to reintroduce coffee into my pre-workout routine despite my usual intermittent fasting schedule.
- Blueberries: For an extra energy boost, I had a handful of blueberries. Their natural sugars provided the quick energy needed for my explosive post-workout exercises.
Breakfast:
- Greek Yogurt and Fruit: After my workout, I enjoyed a nutritious breakfast consisting of Greek yogurt mixed with cherries, grapes, cranberries, and mango. This combination offered a good mix of protein, vitamins, and antioxidants to aid recovery and keep me energized.
Lunch:
- Chicken Drumsticks and Air-Fried Potatoes: For lunch, I had two chicken drumsticks and some air-fried potatoes. This meal provided the necessary protein and carbs to sustain me through the day.
Intermittent Fasting and Fat Loss
My eating window closed at 12 pm, adhering to my intermittent fasting schedule. From 12 pm onwards, I fast until the next day, allowing my body to burn fat more efficiently. I find that not eating for the rest of the day helps me stay disciplined and accelerates my fat loss.
Reflecting on the Journey
Overall, today’s routine was highly effective and left me feeling stronger and more energized. Reintroducing coffee before my workouts has significantly improved my performance, proving that small adjustments can have a substantial impact. The combination of compound lifts, bodyweight exercises, explosive conditioning, and a well-balanced diet continues to drive my progress forward.
As I continue this challenge, I’m motivated by the results and the knowledge that I’m making sustainable changes to my lifestyle. Each day brings new opportunities to learn, adapt, and push my limits.
Stay tuned for more updates as I continue my journey to better health and fitness!
