Day 17 of 100 Days Muscle Resistance Workout Challenge
Topics: Pay attention to your energy during your workout.
Learning Material
Energy is the invisible “currency” of your training. You may have the discipline to show up, but how much you get out of your workout depends on how much energy you bring into it. Tracking your energy doesn’t mean obsessing over every dip or spike — it means noticing patterns and learning what fuels your best sessions.
Key Insights:
- Energy is Multi-Dimensional – Physical energy (glycogen, ATP, hydration), mental energy (focus, motivation), and emotional energy (mood) all interact. A poor night’s sleep can leave you physically fine but mentally sluggish; a stressful day can drain motivation even if your body is rested.
- Energy Fluctuates Naturally – Science shows our bodies follow ultradian rhythms (90–120 minute cycles of alertness). You might feel powerful at the start of a workout and sluggish halfway through. Recognizing this rhythm helps you time your most demanding exercises when energy is highest.
- Fuel Sources Matter – Your body uses glycogen (from carbs) for quick energy, fat for longer endurance, and protein for repair (not fuel). Skipping carbs entirely may leave you dizzy during cardio, but too many slow-digesting carbs before training can make you heavy. Balance is key.
Real-World Example
Think of your body like a hybrid car. Carbs are the gas for quick acceleration (sprints, heavy lifts). Fats are the steady electric battery (endurance, recovery pace). Protein is the mechanic that repairs the car after the trip. If you only fill one “tank,” you’ll either stall out early or run sluggishly.
My Reflection
Most nights, I achieve a good to excellent sleep score. Because of my naturally low blood pressure, some mornings are harder to wake up, though I usually feel more refreshed once I’ve done my morning exercise.
Occasionally, outside noises like thunder keep me from sleeping, and I notice the sluggishness the next day. I aim to go to bed at the same time every night, which helps me fall asleep more quickly.
Lately, I’ve realized that getting enough protein during the day improves my sleep quality. I also avoid eating after 6 p.m. because it leaves me feeling heavy and less rested the following morning. Going to bed on a full stomach never works well for me.
Today I felt more tired than usual because I didn’t get enough sleep. Since starting resistance training, I’ve noticed that my body craves more rest than before. Importantly, I feel so good about myself.
Biometric data
Change in Weight from Day 1: – 2.2 lb.
Skeletal Muscle: 39.2 %
Muscle Mass: 94.8 lb.
Adjustment Ideas (Strategic adjustment):
- Nutritional tweak: Add a small, fast-digesting carb (like half a banana or a slice of toast) 30–60 minutes before workouts to see if it steadies your energy.
- Sleep awareness: Set a simple pre-bed wind-down (no screens for 20 minutes, light stretching, or reading) to improve sleep quality — energy will often follow.
- Micro-habit: Do your hardest exercise (squats, push-ups, or cardio burst) in the first 15 minutes of training when your natural energy is highest.