One of the things that continues to bother me is that any workout without jogging is not resulting in weight loss. The past two sessions of this nature were really bad. I did a situps-only workout a few days ago, and it was a disaster. I rose by .7 kg. And the time before that, I rose .4 kg when doing calisthenics that did not include any jogging.
The good news today is that I did lose .2 kg after doing another 45-minute calisthenics exercise session. As with the other good days, though, this was a small weight loss. What really has killed me is that my days with weight gain are often terrible, while my good days are just so-so. So as it stands now, I have to continue my active slate of jogging sessions to maintain my weight.
I have never had one great day of weight loss by doing a calisthenics workout (pushups, situps, and similar nonjogging exercises). There is simply no evidence yet that I can maintain my weight without running.
Obviously, I cannot promise what kind of results you would get with any particular exercise routine. The important thing to learn here is that some people MUST engage in regular running sessions or a similar activity that raises the heart rate to at least a moderate level to expect to lose or maintain weight. It’s not clear what percentage of people have to do this. But it’s clear that I am one of them. And obviously, at least some percentage of people are going to have an experience just like me.
For now, I will continue to do these nonjogging sessions because of the other benefits involved. But I am proceeding with any delusion that I can prevent weight gain without jogging. It’s just out of the question for me at this point.
Now, this doesn’t mean you have to do runs just like me. I run all around town on the sidewalks. Some people find this boring and would rather do something else. For example, if you play basketball with some people, that could achieve similar results. What you want to do is raise that heart rate and keep it up for an extended period of time. How long depends on whether you are at low, moderate, or high intensity. It is possible to have shorter workouts with high intensity. I could only say that working out for 30 minutes or less has not been good for me even if approaching high intensity. Get my Pentamize book and learn exactly how to track your diet and exercise so you can determine for yourself the duration and intensity you need for your weight-loss or maintenance goals.
Mixed Workouts With No Jogging (these all last 45 mins)
total +.7 kg
average .1 kg of weight gain in 7 sessions