Day 46 – Is Exercise Mandatory To Lose Or Maintain Weight?

My results for Day 46 were a weight gain of .3 kg on a break day. This is a very typical result for my exercise break days. Note that this is not a cheat day. I ate a reasonable diet. By “break,” I only mean that I did not exercise. My final weight was 74.9 kg, up from 74.6.

I have been taking a break day during maintenance mode about once a week. Unfortunately (or fortunately if you look at it a different way), exercising this much is an apparent requirement for me to maintain my current weight level. I am just about 5 pounds into the BMI overweight range. But I don’t personally consider that to really be overweight. So I don’t care about that. What I do care about is making sure that I don’t start gaining weight again.

Right now, at 46, I am in the best shape I have been since I was about 30 years old. There’s no going back to being lazy for me. It’s in my blood now. And I simply refuse to gain a bunch of weight again. The only thing that would push me to that lifestyle again is a medical condition that is completely out of my control. As long as I am in control, I refuse to go back to being obese. There is just nothing positive to it.

Today just seemed like a good time to take a break. So I didn’t work out at all and tried to limit myself to a decent amount of food intake. I didn’t count calories, which is not my normal practice and not how I lost almost 70 pounds with Pentamize tracking. But I do know from experience that I eat roughly 2000 calories a day.

In my book, I definitely do not teach people to not count calories. But I focus on weight tracking, which can also include food weight. Get my book to learn my entire tracking method.

I will give you one important piece of advice about USDA calorie guidelines. Simply put, DO NOT TRUST THEM as the be all and end all to dieting. I have eaten substantially less than recommended calorie counts before and still gained weight. You must track your own results and not rely on a government or other medical chart that tells you how much to eat. These are necessarily based on average figures and say nothing about you on a personal level. My Pentamize book shows you how to track for your own success.

As for me, I continue to do poorly on break days. Today, I gained another .3 kg. That makes for a disastrous average of .34 kg of daily weight gain over the 5 break days that have been recorded during this Pentamize maintenance-mode blog. Looking at this, you can easily see why I have no choice but to maintain a regular exercise schedule. It appears to be impossible for me to maintain weight unless I stay physically active.

This is what bugs me about diet books or plans that claim you don’t have to exercise. There is no way that I am overeating. I actively use psychological and other techniques that helped me lose about 70 pounds. And during that entire period, I gained weight on days with little to no exercise. This is not just during maintenance mode. It also occurred during full weight-loss mode. I have absolutely proven that my weight goes up when I don’t exercise. So I would be very skeptical of any diet plan that says exercise is not necessary. It might not be for you personally. But if you are the average person, you are running a huge risk by not establishing an active workout schedule.

Days With No Workout
+.6 kg
+.2 kg
+.3 kg
+.3 kg
+.3 kg
total +1.7 kg
average +.34 kg in 5 days

Small Weight Gain On Day 45 Of Pentamize Weight Maintenance Mode

Day 45 Results:

1. I did a 45-minute nonjogging workout.
2. I lost approximately .2 kg during the session.
3. My final weight was 74.6 kg. That is a small weight gain of .1 kg.

After 2.5 hours of jogging the last 2 days, it’s time to step back from running today. So it’s the perfect time to do a hard mixed workout. My new 45-minute workout is good for this since it involves no running.

Once again, I just didn’t feel that well, with a little more pain from gallstones. So the afternoon workout never got done. The good part is that I am doing well on maintaining my weight. I was still at only 74.7 or so in the early afternoon. And at 6 in the evening, I was at 74.9 kg.

The pain is a little less right now. So I will go do my workout even though it’s late.
I was able to complete the workout at night. My abs are still sore, but my upper-body muscles (chest and biceps) are quickly getting accustomed to pushups and dips. Additionally, I can do a lot more now. In fact, I was able to complete pretty much all 6 sets of 30 pushups with proper form and no breaks. As far as dips, I have been doing sets of 7. I was able to do the first 5 sets of 7 with no breaks. But on the last set, I couldn’t push back up on the last 2. This is better than before, though.

The idea is to increase the number of reps soon, but not the number of sets. I am thinking that an increase to 35 pushups and 8 dips per set is the kind of small increase that I need. That will allow me to progress slowly without getting a lot of soreness. There will be no increase yet in the number of situps. However, I am using a machine that allows me to hold my legs in place and bend backwards to do the situps. And I can go down a little further instead of increasing the number of reps.

I ate too much after the workout, gaining more weight than expected. By morning, though, I dropped back down to 74.6 kg. That is a weight gain on the day, but it’s only .1 kg.

Mixed Workouts With No Jogging (these all last 45 minutes)
-.1 kg
-.2 kg
+.1 kg
total -.2 kg
average .067 kg of weight loss in 3 sessions

It’s probably time for a break tomorrow. I am still not feeling well and having some pain from gallstones. But I don’t use this as an excuse unless the pain is just so intense that I don’t have enough energy to work out. In fact, I worked out the last 3 days despite having some pain. But tomorrow feels like a natural break day.

Day 44 – Weight Loss Of Over 1 Pound With 90-Minute Jogging Session

Here is the summary of my weight-maintenance results for Day 44: 90-minute run (nonstop jogging session) and weight loss of .6 kg. That is over 1.2 pounds.

After eating a meal and then running in the afternoon for 90 minutes, I was way down to 74.2 kg. That’s a good drop. I went back up to 75.1 after eating and drinking water. I drank quite a bit because I was rehydrating from the run.

At this point, I am exactly break even on the day. And it’s 3.30 in the afternoon. The basic plan from this point is to have one or two small meals the rest of the day. If I stay disciplined, it will be a good day for weight loss by the time of my morning weigh-in. But discipline is key. I should have lost weight yesterday and ate too much the last meal.

As far as my physical condition, I still have a lingering stomachache and have no idea what is causing it. So while a ran a little bit slower than I wanted to because running faster was causing more stomach pain, that did not stop me from losing about 1.5 kg during the run. That’s pretty close to the average that I achieved during my full weight-loss mode.

At 6:45 p.m., I was doing very well after one more small meal. My weight was 75.2 kg. So I can afford to have one more small meal and should be fine.

It had been a while since I ran for 90 minutes. That sure feels like a long time when running it. But if you keep up the right pace, it’s not that bad as long as you build up to it. In my Pentamize Weight Loss System book, I give you tips on how to work up to long runs. You can even start out with runs of less than 5 minutes if you are out of shape now. You can get a digital copy from the home page.

After my last meal, I was 75.5 kg. That included quite a bit of water. So the actual amount of food was pretty small.

My morning weigh-in was 74.5 kg. That is a good loss of .6 kg today. The following 5 days of running sessions can be seen below. And the totals and average refer to all 30 days of this type of workout session.

60M and -.9 kg
45M and +.5 kg
60M and +.3 kg
60M and +.2 kg
90M and -.6 kg
total 1763 and -1.4 kg
avg. 58.8 min jogging and -.047 kg in 30 days

You can also click here to see my running total averages for other types of workouts.

Day 43 – Gained a Little Weight Despite a Run On Halloween

It’s Halloween and Day 43 of my Pentamize weight maintenance blog. After a successful day yesterday of a 45-minute nonjogging workout, there was no way my body could come back again and do the upper-body exercises. My muscles needed a break. So it was clear that this would be a jogging day.

I was planning on running for 90 minutes. But I had a stomachache and still some intermittent pain from the gallstones. But the biggest problem was the stomach pain.

When possible, I still exercise when I am a little sick. It depends on how bad I feel. I mean, if I were to get a migraine headache or am vomiting, of course I am not going to go out and exercise. But a mild stomachache is not enough to make me stop working out. Nonetheless, I compromised with myself by reducing from a planned 90-minute run down to exactly one hour.

After my run, which was in the early afternoon, my weight dropped to 74.2 kg. That was a really good figure for the afternoon since I had already eaten my first meal. However, I still blow it sometimes and eat too much after an afternoon run.

I give a lot more information on my actual diet in my Pentamize book. But I will say here that I tend to eat small meals and virtually never go for only 3 meals in a day. Instead, I may eat 4, 5, or 6 small meals. Eating smaller meals makes it easier not to overeat near the end of the day.

In this case, I really don’t even know what happened. I was at 75.9 after the last meal, which is a lot more than I was expecting. I would normally be more careful about tracking my diet in full weight-loss mode. But my vigilance goes down some in maintenance mode. This little mistake will probably cost me and force me to do a 90-minute run tomorrow.

I had a pretty good loss of .8 kg overnight. But that was still 75.1, which was a weight gain of .2 kg.

To review, I started maintenance mode 43 days ago at 75.0 kg. So I am still at basically the same exact weight. During this time, it has gone a little up and a little down. My lowest has been 74.0, and the highest has been about 75.4. So this is still a success as far as maintaining weight.

The top 4 lines below are just the last 4 days of nonstop jogging sessions, including today. I have gained a smidgen over these sessions. But if you look at the totals, I am doing fine for weight maintenance over the 29 days of these sessions. Over the 43 days, I have gained a little because of break days. There aren’t many off days in my schedule even in maintenance mode. But I had no off days at all during my Pentamize full mode because I didn’t want to slow down my weight-loss progress.

60M and -.9 kg
45M and +.5 kg
60M and +.3 kg
60M and +.2 kg
total 1673 and -.8 kg
avg. 57.7 min jogging and -.028 kg in 29 days