90-minute run and lost .2 kg
Final Weight: 75.1 kg
I am coming off a few somewhat bad days and need to try to reverse things today. Despite being a breakeven day, yesterday was actually not that bad because it was a nonjogging workout. So I didn’t expect to lose much weight. Just breaking even was fine and about the most I can expect with even a higher-intensity calisthenics session.
December 6 was really poor. For some reason, I shot up .4 kg despite running an hour. And the day before that, I had a break day that resulted in a gain of .3 kg. So I am coming off a streak of weight gain.
Although diet is always important in general (it’s vital to avoid overdoing it on the cheat days and unhealthy snacks), I vary my exercise activity quite a bit depending on recent trends. So a day like today will almost always be a long run because it’s time to try to finally have a decent day with at least some weight loss. 2 days of gain and one breakeven day are not making for a good recent trend.
I lost a good amount during the run of 1.4 kg. My weight before starting was 76.1 kg, and it ended at 74.7 kg. That is much better than I have been doing lately in terms of weight lost during the jogging session. One of the reasons for that is probably that I ran really hard the last 30 minutes or so. I even finished at about 156 beats per minute, which is way up there compared to my usual 125 to 140.
Things kind of went off the rails after the run. I ate too much and ended up at about 76.2 kg. This was just one of those times when you get hungry and can’t stop eating. No, I did not pig out or anything. But I definitely ate more than the optimal amount. Increasing from 74.7 to about 76.2 when the workout was in the afternoon instead of the morning is just plain overeating.
If you do a workout in the morning (meaning before eating anything), you expect to gain all of the weight back after the run and a little bit more. Then, on a good day where you don’t gain too much back, you will lose weight from the amount lost during sleep. But since this jogging session was in the afternoon, I should not have gained back all the weight lost during the run since I had already eaten a large amount of my daily food intake.
Similarly, if you have eaten all your meals for the day and then do your workout at night, it would be terrible to turn around and gain back all the weight after a good run. That’s because the idea of the evening workout would be to lose the weight gained from eating all your daily meals. If you turn around and put it all back on at night, you have defeated the purpose of the workout.
Some people get really hungry after a workout and have to eat something. If you are that type but also need to work out at night, then it’s important to hold off on your last meal of the day until after you exercise. Otherwise, you will just overeat again and again.
For me, the best option is probably to work out before you eat your first meal of the day. This avoids the problem of getting hungry later because of the actual workout. Yes, you will be hungry after the morning workout. But after this session, you will have a good idea of how much you can eat the rest of the day and won’t have any more exercise to do that might cause you to get overly hungry. I routinely worked out in the morning during full weight-loss mode. My Pentamize book will give you a full journal of exactly how I lost 2.5 pounds a week using this “morning workout” routine.
As alluded to above, there is one big advantage to working out in the evening. And that is you can determine exactly how much you need to work out to get below a certain mark. My book discusses this technique in detail. It’s called the Evening Dominator session. But it is best for people who have the willpower to abstain from eating at all after the evening exercise session. If you are able to just go to bed without eating, get a good night’s sleep, and then eat again only after waking up, then a regimen that consists of an evening workout is doable in a weight-loss plan. But this depends on your ability to abstain from eating after that workout.
90M break even
60M +.1 kg
90M -.6 kg
60M and -.1 kg
60M and +.1 kg
60M and -.5 kg
60M and +.4 kg
90M and -.2 kg
total 3383 and -4.3 kg
averages of 63.83 min jogging and -.08 kg in 53 days