Surprising Weight Loss On a 30-Minute Run Day

Day 154

Starting Weight: 81.6 kg
Weight Before Run: 82.2 kg
Weight After Run: approximately 81.6 kg
Final Weight: 81.4 kg

This was an interesting day because I was forced to scale back some on the exercise. As I elaborate on more extensively in yesterday’s blog post, I had quite a hard time on my 90-minute run. So today was the perfect time to reduce the workout session to 30 minutes.

I had a little trouble with my weight scale after the run. But I at least about .6 kd during this shorter workout. That is successful when you consider that my recent weight loss during 90-minute sessions has been 1.2 kg. I did intentionally run faster from the start than average because I knew from the start that the session would only be 30 minutes.

The somewhat surprising result is that I actually a lost a little weight again today despite the shorter jogging session. It’s surprising for a couple of reasons, but there is some history in my Pentamize tracking record that 30-minute runs can sometimes achieve good results.

The first thing that is somewhat surprising with this daily result is that my results have been really bad with anything that is 30 minutes of exercise or less. Even in full weight-loss mode, when I was losing about 2.7 pounds a week, my 30-minute days resulted in net weight gain. The second thing that is surprising is that I drank some fruit (11 ounces) at night and still somehow lost weight on the day. However, it was coconut juice that is 80 percent pure juice. So it did not contain as much sugar or other bad substances as a lot of juice does.

Now, I do have a short history of tracking results of 30-minute high-intensity runs. And I just about broke even on those runs. Of course, this means that I did lose weight on some of those workout days. And I noticed that a really hard run for 30 minutes resulted in a weight loss of about .8 kg on average. And yesterday resulted in about .5 to .6 kg of weight loss during the run. That ended up being a daily weight loss of .2 kg.

In the end, I think I was a little lucky today. My results with 30-minute runs that are much more brutal than yesterday’s session show that even those result in just about breaking even. And yesterday’s run was still in the moderate-intensity range or barely in the high-intensity range if it was. So while I lost weight this time, I wouldn’t expect to lose weight on average. This means I need to get back to 90-minute runs and continue this recovery period, which is going pretty good right now. And my best guess that I am successfully back on track (other than the regular exercise) is that I have cut down on bread and rice (carbs). This is the main difference that I see. I just can’t see myself losing weight or even maintaining unless I keep the carb counts down.

Back In Business After Erasing Yesterday’s Weight Gain

Day 153

Starting Weight: 81.8 kg
Weight Before Run: 83.2 kg
Weight After Run: 82.0 kg
Weight After Bathroom: 81.9 kg
Final Weight: 81.6 kg

After gaining .2 kg yesterday, I lost the same .2 kg today. So I avoided a two-day streak of weight gain and erased yesterday’s downswing.

Like I said in the previous blog, my 60-minute run yesterday was a mixed bag in terms of how much exercise was completed. While the duration was shorter, the intensity was higher than usual because of the speed of the last 12 or so minutes. Although that was only 12 minutes, it was a brutal segment that resulted in a total weight loss of about 1.1 kg. I normally have to run almost 90 minutes to lose 1.1 kg in the cold weather. More weight is shed during warmer weather. But lately, 1.2 kg for 90 minutes is pretty much the norm.

Today, I lost 1.2 kg yet again during my 90-minute jog. That compares to about 1.5 kg in warmer weather. I have lost up to about 1.6 in colder weather and about 2 kg in warmer weather.

It was pretty cold and it was also raining during today’s exercise session. It was not pouring down or anything. But there was a consistent drizzle for pretty much the whole run. I don’t whether that had an effect on me physically. But this Day 153 run ended up causing quite a bit of pain. First, my left foot started hurting. This happens from time to time, and I assume it’s just a matter of overworking that body part. Second, my leg muscles were in pain for some reason. So it was harder than usual to finish the run. I was a little surprised to lose 1.2 kg today because the pain made it seem like I was running a little more slowly than usual. But I actually ended up with a heart rate of about 130 to 135 at the end. Thus, despite the pain, my speed was probably close to average even though the pain was greater.

I made a decision right during the session that I was only going to run 30 minutes tomorrow (Day 154 of my Pentamize maintenance mode). My legs were screaming out for a break. Because I am in recovery mode, the idea is to work out at least a little every day. Otherwise, I would just simply take the day off and not work out at all. So the reason for still running 30 minutes is because of this recovery period. My recovery has not been very fast yet, and I just can’t afford to take a break right now. Otherwise, I might jump .6 or even .8 kg in only one day. That would be demoralizing for me. So I am just looking at the possibilities and seeing that a 30-minute medium-intensity run is going to be the correct middle ground for this situation.

Day 152 – Higher-Intensity One-Hour Workout Yields Decent Results But Weight Gain On The Day

Starting Weight: 81.6 kg
Weight Before Afternoon Run: 82.8 kg
Weight After Running: 81.7 kg
Final Weight: 81.8 kg

I ended up gaining .2 kg today. This ends a pretty good weight loss streak. And it happened on a day when I ran for 60 minutes instead of the usual 90.

It would be easy to just assume that I gained a little weight today because I ran less. But in fact, I had a pretty good one-hour run. My weight lost during that exercise session was about 1.1 kg. And I have been averaging close to 1.2 during 90-minute jogs.

The likely reason for the good result is that I ran really fast the past 12 minutes. I was at a point where I knew I was a little bit behind and might not make it home before the end of the one hour. So I high-tailed on home and almost made it there. That last 12 minutes was brutal, and my heart rate was about 145. Normally, I would think that 145 is pretty high but not really all that high. But in the recent cold, I have seen my heart rate even less than 120 at the end of some sessions. So the 145 in this weather is very high for me. Thus, it is clear I was getting a higher-intensity workout for me (not necessarily you or someone else since everyone has different heart rates when resting and exercising).

All things considered, it is more likely that the weight gain today is just a natural fluctuation. In fact, I weighed myself at about 82.2 before going to bed. So it seems I didn’t lose much weight when sleeping. When that happens, there’s just nothing you can do. That is certainly well below my average weight lost during sleep time.

The purpose of decreasing to 60 minutes on Day 152 was to give my body a slight break. I do this sometimes instead of taking a full break. In fact, I never took a full break in over 4 months when in full weight-loss mode. However, I had some days when I pretty much did nothing but a slow elliptical workout for 30 minutes. Over time, I found those to be pretty much worthless. Thus, I like to stick to actual jogging on slower days, but sometimes a shorter duration. Today, it ended up being a rather hard workout because of the intensity. However, the shorter duration was still a noticeable thing from a mental standpoint that helped me get a slight break (more of a slowdown than a break, but you get the picture).

Since I am in recovery mode now, I will have very few break days. And after the slight gain today, it’s time to get back to 90 minutes for Day 153.

Yet Another Loss of .2 KG After An Evening Run

Day 151 of Pentamize Weight Maintenance Blog

My weight started today at 81.8 kg. This is the best mark I have seen yet in this recovery period. Progress is still pretty slow but also pretty steady.

I had another successful day on this Day 151. My final weight was 81.6 kg. That is the second day in a row with weight loss of .2 kg. Also, I am averaging a loss of about .2 kg of weight for several days now.

My schedule got switched up today, but I still ran for 90 minutes. But instead of doing it in the afternoon, I did it at night. The change was made because I was taking care of my child at home while my wife was working. It was Saturday, so the child was at home all day.

My usual routine is to run in the morning or afternoon. If you work a typical day shift, then I recommend a morning run if you are the type of person who can get up early enough. However, the important thing is to fit in your regular exercise session whenever you can. Ultimately, it doesn’t matter as long as you get the job done.

Of course, some are just not a “morning person.” So you may not be able to motivate yourself to get out of bed in time to work out. In that case, you have no choice but to do your exercise after work or school. If you work at home, then that is a bonus to the extent that you can decide when you want to work out (morning or a little later). Lately, I have opted to run in the afternoon because it’s so cold here.

It just seems easier to brave the cold in the afternoon than in the early morning. Also, since I run for 90 minutes, I would have to start running at about 6 in the morning to be done in time to take care of some business. This is exactly what I did in full weight-loss mode, and it worked great. I was even losing .4 kg on my 90-minute-run days on average for several months. However, that does not mean that morning workouts are better. It likely means that I was losing weight faster then because my body had a lot more excess weight to lose. Thus, I am not disappointed or concerned about the recent averaga weight loss of .2 kg.

Tha recent loss of .2 kg daily on days with a 90-minute jogging session appears to be natural because it’s almost exactly what happened after I had lost the initial 55 pounds or so in full mode. The loss slowed down. This was not a “plateau,” as I did continue to lose weight. It’s just that the loss was slower than before. For more on weight-loss plateaus and whether they are even real (this depends on how you define them), get my Pentamize Weight Loss System book.

I did ultimately stop losing weight once hitting about 75.0 kg. This is when it became apparent that it probably wouldn’t even be that healthy to try to lose more. No, I am still not really thin at 75 kg. But I can see my ribs when I suck in at that weight. And I would probably have to starve to lose any more. So that’s when I decided to transition to maintenance mode.

Lost .1 KG And Recovery Period Is Gaining Momentum Now

Day 149

Starting Weight: 82.1 kg
Weight Before Running In Afternoon: 83.1 kg
Weight After Running: 81.9 kg
Final Weight: 82.0 kg

It’s been a bit of whirlwind so far during my post-vacation recovery period. Today, I finally got back down to the 82.0 mark I was at the morning after flying home. That was actually quite a while ago, on February 6.

There are a few reasons why I have had trouble getting positive momentum for this recovery. The first reason was that I needed to rest and get back to this time zone. This is normal behavior after a trip and what most people would do even if they need to start losing weight again. The second reason is that I had trouble putting down the snacks and even had some more coke. That rampant cheating on vacation didn’t do much good for my motivation.

As they say, your body gets used to what you put into it. And I put way too much soda and junk food and rice into my body over the vacation. Those old habits were coming back, and I wasn’t able to exorcise them for a few days after returning from my Philippines trip. But I have slowly adjusted back to the diet that helped me lose about 68 pounds when in full weight-loss mode. As I have gotten back to my usual diet, that momentum is finally starting to show.

Today, I lost a nominal .1 kg. Any amount of weight loss is a success for me when looking at one single day. And added to the approximate .2 kg daily average over the 3 days before this (.7 kg), I have now successfully dropped from 82.8 to 82.0 kg over the past 4 days. This is exactly .2 kg per day on average.

I have now run about 6 or 7 days in a row. Most of these days have been 90 minutes. At 79 minutes, today’s jogging session was just a little bit shorter. That was not a planned thing. But by the time I got around to running, my daughter’s school was closing before the end of the usual 90 minutes. So the session ended up being cut by 11 minutes. Still, it is not necessary to run exactly 90 minutes every day even in a recovery period. That is especially true in this case, where the 7 kg or so that I aim to lose is probably going to take me several weeks to burn off.

Don’t think that you have to do my workout. Your own workout session is whatever you come up with after reading my book, which is the Pentamize Weight Loss System. Of course, you don’t have to buy it. But it also has my unique tracking system, which turned out to essentially be the “glue” of the overall system that helped me lose weight.

I expect to exercise at least 2 or 3 more days and possibly even more before taking a break. Actually, I may choose not to take any complete break days, meaning no exercise at all. Instead of a total break, I am thinking of running only 30 to 45 minutes if my body is getting tired.