Gained .6 KG After Skipping My Exercise Session

Day 143

After having successfully gotten back to working out for one day, I let myself slip today. My daily result ended up at 82.2 kg. This was a large one-day weight gain of .6 kg. I did not work out at all on this day for several reasons. This was a failure because I should have taken the time to exercise. I just got too busy on some personal work projects and didn’t want to break my concentration and work flow. Normally, I don’t fail to get in my exercise session. But I accept that I am not perfect and will falter from time to time. As a result, this was an unplanned break day.

The good part is that I was 82.0 on Tuesday morning, which was after the trip back home. So despite having only one workout session in that 72-hour period, that is still only a weight gain of .2 kg over that time, which is a little less than half a pound. This is likely attributed to the fact that I have been successful at getting back to my normal diet, albeit not perfectly. I have had a bit of candy and snacks that we brought back from the trip to the Philippines. However, the key is that I have cut down on carbohydrates. My diet over this period has still included some rice and bread. But I have been watching myself much more closely. And it helps a lot that I now have the yogurt and meatballs that I am used to eating.

This won’t apply to everyone. But for me, it’s vital to have those go-to diet foods that you love and can eat on a regular basis. These help keep you away from the bad stuff that might wreck your diet. Now, what foods these are will be different for everyone. For me, I love the yogurt and beef meatballs that I eat on a regular basis. And I have lost weight on eating them. The important part is not what you eat. It’s that what you eat allows you to lose or maintain weight in conjunction with regular exercise. I mean the typical person (certainly at least me) absolutely needs to incorporate exercise into the overall weight loss plan. And that was where I failed today and shot back up .6 kg. I gained back whatever I lost the day before. At any rate, a one-day failure is not a lifetime failure. So it’s just time to get back in the saddle tomorrow and do a reasonable exercise routine.

During this recovery period, I anticipate doing many 90-minute jogging sessions. This is where my sweet spot is for losing weight. Any less, and there is a risk of just breaking even. Any more, and my muscles start to get too fatigued. However, I will probably only run for one hour tomorrow just to help me get back into the routine. It’s been close to 4 weeks now since I have run for a full 90 minutes at the regular rate because my 90-minute sessions on vacation were slower due to basically running in place. After one day of running for 60 minutes, I will likely run for 75 minutes the next day and on up to 90 the day after that.

Day 142 – Getting Back To Regular Exercise After Vacation

Pentamize Weight Maintenance Blog
Day 142

It is now Thursday, February 9, 2017. After a very long series of flights and layovers back from the Philippines to Denmark, I have been recovering since arriving late on Monday night. However, I did get back to exercising today. And I have been cutting back down on my diet and getting back to a reasonable routine of relatively low calorie intake.

It was snowing today and slippery. This stopped me from doing the 60-minute run that I was going to do. However, I did work out for one hour doing 3 different kinds of exercises. I did sets of jumping jacks, squats, and running sideways. This was a pretty good workout. It’s not the kind of exercise, however, that I usually do to burn a lot of calories. As I have discussed frequently, my Pentamize tracking results have suggested that jogging is the best for me. It is up to you to determine your best exercise routine or routines, though, because your body may react differently to various exercises than mine.

Another thing to consider is that I have not really tested extreme hardcore weightlifting. By this, I mean using heavy free weights, such as reps of 4 to 6 to exhaustion. Lifting that kind of heavy weight might result in effective weight loss for you personally. However, you still have to follow a reasonable diet. Additionally, it’s hard to do heavy weights on a daily basis. This kind of routine generally requires rest because your muscles need time to recover. Conversely, I can jog for one or two weeks on a daily basis without taking even a one-day break. Thus, you have to consider the break time necessary with that kind of heavy lifting.

If you aren’t sure which way to go, you should test weightlifting for at least a month and then separately test jogging for at least a month. During the weightlifting month, don’t jog, and vice versa. By doing them separately, you can get more accurate results. If you alternate from day to day instead of segregating these routines by at least a matter of weeks, you will not actually know for sure which type of exercise is producing results.

Today, my beginning weight was something less than 82.0 kg. I did not do my usual morning weigh-in since I was recovering and on an odd sleep schedule. However, right before my workout, I weighed in at 82.1 kg. I will start my morning weigh-ins again in the morning. I was happy with the 82.1 kg because I was 82.0 the morning after the return flights back. So even though I did not exercise on Tuesday or Wednesday, I still somehow lost a small amount of weight. I don’t know the exact amount. But the 82.1 figure earlier today was after I had eaten. So I know I was at least under 82 when I woke up.

Although I am in maintenance mode now, it’s almost like getting back to full weight-loss mode for a while since I am now about 15 pounds over my maintenance-level starting point. This is due to the vacation, during which I saw a weight gain of about 12 to 13 pounds. So until losing that weight back, I will have very few break days. My starting weight for this recovery period will be whatever I weigh in at in the morning (Friday). And whatever that is, my goal is to get back down to 75.0 kg. Then, I will be happy hovering around that 75.0 mark. This is the mark that seems natural for me even though it’s about 13 pounds above my high-school weight. I am not going to push down below that because it didn’t seem like my body was willing to lose that much weight before. Thus, I have decided that the appropriate weight for me (at least for now) is about 75.0 kg. That means I will need to lose about 7 kg from my current weight, or about 15 to 16 pounds. This will probably take a month to 45 days of consistent working out, and this assumes I avoid cheat days and stick to my usual low-carb diet (balancing fruits, vegetables, meat, and a smallish amount of carbs and sugar).

Pentamize Blog – Day 141 – Gained 5.7 KG Of Weight Over 3-Week Vacation

Day 141

This is my first blog in about 3 weeks because I have been on vacation in the Philippines. I have labeled today’s blog entry as Day 141 even though the last one was Day 118. That is because it’s the 141st day of this blog. But there are not 141 total entries due to the fact that I was not able to post on vacation. So there are about 3 weeks of missing blog entries. That is why they are missing.

My results were frankly quite bad over this period. I started at about 76.3 kg, which was my last weigh-in on January 16. Fast forwarding to February 7, which is after I got off the plane, I was 82.9 kg right after getting home. This was before sleeping. And after getting a few hours of sleep, I had a big drop to 82.0 kg. I am allowing that reduction since my official weigh-ins are always in the morning, anyway. So doing that math, I gained 5.7 kg over a 3-week vacation to the Philippines. 5.7 kg is 13 pounds rounded up. So if we are rounding things off, I gained 6 kg. If using the American system, that is 13 pounds.

6 kg over about 21 days amounts to about .27 kg of weight gain per day on average. And that is a weight gain of about half a pound a day over this period. Needless to say, that would be a horrible disaster over a long period of time.

Let me talk about why I had such a bad weight gain over this Philippine vacation. I was with my wife and daughter, and we were visiting her family members. And they eat rice practically every single meal in the Philippines. When we weren’t eating rice, we were eating out more than usual. And eating out is very risky for dieters, as well. For those who have followed my Pentamize weight-loss system, you will know that part of my plan is to cut down on carbohydrates. Rice is full of carbs. For me, eating a lot of rice is the exact opposite strategy that I need to employ in order to lose or maintain weight. I also talk in my book about eating out. There is a great reduction in diet control when you eat out. So I mostly eat at home to help avoid gaining weight. Thus, during this vacation, my big mistakes were eating too much rice (carbs) and eating out too much. That is pretty much the reason for such a large weight gain over a relatively short period of time.

I couldn’t find any good yogurt or meatballs, which is what I like to eat in Denmark. So that meant I ended up eating a lot of rice because that is what fit with the meat and vegetables the family members were making for us.

Long term, if I were living in the Philippines, this would be a complete disaster. I would have to come up with a different plan. Be very careful with people who claim that a traditional Asian diet is good for weight loss or maintenance. This vacation is a vivid example of how that is not necessarily the case at all. Rice is a complete diet killer for me. That destroyed me before, and eating a bunch of rice is just not going to work for me. They even give you rice on the side in the Philippines when you order a fast food restaurant.

Now, there is something else that also hurt me over this vacation. Here in Aalborg, Denmark, there are great sidewalks all over town and plenty of space to go jogging. There is traffic, but it’s not so much that it impedes jogging sessions. I quickly found out in the Philippines that jogging on the streets is not a very common practice. There is way too much traffic, and there are throngs of people on the sidewalks that do exist. There was just no way to go jogging for over 10 km on the streets and the occasional sidewalk. So I was not able to do my usual jogging sessions. Lack of my normal exercise routines also played a role in gaining the 6 kg (13 pounds). With exercise, I may have been able to only gain 5 pounds or so. But without the exercise, I was destined to have a large weight gain. I knew within a couple of days that it was going to be a disaster. So I just tried to limit my eating for some meals just to avoid an even bigger weight gain than what I did suffer.

I did have about 5 to 7 workouts. And while they were 90 minutes, the sessions were mostly just running in place. I did not have a scale to weigh in. This is why I just decided not to write Pentamize blog posts over this vacation. It’s also why I don’t know how much I was losing during these sessions. But since they were largely running in place while doing some reps with 2-pound dumbbells, I’m sure I lost very little weight during these sessions. So they may have prevented a weight gain of 1 to 3 pounds or something small like that. But it was not enough exercise to avoid the 6 kg (13 pounds).

Since this Pentamize maintenance mode started at 75.0 kg, the 82.0 kg means I am 7.0 kg over the starting point. Almost all of that is due to this vacation. Before the trip started, I was only about 2 pounds over. So I am not unhappy with the weight maintenance results overall. It’s just that this trip made me shoot way up compared to my successful maintenance from before. So it’s now just time to get back to proper eating and regular exercise. And I am confident that my Pentamize techniques will help me drop this weight just like before.

I did not exercise on Day 141 because I was still getting rest from the plane trips back (3 total flights and 2 long layovers in Doha, Qatar, and Oslo, Norway). It’s time to get back to my jogging sessions on Day 142.