How To Work Out Even When Your Body Feels Tired

Day 162

Starting Weight: 81.5 kg
Weight Before Running: 82.4 kg
Weight After Running: 81.2 kg (81.0 after bathroom break)
Final Weight: 81.4 kg
Result: weight loss of .1 kg

After a really bad weight gain on Day 161 (yesterday), Day 162 saw a modest recovery. I did lose .1 kg, and my workout was the typical 90-minute nonstop run. While that is not as much as I thought I might pull off, it’s at least going back in the right direction again.

Today would have been a good day for a hard run, particularly since I gained a huge .8 kg yesterday. Often, I will run hard after a bad day to try to make up for the previous days’ weight gain. However, things didn’t work out that way. My intensity was much less than I had anticipated. But it still didn’t stop me from losing a small amount of weight.

I just felt tired today even though it was good timing to try to recover from a cheat day. When I was writing my Pentamize book during full weight-loss mode, I had many “tired” days like this and had to track everything to make sure my intensity level was high enough. I write in my book a lot that I am definitely a slow runner. However, I have tracked thoroughly to determine the intensity levels that allow me to lose weight, along with intensity levels that are simply too low to achieve results.

Ultimately, you really just have to measure how much weight you are losing during a workout to figure out whether it’s going to be enough to lose weight overall. Alternatively, you can do this with your heart rate. But what I discovered is that everyone has a pace that is a middle ground between totally killing yourself and working out at such a slow or light pace that you don’t get results. Only so many people like high-intensity workouts, and I am not one of them. So the key here is to work out hard enough to get results but not so hard that you have to take excessive break days to recover. And I do mean both physically and mentally.

To put it in a nutshell, you need to slow down if your body is tired. But you need to track using my Pentamize techniques or some other method to know when you are going too slow.

It’s easy to know when you are going too fast because your body will be forced to slow down due to the extreme intensity. But it’s harder to know if you are going too slow. That’s where your tracking comes in. Personally, I discovered that anything above about 4 to 4 1/2 miles per hour can get me some decent results. Even I don’t know the exact number, as that would be hard to determine. But I know if I run 3 miles per hour, I’ll probably not get good results and might even gain weight absent starvation.

What I am saying here is that you need to slow down on days when your body feels tired but you know you need to work out, anyway. However, you can take this so far that you end up wasting your time with a fruitless exercise session. Slow down when you have to. But in the meantime, start tracking your exercise and diet every day to determine what intensity level is too low. You don’t really have to track what intensity level is too high because your body is just going to naturally slow down from exhaustion on its own.

How To Prevent Weight Gain From Parties And Celebrations

Day 161

Starting Weight: 80.7 kg
Weight After Heavy Lunch: 82.2 kg
Weight Before Run: 82.1 kg
Weight After Run: 81.1 kg
Final Weight: 81.5 kg

Day 161 was my first cheat day in 2 to 3 weeks. In fact, I often go a good month or more and have only one cheat day. Today’s terrible results show you exactly why I can’t afford to have many cheat days.

I just destroyed more than a week of progress in one day. And this is the norm. In fact, some of my cheat days have been far worse. I even had a weight gain of over 2 kg (more than 4 pounds) on a cheat day over the recent holidays. Today, I increased by .8 kg. And this occurred despite running for 90 minutes.

What causes such a big weight gain in one day? Well, I had a huge coke, a steak, and a bunch of french fries for lunch. After that, I had a whole bag of popcorn. And then I ran for 90 minutes and actually did get back down to 81.1 kg. That is only .4 kg over the morning weigh-in. Realistically, I would have had to pretty much starve the rest of the day to avoid weight gain. But that is not something I do on a regular basis, but certainly not on a cheat day. So I topped it all off with a fairly big dinner that included some rice. So while I didn’t exactly gorge myself, it is true that it was a nice cheat day with a lot of enjoyment with the food and drink. I had hoped to not gain quite so much. But it was only a mild disaster that should not get me down too much mentally and emotionally speaking.

This was only a cheat day because of a birthday celebration. The thing about celebrations is that they can completely destroy your weight loss plan if you know a lot of people and are constantly meeting up with them. We all know people that are meeting others and eating out or partying 2 or 3 times a week or more. You probably already know that you are not going to successfully lose weight if you are constantly meeting people and eating stuff. Even just having a drink or two can hurt your plan if you are doing this multiple times a week. So if this situation applies to you, then you are going to have to come up with some countermeasures. I’ll just give you a few things that you can do.

First, you could eat either before or after a celebration or party. This is not a great option for some people, who do get quite tempted when they show up to a party. But it’s good if you can maintain the discipline to not eat.

Second, you could take your own food, depending on the situation. Of course, some places might not allow you to bring your own food.

Third, if it’s at a restaurant and everyone is ordering individually, you are just going to have to pick something on the healthier side if you are going to eat.

The fourth situation is a gathering that is just serving something like finger food. This should be easy for you because you can just take small amounts of whatever is there, making up one of your usual small meals or snacks. But you need to time it so that meals consumed before and after don’t make you overeat on that particular day. In other words, if you are meeting at 6 p.m., you could make it the last meal of the day. If you are meeting at noon, then that would be your lunch. Don’t eat your normal lunch.

Regardless of how you handle parties and celebrations, keep in mind that drinking is just as bad as overeating. If you drink coke or sweetened juice, the sugar can get you. If you drink alcohol, such as beer, the carbs may get you. Drinking almost anything but water or certain other unsweetened drinks, such as tea and coffee, can be very dangerous to a dieter. So don’t forget to factor in any drinks that you have because drinks can actually be the worst habit for some people. For example, the coke that I drank on this cheat day was probably worse than the food. I ate less than what I eat on many cheat days. But I still had a lot of coke. It’s okay because it was a cheat day. But my point is that doing it two to three times a week would be a disaster. Don’t let parties and celebrations be an excuse to cheat except on special occasions (about once to twice a month on average).