On Day 216, I had one of my slowest runs ever and still managed to lose a good deal of weight. I dropped .3 kg, which is over .6 pounds, on just this one day. And while I did jog for 90 minutes, it was one of the slowest I have ever tracked, at least in terms of heart rate.
In fact, my heart rate was only about 95 at the end of the session. I don’t recall ever being that low even one time after an actual jog. I have been much lower after using the elliptical trainer. But that’s precisely why I don’t use that elliptical trainer anymore. It was not a good workout for me. But for actual jogging, 95 is the lowest heart rate that I can recall ever measuring.
So you might be wondering how I lost weight with my slowest exercise workout. First, I still lost 1.0 kg. So it’s not like it was a bad workout. Rather, it was just slower than usual. But there was a much bigger factor that helped me. And that was an effective diet and tracking of that diet. This all goes back to the most crucial element in probably any weight loss plan – balancing your diet and exercise to achieve a winning formula.
Even before the run, I measured myself as being only 1.0 kg over my morning weigh-in. Further, I was running at night and knew that I was almost finished with the day. For some reason, I just didn’t eat that much yesterday. Or to put it another way, at least the weight of the food that I ate was not that much. Thus, I would not be able to get these results every day with a slow run. But because I was tracking so closely and knew I was on course for a big day, I made a strategic decision to run slow.
My body didn’t really feel like running, anyway. So in addition to that “body condition” consideration, I felt that running slowly would keep me from getting too hungry. So there were 2 purposes to this slower run: one was to give my body a partial break while still getting a workout, and the second was to limit the risk of getting really hungry because of a hard workout.
The plan worked almost perfectly yesterday. I ate just a little after the run and, as expected, lost quite a bit of weight by morning weigh-in time.
Why is all this important? Because it’s an example of how you can reduce your exercise intensity when your body really needs it. But you can’t do this every day. Yet another good reason to track everything is to determine when you can reduce your intensity. When you have tracked and know you can give your body a bit of a break without actually taking a break day, then go ahead and do that if you feel the need.
I need to do this sometimes because, unfortunately, my metabolism is just not good enough anymore to take frequent break days. Like I told someone the other day who was asking about my weight loss, most of my exercise break days are not actual break days. They are just slower workouts. I don’t pretend to like this, as more break days would probably actually be good for me. But my motivation to keep the weight off is higher than my desire to take break days.
Yesterday was a rare day because my net food consumption would usually be more than that before an evening run. So once again, I am obviously not saying that you can do this every day. Track using my Pentamize methods and then use this idea when the opportunity presents itself.
For Day 217, I was able to use this opportunity the second day in a row. My weight had gone up to 78.4, but it dropped to 78.0 for the evening run. However, the situation was even better because I felt there would be no need to eat anything at all after the jogging session. And as expected, I was able to avoid eating after a slow run. My weight dropped to only 77.1 after the session due to the slow pace. And after drinking a little water, I was up to about 77.3 kg.
My weight dropped down to 76.4 by morning, and this made for the second day in a row of running slow but still losing .3 kg.
About the most that can be suggested from the past 2 days is that diet is often more important than exercise. And this is common knowledge. However, the statement that diet is more important than exercise is misleading and does not present an accurate picture of an effective weight loss system. Read tomorrow’s blog for more on this topic.