This is the 3rd day of my time-matching workout test. And it has been very successful so far. One of the goals of this technique is to work out less when it’s possible to do that. In fact, that is one of the main goals. Once you start to maintain your weight after meeting your target, then you may feel it necessary or at least desirable to reduce your overall amount of exercise. I did and still do feel this sometimes. It’s not just a desire, but my body frankly starts to get run down when constantly jogging for 90 minutes, which is my preferred “weight loss” session. But a “weight maintenance” session can theoretically be less intense or long in duration since mere maintenance requires less work than actually losing weight.
For the first day of this 5-day test, I still ran 90 minutes because I was over 1 kg over the previous morning’s weigh-in. I actually needed to run that much to get to breakeven status for the day. So I did that and finished the day losing .1 kg (75.4 final weight).
The second day was nice because I was able to reduce to a one-hour run. That is because I was only .7 kg over at the time of the run. Are you getting the “time matching” procedure here? Look at how much you need to lose to maintain and then go out and exercise just enough to lose it. And it is also advisable to do the exercise session shortly before your official weigh-in so you won’t be eating anything else before taking your official final weight for each 24-hour period. Although I did gain a small .1 kg on the second day, that’s close enough and made me exactly breakeven for the first 2 days.
For the third day, I increased from 75.5 to about 77.1 at bedtime. After sleeping and going to the bathroom, my weight got down to 76.6 kg.
Things can get a little more complicated when you have to run more than a couple of hours before your official weigh-in. I had to run a little early today, and 76.6 minus 75.5 kg is 1.1 kg. So looking at those numbers, I had about 4 hours before my weigh-in and needed to lose 1.1 kg to break even. I felt that 60 minutes was just about right and went out and lost .8 kg for that session. This was still a little risky because I might fail to lose the additional weight. For example, I estimated that I would lose that .8. So that left me needing to lose .3 more in about 3 hours to break even. So although there was a risk of gaining a little on the day, I could make up for a very small gain the next day if necessary.
Fortunately, I had to go to the bathroom again and lost a lot more weight before my weigh-in. I finished at 75.3 kg, which was a weight loss of .2 kg on the day.
For the first 3 days overall, I have now lost .2 kg. This is a great success since the whole goal here is to exactly maintain weight, not lose. Obviously, gaining a very small amount (like .1 kg) is fine. And losing a little is still a good thing as long as you are attempting to match the time to your daily breakeven point.
For the 4th day, I still need to run with the intent of maintaining 75.3 kg. In other words, I shouldn’t actually try to gain .2 kg to get back to 75.5. That would be silly since I might accidentally gain .2 kg the next day, throwing everything out of whack. However, if you are doing time matching on an extended basis and find yourself getting overweight, then you are going to have to abandon time matching and do whatever exercise is necessary to actually lose the weight you gained. You can’t just continue with time matching unless you are happy keeping that weight on.
If you find yourself up .5 kg or so, then your time matching is not working very well for some reason. So you then have to consider making some adjustments. Maybe you are not exercising enough, and the solution to this is sometimes to forget time matching for a while and start working out hard enough again to lose the extra weight. Once you lose it back, then you can resume time matching.