Today was the first regular day after my time-matching test. That does not mean I won’t use the method on individual days, as it is a good strategy to determine how much exercise you need to do to maintain. But I don’t intend to do it every day.
I actually lost .2 kg today, getting down to 75.2 kg. But it was a see-saw affair getting there. This was actually a partial cheat day, with a lot of chips and some ice cream. Other than that, though, I did not have any large meal. I had one somewhat big meal and then my usual small ones. Still, with the cheating, my weight had risen from 75.4 to 77.9 by bedtime. I slept over 8 hours, but my weight was still only around 76.9 by the time of my running session. However, I ran for 90 minutes, and the last 15 minutes or so was pretty hard. My heart rate was about 145 at the end, and my weight dropped 1.7 kg. That is the most I have lost in a good while for any of my jogging sessions.
Benefits Of Time Matching
After coming off a successful test of my time-matching weight maintenance plan, I thought it would be a good time to spell out the main benefits of this strategy. The numbers, by themselves, don’t tell the whole story.
I lost .1 kg during the 5-day test that ended yesterday. So that was a good success. However, that result doesn’t make the main benefits clear.
I’d say the biggest benefit of the time-matching method is that you can reduce your exercise sessions in accordance with how much you actually need to exercise. And the benefits of less exercise means your body gets less worn out and you also save time. Depending on your situation, just the time saved may be worth it.
Let’s look at how much time I saved over the 5-day test. If I had run 90 minutes for 5 days, that would have been 450 minutes. But instead of 90 minutes every day, this is what I ran:
1. Day 1 – 90 minutes
2. Day 2 – 60 minutes
3. Day 3 – 60 minutes
4. Day 4 – 60 minutes
5. Day 5 – 70 minutes
On Days 2, 3, and 4, I saved 30 minutes each day. That is a savings of 90 minutes. And on Day 5, I saved 20 minutes. 90 + 20 is 110 minutes. So all together, I saved almost 2 hours of workout time over these 5 days.
While the fact that the time-matching method works is obviously the crucial thing (there would obviously be no point if it didn’t even work), what is even more important is that it can work even when you exercise less than what you normally would. This, of course, depends on your personal situation. If you normally only exercise enough to break even, then you are probably going to be doing the same amount of exercise.
This is why the time-matching method is generally suited to when you are transitioning from full weight-loss mode to weight-maintenance mode. That is, it’s a way to assess how much you can reduce your exercise when you transition from weight-loss mode to weight-maintenance mode.
In my case, you can see from just the 5-day test (see results above) that my normal 90-minute routine was reduced to an average of about 68 minutes. Although I have been in maintenance mode for a while, you could start time matching any time you want to. It’s not required or anything to maintain your weight. However, it’s another good method to use Pentamize tracking when tracking the results of your diet and exercise.
If you are a little confused about what I am talking about because you haven’t read my last few blog entries, you can read all about my 5-day test in the blog posts from May 31, 2017, to June 4, 2017.