Is Putting Pressure On Yourself To Exercise Hard a Good Thing?

Day 313

Today was a mixed bag in terms of diet. I intentionally decided to give myself a reward after losing .7 kg yesterday. So we bought a liter of coke, and I had a few cups of it as my reward. However, as far as the rest of the diet went, I did not cheat. Thus, while my coke reward was probably a little too big, it was not completely over the top, either.

The results throughout the day and overnight were pretty good. I had risen from the start of 78.5 to about 80.5 by bedtime. This 80.5 was better than yesterday’s bedtime weight of approximately 81.0.

When I woke up, I had dropped .8 kg, which is not so great but okay considering that I cheated a little on my diet. That got me down to 79.7 kg, which is at least .5 kg better than yesterday. That figure did not change over the next couple of hours before the run. So it may be difficult to even break even today. It’s probably going to all come down to the weight lost during my run. Incidentally, a breakeven day would not be that bad. Yesterday was so good that my body might not be ready to drop anymore until it somewhat stabilizes. However, I won’t know that for sure now because of today’s cheating.

The difficulty in getting to yesterday’s finishing mark of 78.5 is that, while my diet results were good enough overall, my weight lost during the run yesterday was an above-average 1.5 kg. And that was partially due to a rather fast run, where my finishing heart rate was about 164. It would be hard to replicate that result today. For some reason, I had gotten an energy boost yesterday, which might not come today.

From this point until official weigh-in time, I will have to drop about 1.2 kg to break even or more in order to actually lose weight on the day. So it should be possible to at least break even with one more 90-minute run today. However, regardless of what happens today, I am going to reduce my run time tomorrow, probably to about one hour. Keeping that in mind, I will attempt to have at least an average run result today in anticipation of probably lesser results tomorrow. When possible, it is valuable to plan at least a day ahead like this so you can modify your exercise intensity to fit the situation. In some cases, you may even be able to reduce your intensity a little if you know you are going for a hard run the next day.

Personally, I don’t usually plan high-intensity exercise because it’s impossible to predict how much energy my body will have on a particular day. But in today’s case, I will at least try to have a decent run that is at least average. However, I will not promise myself to run at a particular pace or anything like that because it’s too much mental pressure for my tastes. If you are like me, you may wish to avoid putting a lot of pressure on yourself, particularly in terms of exercise intensity. However, I do, in fact, pressure myself to finish a run based on a scheduled duration. This is the only way I can maintain my weight or lose in a recovery period. Pushing myself in terms of intensity is too much for me. But the reason I can hold myself to a set duration for a workout is that my intensity can easily be modified by just running slower if necessary.I have enough willpower to finish my workouts even if I don’t have the willpower to do the workouts at a high intensity. This has been the key for me.

A lot of people blindly recommend high-intensity workouts. But if, like me, you find the pressure of such intense exercise simply too great to withstand over time, then my method of simply increasing the duration while keeping roughly a medium-level intensity may be the key to get weight-loss results for you.

At 9 in the morning, I took off and had a pretty good 90-minute run. My pace was similar to yesterday’s good run. However, it wasn’t quite to that level at the end. I finished with a heart rate of about 144. There was just no way I was getting back up to yesterday’s near-record pace. Still, this seemed like a solid jogging session to me. And I will be happy regardless of the results because the effort was definitely there.

My scale was acting crazy, registering between 78.0 and 78.4 kg. After weighing in several times, it seemed the best estimate was 78.2 kg. So I lost about 1.4 to 1.5 kg on the run and lost .3 kg today overall. That makes about 1.0 kg in the past 2 days. This is a very pleasing result heading into tomorrow’s shortened session of about 60 minutes.

Whopping Weight Loss Of .7 KG Today

Day 312

After a terrible day with a weight gain of .5 kg, I started today at 79.2 kg. However, this is not all bad news. It was an inevitable correction, as I had lost about 4 pounds in only one week before yesterday. Even with a gain of about 1 pound, I have still had a great week or so.

Today, I will have to run 90 minutes again to try to get back on track. I will need to reduce that time soon to give my body less stress for at least a day. But this is not the day to reduce.

I started out pretty good on diet and did better than yesterday. Whereas I started at 78.7 yesterday and went to bed weighing about 81.3 kg, I went to bed at about 81.0 kg today even though my starting weight was 79.2. That’s a huge improvement on diet of about .8 kg. Unfortunately, that didn’t really help me by morning, as I went to the bathroom and still weighed in at 80.2 2 to 3 hours after waking up. That is a really low weight loss overnight compared to recent results.

I still have no idea why I lose way over 1 kg on some nights and well less than 1 kg on others. Still, I always look for the positive aspect of my Pentamize tracking, and the improvement in diet was a big plus today. Sometimes, I really feel like the only thing I can do is starve. But I will continue to test different food combinations to keep from having to do that.

Whereas the loss overnight was bad, my energy for the run was substantially better. I finished this run with a near-record heart rate of 164. Yesterday, it was only about 112. Of course, it only got to 164 near the end, as I am a slow runner who sometimes finishes kind of fast in the last 5 to 20 minutes or so.

Holy smokes. I finally had a decent workout result, losing 1.5 kg. That dropped me to 78.7. This was close to time to weigh in. So I went to the bathroom and had an official weigh-in of 78.5 kg. That is a daily weight loss of .7 kg, or around 1.5 pounds. Now, that is a recovery. I lost back the .5 kg gained yesterday plus an extra .2.

In the 8 days since my vacation ended, I have lost 2.5 kg, or a little over 5 pounds. Except for last Saturday, I have run every day since then, generally running very close to 90 minutes. So this has been hard work, but with great success. I am going to reward myself a little with some coke. That’s not usually the best idea. But I can do it to celebrate losing 5 pounds in 8 days. However, this is definitely not a cheat day. I am just giving myself a small reward for a job well done. As far as the rest of the food today, I will try to keep it to my usual smaller portions and certainly won’t have any huge meals. There is a big difference between a small reward and a cheat day. On a day with a small reward, the idea is to still largely maintain your diet while having only a smallish snack that you don’t normally have. That in no way means a cheat day, and I always recommend limiting cheat days to maybe 2 to 3 times a month (and that’s if you can psychologically handle that without losing control and going on binges).

Trying For 7 Days In a Row Of Weight Loss; Failed And Gained .5 KG

Day 311

As with the past several days, I continued to struggle with my diet today. I have tried to mix things up a little, but nothing is working as of yet.

Today, I started with some strawberry smoothies and had some watermelon. This decreased my overall meat intake by quite a bit, but my yogurt consumption (about .5 kg) was the same. And I did have a small amount of bread and some noodles. There wasn’t much of a difference in the end result. I went to bed at about 81.3 and woke up at 80.4 kg at 6 in the morning.

Today, I am back to running at 7:30 in the morning. So I have about 1.5 hours to go to the bathroom again and naturally lose a little weight. It will probably be about 80.2, which is roughly the same as my pre-workout weight the last few days.

Despite difficulties with diet and a need to keep modifying a little, I have lost .1 kg each of the last 3 days. So while the road has been difficult, the results are there. I am still certainly on the path to success in this post-vacation recovery period.

It has now been a week since coming off of vacation, and I have dropped from the first morning’s weigh-in of 81.0 kg to yesterday’s final mark of 78.7 kg. That is a large drop of 2.3 kg overall. However, most of that (1.7 kg) was in the first 2 days.

It looks like my streak is over. I went out and ran for 90 minutes at a slow pace, as it was all my body and mind could handle. My finishing heart rate was only about 112, but that was still a decent workout and resulted in a weight loss of 1.0 kg. I finished at 79.3 kg from a start of 80.3. The problem is that 79.3 is .6 kg over the starting weight of 78.7.

Since I finished the run at 9 in the morning and the weigh-in is at about 10 to 10:30, I am basically screwed here. Heck, I don’t even need to go to the bathroom. So I may finish .6 kg up but could possibly lose a little more naturally.

A day where the weight just doesn’t fall off as expected was bound to eventually happen. So my 6-day streak of weight loss is definitely over now. In fact, I finished at 79.2, which is a large weight gain of .5 kg.

There isn’t really any good reason to do anything different. Like I say, a day like this was inevitable sooner or later. So I have to look at the big picture, not this one bad day. And the big picture is still showing a very good recovery after vacation.

Using a Catchphrase To Help Motivate You For Exercise

Day 310

I will be sharing a little psychological exercise tip in today’s blog post. By no means am I a psychologist or mental health professional or anything like that. As always, I am just sharing the little things that I have personally tested and successfully used in losing weight and now mostly keeping it off for almost a year now.

Although I have now lost weight 5 days in a row (this is bound to end soon, but I am trying to keep the streak going), it has not been without its challenges. My diet has been decent except for today, where I ate too much at the end and have now jeopardized my streak. But the more difficult aspect has been my mental state when it comes to exercise. I am not at a high emotional level for some reason. In order to get through this, I have found it helpful to keep repeating a catchphrase in my head when running.

My catchphrase is not really catchy at all from a marketing perspective, but it works for me. Here it is:

“Human beings were not made to lounge on the couch.”

Like I said, it’s probably not going to be catchy for most people. I am not a songwriter or don’t write “hooks” for songs or poetry or whatever. But I just came up with the phrase that helps motivate me. My mind works via logic more than feelings. And this is the kind of logical message that keeps me going when I don’t feel like running.

It seems clear that humans are built to hunt and gather food for survival, and that hunting and gather involves significant physical activity. Most people would agree that sitting around and lounging on the couch is not what nature intends for us. Yet, this is what a lot of us tend to do in the modern world because someone else prepares all the food for us as far as hunting and gathering and other types of food processing. Even if you cook, that is limited physical activity and certainly won’t be enough exercise for many people to avoid being overweight.

So while my “lounging on the couch” phrase may not be catchy, it’s what works for me. And how I use this is simple. I just keep repeating over and over in my head when I feel like quitting during a run. That’s really all there is to it, and this simple method has helped me a lot the past couple of days. I really needed that help the past couple of days, as both showed a very modest weight loss of .1 kg. This quite clearly means that I would have gained weight on both days had I failed to complete my 90-minute runs.

Your job is to find and use a catchphrase that helps keep you motivated. It might not be the one I use, and that’s perfectly fine and expected. The beauty of my Pentamize techniques is that I try hard to make things customizable. You can choose any diet if that is what works for you. The same goes for exercise plans. Everyone can and probably should have a different plan since bodies and minds differ drastically in many respects.

Today, I ate a little too much pizza at the end of the day and also had a can of coke. This hurt me badly, as my weight rose from about 80.5 to 81.3. However, I woke up at 3 in the morning and weighed in at about 80.6 kg. So it seems like that weight is dropping pretty well overnight. Sometimes, you are naturally bailed out from a mistake even though you don’t deserve to be bailed out. The weight drops more than expected despite your diet mistakes. Well, hopefully I am getting bailed out here from an unexpectedly high weight drop overnight even though it is not deserved. The key, of course, is to avoid consistently making these mistakes because you won’t get bailed out like this every time. The mistakes usually eventually take their toll.

Before my 6 a.m. run, I dropped a little more to 80.3 kg. This means that I dropped about 1.0 kg overnight. That may be enough to save me from losing my streak here. But I am still 1.5 kg above the starting weight of 78.8 kg. So this will probably require the run plus some extra something, such as going to the bathroom or some extra natural weight loss.

My run had a disappointing result of 1.0 kg, which took me down to 79.3 kg. While it was a pretty slow run with an ending heart rate of 120, only 1.0 kg is disturbingly low. I can’t begin to understand why that is so low. This left me .5 kg above the starting weight and now has me in trouble. I do need to go to the bathroom, and that is going to help at least some. And it actually helped a great deal. An hour after the run, I was down to 78.8 kg. This left about 1.5 hours before the weigh-in. I should be able to lose at least .1 to .2 kg during that time. If so, that would extend my streak of weight loss to 6 days in a row.

For the third day in a row, I lost .1 kg, finishing at 78.7. This one feels better because I cheated too much last night on my diet. It seems to be a stroke of luck that I was able to lose that much weight. Such a result should not be expected, and I have to do better to keep this streak alive.

5th Day In a Row Of Losing Weight Now In The Books

Starting Weight: 78.9 kg
Ending Weight: 78.8 kg
Result: lost .1 kg

I am now going for the 5th day in a row of weight loss. Although weighing myself constantly, even I don’t remember exactly how many days in a row that I have lost weight. But 5 days would certainly be close, as this is approaching an abnormal (albeit good) streak.

Interestingly, the first day was the rare day where I lost weight despite not exercising at all. That was .6 kg. However, the likely reason for that is that I had a bunch of big meals and cheat days before that, resulting in a lot of extra short-term weight that apparently burned off easily even without exercise. Then, with exercise, I lost 1.1, .3, and then .1 kg. So my daily loss numbers have been steadily going down but still remain in the “loss column” for the past 2 days. It’s fun to see how long this streak can go, but I am not starving or doing anything extreme on the exercise front to keep it going. Such records are not as important as maintaining my reasonably healthy lifestyle.

As of 8 at night, I weighed about 80.8 to 80.9 kg, and I need a little bit more to eat. As long as I keep up at or below about .3 kg, then things are pretty good for possibly keeping this weight-loss streak alive.

A little later, I was down to 80.7 kg and then had a little bit to eat. At bedtime, I was around 81.1 kg.

Today, my weight did not fall as much as recently. Even after going to the bathroom, I was still 80.5 at 6 in the morning. That is only about half of the expected weight loss. It looks like my streak may be over here. But because the 80.5 was at 6 in the morning, this could possibly turn around.

By 7:30, I had dropped to 80.2. So the situation was looking a little better. That is when I went on my run.

Today’s running session was brutal, and I mean from a mental perspective instead of a physical one. My “mind” just wasn’t in the mood to exercise. This was the 5th day in a row of a 90-minute jog. That is far from the record, as I have done it much longer before. Nonetheless, a mental block was there and made it hard for me to keep it up. But I prevailed, finishing without stopping even once. My pace was pretty slow, though, but not ridiculously slow. My heart rate was about 124 at the end of the exercise session.

I weighed in at 79.1 after this run, which was a loss of about 1.1 kg. It now seems that 1.1 to 1.3 is the new norm, as opposed to the previous 1.5 from last year. So I just have to get used to this being the new number. While it’s still not clear why that number has dropped so much, it doesn’t seem to be stopping me from achieving my goals.

The end of the run occurred at 9:05 in the morning, and I was .2 kg above the starting weight for this daily period. With about 2 hours to go until weigh-in time, this is going to be close. I might or might not lose that, but this will either be a breakeven day or a very small weight gain or loss.

After going to the bathroom, I had a nice drop to 78.8 kg by 10 in the morning. This locks me in for the 5th day in a row of losing weight. And I will weigh in at about 11 in the morning, which gives me the chance of possibly losing a little more.

Actually, I didn’t drop anymore and appeared stuck at 78.8. So that was the final weight today and resulted in another small weight loss of .1 kg. It’s now time to try for 6 days in a row.