Day Of Calisthenics Instead Of Jogging Produces Poor Results

Day 504

My diet was great all day. After starting at 78.1, I rose to 79.3 at 7 in the evening. This is a solid start on my diet, which I really need because my ankle is hurting so badly that it may be hard to exercise tomorrow morning.

I sprained my ankle pretty bad in the middle of this morning’s run but was able to keep running, albeit a little more slowly than desired. The problem is that it has gotten worse after the run. I am limping while walking, much less jogging. Tomorrow morning could be better or worse. I won’t just take a day off but may have to do a different kind of exercise. That is an issue because running is the only thing that has consistently worked for me on the exercise side of the diet-exercise equation.

I need to have one more meal and will try to limit it to no more than .3 kg or so. Although I did not weigh in again at night, my weight was only around 1.4 over at the max.

My weight was a pretty good 78.6 in the morning. That would normally set me up for a large weight loss. The problem today is that I am dealing with a sprained ankle. It really needs at least a one-day rest. I am willing to give up a really good day in order to try to recover, although a sprain obviously does not fully recover in a day. The idea, though, is to give it a little rest and come back in better condition tomorrow.

I did a 90-minute leg exercise workout instead of jogging in order to give my sprained ankle time to feel better. This did not go over well in terms of during-exercise weight loss. In fact, it was disastrous. I lost only .2 kg and was still 78.4 kg. This kind of result is consistent with previous testing during my full weight-loss mode. I will go over this in more detail in tomorrow’s blog, but suffice it to say for today that this kind of result is the exact reason I chose jogging only as my primary exercise for weight loss and maintenance.

Do I realize that weight lost during exercise is only one factor? Yes, but are all other factors combined going to make up for the approximate .8 to 1.0 kg that I don’t lose when doing calisthenics or weightlifting. In my experience, jogging beats calisthenics and light weightlifting, and it’s not even remotely close. Today is just one example of that. And while hardcore weightlifting might compare, the risk of injury is significant. And you actually need a workout partner to do serious heavy lifting. Jogging can be done alone for obvious reasons.

78.3 was my final weight. I could only lose .1 kg more after the disappointing workout. I’ll discuss more on what this workout means in tomorrow’s blog post. But the results are hard to ignore. Even with a great diet result, I gained weight.

Results Through Day 64

Day 1 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 2 – 70 minutes – gained .2 kg – 76.6 to 76.8
Day 3 – 64 minutes – gained .2 kg – 76.8 to 77.0
Day 4 – 89 minutes – lost .2 kg – 77.0 to 76.8
Day 5 – 75 minutes – gained .3 kg – 76.8 to 77.1
Day 6 – 90 minutes – gained .5 kg – 77.1 to 77.6
Day 7 – 90 minutes – lost .9 kg – 77.6 to 76.7
Day 8 – 90 minutes – gained 1.5 kg – 76.7 to 78.2 (cheat day)
Day 9 – 90 minutes – lost .1 kg – 78.2 to 78.1
Day 10 – 90 minutes – lost .7 kg – 78.1 to 77.4
Day 11 – 90 minutes – gained .2 kg – 77.4 to 77.6
Day 12 – 90 minutes – lost .4 kg – 77.6 to 77.2
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
Day 22 – 90 minutes – gained .2 kg – 78.7 to 78.9 (partial cheat day)
Day 23 – 90 minutes – lost .6 kg – 78.9 to 78.3
Day 24 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 25 – 0 minutes – lost .2 kg – 78.5 to 78.3 (break day)
Day 26 – 90 minutes – lost .4 kg – 78.3 to 77.9
Day 27 – 0 minutes – gained 1.6 kg – 77.9 to 79.5 (cheat day and break day combined)
Days 28 and 29 combined – 0 minutes – gained .3 kg – 79.5 to 79.8 (one cheat day, one partial cheat day, and 2 break days)
Day 30 – 90 minutes – lost 1.3 kg – 79.8 to 78.5
Day 31 – 0 minutes – gained .3 kg – 78.5 to 78.8 (break day)
Day 32 – 89 minutes – lost .6 kg – 78.8 to 78.2
Day 33 – 90 minutes – broke even – 78.2 to 78.2
Day 34 – 90 minutes – lost .8 kg – 78.2 to 77.4
Day 35 – 90 minutes – gained .3 kg – 77.4 to 77.7
Day 36 – 90 minutes – lost .5 kg – 77.7 to 77.2
Day 37 – 80 minutes – gained .3 kg – 77.2 to 77.5
Day 38 – 90 minutes – gained .1 kg – 77.5 to 77.6
Day 39 – 90 minutes – lost .3 kg – 77.6 to 77.3
Day 40 – 90 minutes – lost .1 kg – 77.3 to 77.2
Day 41 – 90 minutes – gained .2 kg – 77.2 to 77.4
Day 42 – 60 minutes – gained .3 kg – 77.4 to 77.7
Day 43 – 87 minutes – lost .3 kg – 77.7 to 77.4
Day 44 – 90 minutes – gained .8 kg – 77.4 to 78.2
Day 45 – 90 minutes – lost .8 kg – 78.2 to 77.4
Day 46 – 50 minutes – gained .3 kg – 77.4 to 77.7
Day 47 – 86 minutes – lost .5 kg – 77.7 to 77.2
Day 48 – 90 minutes – lost .6 kg – 77.2 to 76.6
Day 49 – 86 minutes – gained .1 kg – 76.6 to 76.7
Day 50 – 89 minutes – gained .3 kg – 76.7 to 77.0
Day 51 – 90 minutes – broke even – 77.0 to 77.0
Day 52 – 90 minutes – broke even – 77.0 to 77.0
Day 53 – 70 minutes – gained .2 kg – 77.0 to 77.2
Day 54 – 90 minutes – lost .3 kg – 77.2 to 76.9
Day 55 – 90 minutes – gained .7 kg – 76.9 to 77.6
Day 56 – 90 minutes – gained .1 kg – 77.6 to 77.7
Day 57 – 90 minutes – gained .3 kg – 77.7 to 78.0
Day 58 – 60 minutes – lost .1 kg – 78.0 to 77.9
Day 59 – 90 minutes – broke even – 77.9 to 77.9
Day 60 – 86 minutes – broke even – 77.9 to 77.9
Day 61 – 45 minutes – gained .4 kg – 77.9 to 78.3
Day 62 – 90 minutes – gained .2 kg – 78.3 to 78.5 (partial cheat day)
Day 63 – 70 minutes – lost .4 kg 78.5 to 78.1
Day 64 – 90 minutes – gained .2 kg – 78.1 to 78.3 (calisthenics day instead of jogging)
gained 1.5 kg (5 cheat days, 3 partial cheat days, and 6 break days)
minutes saved from max of 90 – 991
4945 minutes total
average run time – 77 minutes

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