September 23 Results:
74.7 kg after workout (.2 kg weight gain)
74.0 kg in the morning (break even)
I am rising quite a bit today due to having some soup and plenty of fluids. I don’t think I am eating too much, though. I went up to about 75 and then dropped to around 74.6 at 4 p.m. So this is actually good. I’ll have 2 more smaller meals today and probably have a short 30-minute workout that is not too intense. Yesterday was a rough run, and I don’t need to push it today.
I rose back up to 75.1 after eating my last meal of the day. So this means I need to lose about .6 kg plus whatever I will drink in water. But this time, I am just going for about .6 kg because I feel like I will lose enough overnight to get under 74.0.
.6 kg will require about 40 minutes of running at a moderate pace. I can’t handle a high-intensity workout tonight.
For some reason, I only dropped to about 74.7 kg. In this case, I have been doing so well that I won’t worry about the .2 kilograms of weight gain. I’ll either lose enough by morning or have only a slight weight gain after several days of losing weight.
Results were mixed on this day. It was another of my Evening Dominator sessions and the only one where I had gained weight in the evening as compared to the night before. As I explain in the book, there is a way to estimate how much of a workout you need to when you use this technique. This time, I had a somewhat strange result, losing only .4 kg in the 40-minute run. And that put me at .2 kg over at night. However, I had a break-even weigh-in in the morning. So it was not all bad news.
No matter what technique you use from my Pentamize book, there is no such thing as having a good day 100% of the time when you are trying to lose weight. This is perfectly fine. In fact, it would be really strange if you lost weight every day. So you just accept this.
Looking at my running results so far, you can see that the approximate time of 48 minutes is a little better than breaking even. That number may be completely different for you. If you eat too much, it may be over an hour. If you eat less or perhaps just have a better metabolism, then it’s at least possible that you can break even on less than the amount of time that I am experiencing.
Also note that, at the time of this blog entry, I had not yet taken any days off. Naturally, that is going to negatively affect your results. And you will see that I have to increase my average run somewhat to make up for off days.
Keep in mind that the more off days you take, the longer you are going to have to work out when you do exercise. If you think that working out 2 hours a week is enough, you may be in for a rude awakening. Those sorts of numbers are for people with a good metabolism, not people who have a problem gaining weight. As to exactly how much you have to exercise, that depends on a combination of your diet and metabolism. The entire point of my Pentamize tracking system and e-book is to help you figure this out so you can create a weight-loss success plan.
Jogging Sessions (Nonstop Jogging)
22M and -.4 kg
44M and -.2 kg
47M and -.2 kg
90M and -.2 kg
40M and break even
total 243 and -1.0 kg
avg. 48.6 min jogging and -.2 kg in 5 days