Day 79 – Deciding On Low, Moderate, Or High Intensity For Your Exercise Routines

Day 79
one-hour run
Starting Weight: 74.9 kg after a break day
Ending Weight: 75.3 kg and weight gain of .4 kg

At about 2 in the afternoon, I had risen to 75.3 kg. That is when I decided to go for my one-hour run.

At the end of my run, I registered myself at a very high approximate heart rate of 156 beats per minute. That is into the high-intensity range. However, that pace was only for about the last 5 to 10 minutes. For the 50 or so minutes before that, I was running much more slowly.

At the beginning of this Pentamize maintenance mode, I did several sessions of high-intensity runs. And I found that I lost a lot more weight than usual. For example, I ran really hard for 30 minutes and would lose up to .9 kg. However, that occurred when I ran hard the whole time. Today, I only ran hard like that for 10 minutes or a little less. And I only lost .7 kg for the whole hour, which dropped me to 74.6. So how fast you run absolutely affects how much you lose during a particular session.

The cold weather here continues to reduce the amount I lose during my runs. But this seems to more or less even out because I am not so thirsty after these runs. These appear to still be quality workouts because I am successfully maintaining my weight overall. It consistently hovers around 75.0 kg, which seems to be my natural maintenance weight when exercising and keeping a decent diet.

You may think that you will just run faster so you can lose more weight or lose it faster. But in my case, those 30-minute runs just sapped me both physically and mentally. I had to abandon them because the sessions were just too much for me. So I dropped the speed back down and am now running an average of a little more than an hour.

I encourage you to test out moderate-intensity sessions and try out some high-intensity ones, as well. Decide for yourself which level of intensity you prefer. Of course, some people may be forced to do a low-intensity exercise sessions due to physical limitations. That is okay, too. But you may have to spend a lot more time working out if you limit yourself to only low-intensity workouts. For example, I have even walked for 90 minutes before and found it to be of little positive effect when trying to lose weight. It may be better if you have already met your goals and are just trying to maintain your present weight.

It is pointless to say which intensity level is best in general. That would be like asking what color dress is the best. What matters is what works for you and also allows you to achieve your weight goals. Nothing else matters except what you can and are willing to do physically and whether the intensity and duration, combined, are enough to achieve your goals. Everyone has a different path for losing or maintaining weight. Your job is to find that path. The Pentamize Weight Loss System can help you do that.

Today’s result ended up being pretty bad, with an increase of .4 kg. But I feel like that is a temporary thing with digestion. I am constipated, and that may have been the reason I kept on so much weight on this particular day. So I will just carry on as usual and do my calisthenics workout for Day 80. Hopefully, my body will get back to normal today so I will see better results. But if there is some weight gain again, then I will just make up for it with a long run or two over the coming days.

90M break even
60M +.1 kg
90M -.6 kg
60M and -.1 kg
60M and +.1 kg
60M and -.5 kg
60M and +.4 kg
total 3293 and -4.1 kg
averages of 63.33 min jogging and -.08 kg in 52 days

Day 78 – The Value Of Daily Tracking In a Weight Loss System

Day 78
End Result: 74.9 kg after a break day (.3 kg of weight gain from the start of 74.6)

This was the first break day after 9 straight days of having an exercise session. My body certainly needed that.

The results were typical, with a pretty considerable weight gain of .3 kg. This is no longer surprising to me, and it suggest that my metabolism is really poor because of the consistent weight gain on almost every single break day.

The plan for Day 79 must be to work out. I recently took 2 break days in a row. But after jumping up .3 kg on this day, it would be very risky to take another break day for Day 79. So I must do some kind of exercise.

Although it’s getting close to the time to do another calisthenics session, those are not good for burning calories. So the better option for tomorrow is to do a running session since it’s time to try to bounce back from this bad day. Then, the day after is when I may go ahead and do a calisthenics workout.

After these Day 79 and 80 workouts, I can then reassess what I should do. This is going to depend on how much I weigh at that time.

One thing you can glean from this blog post is that I do all kinds of daily tracking, including my weight. This is a key to my success that most people don’t do. I found it very hard to lose weight until developing my tracking techniques. Tracking means more information, and information is power. Without information, you are just going to be guessing over and over again what is working and not working as far as losing weight. So learning to track using my Pentamize methods will give you the information that will unlock the road map to an easier weight loss system. You need to learn to track your diet and your exercise, not just one or the other. The more information you have, the better. This is why I track on a daily basis.

A lot of people will insist that you should only weigh yourself like once a week. Well, I can give you my personal experience on that. I don’t sit around reading books to learn how to lose weight. I did it by actually experimenting and creating my own system. When I was weighing and tracking occasionally, I always lost a small amount of weight or even no weight at all during some periods. And this was despite working out and trying to watch my diet. But when I started to track everything, what I discovered is that this added information allowed me to better assess when I was having a good or bad day. This tracking information became the ultimate key to my weight-loss success. If you want to know the specifics of how to do daily tracking, you can get my book.

Days With No Workout
+.6 kg
+.2 kg
+.3 kg
+.3 kg
+.3 kg
broke even
+.5 kg
-.1 kg
+.2 kg
+.3 kg
total +2.6 kg
average +.26 kg in 10 days

Diet Tips: Example Of Eating Pizza In Moderation

Pentamize Blog
Day 77
Starting Weight: 75.1 kg
Ending Weight: 74.6 kg
Result: lost .5 kg

My intention today was to have a pretty long run since I gained a little weight yesterday. But it’s been a while since I have had a break day. So a long 90-minute run wasn’t in the cards.

I prefer to decide how long I am going to run before starting. But from time to time, my mind just goes back and forth and can’t make a decision. So I just started running, knowing I needed to run at least 45 minutes.

As I hit 40 minutes, I was feeling pretty good. So I decided to complete a full hour of jogging.

After my run and going to the bathroom, I was sitting at 75.0 kg. And at about 7:15 at night, I was still hungry. Earlier, I had gotten a pack of 3 small pizzas at the store. One of them was only 300g. So I decided to eat one of them for my final meal, along with some juice. This should allow me to lose a little weight on the day. Of course, nothing is certain unless you go to bed already having lost weight compared to the morning weigh-in. And that won’t happen in this case because the weight of the food I am about to eat will cause me to rise above the morning mark of 75.1 kg.

After eating that pizza and going to the bathroom, I was 75.4, which was the exact plan all along. You see, you can even eat pizza as long as it’s the proper amount.

I did even better than expected overnight. My weight went all the way down to 74.6 kg in the morning. This is the best day in quite a while, and I did it with a one-hour run, not the 90 minutes that I end up usually doing to have a really good day.

Today’s blog post is not meant to justify eating pizza or other foods that are risky to a weight loss plan. Rather, it’s a great example of how moderation is the key. If you read closely, you will also see how my Pentamize tracking is used in conjunction with moderation. Although moderation is the key, you have to track so you know how much you are eating. Most people who talk about weight loss deal with calories. This is not how my system works. I focus more on weight than calories. And this pizza thing today is a very good example of that. I knew how much I could eat and limited myself to that amount. And that is how moderation works in a successful weight loss or maintenance plan.

The last 6 days of nonstop jogging sessions are included below. To see averages for all the days of my Pentamize maintenance mode, you can click here.

90M break even
60M +.1 kg
90M -.6 kg
60M and -.1 kg
60M and +.1 kg
60M and -.5 kg
total 3233 and -4.5 kg
averages of 63.39 min jogging and -.09 kg in 51 days

Day 76 – Analyzing The Difference Between My Full Weight-Loss Mode And Maintenance Mode

Day 76
Pentamize Weight Loss Blog

My day started out at exactly 75.0, which also happens to be the very same weight I was at when starting this blog 76 days ago. In fact, not one day during this period have I gone either below 74.0 or over about 76.5. So my performance in terms of maintaining weight has been fantastic.

By the end of Day 76, I had gained .1 kg, ending at 75.1. That may have happened because I ate too much bread. Regardless, it’s a typical small weight gain that is balanced out by the days with weight loss.

I am using the same kind of Pentamize techniques that I used when losing almost 70 pounds in full weight-loss mode. The difference is that I eat a little bit more and exercise a little less. Actually, my time spent on exercise is about 20 to 25 percent less. Yet, my weight continues to hover right around 75 kg. So my diet is pretty good, although not super healthy. And I should be eating more vegetables and a little less meat, bread, and yogurt. But since my maintenance goal is being achieved, I don’t want to be too hard on myself.

By the time I did my one-hour run today at 7 p.m., my weight was 76.3 kg. This is pretty good since I am planning on eating only a small amount of food after the run.

The amount lost during the jog was only .7 kg, which put me down to 75.6 kg. This is a little lower than average. I felt like I was running pretty hard. But my heart rate was only 133 at the end, which is pretty much average for me. In warmer weather, I usually lose more than this (about .5 kg per 30 minutes of jogging). Your results will vary. So don’t take that as a promise that you will have the same numbers. I wrote a book to teach you how to track these things for yourself. The Pentamize Weight Loss System is available on the home page of this site.

While this is certainly not required, I went way over the top during my full weight-loss mode. In fact, the last 4 to 5 months, I did not have one single break day from exercising. That’s motivation. And I can only hope you at least approach the same motivation level in full weight-loss mode.

However, having lost the weight that I was trying to lose, I no longer felt the need to work out every day or work out as much as before in terms of session length. Now, how much you can let off when transitioning to maintenance mode depends should not be based on feelings only. After all, if you don’t “feel like” working out at all anymore, you will just gain all the weight back. So the key is to slow down only to the extent that you can maintain your current weight.

In my case, this still means working out about 6 days a week. So while I would prefer to cut that down to 5, that has not worked out for me so far. If I modified my diet even further, that might be possible. But unless I figure out a better diet system, I am pretty much stuck to working out about 6 days a week. In terms of exercise length, I am happy to not have to run 90 minutes every session. Instead, I often jog for 60 minutes. Am I totally happy? No, but working out on a regular basis is just the right thing to do for me.

90M break even
60M +.1 kg
90M -.6 kg
60M and -.1 kg
60M and +.1 kg
total 3173 and -4.0 kg
averages of 63.46 min jogging and -.08 kg in 50 days

Day 75 – Sleep And Its Effect On Weight Loss

This is Day 75 of my Pentamize blog. My results today were a weight loss of .1 kg. My workout was a one-hour run. My starting weight was 75.1 kg, and my ending weight was 75.0.

After my one-hour run, I came in at 75.2 kg. That was kind of a disappointing drop of only .6 kg, as my weight was 75.8 before going on the run.

I feel like I should have lost a bit more than .6 kg. But that’s just the way it goes sometimes. I ran from 7 to 8 at night and had to eat a little more after that. Of course, it was important to drink some water after running for an hour.

I went back up to approximately 75.8 after the last meal. Then, after going to the bathroom, I dropped back down a little to about 75.6 by bedtime.

In my Pentamize Weight Loss System book, I break down all you need to know about losing weight while sleeping. A lot of people with a weight loss system do mention that sleep is good. And I certainly concur that one of the major times of the day when I have lost a lot of weight is during sleep.

However, simply knowing that sleep is beneficial for losing weight is not really giving you much information on how to lose weight. It’s a very small part of an overall system. You certainly don’t want to be sleeping only 4 hours a day. Then again, you won’t lose weight sleeping 10 hours a day if you don’t do other things to create a lifestyle for promoting weight loss.

Let me give you an example. I know pretty much what I need to weigh before sleeping so that I will have a good result by morning, which is when I do my official weigh-ins. Once you learn how to make this same kind of prediction, you can modify your daily activities so you can actually predict before your weigh-ins whether you are expected to have a good or bad result. If you predict a bad result, there are certain things you can do to reverse that, such as an exercise session. I show you precisely how to make these predictions and take the proper countermeasures to help achieve your goals.

I don’t have any specific numbers on this, and it would be hard to even devise a study because each person would have to intentionally sleep only 4 or 5 hours on certain nights, which is a major impediment to someone’s life. Then, they would have to sleep 8 to 10 hours, which is going to be too much for some people because they just don’t have the time to even do that in their regular lives. The bottom line on sleep is that it is good for losing weight. But whether you sleep 4 or 8 hours a day, the amount of sleep you get is only one factor in a much bigger set of factors that determines your overall success. Principally, you are still going to need a proper combination of effective diet and exercise. Then, getting enough sleep can potentially enhance that overall plan, while insufficient sleep can potentially hinder your results.

60M and +.1 kg
90M -.1 kg
90M break even
60M +.1 kg
90M -.6 kg
60M and -.1 kg
total 3113 and -4.1 kg
averages of 63.53 min jogging and -.084 kg in 49 days