Choosing What Time Of Day To Exercise – Day 81

Day 81
90-minute run and lost .2 kg
Final Weight: 75.1 kg

I am coming off a few somewhat bad days and need to try to reverse things today. Despite being a breakeven day, yesterday was actually not that bad because it was a nonjogging workout. So I didn’t expect to lose much weight. Just breaking even was fine and about the most I can expect with even a higher-intensity calisthenics session.

December 6 was really poor. For some reason, I shot up .4 kg despite running an hour. And the day before that, I had a break day that resulted in a gain of .3 kg. So I am coming off a streak of weight gain.

Although diet is always important in general (it’s vital to avoid overdoing it on the cheat days and unhealthy snacks), I vary my exercise activity quite a bit depending on recent trends. So a day like today will almost always be a long run because it’s time to try to finally have a decent day with at least some weight loss. 2 days of gain and one breakeven day are not making for a good recent trend.

I lost a good amount during the run of 1.4 kg. My weight before starting was 76.1 kg, and it ended at 74.7 kg. That is much better than I have been doing lately in terms of weight lost during the jogging session. One of the reasons for that is probably that I ran really hard the last 30 minutes or so. I even finished at about 156 beats per minute, which is way up there compared to my usual 125 to 140.

Things kind of went off the rails after the run. I ate too much and ended up at about 76.2 kg. This was just one of those times when you get hungry and can’t stop eating. No, I did not pig out or anything. But I definitely ate more than the optimal amount. Increasing from 74.7 to about 76.2 when the workout was in the afternoon instead of the morning is just plain overeating.

If you do a workout in the morning (meaning before eating anything), you expect to gain all of the weight back after the run and a little bit more. Then, on a good day where you don’t gain too much back, you will lose weight from the amount lost during sleep. But since this jogging session was in the afternoon, I should not have gained back all the weight lost during the run since I had already eaten a large amount of my daily food intake.

Similarly, if you have eaten all your meals for the day and then do your workout at night, it would be terrible to turn around and gain back all the weight after a good run. That’s because the idea of the evening workout would be to lose the weight gained from eating all your daily meals. If you turn around and put it all back on at night, you have defeated the purpose of the workout.

Some people get really hungry after a workout and have to eat something. If you are that type but also need to work out at night, then it’s important to hold off on your last meal of the day until after you exercise. Otherwise, you will just overeat again and again.

For me, the best option is probably to work out before you eat your first meal of the day. This avoids the problem of getting hungry later because of the actual workout. Yes, you will be hungry after the morning workout. But after this session, you will have a good idea of how much you can eat the rest of the day and won’t have any more exercise to do that might cause you to get overly hungry. I routinely worked out in the morning during full weight-loss mode. My Pentamize book will give you a full journal of exactly how I lost 2.5 pounds a week using this “morning workout” routine.

As alluded to above, there is one big advantage to working out in the evening. And that is you can determine exactly how much you need to work out to get below a certain mark. My book discusses this technique in detail. It’s called the Evening Dominator session. But it is best for people who have the willpower to abstain from eating at all after the evening exercise session. If you are able to just go to bed without eating, get a good night’s sleep, and then eat again only after waking up, then a regimen that consists of an evening workout is doable in a weight-loss plan. But this depends on your ability to abstain from eating after that workout.

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
90M and -.2 kg
total 3383 and -4.3 kg
averages of 63.83 min jogging and -.08 kg in 53 days

Day 61 – Using Your Heart Rate To Check Exercise Intensity When Running

My results on Day 61 were a final weight of 74.7 kg. That means I broke even. My exercise session was a 60-minute run.

Yesterday was a good recovery day. I ran 90 minutes and lost .4 kg. Today, I wanted to follow that up with a decent workout because it would be nice to have 2 good days in a row after that really bad result on Day 59. So my decision was to run for one hour.

I started the day at 74.7 kg. Then, I ate a couple of meals and ran in the afternoon. After that run, I came in at 74.4 kg.

I had a small snack after the run, but not much water. I also set a record today on my heart rate at the end of the session. It was about 168, which is more than the 160 I set just yesterday. This is not a record that I usually try to set. In fact, moderate intensity is my typical workout. And even today, it was at 168 only because I ran my butt off the last 10 minutes. Although I didn’t check it, my heart rate was surely way below that for most of the run.

Let’s examine heart rate a little further. Keep in mind that your numbers will be different than mine. For example, a rate of 120 for me at the end of a run only applies to me. For you, the same intensity could be 100 or could be 140. It just depends on your own resting heart rate and maximum heart rate. My book will show you how to figure all this out for yourself. Get it from the home page.

In my case, I am often at about 120, and I would say I have averaged about 130 to 135 for the entirety of the time that I have been using my Pentamize tracking system. So the 160 and 168 from the past two days are way above my average. I have seen it at about 150 before when running hard at the end. Maybe I just ran harder than I thought I did. But I can’t conceive of doing this every day. It’s just too much for me. 160 is definitely in the range of high intensity. And my goal continues to be to maintain an exercise regimen that consists of moderate-intensity workouts. For me, that’s about 120 to 140 beats per minute.

Keep in mind that heart rate increases a lot when jogging. You might be able to get just as good or maybe even a better workout when lifting weights. But your heart rate would not be expected to rise as much as when running. However, if you are lifting heavy weights and working really hard, your respiration should go up dramatically even though your heart rate typically does not skyrocket.

The rest of the day, I did pretty much everything right. After my last meal, I was only at about 75.2 kg. That was only about .5 kg above yesterday’s official weigh-in. But for some reason, I didn’t drop much weight overnight. After waking up and going to the bathroom, I still got down to only 74.7 kg. That made it a straight-up breakeven day since it was the same weight as Day 60.

A breakeven day is never bad. It’s kind of downer because I am having a cheat day on Day 62. Someone is having a party that I will be attending at night. So I would have preferred to lose a lot of weight on this day. Nonetheless, it’s not good to complain about a one-day result. That’s really pointless in the end because the only thing that matters is the average result plus the gross weight gain or loss.

90M and -.8 kg
60M and +.1 kg
60M and -.1 kg
90M and +.5 kg
60M and -.1 kg
60M and -.4 kg
90M and -.4 kg
60M and broke even
total 2453 and -3.3 kg
avg. 61.33 min jogging and -.0825 kg in 40 days

Day 24 – More Weight Loss With a 45-Minute Run

This is Day 24 of my journal for maintenance mode of my Pentamize Weight Loss System. If you want to learn the whole system, you can get the book on the home page for a cheap price.

I ran for 45 minutes after getting up and before eating anything or even drinking water. And I dropped to 74.0 kg, which was a solid weight loss of .9 kg during the workout. That is a lot more than usual. It was even cold outside (9 degrees Celsius, which is about 48 degrees Fahrenheit). My heart rate was a pretty high 142 or so at the end of the run.

Yesterday, I lost about the same amount while running 60 minutes. Here’s what seems to have made the difference. At the end of that one-hour run, I measured my heart rate at only 124. Although I didn’t really do it on purpose, I clearly ran pretty slow yesterday. And I clearly ran faster today. This is an example that shows you why the duration of a workout is only one factor in how effective it is going to be. The intensity is another huge factor. I will tell you in my book why I don’t do many extreme high-intensity workout. But that does not mean you should not do them. It depends on the situation. It may be the right choice or the wrong choice for you. I can help you decide on a workout that best fits you in the Pentamize book.

Rehydration and breakfast caused me to go up to 75.0 kg. I went down and up slowly all day and ended up at 75.1 kg after the last meal. It’s going to be a good day since I am only .2 kg above the morning weigh-in.

In the morning, I weighed in at 74.6 kg. That is actually not much weight loss during sleep. But because I was in such good shape at bedtime, this still resulted in a weight loss of .3 kg on the day.

Lessons For Today:

1. One observation to be made here is that the intensity of exercise must be considered along with the duration. I explain in more detail above about different exercise intensities on Day 23 and Day 24. And I was able to measure this by both the weight lost during exercise and my heart rate at the end of the session. Measuring your heart rate only at the end could be misleading. But it’s okay to do it this way as long as you keep a pretty steady pace throughout the session. But dramatically speeding up the last 5 minutes or something could create misleading results. So if you like to speed up at the end or slow down at the end or whatever, then maintain this same habit if you are going to compare different days.

As you can read about above, this day saw about the same weight loss in 45 minutes as I did in 60 minutes the day before. Explore different intensity levels to find what you like. Depending on what you prefer, you may be increasing or decreasing the duration of your workout sessions.

2. The other thing that worked really well today is that I just did not overeat. I was already only .2 kg over the morning weigh-in of 74.9 at bedtime. If you are only .2 kg (.44 pounds) over the morning weigh-in when you go to bed, you are almost always going to lose weight due to natural weight loss that occurs during sleep. The key to knowing what you can be at bedtime and still lose weight is to determine what I call your WLWS. Learn exactly how to compute your WLWS in my Pentamize ebook, which is sold on the home page.