More On The “Evening Dominator” Weight Loss Method

Day 229

Yesterday was a brilliant day. I tested out one of my techniques to about the max level that I am going to do. That is because I had already run the typical 75 to 90 minutes. It was actually 82 minutes yesterday. Then, I realized that I was going to be overweight. So I did an extra exercise session.

The end result was great. Instead of an approximate weight gain of .4 kg (this can only be estimated, but that’s certainly close), I lost .2 kg. So I had a positive swing of about .6 kg. However, the most important of this result is that I turned a day of weight gain into a day of weight loss. And if you can do that almost at will, imagine your potential to lose or maintain weight.

As I stated in the headline of yesterday’s blog post, it was absolutely the most important post I have written so far. But for even more information, you can get my Pentamize weight loss book and read up on “emergency exercise sessions” and the “Evening Dominator” method. These are definitely the most aggressive weight-loss methods that I use. And as you can see from yesterday’s results, this is why they ended up making it into the book. I don’t use this method often. But when necessary, you sometimes have to sacrifice and put in the extra work to achieve results.

It was exhilarating to turn a terrible day of weight gain (would have been almost a pound) into a day of actual weight loss. It just can’t be done every day unless you are totally hardcore. But it’s like an equalizer. When you falter, just use this method to make up for it. This doesn’t mean you will lose weight 100% of the days that you use it. If you have a cheat day and eat way too much, then an emergency exercise session might not be able to take all the extra weight off. But it can reduce the weight gain on that day and set you up for a recovery in the days to come.

For example, if you just eat a whole bunch on a cheat day, you can consider doing one of these “Evening Dominator” sessions 2 or 3 days in a row to either lose all the extra weight or at least speed up your recovery. Sometimes, it has taken me more than a week to recover fully from a cheat day. So this method could be used to speed up that process.

I actually had somewhat of a cheat day today due to the fact that there was some stuff to take care of. And it had been a while, so I ate at a fast food restaurant and had a frapuccino. But it wasn’t a buffet or anything like that. So while I rose from 76.3 to 78.1 before the run, cheat days are sometimes way worse than that.

I did have an oddly disappointing run result when dropping to only 77.3 and 77.2 after using the bathroom. But a drop of only .8 kg in 78 minutes of running is strangely low. Hopefully, I won’t have to do another extra exercise session. But I will do one if it looks like I am going to be over 76.5 kg. If I am near 76.5, though, I will accept a small weight gain like that on a “semi” cheat day. Otherwise, I am going to go and do another session in the morning and lose whatever I need to lose.

In the morning, I was 76.7 and did not seem to be going down after an hour of being awake. So I decided to run about 45 minutes. Instead, I actually finished at 32 minutes and lost .3 kg.

After the extra session, I did lose an additional .3 kg from going to the bathroom. So my estimate is that I would have either broken even or gained about .1 kg if I had not done the extra session. Instead, I got down to 76.1 kg and lost .2 kg.

Now, remember that this was on a partial cheat day. I had a cheeseburger, fries, a coke, and a frapuccino. And I still lost weight. This technique has worked 2 days in a row and saved me from probably gaining weight on a partial cheat day.

The Most Important Pentamize Weight Loss Blog Post I Have Written Yet

Day 228

After a small weight loss of .1 kg yesterday, I’d like to have an even bigger one. I don’t want to start sliding back down and reach 77.0 again. I wouldn’t be upset if doing that on a cheat day, which is needed from time to time. But for now, I’d like to stay in the 76 range or possibly even get into the 75 range.

I had an 82-minute running session at 5:20 in the afternoon today. At that time, my weight had risen from a start of 76.5 to 78.1. The results of the run were disappointing from the standpoint that I lost only .9 kg. However, I went to the bathroom and immediately lost .2 kg more, getting back down to 77.0.

I decided to have a small breezer after the run, and I will have one smallish meal. The weight is not looking good at this point. But we’ll see what I weigh after finishing my last small meal. I’ll also likely go to the bathroom at least twice later since that always happens when I drink pretty much anything. With several more hours before bed, I have to drink some fluids, anyway. Of course, a breezer is hardly the right choice of fluid. LOL. But it appears that most of it is sparkling water.

The bottle says that the breezer is 275 ml. And after drinking it, my scale said 77.3 kg, which is .3 kg more than after the run. So the 275 ml registered as an increase of 300 grams. I presume that is because the scale measures in tenths of a kilogram.

I am going to use an extreme measure that I sometimes refer to as an Evening Dominator if it looks like I am going to gain weight on this Day 228. However, the Evening Dominator session will actually be in the morning instead of evening in this case. The way I am going to do this is to weigh myself about an hour to two hours before the official weigh-in time. If I see that I am going to be over, then I will go out and do an extra jogging session.

How long such a “Dominator” session is depends on how long it needs to be. You just look at how much you need to lose and exercise accordingly. I will say exactly what I did if I determine in the morning that I need to do this.

This technique may be the best thing in my Pentamize book because you can almost guarantee weight loss if you follow it. But alas, there is certainly no guarantee because you could have such a big diet problem that even this extreme measure might be insufficient. Of course, some people have medical problems that could also prevent this technique from guaranteeing weight loss.

I somewhat unexpectedly rose to about 78.0 after eating. A lot of it is due to fluids, so a lot of it is going to come back out in the bathroom or get absorbed quickly in the body. At any rate, it looks like I will have the opportunity to use my “Dominator” method in the morning.

By 10 at night, I went down to around 77.7 kg. This is not going well yet. However, I already expect to get extreme in the morning. And I am ready for that but will certainly not eat anything else.

Results were very poor for weight lost during sleep time. I went down to 77.1 kg by about 7:45 in the morning. At that point, I knew that I was going to be way over if I didn’t do my extra workout session. The typical weight lost shortly before weighing in is roughly .2 kg. So I anticipated that I would be about 76.9 kg at weigh-in time. That would put me .4 kg over – a minor disaster. And this is why the decision was made to do the extra session.

I estimated that 50 minutes at a fairly brisk pace would probably be enough to lose the necessary .4 kg. Actually, I would expect to lose a little more than that. But it’s good to have a little wiggle room for this method.

As expected, the workout was enough. I dropped from 77.1 to 76.4 kg, turning a certain weight gain into a definite weight loss. I still had close to an hour before weigh-in time. And my weight dropped to 76.3 kg. Since I estimate that I would have been 76.9 kg, that is a positive change of about .6 kg.

If you read nothing else, read this post and apply it. Read it again and again if you need to to understand how the method works. I just turned a probable gain of .4 kg into a weight loss of .2 kg. No, this is not advisable to do every day. But you do it when it’s necessary. Although it’s obviously more advisable to just follow a proper diet if that works for you, these kinds of emergency procedures are available when you need them.

Now, some people may claim that the extra session is just lost water weight. Yes, you are losing mostly water weight in an exercise session. But in the long run, you are presumably getting better results. Besides, I am making no health claims here. I am just telling you what is helping me maintain weight with no drugs, no surgery, and no starving. And all exercise sessions mainly lose water weight in the short term. So that would be a silly excuse not to exercise. You are still getting the positive effects even though the amount of fat loss is less than the amount of water loss.

Eating Pizza Is One Of My Favorite Weight Loss Topics

Day 227

As I stated yesterday, I will be running in the evening today. And as of 7 at night, I have decided to only eat about .1 to .2 kg of food after that run. As long as the result of my run (about 90 minutes) is decent, I will likely be in decent shape to break even or lose weight.

It’s hard to predict what is going to happen as far as losing weight during a run. It has varied greatly lately, from a low of .9 kg all the way up to over 1.5 kg. And I have no clue exactly what causes the large fluctuation unless it’s just a matter of unusually high or low intensity. At times, I will consciously run more slowly. And those are, in fact, some of the days where I see a small weight loss during the run of only about .9 or 1.0 kg. For a 90-minute jog, it is rare for me to do a high-intensity workout. In fact, I would never do high intensity for a full 90 minutes. That is just not in the cards for me.

Today, I anticipate a somewhat slower run, but I want to get close to 90 minutes. Even 75 would seem short today because I have eaten just enough that a really poor run result could cause me to gain weight over this 24-hour period. Or eating just a little too much after the run (more than about .2 kg) could cause me to go over.

My weight was 78.2 before the run, and I had a pretty good result of 1.3 kg of weight loss. That put me down to 76.9 kg. So I can afford to eat about .2 kg of food and be done for the night.

A couple of days ago, I lost .6 kg even after eating pizza. This is one of my favorite topics. I see people saying “that’s not in my diet” and similar phrases. And while that might work for some people (completely eliminating certain things from your diet forever), it just doesn’t work for me. Instead, I eat the bad stuff in moderation.

Incidentally, most of a pizza isn’t even that bad. Since carbs kill my weight maintenance plans, the crust is probably the only thing I really worry about. Pizza is something I eat when my weight allows for it. This is another reason why I track so religiously. By knowing that I am in good shape at 6 at night, that gives me the opportunity to eat pizza or something that I like, but in moderation. For example, with pizza, I can eat a store-bought pie that is about .3 kg when I know I can afford to eat that much and still probably not gain weight at the morning weigh-in.

There are other tracking factors involved, and I lay those out in the Pentamize system. But the main point here is that many people, like myself, can still afford to eat some of the good stuff like pizza even on a permanent diet. But moderation is the key. And you eat in moderation by tracking how much you are eating and also factoring in your progress on a particular day. So can you eat pizza or chips every day? Probably not. But when you track like I do, you will know when it’s time to eat what you want, provided you maintain the proper amount of moderation.

Today was weird after the run. I was at 77.1 at bedtime, which was great. And for some reason, I woke up at around 5:30 and was only 76.8. That is a ridiculously low drop of .3 kg. But I did manage to drop another .3 by weigh-in time. That put me at 76.5 kg, which was a meager weight loss of .1 kg on the day. But any loss is a success.

Gained Back Half The Weight I Lost Yesterday

Day 226

Starting Weight: 76.3 kg
Weight Before 90-Minute Run: 77.3 kg
Weight After Run: 76.3 kg
Final Weight: 76.6 kg
Final Result: gained .3 kg

Today definitely did not go off as well as yesterday. To some extent, this is natural because I am coming off a day where I lost .6 kg, which is well over a pound. So my body might reverse itself and retain water. This is not any kind of certainty, though. While my Pentamize tracking history has many examples of losing a large amount of weight on one day and still losing at least a little the next day, a “bounce back” effect is normal.

I only had so-so results on the run today, as well. After a good start to the day, where my weight was 77.3 kg before an afternoon run, my weight only dropped about 1.0 kg during the session. It ideally should at least be a little more than that. However, depending on diet, water retention, and other factors, it is still possible to lose weight under this scenario.

The problem today is I was just a little too hungry and probably ate slightly too much. And if you add that my body may have retained more water than usual, it was going to be difficult. I rose to roughly 77.4 kg before bedtime, and my weight didn’t seem to be coming down very much the last couple of hours before going to bed. Thus, I was not really expecting good results for the morning weigh-in.

After getting up, I weighed in at 76.9 and then 76.8 after going to the bathroom. That was still a little time before the weigh-in. But it was clear the end result was going to be terrible. So I already knew that extreme measures would probably be necessary to recover from this. My workout for Day 227 will be in the evening, so there will be plenty of time to assess the situation. There is one big advantage to working out in the evening and after you have eaten all or almost all of your food for the day. But it is far from a foolproof way to lose or maintain weight. I will discuss evening workouts in the next blog post.

These kinds of days are very disappointing. When you don’t really do anything wrong and still gain about a half a pound, it’s disheartening. But consistency works once you have an effective system even though individual days are problematic. The key to weight loss is to track everything (I developed my own Pentamize system for this very purpose) until you have that winning system. Then, your ability to follow that system (willpower, consistency, tracking and adjusting when necessary, and the like) will be the determining factor. If you don’t yet have a winning system, the Pentamize book can help you.

No Choice Now But To Enact Extreme Measures

Day 225

Although a weight that is around 77.0 kg is not that much over my target maintenance weight of 75.0, the trend the past 4 days has been ugly. Since hitting 76.3 and officially ending my post-vacation recovery period, everything has been bad. I have been consistently gaining, and this appears to be past the point of being a normal small weight gain from natural fluctuations. So I have no choice now but to take some extreme measures.

I prefer to take extreme measures only when necessary. And 4 days in a row of gaining weight is not acceptable. So it’s time to do this because I am tired of this ugly swing.

My exercise session will be in the afternoon, at about 1 to 2:30. I must do the full 90 minutes today, but how fast the pace will be is going to depend on my energy level. For me, extreme measures do not typically mean a high-intensity workout. I may work out longer if necessary. But high intensity is rarely the answer for me. Part of the problem is that I will just get thirstier or hungrier, which seems to be part of the reason my weight has gone up the past few days. So running faster is likely not the answer.

In this case, I am going to watch my diet, have a decent run, and then check my weight in the evening. If I am over 77.5 kg, then I am going to go out and run again, but definitely for far less than 90 minutes. The goal here is to lose weight, not to kill myself. And my body is definitely not in shape to suddenly run 3 hours in a 24-hour period. But an extra session of 30 to 45 minutes at night is possible.

This kind of extreme measure is not something I usually do and would generally not even advise doing it. But there are times when you have to sacrifice. And that time is now for me. I am fed up with this and now have no other choice. However, if my weight is 77.5 or under in the evening, then I don’t have to resort to an extra workout because I will probably lose weight by morning, anyway.

By the way, this is one of my extreme measures that I teach in the Pentamize Weight Loss System ebook. Get it from the home page of this website and learn the exact steps I have taken to lose weight.

My weight was about 77.6 before running today. That was a good start on the diet. My results were not quite as good as yesterday. But I did drop to 76.6 by the end of the run and 76.5 after going to the bathroom.

To avoid having to do an extra workout tonight, the goal is to watch my diet and slowly drink water instead of just gulping a bunch of it right after the run. I’ll probably run for about 30 minutes just for good measure, anyway. But if I am well below 77.5, I might not do the extra session.

In an odd twist, I actually ate some pizza this evening. My weight was 76.9 kg at about 8:30 at night. In other words, I was already at my morning weigh-in without taking any extreme measures. As expected, I just watched my diet and sipped water slowly instead of gulping a lot of it down after the workout. There was plenty of room to eat one more meal. It raised me to about 77.2, and I was down to 77.1 by bedtime.

I got up at 6 to go the bathroom and weighed in at 76.6 kg. This was already a loss of .3 kg on the day, with likely quite a bit more to come before the official weigh-in. With about 3 hours to go, I may even drop back down to 76.3, which would eliminate all of the weight gain from the last 4 days (not counting today).

At my 9:30 a.m. weigh-in, I came in at exactly 76.3 kg. This means that I did completely erase the last 4 days of weight gain all in one day. And I lost .6 kg today while eating pizza! I will talk more about pizza in tomorrow’s blog post.