Day 44 – Weight Loss Of Over 1 Pound With 90-Minute Jogging Session

Here is the summary of my weight-maintenance results for Day 44: 90-minute run (nonstop jogging session) and weight loss of .6 kg. That is over 1.2 pounds.

After eating a meal and then running in the afternoon for 90 minutes, I was way down to 74.2 kg. That’s a good drop. I went back up to 75.1 after eating and drinking water. I drank quite a bit because I was rehydrating from the run.

At this point, I am exactly break even on the day. And it’s 3.30 in the afternoon. The basic plan from this point is to have one or two small meals the rest of the day. If I stay disciplined, it will be a good day for weight loss by the time of my morning weigh-in. But discipline is key. I should have lost weight yesterday and ate too much the last meal.

As far as my physical condition, I still have a lingering stomachache and have no idea what is causing it. So while a ran a little bit slower than I wanted to because running faster was causing more stomach pain, that did not stop me from losing about 1.5 kg during the run. That’s pretty close to the average that I achieved during my full weight-loss mode.

At 6:45 p.m., I was doing very well after one more small meal. My weight was 75.2 kg. So I can afford to have one more small meal and should be fine.

It had been a while since I ran for 90 minutes. That sure feels like a long time when running it. But if you keep up the right pace, it’s not that bad as long as you build up to it. In my Pentamize Weight Loss System book, I give you tips on how to work up to long runs. You can even start out with runs of less than 5 minutes if you are out of shape now. You can get a digital copy from the home page.

After my last meal, I was 75.5 kg. That included quite a bit of water. So the actual amount of food was pretty small.

My morning weigh-in was 74.5 kg. That is a good loss of .6 kg today. The following 5 days of running sessions can be seen below. And the totals and average refer to all 30 days of this type of workout session.

60M and -.9 kg
45M and +.5 kg
60M and +.3 kg
60M and +.2 kg
90M and -.6 kg
total 1763 and -1.4 kg
avg. 58.8 min jogging and -.047 kg in 30 days

You can also click here to see my running total averages for other types of workouts.

Day 43 – Gained a Little Weight Despite a Run On Halloween

It’s Halloween and Day 43 of my Pentamize weight maintenance blog. After a successful day yesterday of a 45-minute nonjogging workout, there was no way my body could come back again and do the upper-body exercises. My muscles needed a break. So it was clear that this would be a jogging day.

I was planning on running for 90 minutes. But I had a stomachache and still some intermittent pain from the gallstones. But the biggest problem was the stomach pain.

When possible, I still exercise when I am a little sick. It depends on how bad I feel. I mean, if I were to get a migraine headache or am vomiting, of course I am not going to go out and exercise. But a mild stomachache is not enough to make me stop working out. Nonetheless, I compromised with myself by reducing from a planned 90-minute run down to exactly one hour.

After my run, which was in the early afternoon, my weight dropped to 74.2 kg. That was a really good figure for the afternoon since I had already eaten my first meal. However, I still blow it sometimes and eat too much after an afternoon run.

I give a lot more information on my actual diet in my Pentamize book. But I will say here that I tend to eat small meals and virtually never go for only 3 meals in a day. Instead, I may eat 4, 5, or 6 small meals. Eating smaller meals makes it easier not to overeat near the end of the day.

In this case, I really don’t even know what happened. I was at 75.9 after the last meal, which is a lot more than I was expecting. I would normally be more careful about tracking my diet in full weight-loss mode. But my vigilance goes down some in maintenance mode. This little mistake will probably cost me and force me to do a 90-minute run tomorrow.

I had a pretty good loss of .8 kg overnight. But that was still 75.1, which was a weight gain of .2 kg.

To review, I started maintenance mode 43 days ago at 75.0 kg. So I am still at basically the same exact weight. During this time, it has gone a little up and a little down. My lowest has been 74.0, and the highest has been about 75.4. So this is still a success as far as maintaining weight.

The top 4 lines below are just the last 4 days of nonstop jogging sessions, including today. I have gained a smidgen over these sessions. But if you look at the totals, I am doing fine for weight maintenance over the 29 days of these sessions. Over the 43 days, I have gained a little because of break days. There aren’t many off days in my schedule even in maintenance mode. But I had no off days at all during my Pentamize full mode because I didn’t want to slow down my weight-loss progress.

60M and -.9 kg
45M and +.5 kg
60M and +.3 kg
60M and +.2 kg
total 1673 and -.8 kg
avg. 57.7 min jogging and -.028 kg in 29 days

Pentamize Blog For Day 42: 2nd Nonjogging Mixed Workout Results In Weight Loss

Pentamize Weight Maintenance Blog
Day 42
October 30
Beginning Weight: 75.1 kg
End Weight: 74.9 kg
Result: lost .2 kg
Workout Completed: 45-minute nonjogging mixed session

Today started at about 75.1 kg. That means I lost virtually no weight overnight. But this may just be because my body is recovering from that gallstone attack. During the attack, I lost a huge amount of weight. Now, my body may just be retaining everything to get my energy back up. I don’t know for sure. I am just guessing that is probably the reason for these strange results the past couple of days.

I did a 45-minute hard mixed workout (no jogging) after rising to 75.5 kg in the afternoon. I only lost .2 kg during that workout. It was .4 kg the last time. So I expected a little more. However, the value of this kind of high-intensity weightlifting/calisthenics exercising is that it is reported to help you burn more fat after the actual workout. There is less weight loss during the session due to less sweating. But it primes your body for weight loss throughout the rest of the day.

This is my second nonjogging workout. I lost .1 kg the first time. So the first session was successful. However, regardless of the weight loss on these days, it is good for my overall health. My abs and upper-body muscles are getting in much better shape. So I really need to incorporate this into my workout lifestyle, anyway. But only time will tell whether it is going to be good or bad for my overall weight maintenance.

My weight is not looking so good today. I am 75.7 kg at 6:45 at night. And I need a little something extra to eat. I suppose a little bit of meat and one piece of bread will give me enough energy until bedtime. That small snack only put me at 75.8 kg. So I am borderline as far as gaining or losing weight or breaking even by morning. It’s hard to say what will happen because it is too close.

I dropped to 74.9 kg. So this was another good result for my new 45-minute hard workouts. This loss of .2 kg goes along with the first day of .1 kg. It’s such a hard workout, but the results are good so far. However, it’s hard to say whether there were any residual effect today from my gallstone attack. If you read the past 2 days of this blog, you will see that I had some wild weight fluctuations due to that medical episode. So while today’s results seem to have shown a more stabilized result, it’s just not possible to say. At any rate, the new workout needs about 15 to 20 days of results before I can get a better idea whether it is going to work for me in terms of weight loss or maintenance. Tracking in the short term is not perfect due to innumerable random factors. But the more days you track your diet, exercise, and weight, the more likely you will minimize the effect of these random variables (like this temporary medical condition).

Mixed Workouts With No Jogging (these all last 45 minutes)
-.1 kg
-.2 kg
average .15 kg in 2 sessions

Day 41 – Break Day To Recover From Gallstone Attack

This day started at 74.0 kg. That is the lowest mark I have seen yet. However, as I explained yesterday, the clear reason for such a huge drop was a gallstone attack that I suffered yesterday. I have never seen a drop of 1.7 kg overnight. But that’s exactly what happened and could not have been the result of a one-hour run earlier in the day.

The gallstone attack had me going with almost no sleep all night long. I got a few winks. But the pain was simply too great to stay asleep more than a few seconds.

I ended up being in pain for more than 12 hours, and today was mostly spent trying to get some sleep, rehydrate, get some food for energy, etc. The pain subsided enough that I was finally able to get some shuteye. But my body is certainly way too weak to work out. Besides, the large weight loss overnight made this the ideal time to take a break day.

Normally, I would go ahead and do a 90-minute run on Sunday (tomorrow). However, days ago, I started a new workout that includes a lot of pushups, dips, and situps. And I am extremely sore, especially in my chest and abs. So I need to do that workout again on Sunday to avoid perpetual soreness. If I wait too long, I’ll just get sore all over again. But if I keep it up, then that soreness will go away as my muscles get accustomed to the exercises.

After drinking more than usual and eating, I was up to around 75.2 before going to bed. That is a pretty big increase, but not really all that much considering that I did not work out at all today. However, if you look at tomorrow’s blog entry, you will see something unusual. I lost virtually no weight overnight. So that puts me in a tough spot since I really need to do a long jogging session. But at the same time, the risk of prolonged soreness is just too great. So I’ll have to risk gaining weight tomorrow and make up for it the next day if need be. At any rate, a good plan to go from here will be to do the nonjogging workout tomorrow and a 90-minute run the day after.

Like yesterday, I am not going to track today because it’s too unusual. While it is a break day, which usually results in weight gain, I am not trying to misrepresent the average weight gain on break days. Rather, I fully intended to gain extra weight today on purpose. I just lost too much yesterday and was trying to recover my energy level. Of course, if you are frequently sick, these kinds of days can have a substantial effect on your weight loss or maintenance. And it could affect the accuracy of your tracking. But if, like me, you don’t usually get sick, then the overall effect shouldn’t be that much.

If you have persistent sickness that causes extreme streaks of weight gain and loss, I generally recommend tracking on days when you feel good, not when you are sick. Those sick days may give you a misleading picture of whether your diet and exercise are sufficient for your weight loss or maintenance results.

Day 40 – Dramatic Weight Loss Due To Gallstone Attack

It’s getting pretty close to a break day. I’ll break either Saturday, Sunday, or Monday. It depends on the results I get by morning and on Sunday morning if I work out on Saturday.

I ran for 60 minutes today. My weight loss of .9 kg was not great. But it is usually about 1.0 kg. So it is not unusually low.

I was doing so well, barely above the morning weigh-in with only one meal to go. I then ate too much for the last meal and was up to 75.7 kg. In full weight-loss mode, I am more careful not to make that mistake. Now, I am destined to gain weight by morning. So it looks like I’ll have to go out yet again tomorrow and make up for this mistake by going on a 90-minute run.

It’s been about 6 days since doing one of these long runs. So it’s about time, anway. Tomorrow is Saturday and a good time to do it.

After writing the above paragraph, the situation totally changed. I have gallstones, and they occasionally act up. So I was pretty much up all night long. At least in my case, the pain is too much to even sleep.

By the time I weighed myself in the morning, I had dropped all the way to 74.0 kg. There is no way that is normal since I ended the last meal at 75.7 kg. A weight loss overnight of 1.7 kg, which is pretty close to 4 pounds, is simply uneard of in my tracking. It has to be because the temporary sickness caused me to lose extra weight.

Some people might count this high degree of weight loss in their usual diet and exercise and weight tracking. I am choosing not to track today because it’s clearly an unreliable result that has nothing to do with my actual diet and exercise. If the weight loss had been normal, such as 1.0 kg overnight, I would have counted it. But counting 1.7 would be a misleading tracking statistic.

As to whether you should track your diet and exercise on a day such as this, that is up to you. What is more important than anything else is your overall status of weight loss and gain. Of course, if you are sick for a very long time, that could cause unhealthy weight loss. That is not what I am talking about. If you are that sick, then you should obviously be speaking to a doctor about combating the unhealthy effects of such sickness. What I do mean is that overall weight gain and loss is more important than perfect tracking. The purpose of Pentamize tracking, which I teach in my book, is to help you decide which diet and exercise regimen works for you on an individual level. This tracking is not designed to have perfect scientific precision. Rather, it’s designed to help you customize a successful plan for losing or maintaining your weight.

Another thing I anticipate doing is taking a break tomorrow (Saturday). I will need the time to recover. And since I did drop so much weight overnight, this is the perfect time to go ahead and take a break.