This weight-loss journal entry covers 3 different days. They are for Days 15, 16, and 17, and I am journaling my maintenance mode. The Pentamize ebook covers my full weight-loss mode and has over 100,000 words that lay out exactly how I lost about 2.5 pounds a week.
The interesting thing to glean from these 3 days is that I got quite different weight-loss results despite doing 3 jogging sessions of almost the same length. If you are not used to tracking on a daily basis, you might be surprised by this. But as you learn the Pentamize way of daily tracking, this will become the completely expected norm and not a surprise at all.
When you see varying results, it could be little body changes or could just be the delayed effect of exercise or the lack of exercise. You’ll never really know what the reason is unless it’s something really bad you do. For example, if you go out and eat 5 pounds of food at a buffet restaurant on Tuesday, you know darn well why you gained a pound or two on that Tuesday. But if you stick to your normal weight-loss diet, then you won’t know the exact reasons. The key is to stay the course and keep up the good work of sticking to your diet and exercise routines. The average is always going to be the key metric that determines success or failure.
October 3 74.7 kg (37-minute run and lost .1 kg)
I had decided to run 45 minutes. But I had a pretty good run and ended up just stopping at 37 minutes since I made it home at that time. My weight loss during that run was around .6 kg. And since I started the day at 74.8 kg, the net result was a weight loss of .1 kg.
At the end of this day, my totals and averages for nonstop jogging sessions were 57.1 minutes and .08 kg of weight loss daily over 12 days.
October 4 74.9 kg (40 minutes and gained .2 kg)
I basically ran the same as the day before. It was actually 3 minutes longer, and I had a bad result. Instead of losing .1 kg, I gained .2 kg.
I was up to 75.6 kg and went on a 40-minute run. I lost .7 kg to get down to 74.9. But I was still a little hungry and thirsty. So my weight will go up some before bedtime. I was about 75.3 before hitting the sack. Strangely, I hardly lost any weight at all overnight, getting back down to 74.9 kg. This is not a problem, though. I am still basically even during the maintenance period.
My averages went down a little after this day. And they got even worse after Day 17. The blog entry on Day 18 will show how I recovered.
All Nonstop Jogging Days In Maintenance Mode
avg. 55.8 min jogging and -.06 kg in 13 days
October 5 75.4 kg (30 minutes and gained .5 kg)
That was not a pretty result. I went out and ran 30 minutes at a moderate pace. That was apparently not enough, as I gained half a kilogram. I was not aware of doing anything out of the ordinary in terms of diet on this day. So it appears to have just been one of those days where things went badly for some unknown reason. This is no reason to feel bad. But it may be a reason to reassess things. This is what I wrote down at the time:
“Like in full weight-loss mode, I think it’s still clear that 30 minutes is just not going to be enough unless it’s a high-intensity workout. I am going to have to have some longer workouts in the next few days to reverse the trend.”
I averaged my maintenance-mode workouts of around 30 to 45 minutes at this time to see what kind of results I have been getting with this kind of workout. I was at a weight gain of .6 kg with these workouts when not doing an Evening Dominator session. You can learn about that in my Pentamize book. With an Evening Dominator, which is a special technique, I was losing weight at this point.
After Day 17, the following were my averages for all nonstop jogging days (not just runs of 30 to 45 minutes, but also one-hour and longer runs):
avg. 53.9 min jogging and -.02 kg in 14 days
You can see that the average was dipping badly over the past couple of days. All of that changes on Day 18, where I had a really good day.