Day 9 – Pentamize Weight Loss – One Hour of Running Can’t Save a Cheat Day

I don’t take too many cheat days at all even though I am now in maintenance mode. And today’s results are a good example of why. I ran an hour and still gained weight.

Although it’s not totally true, there is a reason so many say that diet is even more important than exercise. That’s because it’s true if you eat a whole lot. Depending on how much you consume, even a lot of exercise cannot burn off all those excess calories.

In this case, which was on September 27, 2016, I started that day out at 74.3 kg. That was a very good number because my maintenance mode starting weight was 75.0 kg. Since I am not actively losing weight and just maintaining, anything in the 74 range is great.

I ended the day at 74.9 kg, which was a weight gain of .6 kg, or about 1.3 pounds. Let me explain how I got there.

There was a party at my house. While I didn’t totally stuff myself, I had quite a large amount of coke and some ice cream. Those were probably the culprits that really did me in on this cheat day. It’s fine. It’s a cheat day, which you are supposed to enjoy within reason. The problem is even exercise won’t do the trick to reverse all this damage if you go too far.

I lost .9 kg during the 60-minute run. Sometimes, that is plenty sufficient to lose weight on a day. But the problem is I rose dramatically earlier in the day, going from the start of 74.3 kg up to 76.3 kg. That is an increase of 2 kg, which is about 4.4 pounds. Eating that much is just not going to allow you burn it all off unless maybe you are just eating vegetables.

Recovering From a Cheat Day

Since even an hour of running might not allow you to recover from a cheat day, you have a couple of options. You can increase your usual amount of exercise for several sessions. Alternatively, you could do a full session on the next day you were expecting to take a break. I usually find it easier to just do an extra session.

Probably the most important thing is just to limit your number of cheat days and limit how crazy you go on these days. Look at this particular day for me. I rose about 4.4 pounds. Let me tell you what I did one day during full weight-loss mode. I rose 6 pounds in one day! While I lost some of that by morning, that kind of result (6 pounds) is what I am talking about when I say you need a reasonable cheat day, not hog heaven. Even if you have to weigh yourself to know when to put brakes, do it. Do whatever it takes if you really want to lose weight.

After this Day 9, here were the updated running totals and averages for nonstop jogging days in maintenance mode.

22M and -.4 kg
44M and -.2 kg
47M and -.2 kg
90M and -.2 kg
40M and break even
60M and -.1 kg
90M and -.2 kg
60M and +.6 kg (cheat day)
total 453 and -.7 kg
avg. 56.6 min jogging and -.09 kg in 8 days

The 60-minute days look really bad at this point. But it’s because of this cheat day. Over time, the results will get better as the number of one-hour jogging days increases.

Day 8 – Another 90-Minute Run; Understanding Strange Streaks In Weight Loss

September 26, 2016, was my 8th day of tracking for this blog and maintenance mode. My full weight-loss mode, where I lost 50 pounds in less than 5 months, is fully documented in my book, which is available by clicking above on the e-book link.

I started this morning at 74.5 kg after losing a small amount of .1 kg yesterday.

I went up to 76.1 kg before running for 90 minutes. That is about 3 pounds of water and food throughout the day.

The 90-minute workout put me back at 74.5 kg. However, I ate a little more and drank some water before bed. So the final number at bedtime was about 75.0 at bedtime. I then dropped quite a bit overnight, getting down to 74.3. This amounted to a weight loss of .2 kg.

Jogging Sessions So Far In Maintenance Mode (Nonstop Jogging)
22M and -.4 kg
44M and -.2 kg
47M and -.2 kg
90M and -.2 kg
40M and break even
60M and -.1 kg
90M and -.2 kg
total 393 and -1.3 kg
avg. 56.1 min jogging and -.186 kg in 7 days

One thing you will notice above from the first 7 days of testing jogging workouts is that the numbers for different durations don’t seem to make a lot of sense. The one day of only about 20 minutes showed a loss of .4 kg. The days around 40 to 45 minutes average about .3 kg. Now, I have 1 one-hour workout that showed only a loss of .1 kg. And my 2 90-minute workouts were both .2 kg of weight loss.

These numbers seem like the opposite that they would be right? The 20-minute average is the best, and the 1-hour and 90-minute sessions are the least best so far. What the heck is this? I will tell you what it is. Don’t be confused with short-term results. These are usually just random streaks. Over time, more reliable averages start to show themselves.

I had the same kinds of short-term weird results in my full weight-loss mode, which lasted for several months. But over the course of time, you will see different results. Longer results are generally much more reliable than short-term results. I’ll give you an idea of how to average things in my book. But you certainly can’t rely on an average of anything when you have only a handful of days for your results. 1 60-minute workout is almost meaningless. But the results become much more meaningful as you continue to track your progress for weeks and months.

It’s not going to be feasible to track thousands of days of weight loss since you would have hopefully lost all the weight already way before reaching such number of days. So getting a reasonable estimate is the general rule when tracking. That’s just the nature of losing weight. Everything is somewhat imprecise. But if you learn Pentamize tracking, you will know how to get reliable and useful estimates of everything, including both diet and exercise.

Day 7 of Pentamize Maintenance Mode And Weigh-In Tips – September 25, 2016

On Day 6, I had taken my first off day of maintenance mode and gained .6 kg. So my starting weight for this Day 7 blog entry was 74.6 kg.

Having gained so much the day before, my thinking is it was time to have a pretty long jog to try to make up for the bad off day.

Although I sometimes jog 90 minutes, I have decided to run for about one hour today. No evening weight needs to be taken. I will just weigh in in the morning and compare to the 74.6 from yesterday. I know already that I have overeaten a little bit today. So I am not expecting any great results and hope to at least stay below 75.0. Luckily, I did end up losing .1 kg on the day. So things are pretty stabilized here.

For some reason, I was just a little too hungry today and ate more than usual. But an hour of jogging for me usually results in about 2.2 pounds of weight loss during the workout. And that was enough today to have a slight weight loss of .1 kg, which is about .2 pounds. I finished at 74.5 kg.

Weigh-In Tip:

You will notice that I weigh down to the tenth of a kilogram or pound. Why do I do this? Because measuring in whole kilograms or pounds is virtually worthless when you use my Pentamize tracking system. You need to understand that small daily averages add up to a huge number, whether you have a weight loss or weight gain. Just look at my running totals below.

Today, for example, was only .1 kg of weight loss. And 3 of the first 6 jogging days were .2 kg of weight loss. No day so far was more than .4 kg. Even that is still less than one pound. But look at the total. It is 1.1 kg so far. That is 2 pounds. These small numbers add up over time.

There is a much more important reason that measuring by tenths may be vital to your success. I’ll teach you this in my book. But I’ll give you a hint. How many carrots can you eat for dinner tonight to avoid gaining weight by morning? Well, learn how to answer this kind of question and you will be a lot closer to successfully losing weight.

If you track in whole numbers only, you are going to get imprecise data. 100.8 will be 101, and 100.4 will be 100. You could lose .5 pounds, but it registers as a pound. If that happens weekly, you could be 2 to 3 pounds off by the end of a month. This is not a good way to track your progress. So get yourself a scale that goes down to tenths of a kilogram or pound.

Running Results:

Jogging Sessions (Nonstop Jogging)
22M and -.4 kg
44M and -.2 kg
47M and -.2 kg
90M and -.2 kg
40M and break even
60M and -.1 kg
total 303 and -1.1 kg
avg. 50.5 min jogging and -.183 kg in 6 days

Pentamize Blog – Day 6 – Is Dieting Enough To Lose Weight?

This was the first day of my Pentamize maintenance mode where I decided to completely take the day off with no exercise at all. I gained weight. Of course, that’s not surprising. But what may be surprising are the results from my Pentamize full weight-loss mode. You can learn that and my entire system by getting the book on the home page of this site.

Today, I gained .6 kg, which is about 1.3 pounds. That’s definitely above average for a day with weight gain. And that’s true even in maintenance mode. It would not be normal to gain over 30 pounds a month, which is what would happen if you gained over a pound a day. Even if yo do not exercise, you are likely to gain less than this as a daily average. My average on days that I do gain weight is certainly lower than 1.3 pounds, as well. Nonetheless, what you may find is that dieting is simply not enough to lose weight even if you follow a strict diet on a daily basis.

There is a lot of talk about whether diet is more important than exercise, and vice versa. I definitively answer that question in my book. But here, I will just ask a few simple questions for you to think about.

1. If you eat 3500 calories daily and don’t exercise, what do you think is going to happen?

2. If you eat 2500 calories daily and don’t exercise, what do you think is going to happen?

3. And what do you think will happen if you eat only 1700 calories a day?

Well, I can tell you few people would lose weight when eating 3500 calories a day. But even that is possible. But as far as 2500 and 1700 calories, there is no answer that is going to apply to everybody. It depends on your size and body makeup, your metabolism, and the specifics of your diet. There is absolutely no one-size-fits-all answer here.

If you insist on not exercising, you may be in a world of hurt if you expect to lose weight. The problem is some people can eat only 1500 calories and not lose weight. Their metabolism really is that bad.

Based on USDA calorie guidelines, I am supposed to eat about 2400 calories if I have an average activity level and all the way up to about 2900 calories for an active lifestyle. Well, let’s just say I work out several hours a week and don’t even come remotely close to eating 2900 calories a day. I didn’t lose 68 pounds by eating 2900 calories a day. I ate a heck of a lot less than that to lose weight. Yet, I still gained weight with some exercise plans.

For me, dieting without exercise is not going to work to either lose or maintain my weight. While it might work for you, it would be a disaster for me. So I am forced to do both whether I like it or not.

My original blog from this day follows.

I will not do a regular workout today, although I will do some walking with the family. The numbers for the 24th are just for general tracking. I may gain a little, but that’s okay. A break is needed.

That was a pretty bad result. I went up .6 kg after doing no workout at all. My morning weigh-in from the day before was 74.0 kg. And when I weighed in for today’s official weight, it was 74.6 kg.

Running Totals and Averages:

Days With No Workout
+.6 kg
average +.6 kg in one day

Since this was the first day with no exercise at all in maintenance mode, the average is the same as today’s total. Like I said, the average weight gain on my “no exercise” days is likely going to go down. But the overall picture looks bleak. In my case, and likely for millions and millions of people, dieting is only one part of a successful weight-loss equation. Going with no exercise is going to be mostly for the people who don’t need to exercise because their great metabolism is functioning at a higher level than the average person with a weight control problem. Even disciplined dieting often must be paired with at least some exercise.

Day 5 of Pentamize Maintenance Mode – September 23, 2016

September 23 Results:
74.7 kg after workout (.2 kg weight gain)
74.0 kg in the morning (break even)

I am rising quite a bit today due to having some soup and plenty of fluids. I don’t think I am eating too much, though. I went up to about 75 and then dropped to around 74.6 at 4 p.m. So this is actually good. I’ll have 2 more smaller meals today and probably have a short 30-minute workout that is not too intense. Yesterday was a rough run, and I don’t need to push it today.

I rose back up to 75.1 after eating my last meal of the day. So this means I need to lose about .6 kg plus whatever I will drink in water. But this time, I am just going for about .6 kg because I feel like I will lose enough overnight to get under 74.0.

.6 kg will require about 40 minutes of running at a moderate pace. I can’t handle a high-intensity workout tonight.

For some reason, I only dropped to about 74.7 kg. In this case, I have been doing so well that I won’t worry about the .2 kilograms of weight gain. I’ll either lose enough by morning or have only a slight weight gain after several days of losing weight.

Results were mixed on this day. It was another of my Evening Dominator sessions and the only one where I had gained weight in the evening as compared to the night before. As I explain in the book, there is a way to estimate how much of a workout you need to when you use this technique. This time, I had a somewhat strange result, losing only .4 kg in the 40-minute run. And that put me at .2 kg over at night. However, I had a break-even weigh-in in the morning. So it was not all bad news.

No matter what technique you use from my Pentamize book, there is no such thing as having a good day 100% of the time when you are trying to lose weight. This is perfectly fine. In fact, it would be really strange if you lost weight every day. So you just accept this.

Looking at my running results so far, you can see that the approximate time of 48 minutes is a little better than breaking even. That number may be completely different for you. If you eat too much, it may be over an hour. If you eat less or perhaps just have a better metabolism, then it’s at least possible that you can break even on less than the amount of time that I am experiencing.

Also note that, at the time of this blog entry, I had not yet taken any days off. Naturally, that is going to negatively affect your results. And you will see that I have to increase my average run somewhat to make up for off days.

Keep in mind that the more off days you take, the longer you are going to have to work out when you do exercise. If you think that working out 2 hours a week is enough, you may be in for a rude awakening. Those sorts of numbers are for people with a good metabolism, not people who have a problem gaining weight. As to exactly how much you have to exercise, that depends on a combination of your diet and metabolism. The entire point of my Pentamize tracking system and e-book is to help you figure this out so you can create a weight-loss success plan.

Running Results:

Jogging Sessions (Nonstop Jogging)
22M and -.4 kg
44M and -.2 kg
47M and -.2 kg
90M and -.2 kg
40M and break even
total 243 and -1.0 kg
avg. 48.6 min jogging and -.2 kg in 5 days