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

Pentamize Weight Loss Test: Can You Lose Weight On a Cheat Day?

This is Day 4 of my Pentamize Weight Loss System maintenance mode. Today will be the most important Evening Dominator that I have done. This is a cheat day. I am not going to go nuts like I did on last month’s cheat day. But I will eat out and drink some coke. I’ll definitely be in trouble by the time of the workout, so I plan on doing at least a 90-minute run.

After the restaurant (lunchtime), I was actually only at 75.7, which is not as bad as expected. Since I was 74.2 kg when I woke up, that was a 1.5 kg increase, which is pretty close to 3 1/2 pounds. So while I cheated some, it wasn’t hog heaven, either. I just had a typical barbecue chicken meal with potatoes and some salad and a large coke at a restaurant.

At 3, I had dropped to 75.6 kg. But after eating my last meal, I was up to 76.1 kg. This looked tough for even just breaking even, but I felt a 90-minute run might do the trick. I went out and lost a typical 1.6 kg, which put me down to 74.5 kg. However, I’ll drink some water before bed and weigh myself again for the final nightly number. Without the water, I am .4 kg under. So it’s good so far. Can I actually have a cheat day and still lose weight? It looks like I may do it.

Yes, I finished up at 74.5 kg because I had some water but also went to the bathroom.

Results For Today (September 22, 2016):

74.5 kg after doing Evening Dominator (weight loss of .4 kg even on a cheat day, albeit a fairly moderate cheat day)

74.0 kg the next morning (.2 kg weight loss)

Running Maintenance Mode Results

Jogging Sessions (Nonstop Jogging)
22M and -.4 kg
44M and -.2 kg
47M and -.2 kg
90 M and -.2 kg (today)
total 203 minutes and -1.0 kg
avg. 50.75 min jogging and -.25 kg in 4 days

Be aware that this particular blog entry in no way endorses cheat days or is meant to imply that it is easy to lose weight on a cheat day. In fact, look at these numbers closely. I didn’t go to an all-you-can-eat buffet or anything like that. I just had a coke and a pretty average-sized meal at a restaurant. The rest of the day was smallish amounts of food. Then, I went out and ran for 90 minutes, which is a pretty long distance of something like 7 miles for me.

I did this as a test. But I have to stress it was a pretty bad run. I had cramps and then a stomachache the whole time. As a general rule, cheat days, especially with really big meals, are just counterproductive to losing weight. The main points of this entry are as follows:

1. Cheat days are something you are going to do. But try to make it a moderate cheat day instead of stuffing your face and gorging yourself for no good reason. Eat what you like, but don’t have 3 huge meals. Have one meal that satisfies you and keep the other meals small; and

2. If you have a cheat day, expect to work hard to make up for it. The extra calories aren’t just going to magically disappear unless you are already someone with a highly efficient metabolism.

Pentamize Weight Loss Maintenance Blog For September 21, 2016

September 21, 2016, was my 3rd day in maintenance mode of my Pentamize Weight Loss System. In my book, one of the things you will learn is the danger of transitioning from full weight-loss mode to maintenance mode.

To be honest, the risk is that you just lose motivation and fall back into your own habits. So for some people, the maintenance mode may have to be pretty much the same as their full mode. This is going to depend on a lot of factors, but it mostly comes down to what made you successful and how successful you were in full weight-loss mode. Let’s look at my example:

1. I was losing about 2.7 pounds a week in full mode. By the end, it came down slightly, ending at 2.5 pounds a week.
2. In this case, I was well above the recommendation of 1 to 2 pounds a week. Why? Because I worked my butt off during full weight-loss mode. I worked out darn near every day to lose weight fast. And it worked. And my book shows you my daily full-mode results, just like this blog shows you my maintenance-mode results.
3. In my case, I am exercising less now than I was during full mode. You can see why. I am trying to maintain now, and the rate before is just not necessary to maintain. So there’s a very good reason why I am working out less in my permanent maintenance mode. I don’t need to kill myself here because less exercise than before is still enough for me to maintain my weight.

However, this does not mean that you are going to be in the same boat as me once you hit maintenance mode. Let’s say you were losing one pound a week while dieting and exercising 5 times a week for a total of 4 hours.

Now, you hit your weight and decide it is time to go into maintenance mode. Can you reduce your exercise to 4 days a week instead of 5 or reduce to 3 hours a week instead of 4? That may not be possible in your case because your full-mode results were only 1 pound per week. You don’t have a lot of room there to reduce your workouts compared to someone like me, who was losing 5 pounds a week.

The only thing you can do for yourself in maintenance mode is to vary your exercises and test them to see what happens. Everyone will have different results. If you reduce to 3 hours a week and are still maintaining, then great. But if you start gaining weight again, then it’s probably going to be time to step back up to your full weight-loss mode.

Daily Results:

74.9 kg after doing Evening Dominator (weight loss of .2 kg)
74.2 kg the next morning (also a weight loss of .2 kg)

I was about 75.5 kg after eating all my meals for the day. That was up from 74.4 kg in the morning. So with all water, food, going to the bathroom, and everything, I had risen about 1.1 kg throughout the day.

I ran 47 minutes and dropped to 74.5 kg and then drank some water and was up to 74.8. At bedtime, I had risen to 74.9 kg, all due to water.

Running Results

2M jogging and -.4 kg
44 minutes jogging and -.2 kg
47 minutes jogging and -.2 kg
avg. 37.7 min jogging and -.27 kg in 3 days

You will see later in the blog (I wrote a couple of weeks before starting to publish) that this first period in maintenance phase actually saw me losing quite a bit of weight. My weight started going back up when I took some breaks, had some cheat days, etc.

If you want to have a cheat day, at least understand that you have to make up for it somehow. If you cheat early in a day, you may exercise later that night. Alternatively, you could work out a little extra each day for the next week or so. It’s up to you. But don’t have a cheat day and then do nothing to make up for it. Have your fun. But pay the price by putting in some extra time into your exercise sessions.

There’s a great section in my book that is called “How To Time Your Rewards.” You can even cheat a little every day if you know how to do it. But the timing is crucial, and some hard work must be done to allow for a little cheating. Go to my home page to learn more about the book.

Day 2 Of Pentamize Maintenance – September 20, 2016

On the first day of my Pentamize maintenance phase, I had run only 22 minutes. That is actually the shortest amount of time I had run in I believe about a year. In my experience, such a short run would rarely achieve good weight-loss results. However, I am referring to either low- or moderate-intensity exercise. But even a 22-minute run at high intensity is so short that a lot of people are not going to get much benefit from it. It was an unusual day and not something that I would normally recommend. But I want to know what works and doesn’t work. So I will be reporting everything I do in this blog because it is important to have honest and valuable analysis of results.

On September 20, 2016, I made a decision to do another of what I call an “Evening Dominator” session. I won’t give the full lesson here. But it is in my book.

In this case, it seemed like about 45 minutes would be a good time to try for a fairly intense jog. Now, this was not high-intensity exercise. It was definitely in the range of moderate intensity. There is no way I can handle 45 minutes of high-intensity, nonstop running.

Results:

I lost a very good .8 kg during this run. That is about 1.7 pounds. I had risen from 74.6 in the morning to 75.6 kg right before the workout. So I went back down to 74.8 kg.

After drinking water, I went back up to 75.1 kg. That put me at even on the day when measuring from the previous evening, where I was 75.1 kg. Keep in mind that you will not always lose weight in a 24-hour period when you have a good workout. That’s just the way weight loss goes. It has big ups and downs in short periods. You just want to avoid consistently gaining weight for weeks at a time. That is when you know something is probably wrong.

Nonetheless, by the morning of the 21st, I expected to drop below the previous morning’s 74.6. How do I know this? It’s because of a concept called DBW, which I teach in the book (see the home page to get it). And I did drop to 74.4 kg. So I lost .2 kg from the previous morning.

Running Results:

September 19: 22 minutes jogging and -.4 kg
September 20: 44 minutes jogging and -.2 kg
Average 33 min jogging and -.3 kg in 2 days

Based on my results in full weight-loss mode, I would expect that these first 2 days were a little better than what my average will be over time. Also, never make the mistake of worrying about only 2 or 3 days of results. If you are consistently gaining weight, that’s when you need to change something. And if you are in full mode but only breaking even, then you are going to have to make some modifications. Once you learn the full Pentamize tracking system, it’s pretty easy to make changes, test the results, and compile enough information to figure out what is going on.