I have now achieved 9 days in a row without gaining weight on any of those days. I did break even on one, but the other 8 have resulted in weight loss. This streak is so good that it is motivating to keep maximizing my exercise sessions to keep alive as long as it can naturally keep going.
There is one thing I do not want to do, and that is to push the intensity of my workouts past the level of slight discomfort. I can certainly keep running the same duration of 90 minutes until the streak is over. But pushing the intensity is something that has its limits. For example, my speed stayed fairly low yesterday the whole way through. I got up to a heart rate of about 128 at the end. However, there were some “spurts” during the session where I picked up speed in an attempt to have enough weight loss to keep things going. The point is that my life doesn’t depend on this streak. Running 90 minutes at a “slightly uncomfortable” intensity is something I can do for days and days. But pushing it to a heart rate of 160 every day is a no-go for me. It will totally burn me out on a mental level. No streak is important enough that a mental burnout is acceptable.
For me, consciously avoiding mental burnout is my norm and is different than a weight loss challenge like you see on TV or challenging yourself to lose 5 pounds in a week to fit in a dress or something. Those are comparatively bad in my opinion because I want a permanent lifestyle change, not possible but aggressive short-term results that simply can’t be achieved for a long period of time due to the required intensity level.
Every time in the past that I have stopped working out has been due to mental burnout except one time where I recently took a break due to a physical neck injury. That was actually when I got up to my max weight of 106 kg (233 pounds). That was so high for me that I made the decision to never go there again. And if I am never going to go there again, it’s also important to try to avoid necessary injuries that might come from high-intensity workouts. While it’s sometimes possible to keep on exercising despite injury, any additional pain also brings an increased risk of mental burnout. So the two are very related, depending on your personal situation.
If you are prone to injury, do you really want to push yourself physically beyond a reasonable level just for short-term results? Are short-term results really going to make you happy if the results don’t end up being permanent? Think about these things and the risk of mental burnout when planning your exercise duration and intensity. If you agree with my approach, then you may have to increase the duration of your exercise session to burn enough calories. That is one thing that Pentamize tracking techniques help you develop – the right combination of intensity and duration for your own exercise regimen.
I woke up a bit late today (8:30) after sleeping late (2:30 in the morning). When going to bed at 8:30, my weight was around 79.3 kg. I had finished eating at approximately 79.8 kg. At 8:30, my weight was 78.8 kg, which is just about what it was yesterday. If I can manage to lose .3 kg before running, then I will easily lose weight today. Otherwise, this could be close. Of course, the only thing I can do before running is go to the bathroom and also avoid eating and drinking. So there is nothing special to do now until wait. I will run at about 10:30 in the morning.
Despite running at 11, my weight didn’t seem to want to drop after waking up. I was still a 78.7. But the run result was great. I knocked off 1.6 kg during a run that was not so fast at the end (about 136 kg). However, my average speed seemed to be above average. I didn’t measure my exact speed and don’t usually do that. But I kept up a good pace during this session, just estimating from my breathing and the overall feeling of intensity.
After hitting the bathroom, I ended up suddenly getting down to 77.0 kg. That is a large daily loss of .5 kg. I didn’t really expect that result. It means I have also recovered completely from the London vacation. It took about 3 1/2 weeks to recover. I’ll talk more about this successful recovery period in my next blog post.