Gained .2 KG On Third Day Of Split Workouts; Still Good Overall

Day 248

Starting Weight: 75.6 kg
Ending Weight: 75.8 kg

Today has gotten off to a rough start. Although not a cheat day, I felt hungrier than usual. So while I was trying to stick to a balanced diet, my overall food intake was probably too high.

At about 6:30 in the evening, I weighed in at about 77.8 kg. That was even more than the amount I was at (77.7) before last night’s run. However, there is still some time before my run. I expect to start my evening exercise session at around 8:30 or 9 at night. So it’s possible that I could drop below 77.7 by that time. However, because I actually lost .2 kg yesterday, I would need to be 77.5 to be on par with yesterday’s pre-exercise weight.

I am pretty much done with food for the day but might have a very small amount after the evening jog. So my results still could possibly be good. It’s going to depend on how much I lose overnight.

From a start of 77.6, I dropped to 76.7 kg for the evening run, which was 60 minutes. I then had some water and a snack that was so small that would barely even register on the scale. That put me at about 77.1 kg, with almost all of that post-run weight increase coming from water.

I suppose I will drop quite a bit overnight since a good deal of it is water. But I likely will not drop enough to avoid a weight gain without running for 30 minutes or so. That decision will be made in the morning when I assess how much I need to lose to break even. A loss is not likely at this point, which is fine because I have lost plenty of weight the last 2 days. That trend won’t continue day after day, as that would not be normal since the body always readjusts back up sometimes (at least in my Pentamize tracking experience).

After doing a pretty slow run for 30 minutes in the morning, I lost .3 kg, down from the 76.1 that I had dropped to overnight. The drop overnight saved me from a really bad day. And while the 30-minute running session helped, I did still gain .2 kg by the end of this period. Although I possibly ate a little too much, you also have to consider that the last 2 days were excellent. So a day of small weight gain was bound to occur eventually. And .2 kg is a small gain that appears to be within the range of normal for this situation.

Over 3 straight days of split workouts, I have lost .3 kg overall. That is a decent average weight loss of .1 kg per day. Now, keep in mind that I am in maintenance mode because I don’t have much else to lose. So the results might be a whole lot better for someone who still has a great deal of amount to lose and is in full mode. At my weight, it is actually difficult to produce several days of large weight loss. But in full mode, I was losing well over 2 pounds per week and close to 3 pounds for several months. Thus, don’t take my numbers here too seriously. Everyone is going to achieve different results, and it will be based on a variety of factors.

The main takeaway for you should be that split workouts can be good for you if you want to avoid an extremely long single daily workout, want to have more control over your weight loss, and if you have the type of schedule that can accommodate two workouts in a day. But even if you have a schedule that makes it difficult, you could try out some split workouts on your off days so you can test and see what kind of results you get.

Second Successful Day Of Split Workouts

Day 247

Starting Weight: 75.8 kg
Weight Before Evening One-Hour Run: about 77.7 kg
Weight After Run: about 76.9 kg
Weight At Bedtime: 77.2 kg
Weight Before Morning Session: 76.3 kg
Weight After 35-Minute Morning Run: 75.8 kg
Final Weight: 75.6 kg
Result: lost .2 kg

For my second day in a row of a split workout, I lost weight again. This time, it was a loss of .2 kg, compared to Day 246’s .3 kg of weight loss. So the total weight loss over these 2 days of split workouts is .5 kg, for an average of .25 per day.

No scientific conclusion can be drawn from 2 days of results. However, there are some certainties. In particular, I definitely would have gained some weight today (Day 247) if not for the extra morning session. That is because my loss of .2 was significantly less than the .5 that I lost shortly before the final weigh-in. There is no way that I would have lost from 76.3 to 75.8 (.5 kg) in only 2 hours. And that is what I would have needed to do if not for the extra 35-minute running session. I definitely would have gained probably .2 to .3 kg. But the excellent 35-minute run showed a weight loss of .5 kg. That sent me down to 75.8, and I then lost .2 kg before weighing in about an hour later.

As with yesterday, it was good to not have to run 90 minutes straight. Instead of that, I split it up into one 60-minute session and the extra 35-minute run. The reason I chose 35 minutes is that I was estimating how much I needed to run to at least guarantee that I would lose weight. And based on my experience, I figured that the 35 minutes with a medium intensity would help me lose at least .4 kg, but possibly more. It did end up being .5 kg, which put me even at that point. Then, after going to the bathroom and waiting about one hour, the extra weight loss allowed me to lose .2 kg overall.

The strategy worked pretty much perfectly. I could have run longer than 35 minutes if I had really wanted to do that. But I didn’t feel the need. The goal was to turn what was destined to be a bad day into a good day. And that’s exactly what I was able to do.

Get the Pentamize ebook for more information on these split workouts. They are not at all required but are mentioned as an option in the book. If your schedule is not conducive with 2 workouts in a day, you don’t have to use this. But it has the great advantage of letting you see how much weight you need to lose for the second session as long as you plan on having your final weigh-in shortly after that second session. This puts you in more control of your destiny, as compared to one workout in a day. However, it won’t save you if you make big mistakes with your diet. Depending on your level of overeating, no amount of exercise is going to save you.

Tried Split Workouts Today With Good Success

Day 246

Starting Weight: 76.1 kg
Weight Before Running 60 Minutes In Evening: 77.7 kg
Weight After Running: 76.8 kg
Weight Before Bedtime: 77.1 kg
Weight Before Morning Run of 45 Minutes: 76.5 kg
Weight After 45-Minute Morning Run: 75.9 kg
Final Weigh-In: 75.8 kg
Result: lost .3 kg

Back when I played football in school, we had “2 a day” workouts before school started. We would practice twice a day for about 2 weeks.

If you are talking about football, it’s tough because you are out there smashing each other. However, for a weight loss system, you don’t have to do anything crazy like that. So I came up with the idea of a “2 a day” workout system when developing the Pentamize Weight Loss System. It should be doable for the typical dieter if your schedule permits it because you are doing the exercise routine that you always do. The exercise is no different. Only the schedule is different.

For this blog post, I will use the term “split workouts.” That is, I am talking about having two different workouts in the same day, but not the extreme exercise measures that I blogged about recently. In this case, figure out about how much you want to work out in that 24-hour period. Then, you are going to split that time into two sessions.

There are several ways to split your workout time into two sessions. These are the main 3 ways:

1. Have two sessions of equal time;
2. Do a longer workout first and then a shorter workout for the second session; or
3. Do the shorter workout first and then the longer one for the second session.

You can have Session 1 in the morning and Session 2 in the evening, or vice versa. The result is likely to be about the same. Just choose a schedule that works for you.

Today, I did a 60-minute for Session 1, and that was in the evening. Then, I did a 45-minute session in the morning for Session 2. Thus, I worked out for 1 hour and 45 minutes total, which is more than the 90 minutes that I often exercise.

The results were good. But that’s not the whole story. Another benefit was that I was able to quit after an hour, relax, and then go back in the morning and do the shorter session. Thus, it actually felt easier for me than one 90-minute session even though the total time was 15 minutes longer.

I lost about .9 kg in Session 1 and .6 kg in Session 2. That was a good total of 1.5 kg of weight loss during the runs. And by the end of this day, I had lost a total of .3 kg, considering that I started at 76.1 and ended at 75.8. And it’s good for my psychologically to get back down there in the 75 range.

I didn’t track split workouts much when writing the Pentamize ebook. So I don’t have a long history of results. This was a very good first day, and I am going to do it again for Day 247. That way, I will have two separate days to look at.

Note that there is another good advantage to splitting up your workouts, provided that the second session is right before your official weigh-in. This advantage is that you can measure exactly how much you need to lose before the second session and modify the time accordingly. This is why you need to track consistently and have an idea of how much you lose during various workouts.