5th and Final Day Of Time Matching

Day 257

I have now reached my fifth and final day of the “time matching weight maintenance strategy” test. Almost every day has seen either a small weight loss, breakeven, or a small weight gain. For the first 4 days overall, I have lost .1 kg. The starting point was 75.5, and my weight was 75.4 for the final weigh-in on the 4th day.

Since this is the final day, I will have successfully maintained my weight as long as either break even, lose some weight, or gain only .1 kg on this 5th day.

Things were not going very well as far as my diet. I ate too much and even had a couple of ice cream sandwiches. When this happens, though, it is highly advisable to keep it to a small snack and not go crazy. You can lose some discipline, but it should be a controlled loss. 3 scoops of ice cream or a whole ice cream sundae will kill your diet. But a small snack is endurable as long as long as you know you can do enough exercise on that day to burn off the excess calories.

I had risen to about 77.7 by bedtime. And that was looking really bad since I would need to drop to about 76.5 to have a good chance of breaking even on the day. Fortunately, I was able to drop to 76.4 before running.

I felt that a 70-minute was just about right as far as time matching goes. However, I would likely have to keep a pretty good pace to lose 1 kg in 70 minutes.

After finishing the run in, I weighed in at exactly 76.4 kg. I could have waited another 30 minutes and probably lost another .1 kg or more before doing a final weigh-in. But in this case, the 75.4 was exactly breakeven for the day. More importantly, the 75.4 was .1 kg below my 5-day starting point of 75.5 kg.

Final Result:

The final tally here for my “time matching” experiment is a big success. I started at 75.5 kg and ended at 75.4, for a weight loss of .1 kg. Since the goal was maintenance only (not losing weight since I have reached my target already), I even surpassed the goal by a small amount.

If you just look at the raw numbers only, that doesn’t help you understand the full benefits of this method. The real benefits are in the details. See tomorrow’s blog post for a more comprehensive overview of this time-matching weight maintenance strategy.

4th Day Of Time Matching And Still Doing Great While Reducing Session Durations

Day 256

When I started this current 5-day time matching test, my main hope was to be able to reduce my 90-minute runs to something less than that on at least some days. That didn’t mean every day. But if I could run an hour or 45 minutes on 3 or 4 days, that would be great. So far, I have been able to run 60 minutes on 2 out of 3 days. And I have maintained my weight and actually have lost .1 kg.

For Day 256, I have probably eaten a little too much, as my weight was up to about 77.6 by the time I finished eating all meals and snacks for the day. Unless I drop a substantial amount overnight (meaning more than 1.0 kg), then my run will probably have to be at least 75 minutes and maybe 90. In fact, unless it is about 76.4 or less, I’ll be forced to do a 90-minute jogging session. This is because a 90-minute run might get me about 1.1 kg (could be a little more or less). If it is 76.2, then I can do a 75-minute run. Only if it is 76.1 will I be able to do a 60-minute run.

At bedtime, I had risen to a disappointing 77.4 kg, which was down slightly from a high of about 77.6. Then, things did get better overnight. I woke up and went to the bathroom and had dropped to about 76.5 kg. And that was around 4 hours before the official weigh-in. The situation was not yet clear enough to decide how long to run. But 75 minutes was looking like a possibility, with an outside chance of 60 minutes. I am actually writing this at 8 in the morning and will run around 9:30 to 10. That is when the final decision will be made on how long I need to run.

Some people might not like weighing in as much as I do. But as you can see from this 5-day experiment, weighing in can actually give you the data necessary to tell you when you can EXERCISE LESS. I would think that’s a pretty good incentive to use Pentamize tracking on a daily basis unless you just love exercising to the max all the time.

I had a decent result with my 60-minute run, losing .7 kg and dropping from about 76.1 to 75.4. That meant that I had a small weight increase of only .1 kg today.

For the 4 days of this test, I have lost .1 kg, making me almost exactly at the breakeven point of 75.5 kg. The following are the daily results:

1. lost .1 kg with 90-minute run
2. gained .1 kg with 60-minute run
3. lost .2 kg with 60-minute run
4. gained .1 kg with 60-minute run

With one day left in this test, all I have to do is either break even on Day 5 or at least not gain more than .1 kg. It will then be a big success, particularly because I have managed to reduce my running sessions from 90 to 60 minutes on 3 of the first 4 days.

Now On 3rd Day Of Time Matching Experiment

Day 255

This is the 3rd day of my time-matching workout test. And it has been very successful so far. One of the goals of this technique is to work out less when it’s possible to do that. In fact, that is one of the main goals. Once you start to maintain your weight after meeting your target, then you may feel it necessary or at least desirable to reduce your overall amount of exercise. I did and still do feel this sometimes. It’s not just a desire, but my body frankly starts to get run down when constantly jogging for 90 minutes, which is my preferred “weight loss” session. But a “weight maintenance” session can theoretically be less intense or long in duration since mere maintenance requires less work than actually losing weight.

For the first day of this 5-day test, I still ran 90 minutes because I was over 1 kg over the previous morning’s weigh-in. I actually needed to run that much to get to breakeven status for the day. So I did that and finished the day losing .1 kg (75.4 final weight).

The second day was nice because I was able to reduce to a one-hour run. That is because I was only .7 kg over at the time of the run. Are you getting the “time matching” procedure here? Look at how much you need to lose to maintain and then go out and exercise just enough to lose it. And it is also advisable to do the exercise session shortly before your official weigh-in so you won’t be eating anything else before taking your official final weight for each 24-hour period. Although I did gain a small .1 kg on the second day, that’s close enough and made me exactly breakeven for the first 2 days.

For the third day, I increased from 75.5 to about 77.1 at bedtime. After sleeping and going to the bathroom, my weight got down to 76.6 kg.

Things can get a little more complicated when you have to run more than a couple of hours before your official weigh-in. I had to run a little early today, and 76.6 minus 75.5 kg is 1.1 kg. So looking at those numbers, I had about 4 hours before my weigh-in and needed to lose 1.1 kg to break even. I felt that 60 minutes was just about right and went out and lost .8 kg for that session. This was still a little risky because I might fail to lose the additional weight. For example, I estimated that I would lose that .8. So that left me needing to lose .3 more in about 3 hours to break even. So although there was a risk of gaining a little on the day, I could make up for a very small gain the next day if necessary.

Fortunately, I had to go to the bathroom again and lost a lot more weight before my weigh-in. I finished at 75.3 kg, which was a weight loss of .2 kg on the day.

For the first 3 days overall, I have now lost .2 kg. This is a great success since the whole goal here is to exactly maintain weight, not lose. Obviously, gaining a very small amount (like .1 kg) is fine. And losing a little is still a good thing as long as you are attempting to match the time to your daily breakeven point.

For the 4th day, I still need to run with the intent of maintaining 75.3 kg. In other words, I shouldn’t actually try to gain .2 kg to get back to 75.5. That would be silly since I might accidentally gain .2 kg the next day, throwing everything out of whack. However, if you are doing time matching on an extended basis and find yourself getting overweight, then you are going to have to abandon time matching and do whatever exercise is necessary to actually lose the weight you gained. You can’t just continue with time matching unless you are happy keeping that weight on.

If you find yourself up .5 kg or so, then your time matching is not working very well for some reason. So you then have to consider making some adjustments. Maybe you are not exercising enough, and the solution to this is sometimes to forget time matching for a while and start working out hard enough again to lose the extra weight. Once you lose it back, then you can resume time matching.

Second Day Of “Time Matching” Test

Day 254

This is now the 2nd day of “time matching” weight maintenance strategy test. The first day had a good result of .1 kg of weight loss. Since the goal is to do just enough exercise to break even, that first day was a big success. Of course, it’s perfectly fine to lose a small amount. And gaining a small amount is also okay, although it would not be good to gain a little every single day because that can start add up to an unacceptable weight gain. The point is that a little gain or loss is normal on a given day.

It would be nice to be able to run only 60 minutes or less at the end of Day 254. But since I am doing time matching, that is all going to depend on what I weigh approximately 2 hours before the final weigh-in, which is in the morning (I am writing this in the afternoon).

Just to review, time matching refers to doing just the right amount of exercise to break even in the current 24-hour weigh-in period. So yesterday, I was up 1.2 kg about a couple of hours before the end of the weigh-in day. Based on my Pentamize tracking record, that meant the time-matching period of time was approximately 90 minutes. And I lost almost exactly the 1.2 kg that I needed to lose. The 1.3 kg loss gave me a positive daily loss of .1 kg.

As of 4 in the afternoon, my weight was about 77.1 kg. Quite a bit of that was food, but a lot of it was also water. But I needed to limit my food intake the rest of the day to have a chance of getting to run only 60 minutes in the morning. I can probably only eat about .3 kg more the rest of the day. Otherwise, it’s going to be another long 90-minute run in the morning to hit close to even.

After one more small meal and going to the bathroom a few times, I actually dropped to 76.9 by 8 at night. I had one more smallish meal to go. If I keep this meal small and manage to lose 1 full kilogram overnight, then I can probably run only one hour. Also, since I am .1 kg ahead, I can afford to gain a small amount for this weigh-in. However, it is still preferable to try to come close to even every day.

I managed to go to bed at about 77.1 kg. And shortly before the run in the morning, I had gotten down to 76.2 kg. So that was a pretty large drop of .9 kg overnight. Time matching here seems to dictate a run of about one hour, which is exactly what I was hoping for. So I am now going to go run an hour and will be at least close to breaking even. It’s possible to finish at .7 or less and slightly gain. But that would not be a big problem at all. It would be very strange to lose less than that during a 60-minute run.

I just hit the .7 kg loss during this run. That dropped me to 75.5 kg. Although that is a daily weight gain of .1 kg, the 75.5 is exactly my starting point for the time-matching test. So I am exactly even over the first 2 days after losing .1 on the first day and gaining .1 today.

5-Day “Time-Matching Weight Maintenance Strategy” Test Starts Today

Day 253

Today, I decided to start a 5-day test that is designed so that I break even. I am only trying to maintain over these 5 days, not actually lose weight. Maintaining, as opposed to losing, is fine once you have reached or are very close to your target weight. So you don’t necessarily focus on losing weight anymore because you have already met your goal. So one approach is to modify your diet and exercise in just a way that you break even each day.

One way to maintain is to use what I will call the “time matching” weight maintenance strategy. And I will be testing this for 5 days starting exactly today.

Time matching means running (or doing some other preferred workout) only the time you need to break even on your weight. The best way to do this is to do your exercise right before your final weigh-in each day. That way, you can actually calculate how much you need to lose the break even. It’s not required to do the workout right before your final weigh-in. But it makes it a lot easier because you can determine exactly how much weight you need to lose while exercising.

If you do your exercise earlier, then you can only guess how much you need to lose. That is, if you are going to eat more after exercising but before the weigh-in, then you would also have to calculate how much you are going to eat. So it’s just easier to weigh yourself before exercise, match the time of your session with how much you need to lose, and then calculate your final weight.

Each day of this 5-day test will provide specific numbers and results. Today, I started at 75.5 kg, meaning the goal is to stay right around 75.5. I am not trying to lose weight. But it’s okay if I either lose or gain a small amount.

Before my run, I was 76.7 kg. Now, in order to do your time matching, it is helpful to have done Pentamize tracking already so you know how long you need to work out. In this case, I needed to lose 1.2 kg. And based on my experience, that looked like about a 90-minute session for me.

I decided to run a 90-minute session. And I lost 1.3 kg, ending at 75.4 kg. That meant that I lost .1 kg today. So the first day of this 5-day test was just about right on the money.