More On Flexible Workout Scheduling And Its Possible Pitfalls – Day 52 Of Pentamize Blog

By the time of my morning weigh-in, I was 74.3 kg today. That made this Day 52 of my Pentamize blog a breakeven day since I started at the same weight the morning prior.

I decided to take a break day since my sleep schedule was way off, anyway. And I had made a decision to take a break if I got down to 74.4 or below yesterday. Since my morning weigh-in was 74.3, I got just low enough to be able to take the day off.

In 6 days of break days during the 52-day period of this maintenance phase, this is the first time that I at least broke even. The first 5 all showed weight gain. And this is the reason I don’t have more break days. In my case, I really don’t like working out that much. But as you can see from my results, there is no really no choice for me. So my average is only about one break day per week. It is actually a little less than that at the moment.

I took no break days when I was losing the weight. However, if you are still using my Pentamize methods to lose weight, there is no rule that you cannot take break days. I just wanted to lose the weight faster and decided the best way to do that was to exercise at least a little every day.

More On Flexible Workout Schedules and Potential Problems

Normally, it is not really a good idea to take a break day when you gained weight the day before. But in this case, I had only gained .1 kg. So it felt fine to go ahead and get some rest from my rather flexible but active workout schedule. You can read the Day 51 blog post to read more about the flexibility of my exercise schedule. While some people need a very specific routine, a more flexible system gives me a sense of freedom. When I need a good workout, that’s when I do it. And when it feels like it’s time to take a break, then I do it even if I had previously planned an exercise session.

This flexible routine won’t work for everybody. In some ways, you actually need more discipline to have a flexible schedule. Let me give you an example. If every time you feel like taking a break, you just do it without considering your recent weight gain or loss, then you may end up taking far too many break days. This can cause you to start getting out of shape and also gaining some weight. In essence, the danger of a flexible schedule is that it can cause some people to get lazy.

When I say I am flexible, that doesn’t mean doing anything all the time just based on my feelings. It means I work out when necessary but also take a break when I can afford to do it. If I gain weight 2 days in a row, the next day is not going to be a break day even if I feel like taking one.

Whether you can have a flexible schedule like me depends upon how that affects your diligence level. And sometimes your work or life schedule is going to dictate your exercise scheduling decisions. For example, if you simply never have time on the weekends, then you are probably going to need to work out on the weekdays even if your body doesn’t feel up to the task.

Only you can decide if a flexible schedule causes you to go too far off course and take too many break days. For me, it’s not a problem. If you aren’t sure, then you can try it and see what happens. As with everything in life, experiment some and see what works best for you.

Days With No Workout
+.6 kg
+.2 kg
+.3 kg
+.3 kg
+.3 kg
broke even
total +1.7 kg
average +.28 kg in 6 days

Election Day Weight-Loss Results And Flexible Scheduling Of Exercise Sessions – Day 51

Quick Summary:

I gained .1 kg today. My exercise session consisted of a 60-minute run.

Details:

This is Election Day, November 8, 2016. I had a great day yesterday, losing the .8 kg that I gained the day before. Today, I am just looking to stop this crazy streak. However, 74.2 kg is a very low mark for me. And after a day of .8 kg of weight loss, it may be hard to lose again. That’s fine, particularly since I am only in maintenance phase. But I certainly don’t want to do anything stupid to make my weight shoot back up.

I decided to run for 60 minutes. It was snowing pretty hard the whole time, and the snow kept hitting my face and getting in my eyes. Nonetheless, I was able to keep going.

I had gained up to 74.9 before the afternoon workout. Then, the run dropped me to 74.2. That’s pretty good at 3:30 in the afternoon. However, after a couple more small meals and liquids, I rose to about 75.0. So I need to put the brakes on now to avoid overeating today. Maybe I will have one more small meal.

This was a little bit of a strange day after my last meal. I took a nap and then watched some election coverage. So I was off of my normal sleep pattern. After waking up late, though, I was finally down to 74.3. That was just a small weight gain on the day.

In my diet lately, I feel like I am probably eating too much meat and yogurt and not enough vegetables. It would be a good idea to have a better balance in my diet choices. Nonetheless, my main focus is on tracking how much I eat. So even if I get off balance, it doesn’t necessarily make me gain weight. However, I have discovered through experience that I seem a bit healthier by maintaining a decent amount of vegetables in my diet.

Why I Keep a Flexible Exercise Schedule

I may take a break tomorrow since I am going to stay up late tonight and watch election results. But I like to take weight loss and maintenance on a day-by-day basis. I see what the results are when weighing in in the morning. Then, I see what I need to do to get the results I need. In this case, if I end up being 74.4 or less, I will probably take a break day. But if I am 74.5 or more, I can’t afford to take a break.

The reason I maintain a flexible workout schedule like I describe above is that you just don’t know from day to day what kind of results you are going to get. I even gain weight sometimes on a 90-minute jogging day. Conversely, I have lost weight when working out only 30 minutes. Personally, the only time I almost always gain weight is when I take a break day and on cheat days.

Day 50: Weight-Loss Recovery Day – Running In The Snow And Freezing Weather

Pentamize Weight Maintenance Blog
Day 50
November 7, 2016

Today’s Exercise And Results:
90-minute run
74.2 kg and had a weight loss of .8 kg

This is what I usually refer to as a recovery day. Yesterday was a veritable disaster, with a result of .8 kg of weight gain. As I surmised in yesterday’s blog, this was likely due to the fact that I just ate too much. And the reason I ate too much is because of failure to use my own Pentamize tracking techniques. I guess that garlic bread was a little too good cause I scarfed it right up without considering how much I was eating.

I am living in Denmark still, although I am American. And it snowed yesterday for the first time this fall. That’s why I stayed inside and did an indoor workout.

Today, it was even colder. In fact, it was exactly 0 degrees Celsius (32 degrees Fahrenheit). To top it off, it started snowing again during my run. Anyway, I certainly wouldn’t let a little snow stop me from running. It was much harder yesterday but manageable today.

It is important to get a really good workout on a recovery day in addition to not eating too much. That was my goal for this Day 50. So I got out there and did a moderate-intensity run for 90 minutes. My heart rate was about 132 at the end. And approximately 120 gets me into the moderate-intensity range. So this was definitely in that range but below high intensity. My book gives full details on my activities and results during full weight-loss mode. I mostly did moderate-intensity exercise. And I do explain why I don’t do HIIT and similar high-intensity stuff even during a hardcore weight-loss phase.

My weight after the 90-minute run was around 74.1 kg. That was a loss during the workout of about .9 kg. This is lower than I have averaged before. But it was not freezing during most of those workout sessions. So that may be why I lost less. This is my first day of freezing weather during this period of weight maintenance that is being documented in this blog/journal.

Although I lost less weight today during the run, the corollary to that is I was also a lot less thirsty when it was over. So the end result may end up being about the same as long as I maintain a similar diet.

After eating a couple more small meals, I was at about 74.8 kg. This is excellent so far. As long as I limit myself to one or two really small meals today, then I will lose a lot of weight by morning. And this will be a successful recovery day.

I had a little bit more food and definitely ate a lot less than yesterday. At 7 at night, I was still sitting at only about 75.0 kg. So I am going to have a huge weight loss today. While I am a little bit hungry, it’s time to sacrifice a little since this is a recovery day.

My weight loss overnight was pretty good. After losing .8 kg, I got down to 74.2 kg.

The last 2 days have been very streaky. I went from 74.2 to 75.0 and then right back down to 74.2 kg. While the huge figures of weight gain and loss are much higher than average, streaks like this are common and nothing to worry about or overanalyze. Just keep doing your thing.

The numbers below are the most recent nonstop jogging sessions. Other types of workout sessions are not listed. But you can see them, as well, on the page with running stats totals.

45M and +.5 kg
60M and +.3 kg
60M and +.2 kg
90M and -.6 kg
60M and -.7 kg
60M and break even
90M and -.8 kg
total 1973 and -2.9 kg
avg. 59.8 min jogging and -.088 kg in 33 days

Day 49 – Really Messed Up By Eating Too Many Carbs Today And Not Doing My Weight Tracking

Summary of Today’s Results:

Day 49
45-minute mixed nonjogging workout
weight gain of .8 kg

Today, I started out great with a near-record low weight of 74.2 kg. I actually held that for 2 straight days. But disaster then struck due to some mistakes that I made.

First, this was not a cheat day. But I did treat it kind of like a cheat day just due to the fact that I didn’t effectively limit my food intake or do enough tracking.

For one, I ate a whole lot of carbs today. I had spaghetti and way too much garlic bread. Before really kicking my weight loss into overdrive during my full weight-loss mode, I ate a lot of bread and rice. When I dramatically cut down on those high-carb foods and started tracking everything using my Pentamize methods, I started losing about 2.7 pounds of week for close to 3 months.

Today, I lost my discipline and rose to 76.2 kg by the last meal. That is 2.0 kg from the morning weigh-in. And the last meal was at about 6 in the evening. So this is going to be a disaster by morning unless I have an unusually high amount of weight loss overnight. My weight dropped to 75.9 by 8:15. This is helping a little, but I’ll likely just have to try to make up for this the next 2 or 3 days. There is so much more to lose that it would take a personal record to get anywhere near 74.2. It’s very unlikely to happen. My weight will hopefully get down to at least 75.0. But nothing more can be expected.

Pretty much like I predicted, my morning weight was 75.0 kg for the morning weigh-in. That is a disastrous increase of .8 kg.

I can tell you the main problem that I had here. If just superficially looking on the surface, the obvious basic reason is that I simply ate too much food today. But one of things I discovered when developing my Pentamize Weight Loss System is that there are ways to track your diet to avoid overeating.

You see, it’s really easy to accidentally overeat. I certainly didn’t wake up this morning and tell myself, “You know, I’ll overeat today and increase my weight by almost 5 pounds by bedtime.” Of course, no such thought entered my mind.

I explained my tracking system to someone, and he claimed it was unnecessary. You know why he thinks this? Because he does not have a weight problem. Those who do have a weight problem due to excessive eating need an effective daily tracking program. This is the MVP of my weight-loss system, and I teach it in my book.

I simply failed to use my own system today. And that’s why I gained so much weight. It’s not solely from eating a lot of carbs. No matter what you consume, you can still overeat. But my two failures were lack of a balanced diet and failure to track my diet. Those two mistakes on the same day risk disaster.

My workout today was my new 45-minute hard workout. Unfortunately, the results are not going to be good. And it’s going to be a little misleading because the workout is fine. It was my diet that sank me today. Nonetheless, I will track today’s results and keep on tracking this new workout until I have at least 20 days of results. It’s always important to focus on recovering from a bad day of weight gain instead of negatively dwelling on it. Learn your lesson and move on to greener pastures.

Mixed Workouts With No Jogging (each day is exactly 45 minutes)
-.1 kg
-.2 kg
+.1 kg
+.8 kg
total +.6 kg
average .15 kg of weight gain in 4 sessions

Day 48 – Rain Can’t Stop Me: Part 2

This was a Saturday, and I waited for several hours for it to stop raining. But it never stopped. So I went ahead and made the best of it despite the rain.

My workout was a 1-hour run, with most of it being in the rain and splashing through water puddles. This slowed me down enough that I just didn’t lose much weight during the workout. I dropped from 75.0 kg to only 74.5 kg. Compare that to yesterday, where I lost .8 kg instead of only .5. Also, it’s pretty common for me to lose a full kilogram when running for a whole 60 minutes.

I previously wrote a blog post and explained that even rain won’t stop me from working out. For some of you, your only choice may be to exercise outdoors if you want to jog. I also don’t have any other options. I can’t even run in place in my apartment building because it would shake the other apartments. So when it rains, my only option for a jogging workout is to just get out there in the rain and get it done.

If you can brave the inclimate weather, I would do it. But this depends on how hard it is raining. Of course, you don’t want to run in a downpour. However, you are going to have to come up with some kind of game plan if it frequently rains in your area and causes you to cancel your workout sessions. Doing pushups, crunches, and similar calisthenics in your own house is something you can do if you have no other choice. The point is that your weight loss or maintenance is probably going to suffer if you are constantly canceling sessions due to weather.

On this Day 48, I finished the run at 6 in the evening. Thus, I still need to eat one more meal. This might cause me to gain weight today. But I won’t get down about it because I at least got out there and finished the run even though it slowed me down. Even if I gain weight, there is always something positive to focus on.

The jump to 75.4 after eating and drinking was even more than expected. Still, though, I kind of expected to gain weight today because the loss was so big yesterday. And when combined with the fact that I had to run slowly due to the rain, it didn’t make for a good set of factors for positive results today.

Despite the late jump, I somehow dropped all the way back down to 74.2 kg in the morning. That is a big drop. I have no idea what is going on the past 2 days, but my weight is dropping nicely at night. With the huge drop, I managed to break even today.

The 6 previous jogging sessions are listed below, following by averages for all sessions recorded since I started this Pentamize blog. These comprise 32 days of nonstop jogging sessions in 48 days. I am now .8 kg below the starting maintenance weight of 75.0. Click here for more updated averages for all types of sessions, including break days.

45M and +.5 kg
60M and +.3 kg
60M and +.2 kg
90M and -.6 kg
60M and -.7 kg
60M and break even
total 1883 and -2.1 kg
avg. 58.8 min jogging and -.066 kg in 32 days