Today is a Saturday, and like most Saturdays, I aim to complete a 10k run. However, I haven’t been able to stick to this goal consistently due to the heat, which makes running quite uncomfortable. To address this, I’ve adjusted my schedule and run early in the morning when the temperature is more relaxed. This change has allowed me to start doing 10k runs again recently.
My nephrologist recommended using a running app to track my progress, so I tried it. I completed my weekly 10k run this morning, but around the 8-kilometer mark, I lost focus and couldn’t remember how far I had run. Thankfully, I’m very familiar with my route, so I kept going until the app announced my distance. Hearing the app’s voice confirming that I had reached my goal was a relief.
I use a free app from Asics that provides updates at set intervals. I’ve configured it to announce my progress every minute, which helps me stay motivated and on track. My wife, however, finds frequent updates distracting and has her app set to announce every five minutes. It’s interesting how we each find different ways to stay focused during our runs.
I’m pleased to have completed another 10k run, although I felt exhausted afterward. I suspect that my body is adjusting after not running this distance regularly for a while. In 2023, I ran 10k thrice a week, so not keeping up that frequency has likely impacted my stamina. While I can still complete the distance, my pace has plateaued, and pushing myself to run faster during 10k runs has been challenging.
I’ve focused more on 5k runs weekly to improve my speed. Running shorter distances allows me to concentrate on increasing my pace without the fatigue of longer runs. This adjustment is a more manageable approach for now. In the future, I may need to revise my running schedule further, but for now, I’ll continue with this plan.
Getting back into the routine of regular 10k runs has been a rewarding experience, even if it is only once a week. I’m eager to see how my performance improves with consistent training. The journey back to my previous fitness level is challenging. Still, I’m confident that I’ll continue to make progress with perseverance and the right strategy.
I’ve recently embarked on a journey to optimize my morning routine. As I fine-tuned the details, I found that my Friday schedule required additional adjustments to fit the new rhythm I aimed for.
Traditionally, my mornings were structured to allow me to weave in leisurely chores and exercise, maintaining a steady flow throughout the day. A key part of this was managing my laundry, a seemingly mundane task that, if not timed correctly, could disrupt my entire day. My old routine had me darting to the laundry room to transfer clothes from the washer to the dryer after the first load, a practice I meticulously timed to ensure it wouldn’t interrupt my other activities.
However, when I introduced a new element—running first thing in the morning—I encountered a logistical hiccup that threw off my well-planned schedule. The crux of the problem was my clothing. I prefer specific attire for my post-run activities. With my new running schedule, these clothes wouldn’t be ready unless I delayed my shower by an hour. But every hour postponed in the morning cascades into the rest of my day, pushing back all subsequent tasks and appointments.
To circumvent this issue, I initially thought of starting the first batch of laundry the night before, on Thursday. I planned to throw the laundry into the washer before bed and then transfer it to the dryer right before I laced up my running shoes in the morning. This would ideally have my preferred clothes fresh and ready by the time I was done with my shower.
However, when I discussed this plan with my wife, she raised a valid concern about leaving wet laundry overnight. She pointed out that this could lead to mildew growth, which isn’t just unsanitary—it could ruin the fabric of my preferred running gear. After considering her feedback, we brainstormed alternative solutions, and she suggested a slight tweak to the plan.
Her proposal was that she could handle the first batch of laundry when she went out for her own run. This timing would allow the clothes to wash while she ran, and they’d be ready for the dryer just as she returned. I could then take over, putting the freshly washed clothes into the dryer before starting my run. This would ensure everything was ready on time without any delays or risk of bacterial buildup.
We decided to test this new approach the following week. If it proved effective, it would solve the morning logistics problem without compromising the cleanliness or integrity of our clothing. This trial period would also allow us to see if further tweaks were necessary or if we had finally crafted the perfect morning schedule to accommodate our active lifestyles.
In essence, the challenge of balancing a new running routine with laundry might seem trivial, but it reflects how even small changes require thoughtful adjustment in our daily lives.
Since I began incorporating regular pull-up exercises into my workout routine, I’ve encountered the persistent issue of callouses. Interestingly, this is a problem my sister experienced years before me during high school as a gymnast. She often faced the painful reality of her hard-earned callouses being torn off due to rigorous training.
Back then, my sister had her own method of managing these nuisances. She diligently applied vitamin E to the raw areas before bandaging them with gauze and tape. So, when I started dealing with similar issues, naturally, I turned to her for advice. In response, she generously gifted me a pair of workout gloves to protect my hands during exercise.
However, the situation has evolved. Recently, I’ve noticed the callouses on my hands have thickened significantly. If they grow unchecked, I risk having them tear painfully, much like my sister used to endure. Fortunately, I have a convenient solution at hand to prevent that from happening.
A few years ago, I gave my wife a multipurpose tool equipped with a grindstone attachment intended initially to smooth out skin callouses, primarily caused by frequent pen use. My wife, an avid writer who spends time journaling, studying, and planning, suffered from callouses during her student years due to constant writing. She finds the tool quite effective.
Though it’s designed for foot callouses, it works equally well for the ones on my hands. I plan to use it judiciously over the next few days, ensuring I only file them down for short periods to avoid overdoing them.
This shared approach within our family helps us manage our skin issues. It strengthens our bond by passing down solutions and tools that address our shared challenges. Whether through high school gymnastics or adult fitness routines, our family has developed a reliable method for callous care that serves us across generations.
It seems the weather in Nashville is in roller-coaster mode, fleeing from summer and dropping 20 degrees the next day. This sudden change has relieved some pressure to complete the pre-run parts of my morning routine. After enduring a month of 90-degree heat, I would certainly welcome a 20-degree respite. However, the drop feels more disruptive than refreshing after only a few days of 80-degree temperatures.
The abrupt shift in temperature is impacting my running pace. I am curious to see how much of my newly gained speed remains when I hit the pavement. How will the cooler temperature influence my run this time? I know that excessive heat slows me down from previous years, and I believe that today’s cooler weather is pretty close to ideal for running. The only complication now is deciding whether to wear shorts or pants.
In the past, consistent hot weather would slow me down significantly. The high temperatures would sap my energy, making each step feel heavier and more laborious. This recent dip to cooler weather feels like it could be a perfect running condition, but it’s a stark contrast to the heat I’ve been acclimating to. The rapid temperature swing introduces a new challenge to my routine.
The cooler weather offers some benefits. I notice that my breathing is easier, and my body feels less stressed without the oppressive heat. The sensation of cooler air is invigorating, making the run more enjoyable. Yet, the suddenness of this change has left me slightly disoriented. My body, conditioned to expect the heat, now has to adjust to the cooler temperatures. This adaptation period is crucial, as it influences my performance and overall comfort during the run.
Another aspect of this weather shift is the decision of what to wear. On hot days, the choice is straightforward: shorts and a light shirt. But with the temperature dropping, the decision becomes more complex. Wearing pants might keep me warm initially but become uncomfortable as my body heats up during the run. Conversely, shorts might initially leave me feeling too cold but more comfortable as I progress. This dilemma is a small but significant part of how I approach my running routine.
Ultimately, these temperature fluctuations remind me of the importance of adaptability in my fitness journey. While the weather can be unpredictable, finding ways to adjust and maintain my routine is key. I look forward to seeing how this cooler spell influences my run today. Whether it helps me maintain my speed or introduces new challenges, it’s all part of the ongoing process of becoming a better runner.
In conclusion, Nashville’s unpredictable weather presents challenges and opportunities for my running routine. The recent 20-degree drop has been more disruptive than a relief. Yet, it offers a chance to adapt and potentially enhance my performance. As I lace up my shoes and step outside, I embrace the cooler air, ready to face whatever the run brings.
What constitutes the perfect temperature for you? For me, that delicate balance of warmth allows for a comfortable run. Our local climate has recently been erratic, with an unexpected snowfall throwing us for a loop. This weather rollercoaster brought back memories of the year we spent in Vancouver, Canada, where the weather pattern was similarly unpredictable. During our time there, the mercury seldom rose above 21°C (high 69F), which my wife found quite astonishing, given her long tenure in Ontario, Canada. Personally, I found Vancouver’s (B.C., Canada) climate to be quite to my liking.
Just yesterday, the weather resembled those Vancouver days, creating ideal conditions for my run. It was slightly more relaxed, yet not so cold that the warmth generated from running didn’t compensate. This perfect blend of conditions pushed me harder, culminating in one of my quickest 5k times this year.
Reflecting on this, I’m reminded of the weather’s significant role in our outdoor activities, especially running. The right temperature can serve as a catalyst, propelling us to greater heights and achievements in our fitness journeys. Despite the weather’s fickleness in Vancouver, I discovered a climate that matched my ideal running conditions—cool enough to invigorate, yet warm enough to be energized by the effort. This harmony between body and climate made every run there memorable and fulfilling.
Running under such conditions is both exhilarating and motivating. It reminds us that sometimes the best performances emerge from the most unexpected circumstances. Weather, often seen as a mere backdrop to our daily lives, can, in fact, be a powerful force in shaping our activities and achievements. The ideal temperature is more than just a number on a thermometer; it’s a state that resonates with our personal preferences and enhances our physical endeavors.
As I reminisce about my time in Vancouver and the pleasant surprise of yesterday’s weather, I realize that these moments are not just about the runs but about finding a deeper connection with our environment. It’s about how a simple thing like the temperature can influence our mood, performance, and enjoyment of the moment. This interplay between the external world and our internal states is a fascinating aspect of human experience that adds depth and color to our everyday lives.
Ultimately, the quest for the ideal running temperature is a profoundly personal journey that varies from individual to individual. For me, that slight chill in the air, tempered by the warmth of vigorous exercise, creates the perfect conditions for running. It’s a reminder that, in the ever-changing tapestry of life, some moments and places resonate with us in profound ways, elevating our simple pleasures into cherished memories.
Good news abounds as I’ve finally managed to reintegrate my beloved running routine into my life, marking a significant milestone since the interruption caused by the last snowfall. Venturing out yesterday for the first time since winter’s grip loosened, I embarked on my run under the cloak of rainfall—a testament to my determination to reclaim this piece of my life.
Despite concerns that a week-long break might have eroded my speed, the run unfolded surprisingly well. Rather than being a deterrent, the rain seemed almost inconsequential to my pace. That’s not to say it was effortless; by the journey’s end, my legs were broadcasting their fatigue loud and clear, a tangible reminder of the hiatus’s impact. Yet, the early night that followed—ushering in a deep, restorative sleep—left me feeling rejuvenated today, to the point where I might even declare myself a tad over-rested.
Reflecting on this, I find my evolving relationship with running quite fascinating. There was a time when I viewed it more as a necessary evil—a means to an end, filled with discomfort rather than delight. However, as my cardiovascular fitness improved, so too did my perspective. The activity I once deemed painful has now transformed into a source of joy, a shift in sentiment that even a rainy run couldn’t dampen.
This rekindled enthusiasm for running signifies more than just a return to physical activity; it marks the reassembly of my daily routine, piece by piece. The holidays and winter conditions had scattered my habits like leaves in the wind. Still, with my running shoes laced once more, I feel as though I’ve woven those scattered pieces back together. The structure and familiarity of my routine have been restored, imbuing me with a sense of accomplishment and normalcy.
The challenge now lies in maintaining this momentum. The ease with which life’s disruptions can unravel our routines reminds us of the need for resilience and dedication. My recent return to running serves as a personal victory and a blueprint for navigating the ebb and flow of life’s inevitable interruptions. With each step on the pavement, rain or shine, I’m not just running; I’m reaffirming my commitment to my well-being and the routines that sustain it.
As I lace up my shoes for the next run, I do so with a renewed sense of purpose and a heart full of gratitude for the ability to move forward, both literally and metaphorically. Once a daunting task, running has become a cherished ritual, a source of strength and joy amidst the chaos of life. It’s a poignant reminder that the path back to ourselves sometimes begins with a single step forward.
The past several days have unfolded in an unexpected calm, as a blanket of snow has enveloped Nashville, temporarily stopping my outdoor running routine. This unforeseen pause in my running regimen might seem like a setback, yet, remarkably, it hasn’t hindered the progression of my overall fitness journey. Indeed, despite the snow’s insistence on claiming my running days, I’ve found that the rest of my exercise routine has not just continued unabated but has thrived enough to prompt an exciting advancement: an increase in both weight and repetition in my workouts. This progression is a testament, I believe, to the strength I’ve managed to build up over time—a strength that now confidently warrants this next step in my fitness journey.
In tandem with the weather’s imposition on my physical activities, our household routines have also seen a minor disruption. This week, we opted to skip our usual Hello Fresh delivery, an adjustment that, while small, marks a slight deviation from our routine. My wife has contacted Hello Fresh, and we’re looking forward to resuming our shipments on Monday. It’s a minor hiccup in the grand scheme of things but indicative of the little ways in which this unexpected snowfall has nudged our lives off their usual tracks.
Navigating the roads has become a challenge in its own right. The sharp decrease in temperatures come nightfall, transforming them into treacherously slippery paths and rendering our car’s attempts to conquer the hills of Nashville futile. My wife has braved these conditions in the past few days, endeavoring to drive out, but to no avail. Yet, there’s a whisper of change in the air. The weekend promises a slight warmth, kindling hope that my running can resume on Monday. Should the weather remain stubborn, the forecast for Wednesday is promising, suggesting temperatures warm enough to thaw the lingering chill. It’s a waiting game, one played with the patience and optimism that soon, we will return to our normal rhythms.
This interlude, brought on by the snow, has been a period of reflection and slight adjustment. It’s a reminder of the ebb and flow of life, of the importance of flexibility and the ability to adapt to the unforeseen. While I keenly anticipate the return to my running trails and the normalcy of our daily routines, I also appreciate this momentary pause. It has offered me a chance to enjoy the progress I’ve made in other areas of my life, to savor the anticipation of resuming where I left off, and to plan for the warmth that will soon reclaim Nashville.
As I look forward to the days ahead, I’m reminded of the resilience and adaptability that life often requires of us. Whether adjusting exercise routines, managing household deliveries, or navigating wintry roads, each challenge presents an opportunity for growth and appreciation. And so, as we await the return of warmer days and smoother routines, let’s embrace the beauty and lessons this winter pause has to offer.
To improve my physical and mental condition, I decided to work on changing my lifestyle. I started with dancing Zumba on my switch, and I gradually made changes. My goal is to lose weight without losing my muscle mass. I implemented formal strength training offered by Les Mills into my exercise program in June. I have been exercising mindful eating for the last few months. Since the rate of losing weight was so slow, I decided to switch back to the calorie restriction. I started with creating 500 calories deficit per week.
My Exercise Program
MON
TUE
WED
THUR
FRI
SAT
SUN
Morning
Rest
BODYPUMP
Any cardio
BODYPUMP
Any cardio
BODYPUMP
BODYFLOW
Evening
HIIT
HIIT
HIIT
My Exercise Program (Les Mills On-Demand)
HIIT (High-Intensity Interval Training) – 17minutes training – generates 40-45 minutes of activity minutes
The biggest change I did this time was creating 400-500 calories deficits per day to lose weight. I lost a total weight of 4.4lb. (2.8lb, 1.4lb, 0.2, 0.2lb) over the four weeks. I also lost 0.6lb of muscles mass (-0.6, -0.2, 0, +0.2). I lost 2.8lb; however, I also lost 0.6lb of muscle mass. So, I changed my tactic immediately as I am eating too little for the activities level. In the 2nd week, I ate 1,300 calories per day, resulting in muscle loss of 0.2lb. So, I adjusted my calories intake to 1,400 – 1,500 per day, which stopped my muscle loss. I could not measure the muscle mass of the 4th week due to a technical issue with my phone app.
Analysis
If my primary goal were to lose weight, I would have been happy about the result. In reality, I was shocked by the loss of muscle mass from the first week. I have been working hard to gain muscle by doing strength exercises and yoga three times per week.
My immediate reaction was to investigate how much I must eat not to lose my muscle mass. With my level of activities, getting 1,200 -1,300 calories per day was too little. At least I know that 1,400 calories are my current floor for my calorie intake.
I felt a little lightheaded in the first week because I was not eating enough food. Since I was so hungry at night, and I had difficulties falling asleep at night. As a result, my sleep quality dropped. Increasing the calories intakes by 100 calories did not stop muscle loss or sleep quality problems. Rising to 1,400 calories stopped the issues. At least I know that 1,400 calories are my current floor for my calorie intake. The minimum calories intake changes with the muscle mass; therefore, regular monitoring is essential.
Technical Problems
During the 2nd day of the 4th week, my 4-year-old smartphone stopped uploading my digital weight. The only measurement I can take is weight. Therefore, I expect some challenges in controlling and monitoring. I ordered a new phone, and I should have a new smartphone by September 12th. Since I can no longer watch my muscle mass, I must maintain 1,400 – 1,500 Calories per day with the same exercise routine.
Expectation Gaps
I lost weight; however, I was not happy with the result because I lost muscle mass. I conclude what I want is not to lose weight. To discover the output I want, I decided to organize my thoughts.
What I want to Happen:
I want to lose FAT %. My aim is 25% for the moment. I want to fit into my clothing.
I want to increase my muscle mass to increase my metabolisms and muscle strengths. (Strong).
I want to lose weight.
I want to improve my cardio endurance.
I want to increase flexibility.
I want to decrease my stress.
GAP Analysis
With the five items I listed, I care a lot about retaining or increasing my muscle mass. There are multiple reasons why I want to maintain my muscles. Exercise promotes muscle gains, which helps to prevent diabetes and to improve metabolism (McPherron, Guo, Bond, Gavrilova, 2013). I enjoy many outdoor activities, and retaining my muscles is the key to sustain these activities I enjoy. Moderate exercise can prevent Aging. Naturally, we tend to lose muscle mass as we age. We can prevent muscle loss by doing adequate exercises. I wanted the first two items the most. Mathematically if I increase my muscle mass, I should lose my fat percentage. Thus, I think these goals can coexist easily.
The amount of calorie input is a key to recent unnecessary loss in muscles. In the results from this round, I noticed that eating less than 1,200 calories made my weight decrease. I also lost fat mass. After two weeks, I had to make immediate changes since I did not want to lose any more muscle. I increased to 1,400 – 1,500 calories which seems to prevent me from losing muscle mass; however, the rate of weight loss will slow.
Conclusions
I learned an important lesson. Do not rush my weight loss because I can lose muscle mass. Furthermore, I felt lightheaded, and I had no energy with only 1,200 calories. My muscle loss stopped at 1,400 calories. I seem to have enough energy and a clearer head. Therefore, my current minimum calories intake is 1,400 calories.
Due to technical issues, I do not have the tools to monitor my muscle mass until the 2nd week of September. Thus, I decided to maintain my current programs.
Daily Calories Intake: 1,400 Calories
Exercise: Strength Exercise (3 times) and a short HIIT, 2 Cardio, 1 Body Flow
My Exercise Programs
MON
TUE
WED
THUR
FRI
SAT
SUN
Morning
Rest
BODYPUMP
Any cardio
BODYPUMP
Any cardio
BODYPUMP
BODYFLOW
Evening
HIIT
HIIT
HIIT
My Exercise Program (Les Mills On-Demand)
When you know there are some expectation gaps, it will be good to organize your thoughts. For this round, I realize that I want to gain muscle and lose fat. Those measurements will be my primary monitoring inputs. I continue monitoring my total weight. Regular monitoring activities are crucial so that you can create timely corrective actions. The important thing is that I am improving little by little.
Reference
McPherron, A. C., Guo, T., Bond, N. D., & Gavrilova, O. (2013). Increasing muscle mass to improve metabolism. Adipocyte, 2(2), 92–98. https://doi.org/10.4161/adip.22500
For the last few weeks, I changed my workout time to the early morning, 5:30 AM. On day one of the new exercise programs, I felt all workout routines feel much more challenging than when I do them at lunchtime or early evening.
Since I did not have a good sleep that day, I thought I was just tired. The following day, I did a cardio, BODYATTACK. I felt so pitiful that it was near impossible to bring my heart rate above 140 in the early morning than later in the day. I had 8.5 hours of sleep with a sleep score of 90 the day. So, it was nothing to do with the duration or quality of the sleep. I was curious about this phenomenon, so I continued the morning exercises every single day of the rest of the week and monitored my heart rates. I made changes to the intended exercise, but I wanted to check them all. So, I tried30 minutes BODYCOMBAT (Kickboxing), BODYATTACK (Bootcamp), BODYPUMP (Strength exercise), and GRIT (HIIT).
When I wake up, my heart rate is about 65. Usually, I move around the house for 15-20 minutes before exercising. The interesting part of this morning exercise was that I still felt as if I exercised at 90% of my max heart rate at the actual heart rate is just 135-140. GRIT was the worst one, and I had to give up at 17 minutes. Consequently, my calories output was lower by 100 calories for morning cardio exercises.
After one week of the observation, I made the following hypotheses.
The morning exercise feel harder because
My starting heart rate is lower in the morning. I suspect that that is something to do with my heart rate being so low in the early morning. My resting heart rate is 63-65, and it can be a lot of stress to push it up to almost double.
Since I am on intermittent fasting, my body does not have energy in the morning. I exercised at lunch during the fasting before. I have no problem reaching 90% of my max heart. Thus, the 2nd hypothesis is incorrect.
My muscles are not ready for a workout. I felt this when I was doing BODYPUMP (Strength Exercise) and GRIT (HIIT). I had difficulties keep my squats low.
I suspect that that is something to do with lower heart rates and stiffer muscles. Since my starting heart rate is so low, it can be a lot of stress to push it up to almost double in a short time. Interesting, right? I put my researcher’s hat on, and I investigated some.
If the primary objective is to have the best performance, the morning is not the right time to exercise.
As I suspected, the primary reason is the lower max heart rates in the morning. Thomas Reilly and his colleagues at the Research Institute for Sport and Exercise Sciences at Liverpool John Moore University (as cited in the New York Times, Dec 9, 2009) found that our maximum heart rate is lower in the morning. However, the perception of how hard they were working was the same for morning and evening. Our body has a circadian rhythm that controls the hormones in our body to have a regular sleep-wake schedule. Our blood pressure, metabolism, energy level, and heart rates are lower in the early morning.
He and his colleagues also mentioned that our bodies are not as well prepared to exercise in the morning because our muscles tend to be less flexible. The athlete’s best performance is set in the late afternoon or the early evening (as cited in the New York Times, Dec 9, 2009).
Is morning exercise being all that bad? Despite my findings, there are some benefits to exercising in the morning.
Dietary Choices for the day
The people who work out in the morning tend to make healthier food choices for the day. After observing 2,680 young adults for 15-week cardio exercise in the morning, the young adults who work out in the morning tend to pursue healthier dietary preferences and habits (Joo, Willamson, Vazquez, Fernandez, and Bray, 2018). The study did not particularly seek to find the best time to exercise; however, the morning exercise motivated them to make healthier eating throughout the day. Since I started the training in the morning, I feel it has gotten easier to regulate my foods intake for the day.
More energy and higher productivity
I felt dreadful during my morning workout; however, I felt more energy when I did the morning exercises. My heart rate is higher after the training. My body is warmer. I even felt more alert and focused on my work. I usually do 1 hour of continuing education in the morning. I noticed my focus was higher after the morning exercise. The best part was I felt so good the whole day because I did a workout in the morning. So, I was more productive.
The choice is all about what you want to accomplish and your preference.
I prefer to work out in the morning because I must go to bed early at night. I have never liked to wake up early; however, I hated the morning traffic even more than waking early in the morning. For the last year, I have been working remotely. My work would like me to go to the office three times a week soon. So, I decided to adjust my schedule. Furthermore, I enjoyed the higher productivity due to the morning workout.
Discussion
The following week, I found out few things to minimize the loss. For example, a light intensity cardio before the strength exercise can help with the workout. BODYPUMP also has a warmup. After a short, low-intensity cardio session, my body is more prepared to do more strenuous strength training.
The Starting Exercise Program
MON
TUE
WED
THUR
FRI
SAT
SUN
Morning
Rest
BODYPUMP
Any cardio
BODYPUMP
Any cardio
BODYPUMP
BODYFLOW
Evening
HIIT
HIIT
HIIT
For one week, I did GRIT, BODYPUMP, BODYCOMBAT, BODYATTACK, and BODYSTEP all six mornings to satisfy my curiosity. After some investigation, I modified it a little bit. I kept a short GRIT (HIIT) exercise either on my lunch (when I was working remotely) or in the early evening (if I go into the office as I plan). The addition of HIIT exercises changed made a significant difference to my body weight. I started to lose weight again without losing my muscle mass.
I added a 5–10-minute low-intensity cardio before BODYPUMP so that my strength training has the intended effectiveness. This change is helping my strength workout.
Despite the lower-calorie output, I still prefer some cardio in the morning because of the productivity gain. So, I added another Cardio session on one of the weekends to accommodate the loss of 100 calories.
A New Modified Exercise Program
MON
TUE
WED
THUR
FRI
SAT
SUN
Morning
Rest
BODYPUMP*
Cardio
BODYPUMP*
Cardio
BODYPUMP*
BODYFLOW
Evening
GRIT – Short
GRIT – Short
GRIT – Short
Cardio
*A 5–10-minute light cardio before BODYPUMP
** GRIT – only short version (15-18 minutes)
What’s next
Initially, I thought of doing GRIT even on a Cardio day instead; however, I decided to add another cardio day on the weekend. I am finding out too much GRIT can cause mitochondria dysfunctions due to the stress caused by its strenuousness. You can reduce the damage by taking mitochondrial regulators and protector nutrients such as 5 grams of Leucine, 5 grams of creatine monohydrate, and 2.5 grams of betaine (Blechman, April 12, 2021). He is citing a lot of journals, so that I will check them out. For now, I am going to keep my new modified exercise program without taking these mitochondrial regulators and protector nutrients.
References
Blechman, S. (April 12, 2021). New Study Says High-Intensity Interval Training (HIIT) Can Cause Mitochondrial Dysfunction.https://advancedmolecularlabs.com/blogs/news/new-study-says-high-intensity-interval-training-hiit-can-cause-mitochondrial-dysfunction
Joo, J., Williamson, S. A., Vazquez, A. I., Fernandez, J. R., & Bray, M. S. (2019). The influence of 15-week exercise training on dietary patterns among young adults. International Journal of Obesity, 43(9), 1681–1690. https://doi.org/10.1038/s41366-018-0299-3
To improve my physical and mental condition, I decided to work on changing my lifestyle. I started with dancing Zumba on my switch, and I gradually made changes. My goal is to lose weight without losing my muscle mass. I implemented formal strength training offered by Les Mills into my exercise program last month. I have been exercising mindful eating for two months without any strict calorie or food restriction. With approximately 400- 460 minutes of activities per week, I gained 0.4 lb. of muscles till lost only 0.2 lb. Mindful eating is necessary; however, I still need to change how I eat to lose weight.
Procedures
I follow the following exercise program during the last 4 weeks.
MON
TUE
WED
THUR
FRI
SAT
SUN
Class
Rest
BODYPUMP
Any cardio
BODYPUMP
Any cardio
BODYPUMP
BODYFLOW
My workout schedule for the last 4 Weeks
I rotated BODYATTACK, BODYCOMBAT, or BODYSTEP for my carid days, approximately 300-330 calories per 30 minutes per session. Additionally, I walked on Saturday and Sunday, which add up to about 2 hours of activities minutes. Therefore, my average activity minutes were 400- 460 minutes per week. I achieved over 8,000 steps goals for all days except for June 29th, when I felt ill. Therefore, I had more than sufficient activity minutes for losing weight. My muscle mass had increased by 0.4 lb.
The Possible for Not Losing Weight
Why am I not losing weight? I was frustrated; however, I thought that the best way to find out the causes is to review my notes. Since I am not losing weight as fast as I would like, I must make some changes. From my notes, I came up with the following reasons why I am not losing weight.
Not Enough Cardio Exercise
I may need to increase Cardio Exercise as I do only twice per week of moderately-intensity cardio exercises. According to the U.S. Department of Health and Human Services, we must target 150 minutes to 300 minutes of moderate-intensity physical activities per week (p. 21). I did only two sessions of cardio per week which might not be adequate for losing fat. I have many activities minutes; however, approximately 250 minutes of those activities are generated from walking or doing house chores.
Not Enough Calorie Deficit
I suspected that this is the leading cause of my struggles since I exercised mindful eating. I decided how much I should be eating by listening to the needs of my body. I ate more than 1,600 calories on some days because I was starving after a long walk or workout. To lose weight, we must create a calorie deficit. To lose one pound, I need to make a deficit of 3,500 calories. I was not losing weight because I was not producing enough calorie deficit. Therefore, I need to create a calorie deficit by either doing more exercise or eating less.
Eating Not Enough or Too Much Protein at Once
Since I was still gaining muscles, I assumed that I ate enough calories and protein. So, there is a cap on how much our body can synthesize protein at once! According to the Journal of the International Society of Sports Nutrition (as cited in Venuto, 2013), you will need to eat 0.4 to 0.5 grams of high-quality protein per kilogram of lean body mass weight. For example, someone with 70kg of Lean body mass weight should eat somewhere between 28 and 35 grams of high-quality protein both pre-and post-exercise. Although, our protein synthesis cap out to about 25 to 30 grams for women (p. 179). Any excess protein above protein synthesis turns into fat. I ate approximately 70 % of my daily protein at supper. According to Layman (as cited in Venuto, 2013), the average American consumes over 65% of daily protein at dinner (p. 179). I ate enough protein because I considered total protein intake per day. However, I did not consider the timing of protein intake. So, some of my protein converted into fat since I was overeating at once. I should break up my protein intake multiple times per day.
Not Sleeping EnoughFor Two Weeks
In the 2nd week of the last challenge, I messed up my sleeping schedule for three weeks. I had days I could not sleep at all. I tended to eat more even with my mindful eating practice when I did not sleep 6 hours. Insufficient sleep prevents you not only healthy but also me you unproductive. Furthermore, poor sleep leads to weight gain and obesity (Markawld et al., 2013). I also see the tendency to eat more dense calories foods when I do not have enough sleep. Sometimes, I was scared to get on the weight machine in the morning. The number is a good way to monitor, but it can be cruel. When I gained weight for 1.2 lb, I had to think about how much cumulative weight I lost. I managed to fix my sleeping schedule last week, and now I am sleeping on the correct sleeping schedule. I wrote a blog, “Am I sleeping Enough?,” about how I tackled this program. Please check it out!
Things Need to be Changed
After making the list of possible causes for my struggle, I made few hypotheses on possible strategies to overcome struggle. My main reason for not losing weight was that I overate. Therefore, to lose weight, I must create a calories deficit by eating fewer calories or exercising more. According to Harvard Health Publishing (July 11, 2020), you should make 500 to 1,000 calories less than the total weight-maintenance calories to lose 1 to 2 pounds per week. Although, it is not recommended to eat less than 1,200 calories per day for a female and 1,500 calories per day for a male (para. 3). You can calculate your maintenance calories by the following formula.
If you do little or no exercise: Calories = BMR x 1.2
If you do light exercise (1-3 days per week) = BMR x 1.375
If you do moderate exercise (3-5 days per week) = BMR x 1.55
You can calculate your BMR by the following formula.
BMR (Base Metabolism Rate) = BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
I want 500 calories deficit per week. Since my Maintenance Calorie is 1,337.3 kcal/ I want 500 calories deficit per week. Since my Maintenance Calorie is 1,337.3 kcal/ day, I could reduce only 100 calories just from eating without going below 1,200 calories. Thus, I must create a deficit of 400 calories from exercising or being active. I added 20-minute High-Intensity Interval Training on Tuesday, Thursday, and Saturday to increase energy output. Les Mills has a GRIT program. I am considering doing 20-minute short GRIT for now.
Modified Exercise Program
MON
TUE
WED
THUR
FRI
SAT
SUN
Morning
Rest
BODYPUMP
Any cardio
BODYPUMP
Any cardio
BODYPUMP
BODYFLOW
Evening
HIIT
HIIT
HIIT
Modified Exercise Program next 4 weeks
Conclusion
I did not lose as much weight as I would like at the last challenge. The main reason was I did not make enough calorie deficit. It was a disappointing result, but weight loss is a long journey. I am not going to give up on my journey. For the next challenge, I will create a calorie deficit of 500 calories per day by eating 100 calories less from my body maintenance calories and creating 400 calorie deficits from exercising. I would increase my cardio exercise to lose more fat.
Harvard Health Publishing. (Jul 11, 2020). Calorie Counting Made Easy. https://www.health.harvard.edu/staying-healthy/calorie-counting-made-easy
Michalowska, J. (Jul 08, 2021). Maintenance Calorie Calculator. https://www.omnicalculator.com/health/maintenance-calorie
Markwald, R. R., Melanson, E. L., Smith, M. R., Higgins, J., Perreault, L., Eckel, R. H., & Wright, K. P. (2013). Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proceedings of the National Academy of Sciences of the United States of America, 110(14), 5695–5700. JSTOR.
