Too-Rapid weight loss at the expense of feeling exhausted.

mikeyrp

In the last 2 weeks I've lost 6lb, Thats a little too much too quick in my opinion.

I wouldn't be so worried but the last 3 days I was really physically tired. (I did do a 10K run followed by a full-on 30 minute X-trainer on Wednesday). I'm going to up my intake during workouts - probably take some supplements - and see if that helps me to feel better.

I would much prefer to loose 1-2lb a week and feel good doing it.

Any advice?

mikeyrp

PS - feeling a LOT better today... will let you know how my gym session goes tonight!

HeidiM78

I los 7lb in the last 2 weeks and feel alright. Maybe it is because I have more to lose than you?
Sorry I can't be more helpful

marber

What have you got your weight loss set as?

You seem to have a low calorie goal for a man.

You were also a long way under your calorie goal on some days.

ski3r4life

Go ahead and try increasing your calorie intake / decreasing your exercise until you find a rhythm that better suits you! I looked at your diary and it looks like your daily goal is only 1400 calories NET. Two things: You're a man and you're probably taller than 5'6... you probably need more cals... I'm only 5'3 and female... and I'm losing weight at 1200 cals per day!! You could bump up your cal intake and still lose weight. Just an opinion... good luck!

mikeyrp

I started off at about 1750 cal per day (1lb) week but lost nothing.. change to 2lb a week & cals changed to 1480 per day (reset automatically today 1430 based on my lower weight) - after that change I was loosing about 1lb a week and felt fine. I suspect its high impact workouts I've done the last couple of weeks combined with spending all day at the weekends gardening which has caused the tiredness.. I just haven't replaced the extra calories I've been burning. I mean, 6 hours of gardening is 2000 Calories. No way I was going to eat that on top of my regular 1400.... But I think I only ate like 1800 those days and actually had a negative net calories!

Question - eat more in general or eat to match exercise?

ski3r4life

If it were me, I would increase my calories (key word NUTRIENTS ) just in general. When I work out ALOT in one day, I might a few more calories than normal... but like you find it impossible to just gorge myself you know? When I'm full, I'm full (unless it's an awesome treat) LOL. But eating just to eat sounds terrible. I would try looking at the diets of some of your fitter MFP friends. My guess is you need to finetune your diet more so towards the need of an active athlete, both calorie and nutrients wise.

michelle4271

From what I could see, you are very behind on your protein!!! Lack of protein can cause fatigue. Also, make sure you are drinking your water,,,I didnt see any logged for the week. I also noticed that you are doing a great deal of cardio, and there was only 2 days of strength training, but the types of muscle conditioning was not listed. There are several low calorie, high protein shakes out there to help make sure that you can rebuild your muscle, and increase your protein amounts. Adding some weight training will help to build muscle and make sure that its not muscle that you are burning in order for your body to fuel itself.

mikeyrp

Step 1 - increased my daily allowance back to 1lb a week weight loss, 1670 Cal.

Step 2 - Will now eat X amount of Protein/Carbs per work out as per instructor recommendation tonight.

Only 14lb to target & am determined to stick to my motto of 'Happy and Healthy'

- I don't log my water because I drink so much of it I don't think its worth tracking. This is definitely not the issue!

- Typically I have two workouts types:

1) CV - which is 1hr to 1.5hrs of running (6.7 mph) , X Trainer (450 -> 500 Cal on Cross Country in 30 mins) and Rowing machine (Interval training). Typically 30 mins per machine but I vary it.

2) Weights - which is strength training (2 x 15 reps per exercise) - takes 45 - 60 minutes
- Seated Chest press
- Pull downs (outer grip) - back and sholders
- Pull downs (reverse inner grip) - Biceps
- Rotator cuffs - vertical
- Rotator cuffs - horizontal
- Lunges (with weights)
- Squats
- 100 x Crunches
- 50 x leg raises (stomach)
- hip raises (not sure of the correct name - like a sit up for your sides! done with a straight arm then raising your hip so your body is parallel)
- Shoulder press
- Butterfly curl
- Chess press (inner grip to work triceps)
- Bicep Curls
... Followed by 30 minutes of X Trainer (450 -> 500 Cal on Cross Country) or Running (3 miles)

I normally alternate CV and strength, but for example this weekend I spent a lot of time gardening so I consider that a CV session.

Noter that I am doing a 10K charity run on July 10th and my training is geared to that event.

michelle4271

seems like a great routine. Good luck with the tweaks and the race!!

edit: the only thing I didnt see were some triceps...these are great to incorporate to help with the toning of the back of the arm

mikeyrp

Triceps = inner grip chest press... actually all chest presses work the triceps but this is more focused.

I do sometimes substitute for a triceps pull-down (inverse V shaped grip) - In general I'm told its good practice to vary the way you work each group, eg different grips or machines, alternating between machines and free weights, barbells and dumbbells etc. I'ld say I aim to change 10% of my exercises per session, so after 10 sessions I'm actually doing (almost) none of the same exercises, although mostly its direct substitution - eg upright chest press machine for reclined barbell chest press. Some stay teh same as I just don't know what to substitute - like the rotator cuffs...