Two-a-day cardio, calorie deficit, and starvation

Self_Control_Freak

So I thought to myself, if 50 minutes of cardio is good, 100 minutes is even BETTER! So I tried it today for the first time, with a 50 minute / 500 calorie workout this morning, and a 50 minute / 500 calorie workout this evening.

I ate my normal 1500 to 1700 calories today, and when I "completed" my diary for today, MFP warned me that I might not be consuming enough calories to avoid starvation mode.

Well, I really don't want that, but I do want to use exercise to accelerate my weight loss and to accelerate my fitness progress.

I just read an article on Livestrong that suggests the two-a-day workouts are ok, but you really shouldn't do it every day. You do it every other day, and on the off days you only work out once.

My question here is, if I create a huge 1000 calorie deficit and I only eat 1500 calories so that my net calories for the day is 500, but the next day my net calories is around 1300 or 1400, am I creating a problem for myself? Will I regret my decision to push myself to the next level?

jeme3

Yes.

deniseblossoms

I've tried that approach before...in the end I actually got a bit "burned" out. I had more wear and tear on my joints, especially with my knees. I will still do a split work out once in a while, but it's usually if I have some extra energy to burn or something else to work out.

Denise

geekyjock76

Your exercise portion of the deficit is 1000 in that case, but you also need to add the dietary deficit below TDEE with that to get your total deficit. Thus, on those days, you are actually creating a deficit greater than 1000. The question is: what is your goal fat loss? You need to match it with the appropriate deficit. 1000 or more calorie deficits are meant for people with substantial amount of fat to lose - 60+ lbs

jojorocksforeva

Starvation mode isnt proven in obese or over weight people it will and can only set in if your body fat percentage is almost gone... They did a study on it. But exercising that much yes you will get burned out quick.

Self_Control_Freak

I'm 5'10 and started 3 weeks ago at 290lbs. I need to lose 120 to hit the high range of "normal" or "healthy" or whatever it's called for my BMI.

Fit2Skinnyme33

Sounds really unhealthy. If anything on your two a days I would almost double you calories. Your body wont survive on 500 calories a day. Thats boarding an eating disorder. Be careful. I have multiple friends with eating disorders and its not okay, I see what it does and I wouldn't suggest that big of a deficit.

Real life is not the biggest loser. I hope thats not what your hoping your results are to be. Those people are monitored daily by Doctors, nutritionists, and trainers who make sure they eat and drink enough for the type of workouts they are doing. IF you notice too, every contestant gains some weight back after they are done with the show; that is because they go back to real life there where they have responsibilities and don't have the chefs, trainers,and doctors 24/7. IF you are losing 1-2lbs a week that is perfect. It took me a long time to accept that (5 years) and I always had a problem with working out and hoping to see mass results within 2 weeks but real life isn't like that. 1-2lbs is safe and really good meaning you will be more likely to keep that weight off.

Just my 2 cents.

yarwell

there was a study doing the rounds that showed 60 mins of cardio a day produced no more weight loss than 30. Food for thought.

toriaenator

definitely; you are going to lose all your muscle; trust me. net calories is the amount left over for your vital functions; the brain alone needs 500 :O

BADDDD IDEAAAA

SideSteel

So I thought to myself, if 50 minutes of cardio is good, 100 minutes is even BETTER!

I'm 5'10 and started 3 weeks ago at 290lbs. I need to lose 120 to hit the high range of "normal" or "healthy" or whatever it's called for my BMI.

I'm going to give you my opinion on this.

I think that the above type of thinking, while full of good intent, can sometimes be the death of dieters. It's the same type of logic that gets people crash dieting, eliminating entire categories of foods, running themselves into the ground, and inevitably falling off the wagon only to put back on every pound and then some.

At some point you are going to have to take a balanced, repeatable approach that you can consistently apply over the course of time. That approach does not likely involve working out twice per day on any regular basis, if we assume "working out" involves a moderate or high intensity.

I'm not making a blanket statement that nobody should work out twice per day. What I AM suggesting, is that given you are 3 weeks into it and you are very eager to drop weight as fast as you can, it's probably not a good way to get started.

Create an energy deficit.
Get some exercise
Rest
Repeat

And stop being in such a hurry.



And that's my opinion. Best of luck to you.

EDIT: Additionally, if you care about body composition you'd replace a good portion of that cardio with a weight training program. Doing so would give you much better "here's what I look like naked" result.

nsblue

i always chuckle when i hear the starvation mode warnings.
Last year during my rapid weight loss...losing 200 pounds in 9 months.... i did have short periods of 600-800 cal and 800-1000 cal and 1000 cal....and i walked like a fool and pushed my activity to get there. I kept watch of my protein during these times...keeping it at 60-80 minimum to preserve lean muscle mass. I was seen by a doc because of under 1200 cal and had bloodwork every 3 months and my health only improved. I never was hungry nor burnt out.
I am still losing now but slower...i eat 1200 cal to 1300 or 1400 some days. my log says 1200 but i know with my portioning its close to 1400.

IMO where you have a bit to lose...and are only doing this twice a week.....i cant see it not helping. Switching things up for the body is always good. Eating healthy and moving .always reaps benefits.
Everyones views on this will be different. I guess mine is because Ive been there...done that and am still kickin lol and healthy.

ALH1981

WE cant see you diary so not sure that we can give a good opinion but i do agree that you do whats best for your body - if you dont feel tired and you still want to work out do it. If you are getting enough nutrition the calories you aer consuming then do it.

The thing is you can get quality calories and a decent 3 meals from1200 calories, you jsut have to be careful!!

Obviously its hard to judge both of the above so maybe check with a doctor but i think that there are not always hard and fast rules and its all up to what works for you.

Sometimes i think that "starvation mode" is a fear that people here tell themselves to allow themselves to eat more!

dragonfly_em

i use my average calorie over the week as my target. My life is such that i have 2 evenings for exercise and i go mad and do a big burn, and don't end up eating as much coz i'm getting home so late. But it's plenty - i'm not starving myself even tho on those days i can end up with negative calories. Then other days in the week my daily net can be high as i don't manage to exercise or have eaten a bit more than i should. But it's working and i'm losing at a nice steady rate. I'm enjoying the exercise - it suits me to go for an all-out blitz, and i'm eating well and plenty and don't feel hungry and sometimes still have some biscuits or cake without feeling like it's the end of the world. i try and do a bit of exercise everyday but it just doesn't always work for me. And i don't count calories from everyday activities like housework and gardening and i use a HRM rather than following MFP's suggested calorie burn. And i make sure i get a balance between cardio with high calorie burn and weights which might seem less intensive because the numbers are smaller, but i know it's making a huge difference. And i'm working with a brilliant PT who gives me feedback on my plan.

opuntia

My question here is, if I create a huge 1000 calorie deficit and I only eat 1500 calories so that my net calories for the day is 500, but the next day my net calories is around 1300 or 1400, am I creating a problem for myself? Will I regret my decision to push myself to the next level?

People who do alternate-day fasting eat a net of 500 calories every other day, and there is evidence to suggest it's good for health and longevity and preventing age-related diseases. But they generally eat more than 1400 calories in the days in between, especially if they are working out. You need to be careful not to burn yourself out.

Self_Control_Freak

Thank you everyone for the comments. Much to think about.

EDIT: Additionally, if you care about body composition you'd replace a good portion of that cardio with a weight training program. Doing so would give you much better "here's what I look like naked" result.

Sidesteel, I'm already doing some strength training. Been doing that for 2 weeks so far. I'm not willing (at this point) to exercise outside the home for the sake of convenience, and I'm not willing (yet) to spend money on equipment, so I'm doing what I can pushing my own body around. Crunches, push ups, leg-lifts. My plan is to do that for a few months while I build up my general health and strength. I'm working muscle groups that I haven't worked in many years and I'm already noticing that I can do more now than I could 2 weeks ago.

ashleybr1980

bump