Losing weight quickly through pure exercise

I have really upped the amount I exercise right now and actually increased my food (healthy food) intake. I'm doing a hour and a half per day dauertraining while trying to maintain around 145 and never exceeding 150 using both a stationary bike and an elliptical machine. I feel great and everything like that however I am losing weight surprisingly quickly. Over the last two weeks I've lost four going on five kilos which I think is more than normal in that time span. Does anybody know if I should be concerned about this? I know if you starve yourself you are much more likely to burn fat than muscle, but as I say I'm eating more than normal and drinking lots of water.

how much protein are you eating every day? you should be increasing your protein intake to combat your body consuming its muscle as energy

fairly high amount actually, I eat meat, cheese and eggs. Also have a lot of chick peas in the diet as well as milk with my morning cereal.

well, it depends on how much you have to lose, if you have alot (30kilo or so- not saying you do), then you can if you start a hard workout routine lose more weight in the beginning.

I do have a fair amount I could lose actually. Hopefully that is all.

well it's hard to say without knowing exactly what you are aiming for body wise or what kind of body type you have. but they recommend consuming 1g of fat free protein per kilo of body weight if you are doing a lot of exercise. I do 1.5g per kilo

how do you go about judging the amount of protein you consume?

well a tin of tuna or a small chicken breast is about 25-30g of protein, a steak is probably a bit more, and a protein shake is about 25-30g too

If you have not exercised regularly in a while, one thing to be careful about is overtraining and becoming susceptible to injury.

last year, I started eating more protien, less carbs and attempting to work out regularily, and I did lose weight without trying/going crazy about it. Proteins made me less hungry, I ate healthier and I slept better.
Good luck.

I have been training however I have really switched gears and gone for less intense longer and more frequent training. I started train to develop muscle in my leg and lose weight overall to recover from knee surgery. This seems to actually be working where as before I was starting to put weight on.

Edit: by the way thanks for all the advice.

like james runner said...most sports trainers recommend that you dont train every day, overtraining can be pretty bad for you

All cardio and no resistance exercises? You should really be doing some weights ...

Also, HIIT (high intensity interval training) is an interesting alternative for fat loss (ONLY if you are healthy and have the OK from your doctor first!) Do a google search and read about it.

Scientifically, it's your Total Daily Energy Expenditure (TDEE) equation that represents how your metabolism is working.

TDEE = Resting Metabolic Rate (RMR) + Thermic Effect of Food (TEF) + Voluntary Physical Activity (PAL). Your RMR is determined by your age, gender, height, and current weight.

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At the beginning I think it is fairly normal to lose a lot of weight (a lot of which is water).

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Inspirational, isn't it?

My BMI was too high so I tried working out my TDEE, obviously using the RMR+TEF+PAL equation and added with HIIT I found my pulse was down to 60 BMP. A quick glance at my EC showed where improvements in RDA concerning proteins could influence an overall BFL. Muscle tone came naturally and my RPM increased. I've also reduced my UWI (Unnecessary Word Index) by using lots of letters, LOL!

Hmmm I don't really think this is necessary it depends on your goals from exercise and weight loss. I never ever do weights and am pretty fit and in good shape. Resistance training is just boring.

I also agree weight loss depends on how much you weigh and have to lose and also on your diet before. I am sure it will slow down over the next few weeks.

resistance training is actual important for your muscles even if you are into endurance sports. It prevents uneven muscle build-up and stops deterioration of muscles not used in the cardio training.

However muscles weigh more than fat, so if you start working on building them up, you may see a slower weight loss due to this. Remember that pure weight loss is not totally accurate.

Muscle ramps up your metabolic rate - the more muscle you have on your body the more calories you need to consume just to stay at that bodyweight. Hence adding muscle makes a lot more sense than the goal "losing fat".

Iain, have you checked with a nutrionist and a sports doctor before you started to exercise.?If not, please do that cause they can give you much better info. Make sure you are also getting enough vitamins while you are losing weight, supplements are a must.
Try implementing some other cardio exercise into your daily routine, walking or jogging for like at leas 30 mins a day, a friend of mine he lost like 6 centimeters around the waist every 3 weeks and he looks very good right now. He managed that through cardio exercise. Spinning is good but you need to exercise outdoors too.

Why are supplements a must? Vitamins can be taken in food form that is the best and not in form of pill popping surely? I have never taken a supplement in my life!

Cause the vitamin amounts in the food we eat everday does not cover the amount that our body normally needs.

Why vitamins are necessary

@Lifeisabuffet . The information contained in your article has been common knowledge for around 100 years.
Surely it's better to obtain your vitamins from eating a maximum amount of fruit, vegetables, preferably fresh, and whole grain, than to popping pills !?

It's not one or the other. A combination is good. But then there are people who rarely eat fruits and veggies and want to lose weight. There are cases when people have a breakdown during losing weight cause they do not get enough nutrients. If you don't like vitamins don't swallow them.

Nutritional Deficiencies

I'm not sure that the use of vitamin supplements has been scientifically proven to have any beneficial physical effect above eating a relatively normal diet

you'll lose muscle.

sorry yes that was a typo, I actually meant to write more likely to burn muscle than fat. I don't think I have any worry about starving myself. I have subsequently changed my work out routine greatly. I do intensive krafttraining on the legs in isolation (ie I work out both legs separately) to make sure I don't over compensate with the leg that didn't have surgery on it. and do some basic upper body training but nothing crazy. I have switched it up with my dauertraing I basically have three heart rate areas to work in and I switch it up b/w extensive, intensive and entwicklungs. extensive is just to burn fat and my body burns fat optimally at 145 bpm. The intensive is to burn carbs I don't really burn any fat in this workout but my heart can still pump enough oxygen to my muscles. The development is a very short workout (20-45) minutes which forces my heart to work at a rate of which it cannot provide oxygen to my muscles and which burns carbs and atp/kp. This forces the body to improve. So in other words if I wanted to lose fat I would only do the extensive training, but if I want to improve my overall fitness level I have to do a balance of all three of these training programs. As well as some basic kraft training to increase my at rest calorie intake.

It does seem to be doing me a power of good physically and mentally I just have to really force myself to stick to it. Which ain't always easy.

hey iain, how is your work out? still losing weight?