Lost 4 lbs and worried all my strength is gone

don't worry about weight and make sure you do your strength training/core and your normal workouts. Eat when you're hungry and eat a balanced diet.

Maybe you're just dehydrated

gashdfhrd wrote:

don't worry about weight and make sure you do your strength training/core and your normal workouts. Eat when you're hungry and eat a balanced diet.

Thanks for the advice. It sounds so simple but I guess it's probably right. How much strength do you think one can lose in 2 weeks and how long does it take to come back? I'm really worried....

Good advice from previous posts. Eat a well balanced diet. Stay away from fried and fast foods. Hydrate with water for the most part. Juice second and try to stay away from sodas.

Protein is what you will crave. Eat GOOD protein. Meaning not too much red meat, too often.

Unkownrnr wrote:

Good advice from previous posts. Eat a well balanced diet. Stay away from fried and fast foods. Hydrate with water for the most part. Juice second and try to stay away from sodas.

Protein is what you will crave. Eat GOOD protein. Meaning not too much red meat, too often.

Thanks. I'm already kind of obsessed with nutrition which made it easier to drop the weight (because I already was carefully planning out my meals anyway).

But I'm confused - what did I do wrong? Don't runners intentionally lose weight from time to time? Is there a way to make sure one is losing fat, and not muscle?

Do you have an eating disorder?You are exhibiting symptoms...OCD about portions, weight loss, weight gain, strength loss, etc.All things that indicate a predilection to disordered eating.IT'S BEEN TWO WEEKS.

Really worried wrote:

Unkownrnr wrote:

Good advice from previous posts. Eat a well balanced diet. Stay away from fried and fast foods. Hydrate with water for the most part. Juice second and try to stay away from sodas.

Protein is what you will crave. Eat GOOD protein. Meaning not too much red meat, too often.

Thanks. I'm already kind of obsessed with nutrition which made it easier to drop the weight (because I already was carefully planning out my meals anyway).

But I'm confused - what did I do wrong? Don't runners intentionally lose weight from time to time? Is there a way to make sure one is losing fat, and not muscle?

I wanted to reduce my body fat so I can run faster, which in my judgment, required paying closer attention to portion sizes. I lost about 4 pounds in 2 weeks, which is perhaps slightly on the quick side but, like I said, I was able to maintain the quality of my workouts, which was always my primary concern. You are right that it has been two weeks - that's why I'm surprised and disappointed that it appears I might have lost significant strength. Being stronger was a major reason I was able to drop 15 seconds in the mile last season; I would hate to see that improvement undone.I hope you now better understand my situation and state of mind. I don't think I have an eating disorder.

You again wrote:

Do you have an eating disorder?

You are exhibiting symptoms...

OCD about portions, weight loss, weight gain, strength loss, etc.

All things that indicate a predilection to disordered eating.

IT'S BEEN TWO WEEKS.

Really worried wrote:

Thanks. I'm already kind of obsessed with nutrition which made it easier to drop the weight (because I already was carefully planning out my meals anyway).

But I'm confused - what did I do wrong? Don't runners intentionally lose weight from time to time? Is there a way to make sure one is losing fat, and not muscle?

bump does anyone know how long it will take to get my strength back?

if the strength loss is minimal, given you have 4 less lbs to lug around the track, your power:weight ratio may be the same or EVEN BETTER!!!

Really worried wrote:

bump does anyone know how long it will take to get my strength back?

Take two weeks off.

Really worried wrote:

bump does anyone know how long it will take to get my strength back?

Are you dehydrated? How much water do you drink per day?

drink and drink wrote:

Really worried wrote:

bump does anyone know how long it will take to get my strength back?

Are you dehydrated? How much water do you drink per day?

I drink a lot and I haven't felt dehydrated on my runs. I'm surprised that multiple people have brought this up though - what made you think to ask?

Really worried wrote:

bump does anyone know how long it will take to get my strength back?

I got my strength back when my hair grew out. Did you by chance lose those 4 lbs by cutting off all your hair?

Really worried wrote:

I have gotten a lot stronger over the last year or two. Indoor was my best season ever but at the end of the season, I decided to try to drop a few pounds of fat. I was 6' 1", 164 at the time (I have a naturally thick build.) I'd estimate I lost 4-5 lbs over 2 weeks simply by eating more often and eating less. My workouts were perfectly fine during this period. But the last couple of days, I've felt weak - not tired, just like I have no upper body strength. I can tell some fat is gone but I'm starting to really worry I lost the strength I had gained over the last year? Is that possible in such a short time? If so, how do I get it back?

I wouldn't worry too much about losing strength. I think 2 weeks and 4 pounds are too small to be worried about losing a significant amount of strength. However, I feel that it is possible that your muscles and your body in general are depleted in some way. You've been sapping them of nutrients, which in some ways is a good thing, but this is a consequence. I would just go back to eating the way you normally do, Make sure you're doing your normal strength thing as well. Don't try to gain the weight back, but don't try to keep it off either. My guess is it will come back in the next couple weeks, at least the original 2 pounds. But if not, I think that's fine too. I think you've lost the weight in about the best way possible, and I think your body can decide whether to keep it off.

Really worried wrote:

I drink a lot and I haven't felt dehydrated on my runs. I'm surprised that multiple people have brought this up though - what made you think to ask?

A symptom of dehydration is weakness and dehydration can happen in as little as hours or days. Exactly how much upper body strength have you lost? Has your running suffered likewise? Like, your top end sprint speed for example.

drink and drink wrote:

Really worried wrote:

I drink a lot and I haven't felt dehydrated on my runs. I'm surprised that multiple people have brought this up though - what made you think to ask?

A symptom of dehydration is weakness and dehydration can happen in as little as hours or days. Exactly how much upper body strength have you lost? Has your running suffered likewise? Like, your top end sprint speed for example.

Ok thanks for the explanation. Not sure yet but I've got 200s at mile pace then lifting tomorrow so I'm about to find out!

So just to update...

I bombed the workout. It was 4 sets of 5x200 at mile pace. My 1600 PR is 4:52 (which was gonna go wayyy down this season!!) and I hit 39-40 for the first set, feeling awful of course. I talked to my coach and stopped there.

I didn't try lifting; my coach says to do easy runs for a few days and try lifting on Friday. He seems pretty relaxed and keeps saying I'll be fine. He says that, even though I feel much weaker and my arms are significantly smaller, that the strength will likely come back pretty quickly, within two weeks. He compared it to not lifting for two weeks, though I think this is a bit different because my muscles are depleted now.

I'm not panicking like I was yesterday but I am worried. Mostly though, I'm confused/disappointed right now. I relied on my body to give me feedback about whether I was eating enough and I feel it misled me. Although I was hungry more often, my workouts were going well and I was losing fat. I had a very solid workout as recently as Friday. Then suddenly, my arms shrivel up, I feel weak, I fall back on an easy run, and I have lost even more weight.

Since it happened so quickly, I'm really hoping I can return to full strength - literally - soon. I will post at least one more update for the benefit of people who use the search function in the future.