South Beach Diet - Exercise in Phase I

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01-09-2010, 01:46 PM
I'm on day 6. So, yesterday I was feeling all energetic and healthy and decided to break out one of my speed-walking DVDs and just go a mile. I haven't exercised in months because I was too busy being slovenly and self-indulgent.

I got in the shower afterward and thought I was gonna fall asleep! It got me to wondering if there are enough carbs in Phase I to support a bunch of huffing and puffing. Should I put off cardio and weight resistance until Phase II?

01-09-2010, 01:51 PM
This might help:

01-09-2010, 05:33 PM
Thanks, Cyndi. I think I'll ride out the exercise thing until I begin Phase 2, other than things like taking the stairs and parking farther away. I really don't want to discourage myself....leads right to a bag of chips!

Brown Eyed Staccie
01-09-2010, 08:35 PM
I made it 8 days through phase one and I am love exercising...between the headaches and tiredness, as soon as I added in a fruit and some oatmeal, within two days I was feeling 100 better. It helped get those things out of my diet but sure didn't feel too healthy, especially at the gym

01-09-2010, 10:10 PM
I read that thread that Cyndi posted and thought there were a lot of good ideas there. But for those who really want to exercise on Phase I, I found that having beans for breakfast gave me more energy for cardio than eggs.

01-09-2010, 10:39 PM
or my favorite breakfast - an egg and refried beans, with salsa of course ;)

01-10-2010, 12:37 AM
Good ideas.

Question to those who work out regularly: I am going to the gym 1-2x a week. I tend to do the "fat burning" workouts. I don't know if they really work but I am still sweating and while I am not panting for my life, I feel like it's a good way to ease back into exercising after like, a 4 year hiatus! Is this right or wrong? Should I be focusing on cardio?

(also, the plan is to do 45 mins on machines, 15 on legs/arm/back and then 30 minutes of swimming/5 in hot tub/10 in sauna).

01-10-2010, 01:52 AM
I didn't do any exercise other then walking during phase 1. I've never been great at exercising or wanting to.. however when I was months into this WOE in 2007 I was feeling great and was really liking my transformation and started an exercise routine because I wanted to!

01-10-2010, 08:09 AM
The vast majority of my exercise when I was losing was walking. It still is. I also do a little light arm work with weights and some focused core work a few times a week. I like riding my bike and yoga and mix those in when I can. That's a long way of saying that whatever you enjoy will work for you. The important thing is to get moving again.

01-10-2010, 08:33 AM
Hey Jenn,
That's quite an ambitious workout schedule if you are weaning yourself back into exercise! I've done this off and on for years and what I would recommend is maybe doing 20 minutes on an "all over" body machine like a rowing machine to strengthen all your muscles for a couple of weeks. Could you do this every day before you jump into strength training? Sometimes going back to the gym is just a matter of getting back into the habit, but your planned workout sounds very rigorous (and as though it would take a lot of time each day - is it realistic?) Sorry to but in where not asked but I've been down this road so many times -

01-10-2010, 08:49 AM
Jenn - I think if you can only get there once or twice a week then you have a good plan:) Lots of cardio for burning calories, and cross training with the swimming. And experts really stress the strength stuff now - supposedly if we build muscle we will burn more calories. So I think having both is important and you have that planned. Don't forget your chest and abs.

Of course the best plan would be to add in more days... but you are doing great to fit in what you can. I don't have a job and can't imagine how hard it would be to exercise if I did.

01-10-2010, 08:54 AM
Jenn - you already have some good feedback. I'll piggyback on it - if you cut those workouts down a little could you get to the gym more often? 1-2 a week is better than not exercising but probably won't get you into a routine that will be easy to maintain. Are you doing anything at home in-between (videos, Wii, etc)? I've become a fan of on-demand exercise TV for days I just can't get interested in any of my usual stuff. Adds some variety to my workouts. You know I'm a fan of those 10 minute workouts too. I'd never fit arms and core work in without them!

01-10-2010, 09:49 AM
Hi all and thanks for the feedback.

Right now we can't afford the gym. So the extra $40 from each of my checks after paying my bills is no longer going to junk but to the gym. It's $12 for the two of us to go once. DW gets to go 4x because of the class she is taking.

Issue is, I have classes starting tomorrow and while I walk during the week (to and from my house to the Metro), it's not feasible for me to extend my even long work day. It would mean not eating dinner in favor of the gym.

My calendar, so you get an idea:

6:20a wake up (gym and pool do not open until 6a and DW has to be at work, 30 m. away, by 7:30a), leave house by 6:55, wife drops me off at metro. I take Metro and walk from the station to work. Start my day at 8a and go through at least 6. Commute home (1 hour). Get home by 7p. Change, eat dinner, go study from 8-11p. Go to sleep. Repeat.

When I can gauge my work for school, I can gauge what I can do and when. I will likely take a class come the summer when I have 2 weeks off but until then, I think my routine will most likely be on weekends...

I am going to TRY to work in Wii Active each morning (starting today) and get up 20 minutes earlier but I need to make sure I can go late into the night b/c of know? I am pretty good at time management but if anyone sees a hiccup where I can improve, let me know!

01-10-2010, 10:34 AM
I agree Jenn - your schedule is crazy! Two thoughts - first, get a pedometer if you don't have one and walk wherever and whenever you can during the day. Seriously I must log 2 miles a day back and forth to the water cooler and then the bathroom ;) My Mom is a teacher and she just paces the halls when she has a 5 minute break. She also does laps around her upstairs now because the basement is too cold to use the treadmill. We have the strangest conversations in the evening while she is doing loops around her kitchen and hall ;) It's silly but that pedometer will encourage you when you see how much exercise you can sneak in. Second - try a 10 minute workout in the evening when you need a brain breather from studying. When life is crazy you have to work with what you have. You're doing great! Just keep doing what you can and think about sneaking little bits of exercise in when you can.

01-10-2010, 11:00 AM
I think Cyndi's advice is great! And it reminds that I read once about squeezing in exercise at odd moments. One example is doing squats when you brush your teeth. Or butt squeezes when you weight for the elevator or in line. (I always laugh at that image.) :lol:

You are crazy busy Jenn.

01-10-2010, 11:15 AM
I just wanted to add that my dietician states that 10000 steps on a pedometer will burn 400 calories.

01-10-2010, 06:54 PM
I think I barely exercised during phase I. I was tired, and cranky! I do know when I finally climbed on the treadmill (don't remember if it was week 2 phase I, or phase II), I felt better than I ever had!! The diet gave me much more stamina.

01-10-2010, 11:56 PM
Thanks all for the advice! I do have a pedometer and will start using it tomorrow. I don't know how accurate it is but we'll try it out and see.

I don't want to sound whiney - I am not looking at making excuses at all. I do want to try to work something in. We walked the mall today (purposefully) and probably walked a mile total (the mall is one and one quarter mile long from end to end).

I am going to Wii Active tomorrow morning. Wife has off so I will wake up at 6:30a, workout and then get moving for the day.

Thanks for the advice!

01-11-2010, 08:18 AM
Hi all,
I have always walked for my exercise, (not daily but 3x a week) , not enough, but ok, I guess.
Of course with the temps in the teens and below, it is hard to get out on those trails...
I didn't walk my first week of ph 1, but I am going to bundle up and attempt today.

Hoping my egg/canadian bacon omelet will tide me over...

I will pack a cheese stick for an emergency.

Happy exercising to all!