Ideal Protein Diet - Why am I not allowed to do a little bit of exercise on IP Phase 1?




FreeBird3
12-07-2012, 12:16 AM
I'm re-starting IP tomorrow. I had started it for the first time in my life about 1 month ago. I had lost 7 lbs in 2 weeks, but dropped IP due to a couple of temporary circumstances. I'm now back to focusing on IP, but what irks me about being on Phase 1 of IP is that we are not allowed to exercise.

Has anyone broken this rule? I'm not a hardcore exerciser (obviously...I'm 40 pounds overweight after all....gained a solid 10 pounds each year for the past 4 years), but I do feel like I need to work my heart muscle by doing some cardio.

Can you still lose weight if you decide to do 30 minutes of exercise 3 to 5 times per week? IP is supposed to be healthy, so it boggles my mind that just A LITTLE bit of exercise is not encouraged. Any thoughts?


scorbett1103
12-07-2012, 12:36 AM
The issue with IP and exercise is that the diet is SO low in calories, exercise can actually HURT your weight loss because you aren't taking in enough calories to sustain daily function, exercise and muscle recovery.

After the first 3 or 4 weeks on IP your body should be pretty well adjusted to the diet - at that point if you felt like you wanted to add some light exercise (lower intensity than before IP, if you exercised regularly) that is fine - BUT you need to add an extra packet within 1/2 hour after finishing. Exercise will NOT improve the results on the diet, but if it makes you feel good to do it, there's no reason not to. Just give yourself a couple of weeks, and make sure you add the extra packet if you decide to start. Also, listen to your body - if you are unusually fatigued, shaky, or don't feel good, your body might not be ready for exercise or you may be doing it at too high an intensity.

DanafromAustin
12-07-2012, 12:42 AM
I personally wouldn't waste my time on cardio unless you feel like you want to get some light walking in. What would be more benificial is some strength training to help bulild muscle while you lose fat. 2 to 3 times per week for no more than 30 minuties would be very helpful. Also make sure on your workout days you get in an extra IP food right after you exercise.


lisa32989
12-07-2012, 04:13 AM
I'm now back to focusing on IP, but what irks me about being on Phase 1 of IP is that we are not allowed to exercise.

Has anyone broken this rule?
You CAN exercise on P1. There isn't a No Excercise rule, but a suggestion to wait a few weeks to let your body acclimate to the diet first (unless you we're regularly exercising prior to IP). And of course, add the extra packet Scorbett described

Then suggested to start with something gentle (walking, yoga, gentle home video - no P90!) to ensure that adding exercise doesn't slow weight loss.

As Dana mentioned, there is growing research that we have wasted countless hours on cardio equipment and would much better spend our time building muscle. Remember, 80% of weight loss is in the kitchen. The exercise sure make us feel good tho, doesn't it?

drixnot
12-07-2012, 05:15 AM
I would think that exercise would increase cravings... after all exercise increases the bodies need for calories.

Starshine
12-07-2012, 06:58 AM
I would think that exercise would increase cravings... after all exercise increases the bodies need for calories.

I've been walking since about my 4th week on IP (I've always loved to walk). I make sure I get my extra packet, and since I enjoy the walking so much, I'm not craving anything because of it. It makes me feel good, active, positive, and I get to listen to music while doing it, so it's just a really feed good experience for me.

sahmmommy2
12-07-2012, 09:22 AM
I've been walking since about my 4th week on IP (I've always loved to walk). I make sure I get my extra packet, and since I enjoy the walking so much, I'm not craving anything because of it. It makes me feel good, active, positive, and I get to listen to music while doing it, so it's just a really feed good experience for me.

I'm right there with you Starshine! I really enjoy walking and I find it really helps me with my mood and general feeling of well being. I find it even more uplifting in the winter months when I really don't get outside in the sun much!

joefla70
12-07-2012, 10:27 AM
As Dana mentioned, there is growing research that we have wasted countless hours on cardio equipment and would much better spend our time building muscle.

I've never heard this! I've always thought that cardio was the best for losing weight because that gets your heart rate up and burns calories. Accordingly, my exercise routine (when I've been on one) has always focused mainly on cardio, and to a lesser amount on building muscle. Can you tell me what study(ies) you've read? I'd be very interested in reading them.

scorbett1103
12-07-2012, 10:32 AM
Joe, this article explains it pretty well: http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts

The basic gist is that when you build muscle, your body is consistently burning more calories throughout the day. Cardio gives you a burst of calorie burn while you're doing it, but the overall impact isn't as great.

evepet
12-07-2012, 10:36 AM
I've never heard this! I've always thought that cardio was the best for losing weight because that gets your heart rate up and burns calories. Accordingly, my exercise routine (when I've been on one) has always focused mainly on cardio, and to a lesser amount on building muscle. Can you tell me what study(ies) you've read? I'd be very interested in reading them.

I know (and believe) that you shouldn't trust everything you find on the internet, but there are many studies and various reports, etc. talking about the benefits of strength training vs cardio - you just need to google.

Also the IP program itself appears to endorse Slow Move Strength Training as it's preferred method of exercise.

southern
12-07-2012, 10:38 AM
you can help maintain muscle while on ip, but you won't gain muscle (except for newbie gains) at a caloric deficit. muscle gain requires a caloric surplus.

scorbett1103
12-07-2012, 10:44 AM
you can help maintain muscle while on ip, but you won't gain muscle (except for newbie gains) at a caloric deficit. muscle gain requires a caloric surplus.

True - though I don't think anyone here is trying to bulk up, just improve muscle tone and overall fitness. Also we are not "technically" operating at a calorie deficit in the way that you would think of with traditional diets - the ketogenic diets work because we consume less calories, but our bodies use up our stored fat to make up the calorie deficit to a normal functioning level.

djs06
12-07-2012, 10:52 AM
I do yoga about 3 times a week (started out doing 'gentle' yoga, but the classes I've taken lately aren't so gentle, lol). I've abandoned cardio- I tried swimming a few times, which was my pre-IP go-to workout, but it just made me feel run-down.

So you CAN exercise, just not of the all out, huffing and puffing variety.

JohnP
12-07-2012, 12:06 PM
you can help maintain muscle while on ip, but you won't gain muscle (except for newbie gains) at a caloric deficit. muscle gain requires a caloric surplus.

Except in overweight novice lifters who can, for a short period, lose fat and gain muscle at the same time. (Also steroid users)

True - though I don't think anyone here is trying to bulk up, just improve muscle tone and overall fitness. Also we are not "technically" operating at a calorie deficit in the way that you would think of with traditional diets - the ketogenic diets work because we consume less calories, but our bodies use up our stored fat to make up the calorie deficit to a normal functioning level.

You say the most interesting things. Allow me to clear something up for you. Dispite what you've read or heard - there is no such thing as a technicality when it comes to energy. ALL diets work because we consume less calories and your bodies makes up the deficit with stored fat.

scorbett1103
12-07-2012, 12:09 PM
Except in overweight novice lifters who can, for a short period, lose fat and gain muscle at the same time. (Also steroid users)



You say the most interesting things. Allow me to clear something up for you. Dispite what you've read or heard - there is no such thing as a technicality when it comes to energy. ALL diets work because we consume less calories and your bodies makes up the deficit with stored fat.

In conventional diets there are still glycogen stores from which the body can also draw energy. In ketogenic diets the glycogen stores are depleted and the fat stores are the go-to for making up the deficit.

southern
12-07-2012, 12:18 PM
True - though I don't think anyone here is trying to bulk up, just improve muscle tone and overall fitness. Also we are not "technically" operating at a calorie deficit in the way that you would think of with traditional diets - the ketogenic diets work because we consume less calories, but our bodies use up our stored fat to make up the calorie deficit to a normal functioning level.

I didn't mean bulk at all. That, for a woman, requires more heaving lifting, eating, and supplements than I think anyone here will be doing

southern
12-07-2012, 12:20 PM
Except in overweight novice lifters who can, for a short period, lose fat and gain muscle at the same time. (Also steroid users)



Which is what I called newbie gains

JohnP
12-07-2012, 12:35 PM
In conventional diets there are still glycogen stores from which the body can also draw energy. In ketogenic diets the glycogen stores are depleted and the fat stores are the go-to for making up the deficit.

This is correct but completely misleading because you could go an entire day and barely touch your gylogen stores but lets assume that you used a lot of glyogen stores for energy.

Where does the energy come from to refill the gylocgen stores that your body just used?

Another question - given any diet where protein intake is adequate - where does the energy to make up the deficit come from?

Lolo70
12-07-2012, 12:45 PM
I have changed to IP from Medifast 4 weeks ago. On Medifast, which provided higher carbs and somewhat higher calories, I exercised 1 hr a day (Jillian Michaels cardio and toning). I had no problems there. I tried to continue with that on IP eating 4, then 5 packages a day and found I am winded 1/4 into each exercise program. I think IP is so low in carb that there is no endurance left for intense workouts (see scorbett1103's comment). If you are not already in good shape from exercising before, I would be careful at first. Muscle loss forced by intense exercising (particularly cardio, weights should be less of a problem) may affect your heart (which is essentially one big muscle). Immune function may also be compromised because your body may degrade immune cells for building blocks.

I miss working out and will give it another try soon. I am also glad I first focussed on exercising before dieting. Most of my inches lost were from 4 months of doing various Jillian Michaels workouts before starting my diet. I actually gained weight during that time. On a different note I did loose quite a bit (12 lbs) on my first month on IP without exercise. As far as I can tell it is mostly fat/water loss, not muscle. I am still looking for scientific evidence that a ketogenic diet induces fat loss specifically (what JohnP alludes to). But in my case it works and so far more effectively than Medifast. I can live without the exercise if this continues.

Starshine
12-07-2012, 01:11 PM
I'm right there with you Starshine! I really enjoy walking and I find it really helps me with my mood and general feeling of well being. I find it even more uplifting in the winter months when I really don't get outside in the sun much!

Kind of like therapy, right, sahmmommy? I know that now that I can move so much better without all the extra weight, I'm just absolutely loving walking so much (and not so slowly either). It just feels so right to me, and makes me feel so good. In winter especially. Plus just being in touch with the changing seasons makes me happy too. :)