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Got cleared to exercise! Questions...

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Old 05-10-2012, 09:27 AM   #1
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Default Got cleared to exercise! Questions...

My coach told me I could go ahead and start exercising again! Yay! I really missed it. She also told me I need to have an extra packet right after I finish my workout. My questions are as follows: What is the purpose of the extra packet after exercising? How often do you ladies exercise? What intensity? What duration? TIA
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Old 05-10-2012, 09:36 AM   #2
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The extra packet is to ensure you have enough protein that your body doesn't start using your muscles for protein.
I exercise for approx 1 hour 6 days a week. I do high intensity bootcamp like training and strength training mainly. With some spin or Zumba for fun!

I eat my bar before my workout and my dinner right after. I don't always have the extra packet as it doesn't always fit in my schedule!
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Old 05-10-2012, 04:05 PM   #3
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I recently started up running by using a program called Couch 2 5k. Teaches you to run a 5k in around 8 weeks. On days when I feel the need for the extra protein I usually have a chocolate drink right after or split it to have half before I run and half after. Keeps the munchies away until I get to my next meal.
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Old 05-10-2012, 04:10 PM   #4
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I hadn't thought about trying C25K again, I had started it last summer but never stuck with it...hm...I'm walking a lot now, 30 min every day at lunch, could start to incorporate jogging for a stretch at a time...
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Old 05-10-2012, 04:29 PM   #5
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I just started the other day too, 30 minutes of walking whenever I feel like it
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Old 05-10-2012, 04:51 PM   #6
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I take 10 minute "mini-breaks" in the morning, at lunchtime, and in the afternoon to walk on the treadmill. Can't go outside right now, my allergies are KILLING me!
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Old 05-10-2012, 04:58 PM   #7
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I have done 2-2.7 mile walks ~4x/week throughout IP, but I stay very low intensity (taking my son to the park) and leisure and didn't do an extra packet. I just restarted a 3x/week weightlifting class and find I need that extra packet as my hunger has increased with the intensity.

ETA: tue/thu class @ 6:30pm, sat class @ 8:30am.
Tue/thur: breakfast@8am, lunch@12pm, snack@4pm, walk@4:30pm, snack@6pm, bodypump@6:30pm, dinner@8pm
Sat: snack@8am, bodypump@8:30am, breakfast@10am, lunch@12pm, snack@4pm, dinner@8pm
With the weightlifting I find I need to eat soon to control my hunger monster!
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Started Ideal Protein - Phase 1: 2/28/2012, Phase 4: 9/1/2012
#1:-9lb,-1.19%; # 7:-3lb,-0.55%; *13:-5lb,-0.76%; #18:-2lb,-0.87%; Start Phase2! Start Phase 3!
#2:-6lb,-1.01%; # 8:-3lb,-0.60%; #14:-2lb,-0.48%; #19:-3lb,-0.53%; #1:-0,-0.00%; #1:+1.4lb,+0.82%
*4:-6lb,-0.95%; # 9:-4lb,-0.69%; #15:-.4lb,-0.1%; *21:-3lb,-1.40%; #2:-0,-1.10%; #2:-1.0lb,-0.33%
#5:-5lb,-0.79%; #10:-2lb,-0.50%; #16:-4lb,-0.98%; #22:-5lb,-1.41%
#6:-3lb,-0.57%; #11:-4lb,-0.76%; #17:-2lb,-3.70%; *on travel WI#3,12,20


Last edited by LizRR : 05-10-2012 at 05:05 PM.
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Old 05-10-2012, 11:10 PM   #8
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I tried getting back to body pump but it affected my WL and I didn't lose any BF that week...actually gained a tiny bit. Based on that, I'm sticking with 30 min on the elliptical up to 4 times a week for now.

I would LOVE togetback into running - we will see
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Old 05-11-2012, 12:08 AM   #9
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Quote:
Originally Posted by Soootiff View Post
I tried getting back to body pump but it affected my WL and I didn't lose any BF that week...actually gained a tiny bit. Based on that, I'm sticking with 30 min on the elliptical up to 4 times a week for now.

I would LOVE togetback into running - we will see
I actually am expecting a gain my 1st week back at bodypump...although last week I went 2x (sat & tue, WI on Fri) and had an okay week, but I think enough time had elapsed for muscle repair by then. I skipped the next thu & sat class, but restarted this tue & thur. The initial muscle tear & repair causes some water retention, I am giving it at least 2 weeks of 3x/week to overcome the initial muscle repair (not counting last week -that was an awful allergy week!). I am slowly stepping up my weights, feeling the soreness all over again!
Tom is starting in a few days, so not expecting great numbers anyways...oh well, the water will flush out eventually!
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Started Ideal Protein - Phase 1: 2/28/2012, Phase 4: 9/1/2012
#1:-9lb,-1.19%; # 7:-3lb,-0.55%; *13:-5lb,-0.76%; #18:-2lb,-0.87%; Start Phase2! Start Phase 3!
#2:-6lb,-1.01%; # 8:-3lb,-0.60%; #14:-2lb,-0.48%; #19:-3lb,-0.53%; #1:-0,-0.00%; #1:+1.4lb,+0.82%
*4:-6lb,-0.95%; # 9:-4lb,-0.69%; #15:-.4lb,-0.1%; *21:-3lb,-1.40%; #2:-0,-1.10%; #2:-1.0lb,-0.33%
#5:-5lb,-0.79%; #10:-2lb,-0.50%; #16:-4lb,-0.98%; #22:-5lb,-1.41%
#6:-3lb,-0.57%; #11:-4lb,-0.76%; #17:-2lb,-3.70%; *on travel WI#3,12,20


Last edited by LizRR : 05-11-2012 at 12:14 AM.
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Old 05-11-2012, 12:09 AM   #10
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Quote:
Originally Posted by Copperhead31 View Post
I take 10 minute "mini-breaks" in the morning, at lunchtime, and in the afternoon to walk on the treadmill. Can't go outside right now, my allergies are KILLING me!
Omg, I hear you - I was crazy miserable last week! Finally feeling human again!
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Started Ideal Protein - Phase 1: 2/28/2012, Phase 4: 9/1/2012
#1:-9lb,-1.19%; # 7:-3lb,-0.55%; *13:-5lb,-0.76%; #18:-2lb,-0.87%; Start Phase2! Start Phase 3!
#2:-6lb,-1.01%; # 8:-3lb,-0.60%; #14:-2lb,-0.48%; #19:-3lb,-0.53%; #1:-0,-0.00%; #1:+1.4lb,+0.82%
*4:-6lb,-0.95%; # 9:-4lb,-0.69%; #15:-.4lb,-0.1%; *21:-3lb,-1.40%; #2:-0,-1.10%; #2:-1.0lb,-0.33%
#5:-5lb,-0.79%; #10:-2lb,-0.50%; #16:-4lb,-0.98%; #22:-5lb,-1.41%
#6:-3lb,-0.57%; #11:-4lb,-0.76%; #17:-2lb,-3.70%; *on travel WI#3,12,20

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Old 05-11-2012, 02:17 AM   #11
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Quote:
Originally Posted by takers View Post
I recently started up running by using a program called Couch 2 5k. Teaches you to run a 5k in around 8 weeks. On days when I feel the need for the extra protein I usually have a chocolate drink right after or split it to have half before I run and half after. Keeps the munchies away until I get to my next meal.
I can personally attest that Cto5K works as I did that 6 years ago. Although when I did the 3 miles, I'd end up taking about 45 minutes. LOL.
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Old 05-11-2012, 12:55 PM   #12
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I have always wanted to try C25K...maybe with IP I'll actually be able to do it! Does anyone do the Slow Burn weight lifting method? I bought the book but haven't started it yet...heard that it can be good along with IP.
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Old 05-11-2012, 01:08 PM   #13
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I began exercising when I began maintenance. I do 45 minutes of brisk walking on a treadmill 4 - 5x per week and lift free weights on alternating days. I've just started doing ab workouts too...
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Old 05-11-2012, 01:10 PM   #14
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Quote:
Originally Posted by takers View Post
I recently started up running by using a program called Couch 2 5k. Teaches you to run a 5k in around 8 weeks. On days when I feel the need for the extra protein I usually have a chocolate drink right after or split it to have half before I run and half after. Keeps the munchies away until I get to my next meal.

I am going to be starting the C25K program in a few weeks. I have started it 3 times now and never gotten past day 3 LOL but I am hoping that once I have another 10 - 15 pounds less to drag along it will be a little easier and I will be more motivated. I would like to start it now but schedule just doesn't let me ... but I NEED the stress relief!!
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Old 05-11-2012, 01:20 PM   #15
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I've been doing the same amount of exercize during the program as I was right before I started...I walk my dog a mile every morning at a very comfy 20-25 minutues. I cut out the random extra walks or classes, which I was never very consistent with anyway.
Just last week I added back long walks on the weekends, 3-6 miles. So far so good!!!
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