LizRR |
07-07-2012 03:11 PM |
My coach advised me to not workout the first 2-3 weeks as your body gets adjusted and sets up the 'enzymatic machinery' for efficient ketosis. Apparently, at the beginning your body isn't very good at (hence the bad breath/pee smell/metal mouth/etc - which goes away as you adjust). Because you aren't very efficient at the beginning to make ketones - which are then turned to glucose (since you aren't eating sugar anymore for that quick glucose - and your body still runs off it) - if you use up your glucose reserves created by your ketosis, your body will turn to muscle burning for that quick energy.
This is why low intensity exercise is recommended, for that low slow burn that ensures your body can keep up with turning fat -> ketones -> glucose as fast as your body needs it. Walking, yoga, pilates, weightlifting, etc. Also, coaches recommend you add an extra packet if you workout for this same reason. Remember, this is a VERY low calorie diet, so adjustments need to be made for exercise. IP 'as is' is designed to give you enough protein to maintain, it's not necessarily "high protein" it's "just right protein", so please make sure to log your food & activity and talk with your coach about this because you will need an extra packet if you are exercising more intensely. High intensity exercise can stall your weight loss on IP (spinning, running, etc).
After 11 weeks you should be plenty well off to start exercise IMHO, just start out low & slow and don't get your heartrate too high and then work up from there, listen to your body.
I've actually been walking ~2-2.5mi ~4-6x/week since Day 1 of IP, but it was 'non-negotiable' as it was me taking my son to the park. I did it at a VERY slow pace, didn't break a sweat, had a 45minute play break in the middle, and timed my snack to be right before we left so I had the calories to go. I did not need to add in a 4th packet then, I also hadn't done restricteds then either. The past few weeks that has been cut down since it's too hot and we go to the mall play area now.
I had been doing a weightlifting class up until IP that I quit cold turkey and started back up on Week 8 going 2x/week (my coach encouraged me at Week 4 to pick it back up but I was hesitant). I started out at a MUCH lighter weight than before and HAD to add in a 4th packet, and it was restricted. I am STARVING on weightlifting days. I time it so I have a restricted before and a packet w/2-egg whites + veggies or my protein+veggie meal after. I just recently moved to 3x/week and increased my weights and have seen some great improvements in my lean mass. But you do need to give your body time to adjust to this new way of getting energy.
|