First day on IP... I'm anxious to workout but my doc told me nothing for the first 2 weeks besides walking.
Just wondering what others are doing or have done after the 2 week mark that was ok while on IP. Thinking about Pilates or Zumba. Would love to get input from those who have been successful with their regimen.
There are several threads discussing this subject. But here's the Cliff Notes.
On IP you are only eating between 600 and 900 calories per day. You deplete your glycogen stores when you go into ketosis. So basically, your body has nothing to fuel it if you also exercise at any kind of intensity level (as in, burning more than 100 calories or so). Most people who try adding exercise see their weight loss get SLOWER or stall out, because your body will start retaining water when the muscles can't repair properly. No fuel = improper muscle repair.
If you were an avid exerciser before IP, you can probably do SOME exercise after the 3rd or 4th week. Your body needs a little time to adjust to being in ketosis. WHATEVER exercise you decide to try (low intensity or more vigorous), you have to add more food - an extra packet immediately after exercise, and possibly also a restricted item or extra eggs before exercise too. Listen to your body - if you are overly weak, dizzy or don't recover well, you pushed it too far and didn't fuel your body correctly. If your losses slow down, dial it down.
I started running after about 4 weeks of being on IP and was on the program about 24 weeks. Near the end of the program I had raced in about 5 races and felt fine the entire time! Just eat an extra packet and you are good to go!
I'm doing yoga and some strength training. I got off the cardio rollercoaster after reading over & over how much it stresses the adrenal system. I limit it to about 20 minutes now unless I'm just having fun, like cycling.
My coach wouldn't let me start working out until after my first month. As with most things diet related, everyone's body reacts differently. If you start seeing negative results due to your new workouts, adjust accordingly. Also, listen to your body and know your limits.
I workout 3 times a week. My coach has me doing both strength training (nothing too heavy though) and cardio (HIIT). I have to consume two extra packets on my workout days though. One an hour before working out and another right after finishing.
As far as results go, weight loss is about the same but there is a noticeable spike in muscle % and drop in fat % on weeks that I am working out.
Last edited by nobylspoon; 02-20-2013 at 08:10 AM.
I started working out 2 weeks before I started IP. And I have been working out since I started IP. (this is my 4th week on IP). I have had no problems. I feel amazing after a workout. full of energy. My routine is different each day. I go to the gym about 4 times a week. I always do cardio. either the Elyptical or running laps in the indoor track for a good 40-60 minutes depending on my mood. And i'll alternate legs and arms, using the weight machines. And abs. lots of crunches.
The days i work out, I make sure I drink a protein shake after my workout. You NEED that extra packet for sure.
I workout becuase I feel better and my body feels so much better and tighter! ha! I do Yoglates two to three times a week. It's a pretty intense workout that give me all the cardio and bodyweight training to build muscle. My Dr. really wanted me to do minimal cardio and focus more on weight training becuase that builds muscle and muscle burns fat! It's very hard for me to just not workout but I don't think pilates would hurt you because it's mostly stretching and using your own body weight to do things.. and truthfully, everyone can benefit from stretching!! I can actually do that alone and feel a difference in my muscles! Make sure you bring a protein drink with you so you can drink it right after your workout. If you feel a bit tired during the workout, maybe you can drink half a shake before your workout and the other half afterwards. Good Luck!!
I waited 6 weeks before restarting exercise. I worked out for 15 months prior to that. I switched from JM cardio to strength training. I also took two more packages to be on the safe side. So, I was not following the IP plan really. But under those conditions I could improve muscle tone. I would keep cardio to 65% of your maximal heart rate. With JM I usually was around 80-85%, which is why I gave it up. There is a book by Volek and Phinney about exercise performance under low carb conditions with many recommendations. I decided to continue exercising because it tones my body while it is shrinking and makes me feel better. In fact, the results I got through exercise make up at least one clothes size if not two.
Exercise on IP
