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Working Out on IP

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Old 11-14-2013, 01:04 PM   #1
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Post Working Out on IP

I have been practically at a weight loss stall for 2-2.5 weeks now and am coming close to ending week 7. I haven't worked out since I started the diet but did a few walks this weeks in hopes of that helping. I think I need to start incorporating this into my routine moving forward. I'm also a vegetarian so my options are pretty limited eating wise (my protein has been coming from eggs and tofu) so I'm wondering if my body is just used to it now. I'm very curious to know if others are working out and what their routine is.

1) Have you been working out on this plan?

2) If so, how long did you wait to start or was this part of your routine prior to starting?

3) What does your workout consist of?

Thanks in advance!
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Old 11-14-2013, 02:00 PM   #2
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You do not have that much weight to loose and even on IP it will take longer to loose at your weight than say if you were 300 lbs. Your body just needs less calories now for basic functions. You need a deficit of 3500 calories to loose one lb. Your basic metabolic rate is now lower, so 1-2 lbs loss/week is more realistic. If you do not loose within the next couple of week, do a complete thyroid panel. Low carb diets can crash your thyroid levels, which would start to become evident around week 6. That would lead to water retention and further slow your metabolism to a crawl.

Working out will lead to water retention. So, on the scale, your weight loss will most likely slow down.

I restarted work-outs 5 weeks in after my body adjusted to ketosis. I think it is better to focus on strength training or low intensity workouts like walking. I just do various Jillian Michels DVDs. I find exercise is crucial for body tone and balancing hormone levels. It does not contribute much to weight loss, but can boost fat loss, while maintaining your muscle mass. IP is not a diet, however, where you can expect to build significant muscle. It is simply too low in calories and I actually recommend eating 1 package more to be on the safe side.
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Old 11-14-2013, 02:19 PM   #3
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Quote:
Originally Posted by mvngmntns13 View Post

1) Have you been working out on this plan?

2) If so, how long did you wait to start or was this part of your routine prior to starting?

3) What does your workout consist of?

Thanks in advance!
1.) Yes, the entire time on IP
2.) Part of my routine prior to starting, and I never stopped.
3.) I do 30 minutes on a recumbent bike (level 8 out of 20) ... and 15 minutes of stomach crunches and back stretches on a yoga ball.
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Old 11-14-2013, 03:42 PM   #4
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My softball season just ended a few weeks ago and I realize that my weight loss has not been as much as it was while I was on the team...so I think it helps a bit, looks like I need to find a winter sport!
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Old 11-14-2013, 03:46 PM   #5
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ok I work out 5-6 days a week prior to starting IP and I do RPM classes, Body pump and body attack....I am wanting to continue but am worried that my weight loss wont be great if I work out....
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Old 11-14-2013, 04:18 PM   #6
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I am going to chime in. Prior to IP, I was an avid exerciser (snowboarding, running, swimming, biking, scuba diving, etc.). I stopped exercising when I started IP. I began it again a few weeks ago and had to stop. It didn't work for me, but I know it works for others. Perhaps I was doing too much (cycling around SF can be hard work), but I felt awful. So, I stopped. I started P3 this morning and will be re-starting exercise this evening.

PS: I will say however that throughout IP I did walk a lot. Nothing crazy, nothing fast. I also did some hiking and - from my photo - carrying my friend's baby around on my back (and he's not at all a light weight). But that was intermittent and I always followed up with a packet and stayed very tuned into my body while walking, etc.
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WI#1: -6.4; WI#2: -4.4; WI#3: -4.2; WI#4: -4.6; WI#5: - 2.2; WI#6: -3.3; WI#7: -2.9; WI#8: -0.8; WI#9: -5.6; WI#10: -4.4; WI#11: -1.3; WI#12: -1.8; WI#13: -3.3; WI#14: -1.7; WI#15: -1.8; WI#16: -2.4; WI#17: -3.1; WI#18: -2.9; WI#19: -0.9; WI#20: -2.2; WI#21: -1.5; WI#22 (missed); WI#23: -6.4; WI#24: -0; WI#25: -1.5; WI#26: -0.9; WI#27: increased, can't remember; WI#28: -1.4 (water retention reversal); WI#29: -2.6; WI#30: -1.4

Last edited by sarita75 : 11-14-2013 at 04:19 PM. Reason: adding a PS
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Old 11-14-2013, 05:46 PM   #7
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Thank you all for your comments and advice! I forgot to mention I also have a hypothyroid so I am seriously fighting an uphill battle here between that, being a vegetarian, and not having as much to lose to get to my goal (which I have now upped by 5 lbs to be realistic).

I'm going to talk to my coach this weekend and see what he says. While it was great to lose the weight I had gained over the last year so quickly, it's really tough and discouraging to be at the same weight for nearly 3 weeks now when I know I am staying on plan. I know it's a healthier lifestyle and I do feel better mentally (and can see differences physically), but we all want those last 10 gone!
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Old 11-14-2013, 05:49 PM   #8
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Before IP I was doing Zumba and circuit training. I would would out 30 min to an hour 3-4 Times a week. Since starting IP I walk the dog. The intensity of Zumba requires more calories that I am consuming during phase 1.
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Old 11-14-2013, 07:02 PM   #9
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I have been exercising as well. I notice that it does seem to stall my losses a bit. I usually go for a 3 mile walk (with intermittent jogging) or 30 min on the elliptical or 20 min on the stair stepper. Both my coach and my dr said I need to add and extra protein packet on workout days (not sure if it's the exercise or the protein that causes the losses to stall).

On one of the IP videos they said that if you are breathing so heavy during exercise that it's difficult to talk, then you are exercising too hard and you could be causing muscle loss, or even damaging your heart. So that's the rule of thumb I try to stick with.

I have a technique I've developed when I hit a stall that has really worked for me, but I don't feel comfortable posting it here as it involves eating some things that aren't necessary OP to increase my calorie intake for a day or two. I notice that sometimes my body will get in a rut with the lower calorie intake and I can cause a WOOSH by increasing the calories every so often. If you'd like more information on that, please PM me.

PS - I'm also Hypothyroid.
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Old 11-17-2013, 02:42 PM   #10
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I love swimming! It's pretty easy on my body. Aquasize is great too.
I downloaded some zumba and BArre classes to tone up. Im worried about this lose skin to come.
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Old 11-17-2013, 03:00 PM   #11
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Really appreciate this thread, I intend to walk regularly and use hand weights with a Jillian DVD, Mentally I need the exercise, I sit at a computer most of the day, this cannot be healthy!
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Old 11-17-2013, 04:04 PM   #12
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Quote:
Originally Posted by Meeshellee View Post
I have been exercising as well. I notice that it does seem to stall my losses a bit. I usually go for a 3 mile walk (with intermittent jogging) or 30 min on the elliptical or 20 min on the stair stepper. Both my coach and my dr said I need to add and extra protein packet on workout days (not sure if it's the exercise or the protein that causes the losses to stall).
.
I highly doubt the exercise will stall you. How many days a week do you work out?

If you do too much exercise on the program, it can cause you to get too tired. If you aren't eating anything extra then you will be hungrier and you will probably eat more. Your body needs the extra protein if you are eating more.

I do two 45 minute toning classes a week and 2- 20 minute high intensity intervals on the treadmill these days. I find that I am getting hungrier and the owner of my gym even suggested I eat some extra fat like an avocado or a handful of cashews.
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