I am an avid cross fitter and coach. I was told to make sure to have my protein powder after my workouts.

Fear of exercise
 

My experience (I'm 51 and within 20 lbs of goal weight) is that any time I have tried to do "regular" exercise (dvd, gym classes, walking more than 20 minutes) I would injure myself. I've been so thrilled to lose weight on IP without doing a lick of exercise!!! Especially since my former-marathoning, stick thin husband insisted that the only way for me to lose anything was to exercise! (Had kind of a mental block on doing movement at all, cause I couldn't "compete" with his physicality).

And, I'm anatomically "crooked" (hips are a little off, neck has some bone spurs, flat feet) so I have custom orthotics, go regularly to chiro and massage (which gets expensive but I consider myself a worthy investment!!) and still find that to walk more than 20 minutes results in more aches and pains!

I feel that it is all a personal preference and for me, exercising while trying to lose or maintain weight is a key factor, in fact, I can tell when I start slacking off on my exercising that my eating habits get sloppy as well.

I have never been athletic but for the past 10 years or so I have been pretty faithful to daily walking. A few years ago I got bored with walking and thought I would try running and eventually worked up to where I could easily run 2 miles a day and even did a few 5Ks.

Recently I have joined a wellness center and have tried yoga, kettlebell classes, spinning, strength training classes and zumba and am finding that I love spinning and the classes like kettlebell that combine some cardio with strength training and I am loving yoga as well. I still take walks outside and just got done with a 2 mile run.

For me, exercising is about my mental health and feeling good and in charge of my body, pushing myself here and there as I feel up to it.

I know IP says do not exercise but when I was doing a strict P1 I walked and took runs every day and I still had good results.

Now I am trying to maintain and finding that balance between what I can and cannot eat.

I had 2 months of really off-track eating and not sure why but have recently gotten back into more P2 eating with an occasional treat here and there and have been trying to just take each day as it comes and do my best.

I am probably up a few pounds from where I would like to be, but my goal is to find a weight I can maintain without feeling like I am so restricted.

I still have my protein smoothie for breakfast (EAS Lean 15 Chocolate Fudge Protein Powder) and have Pure Protein Bars for a snack when I feel like it.

I am not saying I don't stray but I know how to reign it in when I need to--that is much more of a mental game than anything else for me at least.

I've learned that the pain is from muscle imbalances & I'm in PT to solve those problems so I can exercise pain-free. Since some of my problems became chronic before I was willing to do PT, it is taking longer for the strengthening/healing. Slow but steady.

Thank you
 

I don't know how I didn't think of PT! Great suggestion....thanks Lisa

There are some studies that indicate max benefit is gained at around 30 minutes of exercise. There of course are still benefits for longer bursts of activity...but the real gains come between the 20- 30 min mark....may want to shoot for shorter sessions and feel good about that. When you are conditioned and stronger...you can always add more.
Over doing and injury is probably the biggest de-motivator! My husband who is an avid exerciser was thrilled when I chose interval and circuit workout in April and I can see the effect of toning already...and know my bones and muscles are stronger. I simply don't enjoy walking...and this has worked for me...I hope someone else finds this approach useful...

See couple links here...

http://well.blogs.nytimes.com/2012/0...ve-our-health/

http://stresscourse.tripod.com/id57.html

http://fitness.mercola.com/sites/fit...-benefits.aspx

exercise tips
 

:woops::running::trampo::exercise::strong::wl::

http://www.webmd.com/fitness-exercis...se-tips?page=2

After working my way thru the thread and doing some research, I ordered a Callanetics book and DVD!!!!! The pounds aren't as big a deal as the way I feel!! Excitement going to a new level!!

Congratulations! It DOES feel good...and after your body adjusts to the diet...and you don't overdo the exercise, a lot of people's experience is ...it helps.

Toning is really important for your final "look", and getting those NSVs like the next smaller size is a BIG motivator! After 6 1/2 months on IP and losing 60+ pounds...I am buying size 2 pants/capris... and 00 jeans at Chicos...and PP or PXS tops. It's getting harder and harder to find things that fit at the resale shops...so my clothes shopping is becoming a "challenge"...and it's NOT a bad problem! I still have some weight to lose...and am convinced the exercise has me in a smaller size than my weight alone would put me at this point.

GO jbhigdon!!

I started gentle yoga in January.
Added PT for my back in May & I'm gradually getting stronger and better (less pain)

I thinking about adding t-Tapp.
Does anyone have any experience with it?

I began maintenance in May and the scale has slowly crept up. I have signed up for an exercise program already that continues for another month. I've decided to reboot, beginning today. I understand that my losses will probably be much lower since I will be exercising this time around, but I'm wondering if the amount of exercise makes a difference. I am signed up for 3 times a week (bootcamp type classes), so I'm wondering if I am exercising that much already if I may as well do my regular 5 times a week, or if I will see much of a difference either way. Any thoughts or suggestions would be appreciated!

Hello everyone. First, is there a new thread for exercise because there haven't been any posts for a bit. LOL hope I'm in the right place. Second, I need some help. So I started IP on 1/2. Had very sore muscles and felt drained at first so I was a tad apprehensive about working out. Now that i feel much better, I'd like to think about working out but I don't know whether to start next week (the start of my 2nd week) or wait until I'm done with my 3rd week. A little background - I haven't worked out in over a year. Does anyone have any recommendations for me...when to start/what workouts to do (walking maybe?)/ how long?

Any suggestions at all would be helpful.

Thanks a lot!

I walk my dog for half an hour a day
I go to curves 4-5 days a week for half an hour
I have a pedometer and before IP I use to walk a lot more
now I am slowly working back up to 10000 steps a day.
This week I am averaging 8500 steps next week will be 9000 and so
on until I hit 10000.
If the weather is too bad to walk the dog-I do a walk away the pounds dvd in my home.

IP wouldn't suggest adding any workouts until you've acclimated to ketosis (maybe after the first month). There isn't anything wrong with going for walks, however. Start small & slow since you havn't been doing anything. Remember, IP doesn't require any exercise and adding too much too fast can actually slow losses (due to water retention for muscle repair).
I added gentle yoga after about 4 months and walks once Spring sprung.

Thanks lisa32989. I'm just a little worried about loose skin and sagging but I will wait it out a bit to let my body get used to everything. Thanks again.

That is my excerise question as well. For those that have lost larger amounts of weight, do you do something to help prevent extra skin? Do you have extra skin sagging issues? I have very large upper arms and legs as well as lower tummy from 2 c-sections. This makes me worry. Any thoughts, advice, feedback would be great : )
<3 Jen

My thoughts.
I can stay big and not have hanging skin or lose weight & there may be hanging skin but I'll be healthier.
We really can't control the skin. On IP we lose weight so fast that it may take a year or more for our skin to catch up after we lose weight.
I feel like I pretty much lost the right to have the "perfect" body with all the abuse I've done to it.

All that exercise can do is tighten muscles underneath fat & skin. It really doesn't firm or tighten skin.

So, I chose weight loss and health and figure the skin will take care of itself one way or another. I may need to save $$ for plastic surgery. It may tighten up with time.

But I will be thinner and healthier.

Great answer Lisa! I love the wisdom and sensibility you bring to this forum!

Didn't think of it that way. Thanks for the insight!!

I had just started Zumba when I joined IP and took the month off. My coach let me attend twice a week but had to have an extra packet that day and additional water. It probably slowed my loss but I am more toned than I would be if I had stopped all together. Yeah, I have saggy arms ( lost 5 inches) and upper thighs but so agree with Lisa...I can deal with that and dress accordingly. Before I was in shift dresses and tunics, now I can wear stylish clothes and cap sleeves and feel great about how I appear, and even better at how good I feel! Phase 3 starts tomorrow :)

More impressive is that I bet a BELT is a smashing accent these days!!

Congrats!

65X65 - you always make me smile or laugh! In losing weight, one of the first things to which I treated myself was a belt (OK, belt collection)!

My waist has always been a good feature for me and so I have lovely new belts with fascinating buckles and neat leather. Anytime I wear a shirt or sweater that has a tiny bit of length, on goes the belt.

Good for YOU...and a WELL DESERVED feel good!!! Also loving the belt collection myself these days ...there is a really nice rotating men's tie rack with layered hooks ... great way to hang that collection...on one hanger so there is room for all the other new stuff... I commandered mine from my husband's side of the closet. He doesn't need it. I do....:^:

If I were not moving...
 

What a great idea and it will be on my list when we sell this house and move out. Right now, all is getting packed and sorted with the hope that we sell, so I will just have to crowd them on one hanger.

I had become addicted to a style that I think thrived on the east coast. They are belt buckles that are separate from the belt (Mimi di Nascemi, Dotty Smith) that Talbots used to carry...sea shells, leaves, modern sculptured shapes, nautical themes. They fit into two sizes of interchangeable leather belt strips in all sorts of wonderful colors.

OH YES..and Geiger!!!

Ok ladies I need some help please! Today was Day 6 for me. I was VERY active prior to IP and stuck to a clean diet. Since starting the protocol I have not been able to complete my runs and feel beyond fatigued. I ate 3 additional packets today-which made a huge difference. I am bummed and my coach told me to continue to try and scale back and stick with it. Any thoughts? :(

My coach says I can do "conversational exercise", which includes walking as long as I want and weight lifting with light to moderate weights. She said the goal is not to sweat.

I'm on Day 4 and really want to move today, too. Unfortunately, I had to work.

I swim and lift weights. I dialed it down until about week 4 and then I could start adding some things. Soooo, let your body tell you how you feel and slow down. Use this as a recovery time which is actually good for your muscles. The other thing my coach allowed is a bit extra protein on days I felt like I needed it. I do not use it everyday, but it helps.

AustinTexasChick - I am not an expert on IP but I think I have read that the kind if exercise you are talking about should be held off completely until you are solidly in ketosis - several many weeks into the program.

I can say for me that the first two weeks were full of moments where I felt weak or dizzy or tired and I dealt with those by insuring proper salt intake and just taking it easy. There was no way that I was in physical shape to put more stress on my body.

That being said, I do exercise now but I am many many months into the program.

After thoroughly reading through most of these posts (thanks for everyone's input) I am joining a local gym to participate in their yoga classes! I think that's the best choice. I have been doing it 2 days a week at a yoga studio but they just upped the prices quite a bit. So i'm switching to the full gym so that when I get to goal, I can begin to incorporate more rigorous exercises to my routine. Thanks everyone for sharing their experiences, it helps others!

Enjoyed reading these posts! Day 2 of a reboot for me, and must confess I really missed exercise when I on IP in 2012. From what I have understood if you keep the Cardio not extreme and of course listen to your body , you should be okay...I have a couple of things scheduled tomorrow, I will let you know how it goes, but I intend to exercise this time, and stay on IP. LizRR on our boards exercised and had great tips you may search her posts and see what she did, I know they were very balanced!

I have exercised regularly prior to IP and have continued to do so on the program as it is part of my lifestyle and what will help me in maintenance. The first week I took it easier and more often than not eat the extra pack. I have a restricted every day I work out, which is 5 classes a week.
I've lost 62 lbs since Sept 9th and many inches.
My gym has a more comprehensive body comp machine, you stand on it and hold handles so current goes through all our body to measure lean muscle. More accurate than what my IP coach does.
I do yoga, spin, personal trainer, and strength and core. The gym has been a huge source of support. Sadly it is closing but I will follow the trainers to the new place.

I believe running is not something that should be done in P1. Some of my older posts link to articles on how to gauge intensity of a workout.. And the kind of activity that is recommended is categorized as "low intensity". This is where people get into trouble. If you did high intensity prior to the start of IP ...you will probably need understand the need and how to ratchet things down.

Edit from daily chat 9/26 post 51,


Quote:
Originally Posted by shannonhs
When people say light/moderate cardio, I'm wondering exactly what you mean. I'm starting to work out again after months off and I'm worried that what I am doing (and planning to do) is not light or moderate.

Right now, I am running and walking, elliptical which I think is light/moderate. I used to go to a lot of cardio classes (tabata, maxstrength, HIIT) and bootcamps which I figure are more towards the heavy but I'm just unsure. I don't want to overdo it while on IP, but am wondering what everyone considers light to moderate cardio.

Hi..gauging moderate level cardio is an individual target depending on age (and general condition/health). Where you do your work out should be able to help you with figuring this out. There are general charts hanging at my exercise location and the age factor is important in calculating your approx range so you can get an appropriate activity and duration. The gym staff helped me with fine tuning mine but the below information should give you some understanding of what moderate means for you. I started out "light"...below the moderate duration and intensity and now after 5 months, and nearly at goal for losing the weight, am into moderate.

From the Livestrong site:
Engaging in moderate intensity cardio exercise regularly helps maintain and improve health. The Physical Activity Guidelines published jointly by the American College of Sports Medicine (ASCM) and the American Heart Association (AHA) recommend "moderately intense cardio 30 minutes a day, 5 days a week," but they also note that this recommendation is intended for already healthy individuals to maintain good health and reduce the risk for chronic disease. Up to 60 to 90 minutes each day may be required for those trying to lose weight.

Read more: http://www.livestrong.com/article/75...#ixzz2g1I2Ycas


From BodyBuilding.com

http://www.bodybuilding.com/fun/likness24.htm
Calculate Your Heart Rate!
(The Easy Way)
To determine your Maximum HR, use the calculators below. The simple formula: Take 220 and minus your age which is accurate to approximately +15 BPM. You then take that number and multiply it by .75 - .85, which will give you your percentages of 75% -- 85% of your Max. HR.
This is the Target Range or Zone that you want to stay in when doing any type of cardiovascular (aerobic) activity. When in this range your body is getting an optimum workout with maximum benefit, and it stays in a Fat Burning mode.
There are two different ways to calculate your maximum heart rate and your target heart rates. The method I just explained is the simple method. Read the full article here.

I take a gentle shanti yoga class x1 day, horseback riding lesson x1 day & kettlebell class x1 day every week. I've never felt better :)

I have been on P1 since May 2013 and just started exercising in January. I do 2-3 Bar Method classes per week. I love it because I feel like I am getting a great workout without feeling like I am ready to collapse. I think this is working well with P1.

I do add an extra packet on my workout days (usually in the form of a Quest bar), and this has been working well for me. Just make sure to eat the packet shortly before you work out or else you might feel a bit loopy!

I'm wrapping up my second week on IP tomorrow, I didn't exercise before, but my IP coach/doc said that it was ok if I did yoga and water aerobics so I started those this week. I don't know yet if it's made a change, but it felt great to be up and moving. I think the 11lbs I've lost so far already has me feeling better and wanting to move around.

For those who do kettlebells: I am curious to know what you find works best for you with kettlebell workouts while on phase 1. I'm hoping to start back up in a couple of weeks and I don't want to overdo it. Any insight or tips you have to share would be greatly appreciated.

Thanks!

Yesterday was Day 3 for me and I felt like I was being too lazy and using this diet as an excuse not to workout, so I did some weight lifting. Last night and this morning I was so hungry! I expected to see some weight loss on the scale, but nope -0.1 lbs. Right after I was like, well it's day 4 I can't lose 1 pound everyday...then I remembered working out makes me retain water.

A couple times before this diet I would eat normal and stall, then I would lift weights and actually put on a couple pounds the next day (due to water retention).

Honestly even though I know it's just water, it's kind of discouraging right now, so I'm just going to do some stretching/yoga when I feel lazy...also I'm going to start organizing/cleaning (which I know burns calories) when I feel that way too.

I looked up this old Exercise thread to remind myself of what I was doing 5 years ago that seemed to help in my original IP journey & found that there's sooooo much good info (other than mine! ;) ), I just had to bump it up...

I've been very lax in my exercising for quite some time, so I'm gonna start off fairly slow... Leslie Sansone's Walk Strong DVD & maybe a little TRX & kettlebells... I'm hoping to work up to some interval training with my NordicTrack ski machine within about a month... also, when the weather cools off a bit, I'm planning to take advantage of my new location near Palo Duro Canyon & do some hiking once or twice a week...

Hugs to all... :hug:

Now mind you, this that I am posting is my experience, but I was 25ish back then and fully abled.... I used to be a novice body-builder. even won a few local trophies, never had ambition to go further as i was only working out to be able to do the job that then, pretty much only a man could do, as a man could do (law enforcement officer) I worked out twice a day for at least two hurs, and rarely did cardio. My beginning body weight was about 135 (25% body fat = skinny fat person), at my thinnest, I was 104 with 4% bodyfat but worked up to 125 with 6% body fat. I did run stairs once in a blue moon, and then did add rowing/erging to my workouts and pretty soon I was pretty much working out all day long except for when I was laying out or in a tanning bed, and working waiting tables at night. My daily diet was two times my body weight in proteins, only 5 grams of fat, and no more than 50 grams of carbs, I took no vitamins but did drink a protein drink that was popular back then that boasted mega vitamins in it... something banana.. so long ago, I forget its name..... And, I drank a glass or three of brut champagne every night too.... I am now in a wheelchair due to injuries sustained on-the-job, so I cannot workout like that anymore, nor do I eat like that anymore (cos I hated the headaches and I got pregnant, so stopped bodybuilding to be a mom). ( I do still row, and have had days, where I row all day long, slow and moderate and won a few online erging contests)

I love the idea of the Ideal Protein concept as it is close to what I used to do when bodybuilding but I do not understand their saying no strenuous exercise... muscle needs to be worked to be built and the more muscle mass you have, the more your body burns... I am really looking forward to trying this and seeing how it goes and very hopefully of success. My exercise is rowing, and I do it correctly, not like most gym teachers show you as they are not Concept2 trained and do not show members how to row correctly, instead they have them row as fast as they can for up to three minutes, which does nothing at all to help the body unless you are a competitive rower, training for a faster 2k.... Like any extended exercise, as Concept2 says "When rowing for weight loss, workout consistency and duration are key. For maximum results, strive to complete 30–50 minutes of rowing five to six times per week. Aim for a comfortable intensity of moderate, steady work where you can still carry on a conversation. Add intervals for variety. Good workouts for weight loss include:

5000–7000 meters
10,000 meters
30 minutes
20 minutes (or more) alternating 1 minute of hard rowing with 1 minute of easy rowing.
Two to three moderate 10 minute pieces with 2 minutes easy rowing in between.

Remember to warm up before and record your meters following each workout." Remember, mscle weighs more than fat, so yes, if you are working out, you might nor realize a change in the scale for a while, there might even be a time when you gain weight, but if you keep at it, you will soon see those numbers falling on the scale and see a great difference in the mirror and in how your clothes fit.