I'm 3.5 weeks on the plan, and had lost 15 pounds. I went on my elliptical yesterday (first exercise since starting) and am up almost 2 pounds!! I'm not sure what that means - I didn't weigh on the scale that shows BF so don't know if I lost any fat. I think I'm going to go a little slower with exercise.
In week two and very confused by exercise protocol. My coach indicated light walking should be introduced in week three. I am so out of shape (have not exercised in twenty years) Age 57 starting wt. 280. lost 12.4 week one, tons of belly fat. Any suggestions do maximize results and minimize the affect of creating more slagging skin would be appreciated.
In week two and very confused by exercise protocol. My coach indicated light walking should be introduced in week three. I am so out of shape (have not exercised in twenty years) Age 57 starting wt. 280. lost 12.4 week one, tons of belly fat. Any suggestions do maximize results and minimize the affect of creating more slagging skin would be appreciated.
Just remember that if you do any kind of exercising you should probably have another packet, so you body doesn't shut down into starvation mode!!
I hadn't realized how long it had been since I visited this thread... some good questions, & even though I'm not an exercise expert, I'll try to dole out a little advice...
Quote:
Originally Posted by puneri
My trainer asked me to train at 60% to 70% heart rate. But, I feel I am not doing anythating at that rate. Should I increase the rate?
I would say, no, don't go much over 70%... from what I've read, the optimal fat-burning zone is 65% to 75%... take a look at this article...
Quote:
Originally Posted by Corrie
Is Exercise increasing weight loss for you on IP? Even though it may be against Coaches recommendation?
Please elaborate here!
Thanks
I believe exercise has only helped me lose faster... not only that, I've felt that being commited to exercise helped me stay commited to the diet, two mindsets combined into one, you might say... that said, only you can decide what works best for you, but also make sure you work with your coach on the best solution... we're all different...
Quote:
Originally Posted by Endless Dieter
In week two and very confused by exercise protocol. My coach indicated light walking should be introduced in week three. I am so out of shape (have not exercised in twenty years) Age 57 starting wt. 280. lost 12.4 week one, tons of belly fat. Any suggestions do maximize results and minimize the affect of creating more slagging skin would be appreciated.
Amen to what JellyMae87 said about the extra packet... you also might add some resistance training (lifting weights) to tighten up any loose skin... I'm 62 & even though I still have a bit of loose skin here & there, I'm seeing it tighten up slowly but surely, due mostly to the resistance training I've been doing... I have a lot less saggy skin than I did a year ago...
I'm still enjoying going to the gym 3 or 4 times a week, but I mostly go for the weight-lifting classes (Group Power)... I think I need more cardio, so I'm gonna start hopping on my trusty ol' NordicTrack ski machine for about 20 minutes most evenings at home... I like it better than walking or running because it's low-impact... I think I get all the weight-bearing workout I need in Group Power... & at the gym, I'm going to be adding Centergy a couple of times a week... for those who don't know, Centergy is sort of a cross between Yoga & Pilates... really relaxing, but a good workout too...
As I said above, I think a good, regular, commited exercise program keeps my mind in gear to stick with perfect IP protocol... just remember that my way doesn't have to be everybody's -- or anybody else's -- way...
My understanding is that we're allowed light exercise, but are discouraged from strenuous activity that may cause muscle tearing. For example, the type of tearing that occurs when weight training, which is necessary to break down and eventually build stronger muscles. Since our bodies are primarily running on stored fat and a restricted amount of carbs and protein, if we're tearing muscles, then our body will consume that protein before the muscle can rebuild itself. Also, one of the reasons you're suppose to take an extra packet if you workout is because you're body needs to replace the proteins it consumed to fuel your workout. I think we sometimes forget that IP isn't about creating a calorie deficit to lose weight, but to have control over our body primarily using stored fat as a fuel source.
My understanding is that we're allowed light exercise, but are discouraged from strenuous activity that may cause muscle tearing. For example, the type of tearing that occurs when weight training, which is necessary to break down and eventually build stronger muscles. Since our bodies are primarily running on stored fat and a restricted amount of carbs and protein, if we're tearing muscles, then our body will consume that protein before the muscle can rebuild itself. Also, one of the reasons you're suppose to take an extra packet if you workout is because you're body needs to replace the proteins it consumed to fuel your workout. I think we sometimes forget that IP isn't about creating a calorie deficit to lose weight, but to have control over our body primarily using stored fat as a fuel source.
Many questions anybody has about IP & exercise can be answered by reading Chapter 15 ("Exercise, the Finishing Touch") of Dr. Tran Tien Chanh's book (PDF file): The Unbalanced Diet Approach to a Slimmer You...
I was walking over 1 mile a day, then took a bad fall backwards 3 weeks ago possibly breaking my tailbone (fall was not due to walking). The dr said nothing can be done to fix it so I never had xrays done. what kind of exercise can I do that will increase weight loss but not irritate the tailbone. The imbalance ball is definitely out.
Hi, My coach advised me if/when I exercise to do it 30 - 60 minutes before a meal so that I will replenish my body. If I were to do a treadmill she said to start at 20 minutes and slowly build up to 30/40 minutes.
If you want some sound, professional advice go back to post number 49, deinekatze, and look at it as well as the rest of her post. Cheers.
Yeah, I read through all the post and had seen her. TY! Cardio is key...I'm going to include some light weights as muscles burn more calories than fat.. (again it's all math).
There is some good stuff in this thread, and yes, I have read it! However, the question I have is HOW MUCH? Especially for a career couch potato like myself? I would like to start slow, since I HATE to exercise and I know I won't stick with it if I try to do too much, too fast. Here is my thought: Yoga or maybe water aerobics 20 min twice a week alternating with light weights twice a week, one day upper, one day lower body. Is this enough? I realize that some is better than none, but all the same, I would appreciate some guidelines. If this is a good start, when would it be time to move up to 30 minutes? When would it be time to move up to three days? Then, long term, what is best?
Yuck, I hate to even think about it, but I am so SAGGY and I hate that, too!
There is some good stuff in this thread, and yes, I have read it! However, the question I have is HOW MUCH? Especially for a career couch potato like myself? I would like to start slow, since I HATE to exercise and I know I won't stick with it if I try to do too much, too fast. Here is my thought: Yoga or maybe water aerobics 20 min twice a week alternating with light weights twice a week, one day upper, one day lower body. Is this enough? I realize that some is better than none, but all the same, I would appreciate some guidelines. If this is a good start, when would it be time to move up to 30 minutes? When would it be time to move up to three days? Then, long term, what is best?
Yuck, I hate to even think about it, but I am so SAGGY and I hate that, too!
This sounds like a quite good beginning. Warning, you may find that you enjoy more than 20 minutes of light water aerobics. And if you could work in a brisk mile walk on the weekend AND work your way up to two or three, I'd say this as great.
