I'm so conflicted about exercising while on IP (I just started.) I used to be a work out freak and I can't imagine losing weight without exercise. I think I will wait to see how much weight I lose without exercising and if I'm not satisfied maybe I will add 30 minutes of walking. There is so much conflicting information about it and reading it all can be so overwhelming! :/
I just read this on an Ideal Protein Facebook page...Thought I would pass it along.....
I am sharing an answer that i just read on a different page about the same question ,here it goes ,by ``Julie Watson`` Do not do aerobic exercise while on a ketosis diet. You can do walking and light strength training, but do not allow yourself to sweat or to be out of breath. You no longer have your glycogen (stored glucose) for the added energy needed, ...and you will burn muscle. If after you have been on protocol for 3 weeks, you can do light walking and or lite yoga or pilates but please make sure to eat/drink an exctra non-restrictecd protein within 45 minutes of completion. When you hit your Ideal Weight and go back into glucose burning, then you can work out all you want. We had a conference call a couple months back, and the head medical person with Ideal Protein said 25 years of statistics show that people who do hard aerobic exercise on this protocol burn muscle and have stalled wieght loss. The coaches at Ideal Weight want nothing more than to help you SUCCEED!!!
My coach encouraged me to exercise at week 4-so I did. My weight loss has stayed about the same-maybe increased a bit-but my muscle percentage is climbing. I've been doing jillian michaels for beginners and bob's kettle ball.
To measure your heart rate either use a heart rate monitor (the easier way) or here is how:
Measuring Heart Rate
Measuring Heart RateYour heart rate can be taken at any spot on the body at which an artery is close to the surface and a pulse can be felt. The most common places to measure heart rate using the palpation method is at the wrist (radial artery) and the neck (carotid artery). Other places sometimes used are the elbow (brachial artery) and the groin (femoral artery). You should always use your fingers to take a pulse, not your thumb, particularly when recording someone else's pulse, as you can sometimes feel your own pulse through your thumb.
Manual Method
*
Measuring Heart RateCarotid Pulse (neck) - To take your heart rate at the neck, place your first two fingers on either side of the neck. Be careful not too press to hard, then count the number of beats for a minute.
*
Radial Pulse (wrist) - place your index and middle fingers together on the opposite wrist, about 1/2 inch on the inside of the joint, in line with the index finger. Once you find a pulse, count the number of beats you feel within a one minute period.
You can estimate the per minute rate by counting over 10 seconds and multiplying this figure by 6, or count over 15 seconds and multiply by 4, or over 30 seconds and doubling the result. There are obvious potential errors by using this shorthand method. If you have a heart rate monitor, this will usually give you an accurate reading.
here is how you figure out the percentage you are in. First figure out your Maximum Heart Rate
Maximum Heart Rate = 220 - AGE
so if 100% is your MHR, multiply your HR by 100 and dive it by your MHR
NOW, here is WHY IP wants you to stay in the LOWER end of your HR
Healthy Heart Zone
* This zone is 50 to 60% of your maximum heart rate. This is an easy and comfortable zone to exercise in.
* You will be able to carry on a full conversation in this zone, although you may be breathing a little heavier than usual.
* Walkers are often in this zone unless they press themselves to walk faster. Fitness walkers may alternate days of walking in this zone with days of exercising in the higher heart rate zones, to give a recovery/easy day.
* Your workout in this zone is less intense and won't give the most cardiorespiratory training benefits. But studies have shown that it works to help decrease body fat, blood pressure and cholesterol.
* In this zone, the body derives it energy by burning 10% carbohydrates, 5% protein and 85% fat.
* Healthy Heart Walking Workout
Fitness Zone
* This zone is from 60 to 70% of your maximum heart rate.
* You will be breathing heavier but will still be able to speak in short sentences.
* You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going faster and therefore covering more distance. The calories burned depend on the distance you cover and your weight more than any other factors.
* In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate.
* You get the same health benefits and fat-burning benefits as the healthy heart zone.
* Fat-Burning Walking Workout
Aerobic Zone
* This zone is from 70-80% of your maximum heart rate.
* You will be breathing very hard and able only to speak in short phrases.
* This is the zone to aim for when training for endurance. It spurs your body to improve your circulatory system by building new blood vessels, and increases your heart and lung capacity.
* Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits.
* You burn 50% of your calories from fat , 50% from carbohydrate, and less than 1% from protein.<--- notice the difference? the goal is to burn more fat on IP
* With the increase in intensity, you burn more calories in the same amount of time, as you are covering more distance in that same time. Calories burned depend most on distance and your weight. If you go further in the same time, you burn more calories per minute.
* You may not be able to achieve this heart rate by walking, you may have to use racewalking technique or switch to jogging to get into this heart rate zone.
* Aerobic Walking Workout
Anaerobic Zone - Threshold Zone
* This zone is 80 to 90% of your maximum heart rate.
* You will be unable to speak except a single, gasped word at a time.
* This intense exercise will improve the amount of oxygen you can consume - your VO2 maximum.
* This exertion level takes you to the limit where your body begins to produce lactic acid. Racewalkers use this zone to build their ability to go even faster.
* Workouts in this heart rate zone should be in the 10 to 20 minute range, or part of an interval training workout.
* You burn more calories per minute than with the lower heart rate workouts, as you are covering more distance per minute.
* The body burns 85% carbohydrates, 15% fat and less than 1% protein in this zone. <--- IP is already very low carb... so imagine doing this to yourself
* You may not be able to achieve this heart rate by walking, you may need to use the racewalking technique or switch to jogging/running.
* Anaerobic Threshold Walking Workout
Red-Line Zone
* The top zone is from 90 to 100% of your maximum heart rate. You can't go any higher, and most people can't stay in this zone for more than a few minutes.
* You will be unable to speak except for gasping single words.
* This zone should only be used for short bursts during interval training, where you work intensely for a minute and then drop back down to a lower intensity for several minutes, and repeat.
* You should consult with your doctor to ensure you can work out at such a high heart rate safely.
* While you burn lots of calories per minute in this zone, 90% of them are carbohydrates, 10% fats, and less than 1% protein.
Thanks for bumping this thread. Over the course of the day (yes, DAY - this thread is 25 pages long!!) I've read the entire thread. So much good stuff in here.
I have found in the past few weeks that increasing my workout days to five days per week, which is mostly strength training with some light cardio, that my muscle mass has increased and my body fat is finally really starting to move down. Being in my mid 50's was making it hard to loose body fat even with this diet and only working out here and there during the week. Yet my daughter, who is only 23 lost body fat with no problem just by diet alone. I may have to work harder at this then my 23 year old daughter, but boy does it feel good to be in my body now.
I have found in the past few weeks that increasing my workout days to five days per week, which is mostly strength training with some light cardio, that my muscle mass has increased and my body fat is finally really starting to move down. Being in my mid 50's was making it hard to loose body fat even with this diet and only working out here and there during the week. Yet my daughter, who is only 23 lost body fat with no problem just by diet alone. I may have to work harder at this then my 23 year old daughter, but boy does it feel good to be in my body now.
Hi Dana, I am curious what type of work out you do. Before I started IP I was doing the curves circuit workout 3 times a week. I stopped working out for the first 3 weeks and then went back to curves but kept my heart rate around 70%---I also added an extra packet. Well my weight loss stopped and I even added some pounds so after reading much of the exercise thread I just stopped it all together. I would really like to start adding some exercise to help with the fat burning. I quit my coach about two months ago so I turn to the 3FC folks for guidance. I presently do wall pushups, waist isolation exercises and some light stretching. Thanks for any suggestions!
I was incapable of exercise when I started due to chronic fatigue and being 300 pds, but now that I'm phasing off, I'm really enjoying it. Still can't do much, but it builds over time. All I can do now is 5 minutes on the elyptical, 5 minutes on the rebounder (mini-trampoline), 20 crunches and 20 leg lifts, and a 1/2 mile walk down the road. I live across from a forest with beautiful trails. I used to walk them everyday, but the loops run at least 2 miles, so that's my goal, to increase to where I can walk in the woods again...
Also just bought one of those rubber bands so I want to start some work on my arms.
I started walking (about a 3.0 mph) about a week ago and I have have felt horrible ever since. I used to exercise all the time before IP. I am going to stop and see if I start feeling better again. This really surprised me
I started walking (about a 3.0 mph) about a week ago and I have have felt horrible ever since. I used to exercise all the time before IP. I am going to stop and see if I start feeling better again. This really surprised me
I had been on IP about a month and I returned to my Curves workout...I had been doing Curves for at least a year before starting IP...anyway, I was careful to keep my heart rate in the 60-70% range and added the extra packet and not only did I feel horrible my weight loss came to a screeching hault and I started adding weight. I understand that building muscle can add weight but lets face it, I wasn't exactly weight lifting. Anyway, I stopped the Curves and things got back to normal. I have now added some "wall" pushups, situps and basic stretching and that has been good. I think I will add some tai chi or yoga next.
I had been on IP about a month and I returned to my Curves workout...I had been doing Curves for at least a year before starting IP...anyway, I was careful to keep my heart rate in the 60-70% range and added the extra packet and not only did I feel horrible my weight loss came to a screeching hault and I started adding weight. I understand that building muscle can add weight but lets face it, I wasn't exactly weight lifting. Anyway, I stopped the Curves and things got back to normal. I have now added some "wall" pushups, situps and basic stretching and that has been good. I think I will add some tai chi or yoga next.
Oh thank you for your reply!!! I was beginning to think I was the only one who felt this way. I do not need to be stalling or gaining at this point. I am not ready for that reality yet. I need to see the scale move downward!!! I have decided to stop exercising until I am closer to my goal
exercise?
