I do the treadmill run, jog, walk for like 45 minutes a day then push ups, crunches. sometimes I use the elliptical and do weight machines. Someday my lazy days I go for a nice long walk outside. I try to mix it up. I do use the wii I should add. I have fitness coach and zumba. Those can be fun sometimes. I try to burn about 500 to 600 calories with the work out. I am getting ready to start kickboxing which will help alot. I used to do it but then moved from the area.
I do the treadmill run, jog, walk for like 45 minutes a day then push ups, crunches. sometimes I use the elliptical and do weight machines. Someday my lazy days I go for a nice long walk outside. I try to mix it up. I do use the wii I should add. I have fitness coach and zumba. Those can be fun sometimes. I try to burn about 500 to 600 calories with the work out. I am getting ready to start kickboxing which will help alot. I used to do it but then moved from the area.
Hi Izzy,
i was reading through the many exercise posts in this thread and was happy to find yours from today. We have very similar stats!! I have been working out with a trainer since before starting IP in January but in the past 2-3 weeks we have stepped it up a notch and she estimates I am burning 5-600 calories a session. Today at my weigh I stayed the same. After reading through the thread I am concerned my exercising is doing more harm than good. Are you strictly on IP? Do you eat differently on days you exercise? Any info would be helpful. I eat an extra pack, half before and half after, beginning to wonder if its enough.
I found some weeks too much exercise caused my losses to slow, although that was closer to goal...just remember tat if you burn 500 calories in an hour, you would have burned 200-300 just lounging around...it is not additive. Just an extra 200 or so
I'm so excited yesterday we (family) registered at the Y and I get 3 sessions with a trainer and going for my first one this sunday morning (8am ugh). I'm only going to be doing weight training, no cardio and will also do yoga and pilates. Originally, i planned on waiting until i was done to exercise but with all the loose skin i have (even on my knees), i figured its best to try and do something now. Also, for the pool, is doing laps considered cardio or toning? I don't want to do anything that will require an extra pack or me going in starvation mode.
I found some weeks too much exercise caused my losses to slow, although that was closer to goal...just remember tat if you burn 500 calories in an hour, you would have burned 200-300 just lounging around...it is not additive. Just an extra 200 or so
Did you do exercise during you first few weeks? I havn't changed my exercise activity from prior to setting back OP. I use a heart rate monitor to check how many calories I burn, do I need to adjust the 200-300 calories from the total that my heart rate said I burned?
"Why is exercise NOT recommended during the IP Program Weight Loss"
"Dieters on the protocol are on a very low caloric diet, yet their body is acually "getting more calories" than they were prior to starting our protocol. Why? Because they are burning (using their fate stores ) fat. They are getting about 900 Kcals per day from the foods they are eating (on Phase 1) but if they lose 4 lbs per weeks (on average) 4x3500 Kcal/lb of fat means 14,000 Kcal/week, divide by 7 equals 2000 Kcals per day. They are actually consuming 900Kcal + 2000 Kcals = 2900 Kcals per day. Understand their bodies must make the necessary enzymes to fully burn the ketonic bodies that are produced from fat metabolism (beta oxidation). It takes about 2 weeks for this to happen. During the first 3 weeks, your body is getting the necessary "enzymatic machinery" in place so it can use 100% of the ketonic bodies (for cellular fuel) that your body is producing from burning the fat. In the first couple of weeks, it cannot use all of them and you breathe them out (acetone breath), "pee them out" or you excrete excess ketones in your feces.
If your blood sugar gets too low during this time period, the proteins we supply and the muscle you have can undergo gluconeogenesis and glucose can be produced.
If you increase the glucose demand (i.e., exercise vigorously during these first 3 weeks) you will increase gluconeogensis markedly. This CAN result in muscle loss, SOMETHING YOU WANT TO AVOID!!!! If you MUST exercise during the first 3 weeks, please do it lightly (1/3 to 1/2 your normal intensity) or not at all. Here's the beauty of the program: During this period...you literally are "peeing out calories" without having to exercise!!! You will lose the same amount of weight, but will not risk losing muscle. This is not about calories in - calories out, it's about hormones and metabolism. They were fighting a hormone (Insulin) before and you can't exercise your way out of that, the hormone always wins. After the first 3 weeks, you may exercise, but please keep in mind: *Do not get overly tired. .Supplements are a must! (serious cardiac problems can result; arrythmias, tachycardia, etc.) *Keep well hydrated, if exercising you must increase your water."
I am a newbie, so I was told not to exercise the first 2 weeks of the program. In 2 weeks, I lost 9 pounds. Then, being told I could exercise, I jogged 2 days for a total of 3.25 miles. At this WI today, I had only lost 1.5 pounds, and my lean muscle mass was up. The told me to just walk for a few weeks. Sigh! But weigh loss is the goal, so i will do it.
Today I am spreading 10 bags of mulch. Haha, who knows what that will do!
Happy Saturday, y'all!
Hi Izzy,
i was reading through the many exercise posts in this thread and was happy to find yours from today. We have very similar stats!! I have been working out with a trainer since before starting IP in January but in the past 2-3 weeks we have stepped it up a notch and she estimates I am burning 5-600 calories a session. Today at my weigh I stayed the same. After reading through the thread I am concerned my exercising is doing more harm than good. Are you strictly on IP? Do you eat differently on days you exercise? Any info would be helpful. I eat an extra pack, half before and half after, beginning to wonder if its enough.
This is me exactly!!! I started May 8th and I love to bike!! I bike 3 times a week, 12-20 km each ride. The scale didn't move for 10 days so I added another packet - 4 total plus dinner protein. The scale is icing again, but ive been doing a lot of reading and I'm scared to burn muscle or organs!!! What should I do? I don't want to give up biking, maybe I should do the athletes protocol? Or add another restricted and burn up the carbs?? I dunno, the more I read the more confused I get! Thanks!
I have been pretty much in phase 1 ish for a year. 3 months to lose, then maintenance, which for me has evolved into a very low carb diet. I exercise intensely 6 days a week. Many low carbers do!
I have never lost lean muscle. I feel great. I do try to keep my fat intake higher-more steak, less fish.
When in full out phase 1 for loss I did sometimes find more exercise caused less weight loss...other hormones like cortisol can be working against fat burning. But I like it too much.
I have been trying to find out more about exercising on IP. From what I understand, exercise puts the body in stress mode (much like fight or flight) and causes the body to release cortisol, which makes the body produce glucose (i think through a process called gluconeogenesis). This is what slows the weight loss. The whole premise of the diet is to restrict the glucose, so it works against the diet. From what I have been reading with everyone's experiences, the exercise for men doesn't seem to slow their weight loss as much as women-- this is entirely my own conclusion. My coach likes people to not exercise on phase I but has a plan for people who do exercise. I do yoga (which is fine), but I also spin 2x/week. She has me eating an extra restricted on the days I do more intense exercise (cardio, like spinning). I normally eat 4 packets, but 2x/week when I spin I have an extra restricted 45 min. before class and then another restricted within 30 minutes of finishing class. I'm sure it's slowing my weight loss, but I'm in no rush. I don't recommend adding more food unless you talk with your coach. I do notice that I lose more on the days I don't exercise, but my coach said not to analyze that too much because I might just be retaining water on the days that I exercise. My summers are usually filled with riding my bike 30-40 miles on the weekends. Any advice out there for that? I would love to stay on diet, but I might have to transition off for at least August so I can enjoy my favorite sport. I would love to hear your exercise experiences!
I wanted to bump this thread up as there has been some great discussion on the Friday, 6/15/12, Daily Thread as to timing of packets and lowering intensity of exercise.
"Why is exercise NOT recommended during the IP Program Weight Loss"
"Dieters on the protocol are on a very low caloric diet, yet their body is acually "getting more calories" than they were prior to starting our protocol. Why? Because they are burning (using their fate stores ) fat. They are getting about 900 Kcals per day from the foods they are eating (on Phase 1) but if they lose 4 lbs per weeks (on average) 4x3500 Kcal/lb of fat means 14,000 Kcal/week, divide by 7 equals 2000 Kcals per day. They are actually consuming 900Kcal + 2000 Kcals = 2900 Kcals per day. Understand their bodies must make the necessary enzymes to fully burn the ketonic bodies that are produced from fat metabolism (beta oxidation). It takes about 2 weeks for this to happen. During the first 3 weeks, your body is getting the necessary "enzymatic machinery" in place so it can use 100% of the ketonic bodies (for cellular fuel) that your body is producing from burning the fat. In the first couple of weeks, it cannot use all of them and you breathe them out (acetone breath), "pee them out" or you excrete excess ketones in your feces.
If your blood sugar gets too low during this time period, the proteins we supply and the muscle you have can undergo gluconeogenesis and glucose can be produced.
If you increase the glucose demand (i.e., exercise vigorously during these first 3 weeks) you will increase gluconeogensis markedly. This CAN result in muscle loss, SOMETHING YOU WANT TO AVOID!!!! If you MUST exercise during the first 3 weeks, please do it lightly (1/3 to 1/2 your normal intensity) or not at all. Here's the beauty of the program: During this period...you literally are "peeing out calories" without having to exercise!!! You will lose the same amount of weight, but will not risk losing muscle. This is not about calories in - calories out, it's about hormones and metabolism. They were fighting a hormone (Insulin) before and you can't exercise your way out of that, the hormone always wins. After the first 3 weeks, you may exercise, but please keep in mind: *Do not get overly tired. .Supplements are a must! (serious cardiac problems can result; arrythmias, tachycardia, etc.) *Keep well hydrated, if exercising you must increase your water."
Hope this information is helpful.
Thought I would bump this quote for all the exercise questions from newbies.
I have been on IP for 4 weeks with a 20 lb. loss. I haven't really exercised, as suggested. But I am feeling the call to work my kettlebells, maybe some light hiking. I was told to add another packet or a hard boiled egg after working out. I want to keep up my weight loss...but I am so happy with my momentum, as silly as it sounds I don't want to jinx it at all. Backpacking is my passion that I haven't done for at least 6-7 years, as I vowed to be carrying the extra weight in a pack, not in my body. But I am feeling very positive and hopeful and can see it in my future.
Page from Coachs' IP Document RE Exercise
