I agree with you about keeping up with the momentum of your great success. Light hiking is perfectly acceptable according to protocol. I believe that the type of exercise to refrain from is anything that gets your heart rate up. Personally, I would keep doing what you are doing for as long as possible.

Has any body used Retinol for cellulite removal? Is it permanent? I had a fall about 15 years ago. Due to that, my left thigh has more cellulite than my right thigh.
Help is appreciated.

I have been on IP for 7 weeks. 30 lb. loss so far. I have been exercising approximately 40 minutes a day, alternating between light cardio and weights. I want to start putting in some longer bike rides...well long for me, 20 miles or so. I am also planning on some hiking in the mountains the next week or so. Any suggestions for supplementing with packets, bars etc...

In order to off suggestions, I need a little more information.
When you exercise the 40 minutes are you adding a non-restricted packet?
Are you eating a meal before or after?

How long are you thinking a hike or bike ride would be, an hour? 2 hours?

I would have a meal before the hike. Consider brining the mango pre-made drink (which tastes fine warm, in my opinion) or your favorite restricted or pack your shaker with ice & water and bring whatever your favorite drink packet is.

My coach would recommend only one restricted per day, but would suggest adding non-restricteds depending on the length of the activity or hard boiled eggs or jerky. Additionally, she would suggest that if you feel angry or extra hungry the NEXT day, add an additional packet.

You definitely want to add extra protein so that you don't end up burning your lean mass. It seems counterintuitive to add more calories when you are trying to burn them to lose fat, but you will likely find that it is what your body needs.

Sometimes I add an extra non-restricted packet and sometimes not. I always have a drink prior starting exercise. But I did lose 1 lb of muscle this last week, So I need to be more mindful of this...Question: my coach said that there is water in the muscle so there will always be a little muscle loss, which I don't quite get.

My biking will probably be 8 mph or so, but there are some hills so there are going to be some times where I will be a little out of breath. All total, I think the ride will be a little over 2 hrs. The hiking will probably be 4-5 hrs total, with breaks between and same as the biking, a little out of breath during steep parts. ( I live in washington so there are hills everywhere). You know, I won't be at my goal weight (and that is another story because I am not sure what that should actually be) probably until the end of the year. It's summer finally here and I feel so good I just want to get out there and get the endorphens flowing.

OK, hmm.
Good on the extra packet. I know sometimes it seems you need it and sometimes it doesn't. A typical loss is going to be 1 pound of lean mass for every 4 pounds of scale weight. 1 pound of lean mass is going to include water. So if you lost 4lbs at your last weigh in and 1lb was lean mass, that would be expected.

2 hour bike ride with some hard hills: I would have a breakfast of one packet plus 2 whole eggs, go for ride then have lunch. Consider flipping lunch and dinner so you have 8 oz protein at lunch. Bring an IP snack for the ride, and eat it if you need it. Definitely bring salt and water; have some salt if you are overdoing it and feel lightheaded. Have dinner and bedtime snack as usual.

For the hike, I would start off the same way, an IP and 2 eggs for breakfast. Bring at least 2 packets. Think about eating about every 2 hours, depending on how you feel. After/during hike have lunch, dinner and bedtime snack as usual.

The day after the ride and hike, evaluate how you feel (cranky? ravenous?) and have an extra non-restricted those days.

If you have overdone it, you can expect the scale will go up the next day. It is likely the muscle holding on to water. Your WI may or may not be different for the week.

That is my opinion based on when I started at the gym, and advise my coach has given to athletes. Hopefully people who have done long bike rides and hikes will also post.

Thanks for your suggestions...we'll see how it goes.

Sigh....Weigh in today and for the first time I actually gained 1.5 lbs. A little over half of that was muscle, but I am a bit sad about it. I knew this day would probably come because I have read about so many others stalling, gaining a bit, even though they have followed the protocol. My two bike rides this last week were at times strenuous because of the hills and the other days I would do half hour weights and half hour eliptical with a few kettlebell swings thrown in. I did add a couple protein packets and one egg. I guess what I should have done is reread the last post and follow the suggestions completely. But in my head I think "Hey, I am working out and maybe, just maybe I don't need to add so much extra protein and I'll lose even more weight."....I realize this is faulty reasoning, as I come from the school of "more is better" when it comes to exercise or overeating. Through life as my personal pendulum swings from one extreme to another, I pass through "moderation" but don't linger as much as I would like. "Progress not perfection" as the saying goes. I hate to think I am going to have to wait all the way through Phase 1 to actually "challenge" my body. But I just need to keep following the plan.

Has anyone tried the "Slow Burn" or "Power of 10" method that the IP video coaches recommend?

I walk on the treadmill for 30 minutes at 5-7% grade at 3MPH while my daughter watches some cartoons. Nothing fancy. I'm hoping it will help me with any sagging skin I may have as I loose as well as build more muscle.

I started last week and lost 4 lbs. I have been working out regularly 3-4 times a week. I dont weigh myslef everyday but today I weighed myslef to see if I was loosing and I had actually gained 2 lbs. I was shocked since I have been a 100% on plan. The only thing is excersise.

If you aren't adding a packet after exercise, and doing too high an intensity workout, that makes sense. The diet is super low calorie and if you don't supplement with an extra packet AND dial back your workout intensity, it's too much on your system and not enough fuel for recovery. There are definitely ways to continue exercise for fitness while on IP, but it's not going to increase your losses.

After the first couple of weeks most people should be able to resume their normal level of exercise. But this means it is not the time to start something new if you didn't already exercise.
Most days I exercise (at a high intensity, bootcamp style format) I do use 1 extra packet or 2 hb eggs. It depends on the timing of my workout and how I feel.
I don't feel it hindered my losses at the beginning, but as I got closer to goal loses came very slowly.

WHen I went on my hiking / running vacation a few weeks ago, I just added some extra packets during the longer hiking days, especially if I was feeling hungry. I always made sure I have a restricted bar or something in my pack. On the day I did the Half Dome hike in Yosemite ( 13 hrs) i ended up eating 5 packets plus a good supper upon return. I ended up losing 4.5 lbs on the 2week vacation which was amazing. i covered 80 miles of either hiking or trail running within 13 consecutive days; all while on the program.

So, my workouts are Tuesdays through Fridays in the morning and it consists of running/walking for abut 30 minutes and about 10 minute ab exercises. After workout, I take a shower and get ready for work and then I have a bar. My lunch is the standard lunch and my dinner is the standard dinner and then I have my snack at night. Should I add more protein?

I'm not feeling any different. I'm feeling a little tired right now but that's because I've been up for almost 12 hours and the day isn't anywhere near being over. Can I add more protein to the diet since I work out more? Or should I always keep it at 8 oz?