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...

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.