One other thing that works, but you have to be in the right place at the right time: Stand barefoot on a cold surface.

Not too hard ..... or ill cry tomatoe seeds

In case anyone's interested in exercise DVD's, here are a few I've enjoyed.

Prevention Fitness Systems Express Workout: Belly, Butt and Thighs.
This dvd breaks it down literally to spending 10 minutes focusing on each area (for a total of 30 minutes).

Prevention Fitness 3.2.1.
This is a full length workout dvd (I think it's about 60 minutes total), but the nice thing about this one is that it's broken down into body segments. If you only want to to focus on arms/upper body you can click on only those segments. Likewise if you only want to focus on the legs, you can only focus on those. Each segment lasts for 6 minutes: 3 minutes is spent on cardio, then 2 minutes on strength training and finally 1 minute on abs. I thought this was a great beginning workout when I was first starting out because of the 3.2.1 break down. It was easier to handle mentally knowing there would be a tiny breather at the end of 6 minutes.

Ultimate Body Beginning Workouts for Weight Loss.
This is another low budget dvd, but in my opinion if you can get past the dorky guy in the background who doesn't have a clue as to what he's doing, it's not bad. There are 3 different work outs to choose from. Each one lasts about 20 - 30 minutes in length. Currently I only use the dvd for the strength training dvd portion.

Shape Pilates
30 minutes of easy, gentle pilates. THis one has gotten too easy for me, but was great in the beginning. Easy moves. Easy to follow. Definitely a good, gently way to wake up the creaky bones in the morning.

Shape Volume 1 Trim, Tone and Strengthen.
I've only just started using this one and have actually only used the ab workout sections. This section has a lot of new/different ab and core work out exercises I haven't been doing, so it's a great one for breaking up my ab/core routine. Another added bonus, you can pick and choose what segments you want to do making your workout as short as 5 minutes all the way up to 26 minutes (at least with the ab section).

I do the majority of my cardio outside biking/running/walking and therefore the dvds I use are geared towards a core/ab workout, toning my legs and also the brief strength training segments.

Thanks, y'all, so much for giving my bootie a boot!.. I just finished my workout & I feel great!.. granted, it was a little bit abbreviated, but it was enough to get me sweating again, & that's such a good feeling... I did a 10 minute cardio-type warmup, then my kettlebell routine, then yoga... ahhhhh...

I'll check into R.E.I.... as far as I know, there's not one in my local area, but maybe some near enough to make a trip... (like maybe Santa Fe, NM, or Dallas, TX - each about 6 hours from here)..

hugs :hug:

Bodyweight strength training
 

Linden Thanks for the cold floor tip. It'll be good to have that as a backup if my thumbs aren't strong enough.

I'm thinking of starting body-weight type strength training. I'd love to be able to do push-ups! One thought about how to get strong and agile was yoga. Any recommendations?

Are you talking about using your body weight for resistance? Years ago I would occasionally see an incredibly buff boxer at the gym, doing amazing body resistance moves. I'll admit I was always more in awe of his body than the actual moves he was doing - so I'm no help. Though, I can personally attest to doing push ups and rear tricep dips and seeing positive results.

Just today I bought a new yoga DVD. I've struggled with yoga in the past because of how sssssssssllllllllllllllooooooooooowwwwwwwwww it is. Duh, I know most yoga practices are suppose to be slow and relaxing... Which are two words not in my daily vocabulary.

Anyways I'll let you know next week (after I've used the DVD a few times) if I'd recommend it.

Yoga or Pilates would work for you... Good luck on the push ups too... don't go too crazy right off the bat... start with easier push ups and work your way up...easier as in an incline where your upper body is higher than your feet... as opposed to the floor ones....maybe on a railing? Let me know how it goes

I've been using Rodney Yee's A.M. Yoga DVD... if you can get used to his skin-tight bike pants (TMI!), I think it's a good one... (I just take my glasses off, & it's all a blur!).. it's what I started out with when I first took up yoga a few months ago, so it's the only one I can tell you about... it was easy enough for this total beginner, but still challenges me... I'd like to try something else eventually, though... what's your new one?..

hugs :hug:

Ah, finally getting back to doing almost my whole workout, after my week of laziness... thanks again, y'all, for the kick in the seat of the seat of the pants... I feel so much better than I did last week... boy, is it true that we lose cardio faster than strength!.. (see posts 108 & 109 in this thread).. I was able to pick up almost where I left off with the kettlebells, but the cardio portion of my workout was a struggle... yoga was a joy as usual, although I still haven't quite gotten all my limberness back...

hugs :hug:

Exercise after Week 2
 

I beginning the second week of the IP diet. Can I start exercising after week 2?

Start out slow but, yes, you should be able to do light cardio and other exercise. The reason to go slowly is to assist your body in learning to exercise using the ketones as a new energy source and not the former glucose.

The goal is to keep your heart rate below 75% so focus on staying between your resting heart rate and that mark. Remember our goal is to burn fat and not need carbs/glucose/glycogen. If you go above the suggested range, your body will stop functioning as well at fat burning and may even want more carbs thus creating craving.

Here is a links to explanations posted by Elizabeth about why this is best.

http://www.3fatchicks.com/forum/3300581-post83.html

http://www.3fatchicks.com/forum/3416465-post71.html

I'm glad you posted this, Carla... I always like knowing the science behind things... I've read many times in this forum that the only reason to not exercise is because it will make you hungrier... it never affected me that way (& I've been exercising from the very beginning), so I always wondered... what you wrote, & what Elizabeth has posted before, makes tons more sense to me... I'm not doubting that some people's experiences have been that they were hungrier when they exercised, but maybe they were really, as Dr. Tran Tien says in his book, thirsty instead... we often mistake hunger for thirst, & that's probably one reason this diet & many others emphasize drinking lots of water...

Here's the quote from the doctor's book (p. 105):He continues with this:Which leads me to this article I found on SportsGeezer.com:The Scientific American article referenced can be found at http://www.scientificamerican.com/ar...creases-hunger...

hugs :hug:

Thanks, Carla.
You are a wealth of information. I plan to start working out next week. I have a heart rate monitor to stay within the 70 - 75% zone.

Wow, this is such a lucid post. Thank you so very much. And if anyone is interested in these topics, do read the whole article from Scientific American.

You're very welcome, Linden... glad you liked it!.. what got me started thinking about all that was that the good doctor mentions in his book that he had worked with athletes -- boxers, triathletes, marathon runners -- & I thought, would a boxer lay off working out for a couple of weeks while he was on this diet?.. I doubt he would, & probably no other professional athlete would either...

I got my entire workout done today, so I think (I hope) I'm finally back from my lazy week... feels good...

hugs :hug:

makeitmatter and deinekatze Thanks for your replies to my request for recommendations. I'll start doing some research on yoga and pilates studios near me.

I came across an interesting set of videos online that lays out beginner to advanced progressions for doing 5 different bodyweight exercises: push up, squat, plank, and yikes -- pull ups and overhead presses. I'm not going to start any of this until I'm eating more normally, phase 3 maybe. Just thinkin' ahead.

I just had my week 4 WI yesterday and I exercised before I started the diet and have continued to exercise since I started the diet. My coach did not have an issue with the exercise as long as I feel good. I do 3-4 Spin classes per week, i also jog and walk on my treadmill and have have added in weights.

I am actually exercising more now on the diet and feel that the exercise has helped me with my weight loss. Maybe I am the exception to the rule, but either way I am pleased with my progress on IP.

Here's the name of the yoga dvd I bought last week: Shape Lean & Strong Yoga.

So far I'm finding it beneficial in terms of stretching and flexibility (which is exactly what my physical therapist is recommending I incorporate more of into my exercise routine). The routine is easy to follow and the moves flow easily (it's a Yinyasa routine).

The dvd was cheap ($10) and also included a free 1 year subscription to the Shape magazine - this is a dvd I recommend if you're just getting into yoga or need a simple stretching routine.


If you're wanting a good, core workout program without having to watch a dvd, then print out: A Core Workout, A Simple Routine for Time-Pressed Runners, by Dimity McDowell (7/7/2008). Go to runnersworld.com and enter, "A Core Workout" in the search engine. This is a great routine for time pressed individuals which works your entire body in a simple routine. And no, you don't have to be a runner to benefit from this workout. Core workouts are great for the non-atheletes also (great for improving your posture - which helps you stand/sit taller - which helps you look thinner (and healthier).


Aunt Sheshie - I have Rodney Yee's Yoga: Core Cross Train dvd. His shorts don't bother me as much as his hair; he plays with his hair more than any girl I know!

:lol3: too funny!.. I hadn't noticed him doing that in mine, but now I'll be watching for it...

Thanks for the other recommendations...

hugs :hug:

While on IP has anyone (who was not really exercising before) begun to "crave" exercise or activity?

Around IP week 5-6, I found that my body/mind (I don't know which) was actually craving activity. Since then I have started walking in the evenings and on weekends. My coach approves of the level of activity and I feel great, even better because of it. I just found it so strange that instead of ice cream or cookies, I began to crave exercise. :running:

The same thing happened to me, right around the same time. I actually would start to get irritated if I couldn't exercise.

Is extra protein needed when working out?
 

Hi Ipers,
I am on Week 3 of IP. I am ready to resume working out. I have read the post about working out in the "Fitness Zone", 60 -70% of my HR. I have my HR monitor, so I am ready there. My questions concerns extra protein when I work out. Should I take extra protein on my work out days? If so, should I take it before or after my workout. I was thinking about using the EAS AdvanteEdge carb control protein shakes. Any comments/suggestions?

You are so right! In fact we are more prone to dehydration on this type of diet so, becoming more thirsty is highly possible!

:) Thanks but, I was just repeating what Elizabeth taught me! I hope it goes well for you.

There is actually and athletic protocol for people who were very active before the program and plan to stay active during it.

Yes, I did the same thing! I was told to not exercise, so I didn't, BIG mistake in my opinion. I did walk a little more but, I would have preferred following my bodies suggestion to move more!

I am preparing to go back to a boot camp but am doing exercise. I was told by a new coach, :) , to eat a extra protein packet immediately after exercising.


I think your suggestion is a good one.

My coach said no excercise the first two weeks. I'm finishing week one tomorrow and I've listened. Although I've lost five pounds so far, I really miss working out! I did spin class and sometimes ran. I want to start back, but she was saying that I should lay off because it can be detremental to my weight loss.
What does everyone else think? What's your experience been?

Probably 100 of the 187 post below are about this very issue.

Lay off for at least 2 weeks and in the mean time glance through the posts here. There's no single answer, depending on what level of exercise you were at before you began IP -- except to keep your heart rate at 50-60%. It's worthwhile to see the various pieces of advice.

HI Nursemel,

I've been working out since day one and do the majority of my exercising first thing in the morning. I don't eat anything before hand because of meds I need to take on an empty stomach. Which means I end up drinking my breakfast protein shake within 30 minutes of finishing my exercise routine. When I work out in evening, I may or not have an extra 1/2 portion of a protein shake. It just depends upon my energy level and what type of exercising I'm going to do. For me, listening to my body and acting accordingly is what I try to do. So if that means having extra protein (either in the form of a shake or lean meat) I'll have it. When I was running/biking, I would even occasionally have almonds (5-8) IF i felt my body needed it. (Since I haven't been able to run/bike for a while, I haven't had the almonds.)

One thing I ALWAYS do, regardless of when I work out: I drink EXTRA water - not just the normal amount of water I need to consume in a day. And I drink it before, during and after working out.

So... my advice: listen to your body and then decide if you should have an extra protein source before or after working out. There are so many variables; when you've eaten, how much water you've consumed, the type of exercising you're doing... it's important to consume enough protein to cover your daily needs and it's also important to cover the needs your emerging muscles will need. Talk it over with your coach, let him/her know about the type of exercising you'll be doing and then decide what is going to be best for your body.

Enjoy working out!

Thanks for the advice. I usually work out first thing in the morning. I too take medication that requires an empty stomach. So this morning I just had coffee, then the EAS protein drink. So far it worked out pretty. I had the cripsy cereal once I got to work. I will see how that works out this week.
Thanks again:exercise::strong::ebike:

I've been on vacation in Colorado for 9 days, so I'm a bit behind... trying to play catch-up...

No, you're not alone... this is exactly how it worked for me... the couple of times I stopped exercising, the diet continued to work, I was still losing inches, but I wasn't firming up... I just like it so much better when I'm exercising, this 61-year-old body would probably look like a prune by now if I hadn't been working out...

Keep up the good work!!!..

YES!!!.. that happened to me too... I usually save my workouts 'til about noon, so I can have my lunchtime protein shake right after, but some days, I just want to exercise so badly in the mornings, I can hardly wait... isn't this a great problem to have!!!..

As I said above, I usually have my lunchtime shake immediately after exercise, but there are "experts" (those guys at GNC) that say to have a shake before & one after working out... I haven't tried it that way, so I don't know if it'd be advantageous or not... the only advice I can give is try the different ways & see what works the best for you... good choice on the EAS...

Great advice!!!.. you always come through for us!.. like you, I'm drinking water all through my workouts...

hugs :hug:

From Yahoo Health:
hugs :hug:

Couch to 5K...
 

Has anybody done the Couch-to-5K program?.. I haven't run for exercise in many, many years, but I'm thinking of giving this a try...

The Couch-to-5K ® Running Plan
"Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months."

hugs :hug:

I've done couch to 5K before I started IP. I really enjoyed it. I've always walked 5K runs, but after doing Couch to 5K I was able to jog the whole time. I'm sure I could have run, but I'm a little on the top heavy side, so I just jogged. They also have the half marathon program out too. It's what I will start with when my IP coach says I can exercise.

Thanks rubyh!.. I'm glad to hear from somebody who's tried it... I plan to start the program Monday, if the weather cooperates!.. I'm not so gung-ho about running yet that I'd do it in the rain... :lol:

hugs :hug:

I love, love, love running in the rain! Maybe it's running through the puddles which takes me back to my childhood of stomping in muddy puddles. Or maybe it's the rhythmic falling of the rain which helps my pace and keeps my head clear. Whatever it is, running in the rain is my favorite.

On a serious note; for me personally, I exercise regardless of what the weather is doing - raining, snowing, freezing cold, sunny... If I let the weather dictate my getting outside to exercise - and using it as an excuse to not exercise - then I'm cheating myself. For me, it's the same as saying something like, "an extra tsp. of protein powder, oil, or a few nuts isn't going to make a difference." Well, those little extras/or deviations have a negative way of adding up. When it comes to exercising, if I don't do what I had set out to do the day before, then I feel bad with myself. Plus, it's too easy to say, "today I won't run/walk/wog/bike... because of the weather, but I'll definitely do it tomorrow." But if the next day is bad weather wise, then what? Slacking off is too easy of a habit to get into.

Gosh, this is sounding really mean of me. It's not meant to. I'm just trying to share how I've found, with me personally, if I slack off it's harder to get back on track. The weather is always going to be an issue of some sort. Instead of letting it work against me, I take it for what it is and deal with it. Plus, I have invested $$$ in really good athletic performance wear - which makes a huge difference in your comfort level when working in inclement weather.

Do give running in the rain a try. It really is a blast - especially when running trails! Just don't run when there's the potential for lightning - that would (shockingly) not be good...

Please keep us posted as to how the Cto5k goes. I'd love to hear about your progress.

:lol: Around here, I wouldn't get to use rain as an excuse very often... don't worry, I didn't think you sounded mean at all... I appreciate all the help I can get... when I mentioned rain, I guess I was thinking of all the lightning that usually goes with it here in west Texas, rather than the getting-wet part... just last week we had a terrible thunderstorm, lightning crashing all around, high winds, large hail, turbulence in the clouds... I've looked at the Yahoo weather page & sunny skies are forecasted for Monday, so I'm committed!..

Thanks for the encouragement, you always come through for all of us, & I really appreciate it... & YOU!!!..

hugs :hug:

Whew... sometimes when I post things I'm so afraid I've written my thoughts out poorly and that it'll come out all wrong/be taken the wrong way....

Aren't thunderstorms/lightning storms spectacular displays of Mother Nature's wrath. Gorgeous to witness, but the aftermath is devastating.

If you are using your Iphone - make sure you have some great upbeat music on it. I found myself pacing my walking/jogging to the beat of the music. Not too good if something slow comes on. I finally just did a running track. Also if you can get over the annoying reminder to run/walk it will be the bomb!

I too have been wondering about the couch to 5K app. I remember Jordanna starting that before she became pregnant. Glad to see the input from others on here!!

:carrot::carrot:I too work out on the treadmill about 4-5 times per week. I work on a program that eventually reaches an incline of 8 with a speed of 3.5 and lasts for 15 minutes. I usually burn around 125 calories --- feels good --- get some sweat going! :carrot:

I'm gonna start the couch to 5k this week.... I also LOVE Zumba!! Anyone else tried it? I've got the DVD's and it is such a fun work out!

Love Zumba too! Normally attend 1 class every week. Can't wait to get back to it. It's very fun and wow do you break a sweat. My friends handy dandy fitness watch says we are burning about 500 calories in one class! The thing is you don't have to know how to dance - you just got to move.