Just came in from my first walk/wog/jog of C-to-5K!.. I really didn't know if I'd be able to jog, it's been so many years, but I made it!.. already looking forward to the next time... still have my kettlebell workout & yoga to do today, but I just had to report in... I hope you enjoy it too, jency...

I need to find out if there's a Zumba class here... if not, I'll look for the DVDs... sounds like a lot of fun...

hugs :hug:

P.S. Just had to add something to this post... I had been noticing over the past month or so a little bit of boredom with my diet/exercise routine & had been hoping I could get past it, but didn't know how I was going to do that... but tonight, in fact all afternoon, I've felt a renewed enthusiasm, not only for exercise, but also for the whole IP experience!.. did my mid-day walk/wog/jog do that?.. maybe!.. feels so good!.. :)

yeah!!!!! Good job taking the first step (or in this case - wog!!!)! Glad to hear you've found a new physical activity to re-motivate you. I find frequently changing up my core and strength routines helps tremendously both psychologically and physically.

Yes, the change in your routine can have hours long positive benefits. For me personally, running is the only form of cardio exercise which releases Huge amounts of feel good endorphines which fuel me for hours. Yep, I could be a poster child for the "natural high". Lol!

Have fun wogging! Remember to take it slow and to GRADUALLY increase your distance. You want to make sure you give your body time to adjust and definitely don't want to risk injury early on. And regardless of how far, or hard you run, hydrate. Hydrate. Hydrate.

Wogging is just wonderful in my book!

My daughter teaches Zumba and I think it would be fun to get back to, but it was part of the high intensity exercise that I was told to avoid because of adrenal fatigue. I have follow up testing in December or January, so we'll see how things are then as to whether I can do it again. For now, I'll continue my ballroom dancing with an occasional Latin dance thrown in.:o

I go to a great gym and we have a variety of classes. For 7 years I've gone to a class on MON, WED,THURS, FRI am. Our class consist of mostly over 40 yrs. women. We've been together for most of those 7 years. It's been hard for me not to go for the past 2 weeks, I can't wait to go back - if not for the exercise - I miss my friends! My coach says it's o.k. to start back - but no resistance training - just the aerobic portion. I promised I'd follow his instructions. Can't wait for Wednesday!

Thanks, good advice... I forgot my iPod yesterday, but will try to remember it tomorrow... I have the Mitch Ryder & the Detroit Wheels "Devil With A Blue Dress On" album on there, that should keep me moving!..

Thanks for your encouraging words!.. my legs were a little sore this morning, but not too bad... I'm still excited about this new program, the gradual increase in distance & intensity is built in... as for the water, I found out yesterday that one bottle is barely enough... so, I'll take two, one to take a swig from before the run & leave in the car for afterward... the other to carry with me on the trail...

hugs :hug:

Oh, dear, it's confession time... after my wonderful walk/wog/jog last Monday, & looking forward to the next time on Wednesday, something came up that prevented me from going that day & then I wimped out the rest of the week... yeah, I know, bad me, bad me!.. so yesterday, in spite of the great weather outside, my motivation to run still wasn't back, so I did my workout my old way, NordicTrack, kettlebells, & yoga... well, at least I did something... didn't even do that last week & I can already tell I'm paying the price for my lack of get-up-&-go... maybe I jumped the gun, thinking I was ready to start running... my indoor workout suits me pretty well, so maybe I'll wait 'til next spring to see if my enthusiasm for outdoor exercise returns... meanwhile, I've got some spiffy new shoes... they should be well broken-in by then...

hugs :hug:

have to ask... why not resistance training? That keeps your Heart Rate down while still working out your muscles and helping your bones... not sure I understand that theory

According to him "we are taking in a low amount of calories - he want you to burn fat not muscle" THe clinic I attend really prefers no exercise but if you must - something that is not going to raise your heart rate - like walking or yoga. I go to class and participate in the 20 minutes of aerobics at a lower level than I normally would. Skip the weight training portion, then do the stretching portion. I just started back last week. I have a scale to check body fat/muscle %, etc. I'll check tomorrow and make sure I've only lost fat. I don't want to lose any muscle!

well check but yes, the advantage of building muscle is also that it burns more fat...as in it keeps burning after the work out, unlike cardio.

My coach says light walking but to keep the heart rate down.

Found this several pages back and thought it helpful:


"Unless you were already very athletic it is suggested to wait to reintroduce exercise.

It is advisable to wait until you are in ketosis and past the adjustment window about 2 or 3 weeks so that your body is more familiar with fueling itself with ketones and limited sugar sources. It will prevent you from :

becoming more fatigued
burning muscle
craving food from carb sources


It is highly adviseable to start slowly. Keep all cardio (walking, running, swimming, zumba, step, kickbox, etc.) in a low heart rate zone. The heart rate zones and their benefits are discussed by Elizabeth in the exercise thread. Ideally, stay between 50 and 75% of max heart rate. Exercise

If you choose yoga or pilates, again, be aware of not over exerting yourself. If you do bikram or other hot yoga make sure you stay well hydrated. Dehydration is a real issue with this program"

Dr. Tran Tien developed his Protein Diet, originally, for athletes who wanted to lose a few pounds... so, IMHO, it's designed with exercise in mind... I still have a hard time understanding the "no exercise" rule, but since it seems to be the consensus among IP coaches, I'm not going to argue about it... in my case, I'm glad I didn't have a coach to discourage me from continuing my workouts, & I was working out pretty intensely... I honestly don't believe the good doctor's program would have worked as well for me if I hadn't been exercising...

Just sayin'..

hugs :hug:

I have lost 40lbs in 8weeks and it is largely due to cardio, and strength training. The reason I am here is my wife has stalled out and do you guys think that introducing exercise would help kick start her? She is really frustrated.

I would say that if she used to exercise and is feeling good enough to start again, why not. Cardio has always been good when it comes to losing weight. I would say to start off slow and to work her back into it.
hope this helps :)

I'm in phase 1 and would like to start using my Wii. What programs would you recommend that I use and for how long? Thanks!

How do you guys get/stay motivated to exercise?

I've never been a big exerciser (hence needing the IP diet), but I've been meaning to get into it since starting maintenance in the beginning of October. Because of my schedule, the only time it will work for me to exercise is early in the morning (or really late at night), but every time that alarm goes off at 5 A.M., hitting the snooze sounds a lot better to me than exercise and my laziness gets the best of me!

Any tips/advice/motivation that has worked for you? Thanks!

HAHAHA I hope you realize that I AM Elizabeth ;-)

Yes start slow, of course, but I train my clients with weight slow paced as well

:) Hey Eli,

I quoted you and she quoted me, quoting you! :) Glad you stopped in! You have been missed!!:hug:

Did not realize until I had gone back and read the exercise thread. I found this just going through the 29 pages of IP topics!

I can't wait to get back to exericising...had emergency apendectomy on Monday and no heavy lifting or exerices for 2 weeks!

Thanks for all you good advice in the exercise column. WHen I get to start again, I plan on rereading it again. Have good weekend.

Hey Carla...well you see me on FB all the time LOL

Miss you all too

eekkk I had that done when I was 13... yup, no working out for a bit for you. Hang in there

It's trainer day for me! I figure I am far enough into my progress that I really want to start toning and if that means my weight loss slows then so be it. I'd rather weigh more and be muscular. (Much easier to say at 225 than 300!)

I've chosen to go to a friend who is a PT that specializes in working with dancers because she knows what I put my body through and what I need to be able to put it through. Also because I've had so many surgeries and injuries, I need someone that can adapt to my abnormal anatomy.

I've been doing more and more time on elliptical, but I suspect that will be the piece I need to adjust along the way.

Personally it is easier for me to work out at night. If that isnt possible for you maybe try getting up and just washing your face or drinking a glass of water which should help you to wake up. Once you do that, it shouldnt be too hard to walk downstairs and put on a yoga dvd or some essy cardio.
I hope this helps! Goodluck! (you just have to find something that you like!)

Thanks for the advice - I will try your ideas to help me wake up! And I agree that half the battle is finding something you like!

The eternal debate about when to exercise... now comes some sound scientific evidence that working out before breakfast does something that exercising after breakfast doesn't do: it keeps weight off...

From The New York Times Health page:
hugs :hug:

YES! Isn't well-documented evidence wonderful? Maybe this study will produce others. Thanks so very much for posting this.

Linden, sorry I missed your post... I wasn't ignoring you, it seems the Exercise thread disappears from the front page pretty fast these days... yes, it really is nice to see some solid evidence in the news... I hope to find out more about this study...

I'm afraid I haven't been exercising, before breakfast or after, for about a month... I'm not sure where I lost my motivation... but yesterday, I purchased 2 new yoga DVDs & am planning to start using them daily as soon as I get over this darned cold... I watched them last night & they look like quite a workout... so for the time being, I'm gonna drop my (formerly) daily cardio... I'll still do kettlebells 3 times a week... then maybe after a few weeks, I'll add the cardio back in... I'm hoping I won't burn out on that routine...

hugs :hug:

Thanks for this information, it is really appreciated.

1) What is the optimal length of time at the 60-70% of max heart rate?

2) Would High Intensity Interval Training (HIIT) for 25-30 minutes exceed that? My guess would be yes, but your thoughts?

I like the HIIT because it fits really well for my schedule. Also, it is said to continue to burn fat more effectively post work out than cardio.

Okay, it's a new year & a new commitment for me... it's been at least a month since I exercised regularly, but today that changes... back to kettlebelling & yoga... I've managed to keep losing inches due to my diet, but now I'm just flabby... omg, I hate the way that looks!.. I haven't decided when to add cardio back in, so I'll just play that by ear... I'm pretty sure most of my exercise success last year came from my kettlebell workouts... I'm ready to see some of that again...

So, I'm starting out today with a routine of 2-arm swings, 1-arm swings, thrusters, triceps extensions, snatches, overhead presses, curls, & halos with the 15# KB... not too many of each, but enough I'll be able to feel it... then after a few days, increase reps & start using the 25# for swings... & back to my easy yoga for the first week, then go to the new tougher routine next week...

I should be lean & mean in no time!..

Douger963, I wish I knew the answers to your questions... hopefully, Elizabeth will drop in soon with more of her excellent advice...

hugs :hug:

I am on third day of IP.

Typically, I do 2 strength-interval training sessions with a trainer, 1-2 Pilates sessions, 1-2 cardio sessions and mix up the last with a walk, Barre, hula hoop or such.

My first day, I did a Pilates session. My second, I basically laid around with a book all day. Today, I am hoping I feel up to a Pilates or Barre session. I meet with my trainer on the 5th day.

My coach is a fellow Pilates teacher and Personal Trainer so she hasn't warned me off exercise. On days when I have more strenuous exercise ( trainer), I plan on having a bar in addition to my 3 pkts. I also plan on backing up my cardio until out of Phase 1.

I am concerned about too much exercise causing muscle wasting. My goal with IP is to improve my fat to muscle ratio. The last thing I want is to lose weight but see my fat mass increase.

What's your height and current weight? (127?) Does your coach have information about an athletic Ideal Protein protocol?

Anything I've seen about maintaining lean mass while working out intensely (as you are) says to eat at least .75 -1.0 gram of protein per pound of lean body mass every day.

If you are 127 lbs and let's say 30% body fat, you've got 38.1 pounds of fat and 88.9 lbs lean body mass. To meet the requirement of .75 - 1 g protein per pound LBM, you'd need 67 - 89 grams of protein to protect your LBM.

I'd work to get the higher level first (4 packets + meat/poultry/fish serving daily) and then taper down slowly to discover what's the best level for your body. Also remember that much of the benefit of a workout comes in the recovery period when your body is rebuilding the muscle, so your protein needs don't decrease on the days you don't work out.

Svelting,

Karen, the coach, has not mentioned the athletic ideal protocol. You are right, 1 gm protein per lb is ideal. I'm 127 with 18-19% body fat...goal is 16%. I will follow up on the IP athletic program.

I have been stalled at the current body fat rate almost a year now. This is despite adding high intensity training, jogging, plyometrics, etc. I began improving my body composition after learning I have osteopenia...despite my work in the fitness biz.

For me, weight loss isn't as much as an issue (5'6", 127lb) as is body composition, blood sugar (93, a healthier number is 80) and cholesterol (high triglycerides, 253). i also am a IP buddy for my daughter, whose goal is 60lbs.

I will add the fourth packet as you suggest. It would be nice to be able to keep my current fitness level and break my fat loss plateau.

Thanks so much for your advice.

So, 104 lbs LBM means 104 g protein/day; consider increasing your protein intake from my previous post!

I did look at the pic you've uploaded on your profile -- you're in GREAT SHAPE! I wonder about the appropriateness of IP for you and your goals. I'm not an IP coach, trainer, or any form of medical professional, just an opinionated broad! 18% is generally accepted as the low end of healthy for women non-athletes. And your body seems to agree. :) :hug:

Why do you want to be at 16% BF? Would you consider investigating whether it would be easier for you to reach that by increasing your muscle mass rather than focusing solely on decreasing your body fat?

High triglycerides are commonly caused by high carbohydrate intake. Your blood sugar levels are higher than you'd like -- also most commonly caused by high carb diet. If you're concerned about your triglycerides and blood sugars, have you tried managing your carbs to below 100 g/day for 3-6 months? It's fairly easy to do if you don't eat grains and legumes, and for fruit (if you're having it) stick to lower carb, lower glucose items such as berries. The most important thing with blood lipid levels is triglycerides, and the ratios of total-to-HDL, LDL-to-HDL, and triglycerides-to-HDL.

As for the osteopenia, you might want to investigate supplementation with magnesium, vitamin D3 (cholecalciferol), vitamin K2. The vitamin D3 will help increase your HDL as well. IMO a great resource for you would be Perfect Health Diet and/or New Rules of Lifting for Women.

From one opinionated broad to another, what's LBM. I'm sure it's right under my nose, but I can't see it, cross-eyed or otherwise. And it's so good to see you (either way). :D

My bet is on "lean body mass". Body weight minus body fat (or what all the bones, muscle & water weigh).

I'll bet you're right (And don't I wish it were right under my nose?

I get bored easily but spinning used to be my favourite - just hard to get to classes so have my own bike in the basement to which I do interval training.

Also like Jillian's 30 day shred, wii fit and anything that keeps my interest - free weights and a stability ball are good too.

Nice to see you! (and nice to be seen!)

:yes: :cp: Mrs Dietrich wins! :gift: LBM = lean body mass

Amen I'm Svelting. 18% body fat......when I am happy that mine dropped to 30! Perhaps not alot of support on this forum when already in such good shape. ;)

.

Thank for your input, I'm Svelting. I will work with my coach on the 104 grams of protein. I have been focusing on building mass, not just losing fat. And the recommendations for a lower carb diet for 3-6 mos are a godsend. I clearly see now from Dr. Chanh's work that my diet has been high in complex carbs, which still elevate insulin.

Regarding "not alot of support on this forum when already in such good shape", How unfortunate.

I am motivated to do the IP diet, despite its not being the ideal protocol for me, because of several factors.

#1 is that my mother died at 47 from a heart attack after losing 180 lbs. As you suspect, her weight loss was fat and muscle loss and she died from it. This devastating experience prompted me to get healthy and prevent cardiac disease.

#2 is that my daughter, 28, is struggling with weight just like my mother. I have joined her on IP as her support buddy. Our hope is that she can reduce her weight, then stabilize, in a way that protects her heart.

#3 is that I work with overweight to obese clients. I am often asked for recommendations about nutrition and diet. I want to experience IP so I can provide an informed opinion. While I cannot speak to the effort it takes to lose multiples of ten in weight, I will be able to help with strategies for maintaining motivation, shopping, preparing meals, etc. And I will be beside my daughter step by step and will be able to relay her experience, as well as those on this forum, in order to help my clients see this through.

My personal goal is to move beyond a healthy status for women to an athletic status at the same age as my mom passed away, something I never thought possible. I want to break the resignation to obesity that resides in my cousins, my nieces and my daughter and see them live to their 5th decade and beyond. I think Ideal Protein can help.

The pursuit of lives lived in good health and longevity is what unites us, no matter what our current circumstances, weight or shape.

I hope you realize it wasn't me who said this. :hug: People will support you. We'll hardly have time to get to know you given how short your IP tour will be!

And :hug: to you too, ladyvrod. My comments set up your reply, and I'm sorry about that.

You're welcome for the recommendations. Following Ideal Protein was the start of quite an education for me, and it sounds as if it will be that for you.

Losing your mother when you both were young women after her efforts to improve her health must have been heart-wrenching. Working hard to maximize your own health is a brilliant response to such a loss.

Your love and support for your daughter are touching and inspiring. There are so many ways you can support your daughter while she's on the program.

About the client-coach thing: I think about one coach I met who lost 9 lbs on IP. Maybe they were 9 lbs she really needed to lose; she probably feels a lot better about herself and her body. It's hard for someone who's fat and looking uphill at a steep and possibly grueling trek through 3, 6, or 12 months on Phase 1 to think that what you faced and did for 3-4 weeks takes the same kind of lifestyle change. Regrettably, although I get that we did the same work, I still think "big whoop! she did the program for 3-4 weeks." I hope that your clients are more open and sympathetic, and less judgmental than I am. :o Again there are many ways you can support your clients. The most sympathetic, kind, thoughtful doctor I had for female issues was a man ... I'm pretty certain he never had a pelvic exam involving a speculum!

Here's why I would encourage you to reconsider IP: On Phase 1 the total caloric intake is 700-800 calories. It is quite a shock to the system but it's the the kick in the pants that many of us "fat chicks" need(ed) to get going. To get to 16% body fat you would have to lose 4 lbs. The body shock of Phase 1 seems drastic for what you're out to achieve. There are far more gentle and equally effective ways of improving your blood lipid profile (to reduce your cardiovascular risk) and they wouldn't require you to consume processed, artificially sweetened products, which you were questioning.

Thank you for your clear, intelligent reply to my questions. I was (and still am a little) concerned about how appropriate the program is for you. AND that's for you to decide, not me! Now that I've thoroughly derailed the exercise thread with non-exercise chatter, I should invite you to join people in the daily chat!