Well you can walk all day if you like and that would be awesome

HIIT would not be very IP LOL...As far as the continued burning that is why I like the resistance training portion... doing it while keeping your Heart Rate and a lower level and building muscle at the same time which in turn burns more fat. People tend to get discouraged with weight training because they see their "weight" either stay the same or go up a bit... if you chose to do weights I highly encourage it but focus more on your inches...trust me, it will show! And ultimately we want to be trim... so that truly should be how we gauge ourselves

Good luck!

I am thinking to go do some aquasize classes. Anyone else have any experience with these? I am holding for some tone and muscle building without my heartrate going up too high.

It depends on your coach, of course. But I found this the very most enjoyable, and productive, exercise.

My husband and I after the first 3 weeks or so are going to start the "Slow Burn" program. My husband is in the Military so he gets a lot of exercise but he's willing to do this with me. I have a genetic defect of the diaphragm that makes it difficult for me to do certain exercises so I'm hoping the Slow Burn will allow me to firm muscle safely and effectively.

I have enjoyed reading this thread on exercise with lots of support thrown in.

WOW!.. I just completed probably the longest workout I've ever done in my life & I feel GREAT!!!.. it was about 35 minutes of kettlebells/NordicTrack intervals, then an hour of yoga... this was the first time I had done the longer yoga practice & I wasn't sure I could make it, but I did!!!.. my old routines were about 20 minutes each, so this was quite a stretch for me (silly pun intended!).. I also added several new kettlebell moves & stuck in about 4 minutes of NordicTrack cardio at the beginning & between each set of KBs... now my routine looks like this:

(NordicTrack cardio)
Swings
One-arm swings
Single-leg deadlifts
Cleans
Triceps extensions
Swings
One-arm swings
(NordicTrack cardio)
Goblet squats
Windmills
Military presses
Curls
Swings
One-arm swings
(NordicTrack cardio)
Sidestep w/curl
Halos
Golf swings
Swings
One-arm swings
Round-the-body passes

I'm hoping to add a few Turkish Get-ups, once I learn how to do them...

I was sweating by the time it was over, but I never let my heart rate get too high... I'll be sore tomorrow, but for today, I only feel exhilarated!.. it's so nice to be back in gear again... why did I stop???..:?:

hugs :hug:

I have read this entire thread at least 3 times since September. I am so scared. I have been on this diet and faithfully lost 3-4 pounds a week. I am a 100% protocol girl and don't cheat...ever.

I started resistance training this week with a personal trainer...three times this week. No loss Sunday, up .2 on Monday, no change Tuesday, up .2 Wednesday, no change Thursday, up .6 today. This has never happened in 17 weeks. I have been extremely successful. The workouts are amazing and I feel smaller in one week, but I am up one pound total...HELP?????:(

Darbs what were your measurements before you started weight training (not your weight on the scale)? When you exercise you body breaks down muscle and rebuilds muscle. The scale will reflect that but not your tape measure. You are becoming smaller not lighter because muscle weighs more than fat.

Don't become tied to your scale!!! Use a measuring tape.

PS - you want more muscle so your metabolism will work better.

I know....I am a slave to that damn scale! I am still 30 pounds overweight and I think that with the way I eat, it should drop. I do get measured this week at my weigh-in so we will see what happens.

How are you doing?

give it a couple weeks.........paitience grasshoppper....you will be smaller in inches. HIDE YOUR SCALE FOR A MONTH! (says the person that weighs every morning haha)

Okay, so the scale will not be hidden, but it is a nice thought. I should relax because I know I will start losing again if I stick 100% to protocol. It is hard when you know you have 30 more pounds and need to lose 3 every week so that you're not on phase 1 forever.

By the way, your latest picture looks great.

I feel your pain ;) I've lost 45 and look like "normal" human to be;) but need to lose at least 30 more and my motivation is hiding somewhere because I'm losing (my own opinion) so slow now:mad: And I KNOW for sure that this protocol is working, even for me PATIENCE, I tell for myself (wont help...) Have a nice weekend

I am not as dedicated as you (which is very admirable) and your stats show that compared to mine. But I am okay with that. I have managed to lose 10 lbs from my Birthdate (12/13) which includes Christmas and New Years. So yeah I consider that a miracle at this time of year! I have NEVER lost weight at Christmas time ;) I have lost 6.75 inches from my waist and fit into size 14 pants. When I started that same pants brand was a very tight 18 (probably would have been a 20 if they made that size). So overall very happy.

As Ladyvrod says patience grasshopper!!

Glad to see you are doing well. I need to grow patience, I will try to learn that from you. I am just so mad that I have spent most of my adult life over 200 pounds and I guess reality hit me smack in the face with this diet (I have been in denial for 20 years). I just want to get below 175. There is such a stigma with the number on the scale. I just spent time looking at photos of weight loss stories. People look so different at the same weight as others, it is so weird that we have a standard BMI thingee!

I am sitting here at my computer and I KNOW that you will get to your goal. I have confidence in you!!!! :hug::hug:

In response to DARBS7 but thought everyone could benefit from reading it

Hehehe not uncommon AT ALL...here is why the scale has not moved... you are gaining muscle as you lose fat!

People say "muscle weighs more than fat" but that is incorrect... 5lbs is 5lbs... http://www.clutchfitness.com/files/fat-v-muscle.jpgwhat is correct is muscle is less "bulky" or it occupies less space than fat does AND it helps you continue to burn more fat!

My advice to you is... STEP AWAY FROM THE SCALE ;-) Seriously, focus more on your inches lost than the number on the scale... ultimately that is our goal right? To fit in our clothes?

A client of mine at the gym came to me once and said "I don't get it the weight is not coming off now but everyone tells me how much I have lost and I notice how lose my clothes fit!" hahaha Yes, completely normal. We obsess over a number on the scale so much that we forget about how we feel and look.

Let me put it this way... When I modeled for a living I was a size 6 at about 130lbs...
http://lh5.ggpht.com/_RKyKVJuSzYQ/TH...olio%20008.JPG
when I became a trainer I got to a size 6 and was about 150lbs...
http://lh6.ggpht.com/_RKyKVJuSzYQ/S7...years%2007.jpg
see what I mean? And believe me, I was healthier and looked better as a trainer :-D

Keep up the good work and I PROMISE YOU you will see results...also never weigh yourself AFTER working out... you will see you actually went up!...your muscles expand when you work out and fill with water and such so it is normal... nothing to freak out over. it is a normal process... and PLEASE be assured that you will not BULK UP... it is quite difficult for women to bulk up like men do.

Elizabeth, you are absolutely beautiful!.. an inspiration!.. thanks for posting your pictures & for your great explanation...

hugs :hug:

For you folks who are reluctant to start weight training...

From Yahoo Health:
Read more at http://health.yahoo.net/tips/reach-for-the-tiny-weights...

hugs :hug:

THank you for this post! i am quite muscular and weigh more than others my "size". And for the info that it's tough for women to bulk up-- so many folks are confused by that!

I'm considering training for a race and was wondering about the amount of carbs i would need for a fair amount of running. I've done 5 and 10k races in the past, and i'm feeling motivated to try again. However, i don't want to affect the results i'm having w/ my diet. I can always start my running after i get to my goal weight. does anybody have any ideas on this? i would really appreciate some input.

there is no secret formula... only you know your body and I would gauge it as you go. Keep the proteins up and see. Go slowly and LISTEN to what your body needs/wants... most of us ignore it but truly it is our bodies that tell us when we need something and when we don't. Most of us gain weight because we don't just stop eating when we feel satiated... we MUST finish our plate! Such a horrible thing our upbringing has done for most of us.

so LISTEN to your body...it will guide you

EXCELLENT!!!.. I wonder if, as a child, I ever learned to listen to my body... I just ate when it was mealtime, no matter what time of day that was, plus a snack after school... my mother was, & still is, an excellent cook, but her dishes weren't always the healthiest... growing up on a farm, I had plenty of outdoor activity, work & play, but it was just the natural thing to do, not something I thought about... now is really the first time in my life I've really been listening to my body, trying to give it what it needs... thanks so much for your reminder...

I'm wondering if I've been lax in my workouts because I got bored with what I was doing... all last summer it was the same thing, NordicTrack, kettlebells, & yoga... it served me well, but all of a sudden last fall I just wanted to quit... it's been a major effort to start up again... so I decided that I'm going to try mixing it up daily... my old workout 2 or 3 times a week, but other things the other days... today I did Leslie Sansone's "Walk & Jog", 30 minutes of intermittent walking & jogging in place in my living room, plus some of her other kicks & knee lifts & arm movements thrown in here & there... later, I'll probably do a few sets of wall pushups & chest pulls with an elastic band & maybe a few squats... I have some dance exercise DVDs that I can do on other days... all that variety should make me look forward more to working out... at least, I hope so...

Speaking of squats, yesterday I was looking online for some different exercises & came across a video of a guy doing Hindu squats... very interesting!.. I tried a few & discovered I'm not coordinated enough to do it well, but maybe will a little practice I'll get the hang of it... you have to do them relatively quickly just to keep you balance, so in addition to the workout they give your thighs & glutes, you can get a little cardio too...

hugs :hug:

Thank you so much for all of the info regarding exercising while being on IP. Previous to IP, I was jogging 5k twice a week and now I know why I wasn't burning the fat, thanks to Elizabeth's HR % posts. Would you see anything wrong with starting the P90X routine 3 days a week mixed with runs 2x a week? I am just starting week 2 of IP after taking off exercising for about a month. I have a PT test in a few months and need to get my run time down to about 16:00 2 miles. I currently only take 3 IP packs a day plus the 5 oz of chicken or 7 oz of fish in the evening. Thanks for your help.

I am by no means an expert. Others on here are more so than I .................. but as a former bodybuilder adding more protein is going to be VERY important if you are exercising that much on IP. Add a 4th IP protein and I would say it should be a restricted protein and to each more of the carbie veggies. Just my $.02. I am sure you will get much more advice.

I agree with Lady... add more protein and like I said above, gauge your body, don't just shock it over night with all at once or you will crash. Start slowly. Any exercise is good because you can be thin and out of shape. I believe in the wholeness approach... watch your food but also move, you know? you will have to play with your proteins a bit and maybe some fats too for energy (omegas and such) We are all different and have different ways of metabolizing and oxidizing ... example, I am a fast oxidizer...So I need the fats or I feel starved all day. But you may not be. So LISTEN to your body

Here is a little info on that... may be interesting to some of you

Metabolic Typing: Slow-Oxidizers, Fast-Oxidizers
by Virginia Worthington, PhD

In the early 1950s, California biochemist Dr. George Watson1 was studying metabolic abnormalities in psychiatric patients when he discovered that individual patients differed in how they metabolized fats and carbohydrates into energy. Using this information, Dr. Watson was able to categorize people according to their energy metabolism and to prescribe corrective diets and supplements. Later, Dr. William Kelley incorporated this system of metabolic typing into his treatments for cancer and other degenerative diseases. In this article, we will look at Dr. Watson’s system along with some practical applications.

Converting Food to Energy
To understand this idea, we first need to know a little about how food is converted into energy. In the body, the food that a person eats is broken down and processed to produce energy. Carbohydrates and fats must both be burned or oxidized in appropriate amounts before energy can be produced in the Krebs cycle. Excess protein may also be used for energy, with certain amino acids from protein being processed like fat and certain others like carbohydrates.



Dr. Watson found that a person could have problems if carbohydrates were oxidized at too fast or too slow a rate in relation to fats. Those who burned carbohydrates too fast were labeled as fast-oxidizers and those who burned them too slowly as slow-oxidizers. Using more familiar terms, fast-oxidizers were those with functional hypoglycemia and slow-oxidizers were individuals who functioned as diabetics.

Fast-Oxidizers
Dr. Watson found that certain foods and nutrients were good for each group and that the diet and nutrients that helped one group made the other group worse. Fast-oxidizers felt better on a diet that was high in fatty meats and low in simple carbohydrates. This diet provides fats and purines (a part of RNA and DNA) that are helpful in the processing of fats. Furthermore, fast-oxidizers functioned better using certain vitamins and minerals that are essential for the oxidation of fats. The overall result of using the diet and nutrients for fast-oxidizers is that the processing of fats is speeded up. Foods and nutrients for fast-oxidizers are shown in Table 1.

Slow-Oxidizers
In contrast, slow-oxidizers felt better on a diet consisting of carbohydrates, fruits, vegetables, fish and dairy products. Nutrients that are involved in the processing of carbohydrates are helpful to slow-oxidizers. Food and nutrients that Dr. Watson found to be better for slow-oxidizers are shown in Table 2.

Table 1. Foods and Nutrients for Fast-Oxidizers

1. Proteins: protein foods with a high purine content such as liver, kidney and other organ meats, meat gravies and soups, herring, sardines, mussels and caviar, protein foods with a moderate purine content such as other cuts of meat, chicken, turkey, other fish and seafood, mushrooms, yeast and legumes such as lentils, beans and peanuts

2. Vegetables: purine containing vegetables such as avocado, artichoke hearts, beans, peas, lentils, cauliflower, spinach, asparagus additional vegetables such as carrots and celery

3. Starches: purine containing starches such as whole-grain breads and cereals

4. Sweets: pastries high in fat and low in flour, such as cheese cake, tortes, Danish pastries, etc.

5. Fats: lard and butter

6. Miscellaneous: avoid catchup, spicy sauces, soft drinks, coffee, tea, beer, wine, or other alcoholic beverages

7. Nutrients: Vitamin A, vitamin E, vitamin B12, niacinamide, pantothenic acid, choline, inositol, citrus bioflavonoids, calcium, iodine, phosphorus, sodium and zinc


Table 2. Food and Nutrients for Slow-oxidizers

1. Proteins: milk, buttermilk, cottage cheese, eggs, fish (except herring, sardines, anchovies, tuna, salmon)

2. Salads: lettuce, green peppers, onions, radishes, cabbage, pickles, cucumbers, etc.

3. Starches: potatoes, rice, spaghetti, macaroni, bread, crackers, cereals, etc.

4. Sweets: fruit, jams, jellies, pastries, ice cream, candy, gelatin desserts, etc.

5. Fats: replace lard and butter with vegetable oils such as olive oil

6. Miscellaneous: no hard alcoholic beverages

7. Nutrients: Vitamin D, vitamin K, vitamin C, biotin, folic acid, vitamin B1, vitamin B2, niacin, vitamin B6, PABA, iron, potassium, magnesium, copper, chloride and manganese


Balanced-Oxidizers
A third group of people, those with normal metabolism, were balanced-oxidizers. They required a variety of foods with balanced quantities of protein, fat and carbohydrate in order to feel well. These people benefited from a wide range of nutrients.

It should also be noted that the oxidation rate does not necessarily stay the same although people may have a constitutional tendency to be a slow- or fast- or balanced oxidizers. Many normal people will oxidize both fat and carbohydrate more slowly than usual as they are catching a cold or flu and return to normal oxidation rates when they are no longer sick. Moreover, Dr. William Kelley found that cancer patients were initially fast-oxidizers but sometimes changed to slow-oxidizers after following his treatment for several months.(2)

Nutrition & The Mind
Using his diet therapies, Dr. Watson was able to help the subgroup of psychiatric patients that had abnormal energy metabolism. In some cases, dramatic changes occurred as symptoms such as anxiety, depression and paranoid delusion were replaced by normal optimistic personality traits. Furthermore, Dr. Watson was able to induce psychiatric symptoms in normal people by giving them a restricted diet. When the diet was restricted in fat and protein, all of the normal individuals experienced adverse personality changes. The impact of dietary restriction varied with the individual producing symptoms ranging from social withdrawal, anxiety, and depression all the way to violence and psychosis. These results underscore the importance of nutrition for emotional well-being.

Laboratory Tests
How do you know if you are a slow-, fast- or balanced-oxidizer? Dr. Watson devised both laboratory tests and a food preference test to determine what type of metabolism a person had.

Unfortunately, these tests are not perfectly accurate in detecting abnormal oxidation rates. The glucose tolerance test, for example, misses some fast-oxidizers. Dr. Watson used other more accurate tests, but these tests are not generally available today.

Food preference Tests
Fast-, slow- and balanced-oxidizers have different food preferences and reactions to foods. The preferences for fast- and slow-oxidizers are shown in Table 4. If your food preferences and reactions are predominantly from the fast-oxidizer column then you have a tendency to be a fast-oxidizer. Conversely, if your food reactions fall mainly in the slow-oxidizer column, then you have a tendency to be a slow-oxidizer. Balanced-oxidizers will have some reactions and tendencies from both columns.

Table 4. Food Preferences and Reactions for Fast- and Slow-Oxidizers

Fast-Oxidizers

Likes potatoes
Grapefruit juice tastes too sour
Mustard tastes & smells too sharp
Likes avocados, olives, mayonnaise
Likes salty foods
Sweet foods often taste too sweet
Likes bacon with meats
Coffee causes jitteryness
Requires breakfast
When nauseous, salty food helps
Feels weak if doesn’t eat every 2-3 hours
Likes well-done roast beef

Slow-Oxidizers

Likes grapefruit juice
Likes mustard
Finds avocados too fatty
Craves sweet & sour foods
Sweets increase appetite
Likes onions with meats
Likes coffee
Doesn’t want breakfast
When nauseous, sweet or sour foods help
Gets thirsty & drinks a lot of water

Practical Applications
This method of describing metabolic types has some practical implications for picking the correct type of diet for a particular person. Fast-oxidizers do best on low-carbohydrate, high-protein diet with adequate quantities of fat and high-purine foods. In contrast, slow-oxidizers feel the best with a low-fat, high-carbohydrate diet with low-purine protein sources such as eggs, milk, cheese and fish. Balanced-oxidizers can eat a diet somewhere in between.

Another application of this work is the use of purine-containing foods to control hypoglycemia. Purines, as you may remember from science classes, are two of the four bases used to make up the genetic code in DNA and RNA. As noted earlier, purines assist in the processing of fats, necessary help for hypoglycemics. Typically, diets for hypoglycemia stress high protein consumption and frequent meals. The selection of proteins and other foods with a higher purine content can improve the efficacy of a hypoglycemic diet. This is an especially important consideration for vegetarians since they tend to eat lower quantities of protein than meat-eaters do.

Thank you so much, Elizabeth. This is a fascinating article.

Well this was an excellent read.... My IP consultant asked me to stop exercising :/ low cals, I guess... I guess I will start that up, and tone it down some, but cant wait to see the results .... will be even better .... :)))

they just want you to keep your heart rate down... you can walk all you like ;-)

I know they say not to but...
 

I didn't exercise much when I did IP the first time and while the weight loss was incredible, the softness of my body was not! Callenetics is amazing, I have done it myself and love it. Pilates is also great. I am definitely doing some deep toning stuff this time around to be firmer in the end.

This quote is taken from a thread in 3FC's Exercise Forum (not our IP Exercise thread):

Notice it says "moving 15 minutes for every hour".. not necessarily exercising 15 minutes every hour... I'm thinking 15 minutes is a bit much for me, but maybe I can manage 5 or 10... of course, I'll still continue my regular exercise routine, but getting up & walking around every hour -- on purpose! -- would be a good addition...

hugs :hug:

I have only just started with IP, but my coach told me to continue training, it will keep me toned and strong. I had started exercising two weeks before IP, its circut training, mixture of weights and aerobics.

She told me not to worry about how hard I train, but to make sure I wasnt going hungry. I should take a protien packet after training. Five is the maximum your allowed each day.

I find right now I cant exercise that hard anyways, seems I dont have the reserve strength, but It does feel good knowing I am moving at least.

Good for you, locks, listening to your body... we are all different, & what works for me or you or anybody else, might not work for everybody... I believe your coach is right about it keeping you toned & strong... in my case, if I hadn't been exercising from the beginning of IP, I'd be just a bag of loose skin by now... as it is, I've got some loose skin, but not as much as I expected... & my muscle tone/strength is the best it's been in 25 years...

:welcome: to IP!!!..

hugs :hug:

Well all talk about losing the weight, but keeping sexy curves is harder if my skin is all floppy lol, If I was 20 wouldnt worry but being 50 (ack) makes me not want to wave at someone and my arms to keep waving for 5 mins after !:carrot:

I haven't ever quoted myself, but since this was on a previous page (for me anyway), I thought I'd do that this one time just to avoid confusion...

So, yesterday I tried this getting-moving method... altogether, I did probably 50 extra minutes of activity, even though some of it was only walking around the house or outside in the yard... I also counted my regular kettlebell workout as part of it, as well as dividing up a Leslie Sansone Walk Away the Pounds workout into short segments... I do feel good about it, but will I do it again today?.. I doubt it... it was pretty easy, but it did cause a little disruption at times... I have to admit it was fun trying something new, though...

hugs :hug:

What is kettlebell ?

Yes I agree sometimes nice to mix things up. I think it keeps your body from getting use to what your doing. At work our boss is an aerobic instructor, she looked really good, three kids, you know the type you hate lol anyways she told me every 6 weeks to change your exercise routine. Even change the time of day you do it.

I have herd many body builders as well change their programs every six weeks. I will be happy if I can keep up this pace for six weeks, but maybe with summer on the horizon can try different sports.

from Kettlebell Inc.

http://www.kettlebellinc.com/images/...a/setofkbs.jpg

A kettlebell is a cast iron ball with a handle on it. They have been used in Russia for centuries by their Olympic athletes and Military. Today kettlebells are used by all types of people with a variety of goals. For example, athletes, powerlifters, martial artists, law enforcement, military, dancers and regular men and women who just want to be in the best shape of their lives.

What can Kettlebells do for me?

Properly designed kettlebell workouts can:

■Increase your strength
■Decrease your body fat
■Shape your body
■Decrease stress
■Increase your energy level
■Increase your flexibility
■Increase your endurance


What makes Kettlebell training different from other types of weight training, such as dumbell training?

The design makes the kettlebell different. When you hold a kettlebell, the weight is displaced differently. There is a constant pulling on you due to the center of mass being different. With dumbbells the weight is evenly distributed over your hand.

~~~~~~~~~

locks, there's lot of information about kettlebells online... just google it... hope that helps...

hugs :hug:

Oh ty, I see them at the gym, and your right when I moved them the weight distribution was different, feel heavier almost. I have seen a few women use them, I am going to give it a try, I love trying new things!

Lately, I've been getting bored with my same old, same old at-home workouts, so next Monday I'm visiting a fitness center to see what they have to offer & to see if I want to join... too bad Elizabeth isn't one of the trainers there!!!.. I noticed on their schedule they have zumba classes, which I think I'd like to try... anybody here do zumba?..

hugs :hug:

Elizabeth,
First let me tell you I saw your progress photos and you look great. I am so inspired by your success. I have been on IP for 5 weeks and this week I started to do light exercise (30 min walking on a treadmill keeping my heart rate around 123) The scale has not moved!! I was wondering if you could give me any tips on which exercises are good to help the weight loss. I did some crunches and push ups too. I don't want to slow down. My husband is coming back from a Navy 6 month deployment and I want to meet my goal and be off the diet when he comes back. Thanks

The IP protocol wants your heart rate to stay between 60 and 70% so walking, resistance training, yoga, pilates, swimming... things like that

lots and lots of water. I can not tell you enough how water is key. Have one full glass of water even before going to the bathroom in the am. it will start up your metabolism. I would suggest you spread whatever you daily consumption is going to be into smaller meals... so you can eat a little something every 3 to 4 hours.

What is your take on hot water? I have been having a cup of hot water first thing in the morning. HOt water any advantage?