Originally Posted by ladyvrod (Post 3704207) 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?

Originally Posted by Linden (Post 3704361) It's supposed to be. It's an old home remedy.

Originally Posted by ladyvrod (Post 3705741) Hey Linden.....old home remedie for?????????? eeekkk is there something wrong with me? haha I am going to see my "witch dr"(naturpath) whom I have not seen since I started IP back in Oct. 25 lbs and 3 pant sizes ago. I am anxious to see what he has to say. I know that my BP has gone from the 130's to 1-teens.

Originally Posted by Aunt Sheshie (Post 3711484) Had my appointment this morning at the fitness center & got a tour of the facility... I told the gal what I was looking for was something I couldn't do at home, otherwise it wouldn't be worth joining... I wasn't disappointed... such a variety of equipment & classes of all sorts... so, I joined!.. my evaluation & first real workout will be tomorrow morning... only thing I'm not looking forward to is, they'll probably weigh me... I've spent the past several years not knowing how much I weigh, & have done ALL of IP without weighing, but I guess maybe it's time... I hope I'm pleasantly surprised!..

Originally Posted by JSP (Post 3711675) Be brave and face that scale! I can totally relate to your aversion to it, but I believe it keeps us honest. I love, and am quite comfortable in, the land of denial, but remember you really should know your weight. Good luck, and I am keeping my fingers crossed for your pleasant suprise!

Originally Posted by Aunt Sheshie (Post 3703213) I noticed on their schedule they have zumba classes, which I think I'd like to try... anybody here do zumba?..

Originally Posted by Adrean (Post 3712010) I love yoga its great on this diet that and walking. I'm finding that doing light exercise really helps with weight loss. I intend on starting a bit of weight training once I loose a bit more weight to "tighten" haa

Originally Posted by ejg (Post 3712148) Aunt Sheshie - I LOVE zumba! Advice from my favorite and best instructor among the three at my gym - have fun and just move! It doesn't matter if you are following exactly along w/ everyone else. You can make it as high impact or low impact as necessary. I know I get strange looks from the 18-year olds b/c I do low impact and don't know my left from my right, plus the mirrors throw me off. Who cares? It helps relieve the stress and is a lot of fun.

Originally Posted by Aunt Sheshie (Post 3713184) I love yoga too & usually do a workout 3 or 4 times a week... Thanks for the info about zumba... today was my first day at the gym, got a fitness assessment & a brief workout on some of the equipment... I felt like a fish out of water!.. I'm gonna give it a couple of weeks to learn the ropes, then I might give the zumba class a try... I'm going to be working out with a trainer once a week, then work out on my own any other days I go... I'm going to aim for 3 days a week to start with... the trainer who did my assessment today asked me if my commitment to getting fit was 100%... I didn't even have to think about it -- my answer was YES!!!.. so, tomorrow is my 1st workout with my trainer... MY trainer!!!.. never in a million years would I have thought I'd say those words!.. pretty cool & I'm really excited about this new adventure... And, yes, she did weigh me... my guestimate a few days ago wasn't too far off, so now that I know, it's just going to be another number to me, not something to obsess over... she said we'd do another assessment in 6 weeks, so I doubt I'll get weighed again 'til then... suits me... :D hugs :hug:

Originally Posted by ladyvrod (Post 3704207) 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?

Originally Posted by stinhoutx (Post 3722056) ... one of the things I been successful at recently with respect to exercise is riding a StreetStrider the last few months. I have come to love the exercise and the energy it gives me, but I became a bit worried that it may be too much exercise on the plan. It has a rather high calorie burn rate. Comments to others from Deinekatze regarding exercise in this thread are encouraging, understanding that I need to pay attention to heart rate and take it easy to stay in range. Still, if I am burning 300-500+ calories (one HRM calculates close to 1000), that seems like it may be too much.

Originally Posted by stinhoutx (Post 3722790) I updated my profile to include "Male", eventually I'll be eligible for a signature. I am still checking out the coaches in the area so I haven't reached the point of starting yet. I am counting on the coach to be good enough to provide some value to justify the expense of a pure IP approach. ;) I... Thank you so much for your input.

Originally Posted by I'm svelting! (Post 3722806) Ask the coach .... - Most important, how do they handle questions to which they don't know the answer?

Originally Posted by stinhoutx (Post 3723083) Sign up for an account at 3fatchicks.com? :D

Originally Posted by Aunt Sheshie (Post 3745025) Just reporting in after a little more than 2 weeks of gym membership... it's great, I wish I'd joined years ago... I took the plunge last week & started going to Zumba classes twice a week... I love it!.. more of a workout than I've ever had, probably, but gobs of fun... of course, the first time, I couldn't believe what a klutz I was, but as I've learned the steps & moves a little better, I'm surprised that I can actually do some of it without too much embarrassment... hugs :hug:

Originally Posted by NonieRuns (Post 3837902) Hi All! I completed a Half Marathon last Saturday and while it wasn't a PR, I have to say it was a good run, especially being 27 lbs. lighter! AND someone (a stranger) commented that (to her) based only on my "looks" she presumed I was one of the faster runners! Best compliment so far! So maybe, just maybe, I will reach my goal of no longer looking like a short, round runner (or worse, "presumed" to be just "a walker"), and instead I'll be categorized as the short, FIT runner of my dreams! Keep on keeping on!

Shape Your Sexy Body Better
May 23, 2011

You can shape a sexy body regardless of your body type! I will discuss various training techniques for different womens’ body types. Keep in mind that you probably are a combination of any of the following 4 types. So don’t worry, just do the hard work based on your body type (and follow your meal plan)!

Jump training (plyometrics) and other high-speed exercises can be incorporated into any workout for all body types. Plyometrics and high-speed training will give your body better definition and give you faster results. That is why athletes’ bodies are so well defined. Good jump training exercises are squat jumps, pike jumps, depth jumps, jump rope and box jumps.

Also, sprinting is one of the best body sculptor exercises available. Avoid long, steady-state cardio sessions (defined as 40 minutes or more) unless you are a beginner or recovering from illness or injuries. Too much slow, long, steady-state cardio has been shown to waste away your valuable muscle mass.

Body types for women can be broken down into 4 basic types. Keep in mind that every woman needs to do core exercises like planks, ab ball curl ups, leg raises, back extensions, trunk rotations, medicine ball chops and bridges regardless of body type. And, sprint interval cardio sessions (20 minutes per session) are superior for fat-burning and heart-health purposes. Some women may need extra ab work.

Body Type 1

A woman with a thin, linear shape (ectomorph). Muscle mass needs to be built on the entire body. A woman with this body type has trouble gaining muscle mass. Good exercises: Concentrate on compound exercises like squats, bench press, leg press, deadlift, lunges, step ups, shoulder press and bentover row to build major muscle groups and add definition to your body. Calf raises, tricep dips, bicep curls and leg curls are also needed.

If this is your body type, you also need to make sure you eat enough! Many times, a woman with a thin, linear body type can “eat anything she wants” and still have trouble gaining weight! Or, she will “eat like a bird” and remain skinny. So, weight training and proper eating is critical for building muscle if you have this body type.

Body Type 2

You have thin arms and legs with excess fat in the mid-section of your body. You need to burn abdominal fat and build muscle mass in the other parts of your body.

Belly fat causes serious health problems! Scientist have learned much more about fat cells (adipose tissue) than ever before.

Researchers from Washington University School of Medicine in St. Louis found that abdominal fat cells secrete inflammatory proteins that cause damage to blood vessels and other cells, leading to diseases like cancer, heart disease and Metabolic Syndrome!

Of course, don’t just focus on your belly fat! Focus on burning total body fat with full body circuit strength training and short, intense cardio sessions.
Strength exercises for fat loss should focus on maximizing your time at the gym… build more muscle mass to speed up your metabolism and burn more fat.

Good exercises to include for Type 2 body type:

Upper body: bench press, tricep pushdowns, shoulder press, one-arm bentover row and biceps curl.

Lower body: squats, lunges, step ups, leg press, deadlift, calf raises and leg curls.

Abdominal area: ab ball curl ups, reverse knee ups, hanging leg raises, back extensions, bridges, planks, medicine ball chops and medicine ball trunk rotations.

Body Type 3

You are petite in your upper body and heavy in your lower body. Build muscle mass in your upper body and burn fat and tone your hips, thighs and butt. Exercise your body in all 3 planes of motion to improve the 3-D shape of your arms, shoulders, chest, back, butt, hips and thighs! An example would be a grouping of walking lunges, side lunges and transverse lunges.

Good exercises:

Upper body: Bench press, tricep pushdowns, shoulder press, one-arm bentover row and bicep curls are all good exercises. You will need to challenge yourself with heavier weights to build muscle (you won’t get bulky)!

Lower body: Do light weight circuit training with high repetitions (10-12) to burn lower body fat (squats, lunges, step ups, leg curls, cable leg abductions/adductions, etc.). Also, incorporate many one-legged exercises such as power step ups, single leg squats, single leg good mornings, single leg medicine ball exercises, etc. These types of exercises are more intense than two-legged exercises. High-speed jump training is also effective for this body type.

Good jump training exercises are squat jumps, pike jumps, depth jumps, jump rope and box jumps. Sprint interval cardio also works well for this body type.

Body Type 4

You have a type 4 body type if you have wide shoulders and a narrow waist. If you have this body type, you tend to gain weight evenly throughout your body. You are probably athletic.

You will need a full body “fat blaster” program. Do full body light weight circuit training with high repetitions (10-12) to burn total body fat. High-speed jump training is also effective if this is your body type.

You tend to be muscular with large bones and thick joints. Due to you having more muscle mass, you usually don’t have weight problems unless you overeat and undertrain. You also respond to weight training by building muscle mass much faster than other body types.

You probably know where your body stores the most fat. When you train, don’t neglect areas of your body. For instance, it is critical to stabilize and strengthen your body’s core first. This will aid you when you train other areas of your body.

Originally Posted by Aunt Sheshie (Post 3881949) Bumping for BigHorn92... hugs :hug:

Originally Posted by makeitmatter (Post 3882686) Girl! You are SKINNIE!!!!!!! Congratulations on sticking with the protocol! You are definitely inspiring!!!!:carrot::):):)

It's Official: Strength Training Keeps Muscle On Aging Bodies

Most people know that strength training builds muscle. Fewer know that between the ages of 50 and 70, people lose 30 percent of their muscle. Yes. Thirty percent of the muscle that allows us to maintain our sense of balance and our coordination, let alone enjoy an active life. Science Daily reports on research conducted at University of Potsdam in Germany that found just three workouts a week (each with 3 to 4 sets with about 10 repetitions per muscle group, at an intensity of about 80 percent of the one-repetition-maximum) will go a long way toward keeping muscle on aging bodies. File under Obvious: more intense workouts yielded better results.

Strength Training for Grandma and Grandpa

ScienceDaily (June 11, 2011) — People lose 30% of their muscle strength between the ages of 50 and 70 years. However, maintaining muscle strength in old age is enormously important in order to maintain mobility and to be able to lead an independent life and manage everyday tasks independently. In the current issue of Deutsches Ärzteblatt International, Frank Mayer and colleagues from the University of Potsdam conclude that progressive strength (resistance) training counteracts muscular atrophy in old age.

The authors investigated the extent of the effects that can be achieved by strength (resistance) training in elderly persons and which intensities of exercise are useful and possible in persons older than 60 years. They found that regular strength (resistance) training increased muscle strength, reduced muscular atrophy, and that tendons and bones adapt too. These successes in turn had a preventive effect in terms of avoiding falls and injuries. Greater intensities of training yielded greater effects than moderate and low intensities. In order to increase muscle mass, an intensity of 60-85% of the one-repetition-maximum is required. In order to increase rapidly available muscle force, higher intensities (>85%) are required. The optimum amount of exercise for healthy elderly persons is 3 to 4 training units per week.

In the coming decades, the importance of maintaining the ability to work and to make a living will increase, as will the need for independence in everyday life and leisure activities. The increase in the retirement age to 67 years from 2012 means that one in three adults of working age will be older than 50 by 2020, and by 2050, the proportion of people older than 60 in Germany's population will rise to an estimated 40%. Currently, the proportion of elderly persons who practice strength (resistance) training is about 10-15%.

Exercise Shown to Produce Feeling of Satiation
Nov. 8, 2010

New research published in the Public Library of Science Biology (PLoSB) open-access journal reveals that exercise makes a participant feel full due to triggering of specific neurons in the brain. The research team at the University of Campinas Exercise in Brazil affirms they have found that an exercise-related stimulus can actually restore sensitivity of neurons involved in the control of satiety, and therefore contribute to reduced caloric intake and weight loss. It is also postulated that extreme consumption of fat can create neural signal malfunction within the hypothalamus of the brain, which in turn would diminish neuroendocrine control of satiety. This can lead to an irrepressible appetite response and consequent uncontrolled food intake and weight gain. The study team led by Jose Barreto C. Carvalheira established that exercising obese rodents promoted restoration of hypothalamic neuron communication and reduced caloric intake. As stated by Carvalheira, “In obese animals, exercise increased IL-6 and IL-10 protein levels in the hypothalamus, and these molecules were crucial for increasing the sensitivity of the most important hormones, insulin and leptin, which control appetite.” According to the study data, it appears that physical activity contributes to the deterrence and management of obesity not only via enhanced caloric expenditure, but also via positive hormonal modulation that can have an effect on orderly eating patterns. This knowledge has the potential to change the existing paradigm established between physical activity and weight loss. (Public Library of Science Biology, 2010)

Originally Posted by albertamel (Post 3892327) I'm on week four and asked my coach if I could start exercising, and she said yes. a local gym had a deal where every new face that walked in the door got a free month pass, so I went to a guns and guts class last night. i'm HURTING today, but it's a good pain, an accomplished pain. I want to keep it up, because I know that a good way to keep the weight off once I'm done IP is to exericise and live a healthy lifestyle, which is what I'm aiming to do. It seems weird to me that IP wants to change your weight and your thoughts and the way you eat, but doesn't mention exercise at all

Originally Posted by TinaCleg (Post 3892444) I am doing 20 minutes on the treadmill and 20 minutes on the elliptical. I don't weigh until tomorrow but I am hoping that three days a week would not slow my weight loss... I just feel better all day if I go to the gym.

Originally Posted by champaignsupernova (Post 3896052) IPs policy on exercise is very confusing. Prior to starting IP (today is day 1 lol) I was training 1hr with my trainer 3 days a week plus cycling class twice a week...and running a day. I also walked 3 miles everyday. Now I am cutting back to training with the trainer ONCE a week plus boot camp class twice a week and keeping up with walking. On my exercise days I have an extra IP snack per my coach. Prior to IP I was not losing at all despite being on 1200-1400 cals, low bread carbs. I gained muscle and lost fat but not lbs. We shall see how IP changes things. I just hope my exercising doesn't adversely effect things. How odd, right, that exercising would be a negative?