Originally Posted by Gika (Post 3896061) I was exactly the same! Eating 1200-1500 exercising 5-6 days a week for 2-3 hours at a time, and no loss. That prompted me to go see my doctor who told me about this diet. I thought I was the only girl in the world who was exercising with no results (on the scale). Anyway, I'm on day 4 of this diet now, hoping that this will work. My coach said that I could exercise after the first week, but I could do only half of what I was doing before. Good luck!

Originally Posted by NonieRuns (Post 3897183) GIKA--it will work if you do the work! I'm another "girl in the world" who had the exercise routine down too, but could not lose the pounds until IP! I took a bit of a break (as suggested by counselors) for the first few weeks on the program, but have been exercising regularly since then. As long as either the scales or the tape measure are moving in the right direction, I'm a much happier camper when I'm exercising. :D Just completed another Half Marathon with some "nice" hills last Saturday and had a great race. 4 min. faster than the one six weeks prior. :carrot: Congrats to all out there who are already moving and good luck to those who are just starting out.:hug: Bottom Line: Do what you want (exercise or no exercise) while losing your weight but know that when you reach your goal weight, in order to maintain (the ultimate goal, right?) you are absolutely going to have to incorporate some sort of regular movement. ;)

The Beauty Benefits of Exercise

Working out not only helps your figure, but also improves your complexion. Learn why exercise may be one of the best skin remedies for acne, wrinkles, dull skin and more.

By Nicole Blades

There are plenty of reasons to exercise. For some, it’s because bikini season is here again (already!), while others are focused on staying healthy. No matter what your motivation is, we can all agree that the benefits of exercise are obvious. But there’s a stealthier payoff: healthy skin. Read on to learn more about the skin and beauty rewards that come from regularly working up a sweat.

Instant Glow
When you get your heart pumping from aerobic exercise, you’re supplying your skin with a nice dose of oxygenated blood, says Noëlle S. Sherber, M.D., a board-certified dermatologist based in Baltimore, Maryland. “It gives you that great post-workout glow.”

Wrinkle Reduction
Working out also helps maintain healthy levels of the stress-related hormone cortisol, Sherber says. “Elevated cortisol levels are linked to increased sebum production, which means more acne breakouts,” she says. Too much cortisol can also cause the collagen in the skin to break down, Sherber says, which can increase wrinkles and sagging. “Exercise actually supports the production of collagen,” says Amy Dixon, a Los Angeles–based exercise physiologist and celebrity trainer. “The boost in this protein helps to keep your skin firm, supple, and elastic.”

Acne Relief
Regular exercise boosts circulation. “It nourishes your skin, bringing more blood flow and oxygen to it,” says Mauro C. Romita, M.D., a board-certified plastic surgeon and founder of Ajune Center for Beauty Synergy in New York City. “This will help draw toxins out of the body.” Plus, all that sweating cleans out the pores of congested skin. “Working out corrects the hormonal imbalance that can cause adult acne,” Romita says.

To reap the beneficial skin effects of working out, a few extra steps are required, Sherber warns. “If you're acne prone, make sure to keep gentle, fragrance-free cleansing wipes in your gym bag.” Be sure to cleanse your face and other areas that tend to break out immediately after exercising, she says. “For eczema, wear fabrics that wick perspiration away from the skin, since the wet-dry-wet-dry cycle will dry out your skin and provoke flare-ups,” Sherber says. And above all, avoid exercising with makeup on your face.

Healthier Hair
The improved blood flow helps keep your hair stronger and healthier, Dixon says. This blood, full of nutrients, stimulates the hair follicles and promotes growth. “Exercise is also a big stress reliever,” she says. “Lower stress means your hair is less likely to be brittle and, worse, fall out.” Even if you’re as stress free as a cucumber, Dixon recommends checking with your dermatologist about any hair loss to rule out other causes.

As for the best type of exercise for your skin, Dixon says it’s all good. “Every modality will improve circulation and reduce stress,” she says, “but it’s a wise move to mix up your workouts as often as possible.” Try adding 30 minutes of a few simple yoga postures or a brisk walk to your day three times a week, Dixon says, to see the beauty returns in your hair and skin.

To Lose Belly Fat: Jogging Beats Resistance Training

Belly fat, as defined by researchers like those at Duke University, is not the blubber that hangs over your belt every time you sit down. Belly fat, also known as visceral fat and liver fat, resides deep within the abdominal cavity and is associated with increased risk for heart disease, diabetes, and certain kinds of cancer. It's not ugly, just dangerous. Now comes a group of researchers from Duke University who claim to have proven that the best way to lose belly fat is aerobic exercise, not resistance training. A Duke news release reports that the researchers followed 196 overweight, sedentary adults (ages 18 to 70) who were randomized to one of three groups: aerobic training; resistance training or a combination of the two, for eight months. The aerobic group performed exercises equivalent to 12 miles of jogging per week at 80-percent maximum heart rate. The resistance group did three sets of 8 to 12 repetitions three times per week. The researchers found that aerobic training burned 67 percent more calories than resistance training, and significantly reduced visceral fat and liver fat, the culprit in nonalcoholic fatty liver disease. Aerobic exercise also did a better job than resistance training at improving fasting insulin resistance, and reducing liver enzymes and fasting triglyceride levels, all risk factors for diabetes and heart disease. In fact, the researchers noted that resistance training did almost nothing to reduce visceral fat, liver fat, liver enzyme levels or improvements in insulin resistance. The combination of aerobic with resistance training achieved results similar to aerobic training alone. “Resistance training is great for improving strength and increasing lean body mass,” says the study's lead author, exercise physiologist Cris Slentz. “But if you are overweight, which two-thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.”

Originally Posted by Aunt Sheshie (Post 4009360) From SportsGeezer To Lose Belly Fat: Jogging Beats Resistance Training Belly fat, as defined by researchers like those at Duke University, is not the blubber that hangs over your belt every time you sit down. Belly fat, also known as visceral fat and liver fat, resides deep within the abdominal cavity and is associated with increased risk for heart disease, diabetes, and certain kinds of cancer. It's not ugly, just dangerous. Now comes a group of researchers from Duke University who claim to have proven that the best way to lose belly fat is aerobic exercise, not resistance training. A Duke news release reports that the researchers followed 196 overweight, sedentary adults (ages 18 to 70) who were randomized to one of three groups: aerobic training; resistance training or a combination of the two, for eight months. The aerobic group performed exercises equivalent to 12 miles of jogging per week at 80-percent maximum heart rate. The resistance group did three sets of 8 to 12 repetitions three times per week. The researchers found that aerobic training burned 67 percent more calories than resistance training, and significantly reduced visceral fat and liver fat, the culprit in nonalcoholic fatty liver disease. Aerobic exercise also did a better job than resistance training at improving fasting insulin resistance, and reducing liver enzymes and fasting triglyceride levels, all risk factors for diabetes and heart disease. In fact, the researchers noted that resistance training did almost nothing to reduce visceral fat, liver fat, liver enzyme levels or improvements in insulin resistance. The combination of aerobic with resistance training achieved results similar to aerobic training alone. “Resistance training is great for improving strength and increasing lean body mass,” says the study's lead author, exercise physiologist Cris Slentz. “But if you are overweight, which two-thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.” Read more from Duke University... hugs :hug:

Originally Posted by stickingtotheplan (Post 4018958) Thanks Wuv!

Originally Posted by Endless Dieter (Post 4076818) In week two and very confused by exercise protocol. My coach indicated light walking should be introduced in week three. I am so out of shape (have not exercised in twenty years) Age 57 starting wt. 280. lost 12.4 week one, tons of belly fat. Any suggestions do maximize results and minimize the affect of creating more slagging skin would be appreciated.

Originally Posted by puneri (Post 4019002) My trainer asked me to train at 60% to 70% heart rate. But, I feel I am not doing anythating at that rate. Should I increase the rate?

Originally Posted by Corrie (Post 4029758) Is Exercise increasing weight loss for you on IP? Even though it may be against Coaches recommendation? Please elaborate here! Thanks

Originally Posted by Endless Dieter (Post 4076818) In week two and very confused by exercise protocol. My coach indicated light walking should be introduced in week three. I am so out of shape (have not exercised in twenty years) Age 57 starting wt. 280. lost 12.4 week one, tons of belly fat. Any suggestions do maximize results and minimize the affect of creating more slagging skin would be appreciated.

Originally Posted by stellartadpole (Post 4092634) My understanding is that we're allowed light exercise, but are discouraged from strenuous activity that may cause muscle tearing. For example, the type of tearing that occurs when weight training, which is necessary to break down and eventually build stronger muscles. Since our bodies are primarily running on stored fat and a restricted amount of carbs and protein, if we're tearing muscles, then our body will consume that protein before the muscle can rebuild itself. Also, one of the reasons you're suppose to take an extra packet if you workout is because you're body needs to replace the proteins it consumed to fuel your workout. I think we sometimes forget that IP isn't about creating a calorie deficit to lose weight, but to have control over our body primarily using stored fat as a fuel source.

Originally Posted by Linden (Post 4163422) If you want some sound, professional advice go back to post number 49, deinekatze, and look at it as well as the rest of her post. Cheers.

Originally Posted by Survalia (Post 4165542) There is some good stuff in this thread, and yes, I have read it! However, the question I have is HOW MUCH? Especially for a career couch potato like myself? I would like to start slow, since I HATE to exercise and I know I won't stick with it if I try to do too much, too fast. Here is my thought: Yoga or maybe water aerobics 20 min twice a week alternating with light weights twice a week, one day upper, one day lower body. Is this enough? I realize that some is better than none, but all the same, I would appreciate some guidelines. If this is a good start, when would it be time to move up to 30 minutes? When would it be time to move up to three days? Then, long term, what is best? Yuck, I hate to even think about it, but I am so SAGGY and I hate that, too! :(

Originally Posted by Linden (Post 4163422) If you want some sound, professional advice go back to post number 49, deinekatze, and look at it as well as the rest of her post. Cheers.

Originally Posted by MustangMolly (Post 4167694) Does anyone else develop a severe headache after exercising? I have added an extra packet, 1/2 before and 1/2 after I exercise.

Originally Posted by wuv2bloved (Post 4176619) bump

Originally Posted by tenniels (Post 4176655) Thank-you, I was just looking for this!

Originally Posted by Momto2cs (Post 4222587) I completely disagree. Many months ip. Lots of exercise. No muscle loss.

Originally Posted by donrich101 (Post 4126012) I was walking over 1 mile a day, then took a bad fall backwards 3 weeks ago possibly breaking my tailbone (fall was not due to walking). The dr said nothing can be done to fix it so I never had xrays done. what kind of exercise can I do that will increase weight loss but not irritate the tailbone. The imbalance ball is definitely out.