I walk six days a week, but I track the heartrate zones I fall into very carefully so I don't go too far on burning calories.

I also strength train twice a week at the gym with hubby, and then normally have Sunday as a rest and recovery day before WI on Tuesday morning.

Provided you don't go completely bonkers with over-exercising it's doable. If you can try and estimate what your caloric burn is you can make informed choices as to which packets suit which exercise needs.

I have never felt the need to add an extra packet, but on days when I walk a little faster I will choose a chocolate drink over a pineapple & banana for the carb return.

Hope that makes sense.

I do agree with Lisa though - make sure you are firmly into ketosis before start anything beyond stretching and housework. Then track track track what exercise you do, and what happens with your body on a daily basis.

If you are perspiring heavily make sure to add extra water back in. Dehydration will slow weight loss very quickly.

How can I track my Ketosis?My strips always come negative But I do get that weird metallic taste in my mouth.
And can one not be in ketosis even when iam OP? I just assumed that because Iam sticking to my protocol, I will be burning fat.
Thank you SO much Amanda and Lisa!! I guess i just miss working out and need someone to tell me to be patient or be smart!!!(Iam lacking a lil in both at this point))
Thank you!!

I have a question for the experts / wise ones ...

I typically exercise in the morning before eating.

I take a 1 hour (2.5 mile) walk in my neighborhood up and down a few hills. (I weigh 298 pounds, so I am about 100 pounds overweight.) If I get tired or winded going up the few hills, I slow down or stop, so I pace myself well. Most of my track is either downhill or level.

Is that bad to do that on an empty stomach? Will I burn muscle? Or will the 80g protein I ate the previous day and evening still be floating around in my system at 7am the following morning.

Thanks for any advice / info!

Hi Avalon!!!

Just logged in after a hectic and very long absence and was happy to see a familiar name!

Exercise: As long as you do not over do it you should be fine. Listen to your body. Just as some of us react differently to ketosis at the beginning...exercise and your response is also very individual. I have exercised first thing in the morning since the early part of my IP adventure. Key is moderation..!!! ... and you do that by checking your heart rate, which is related to AGE...not weight. Really, that is how to gauge your exertion level....and of course listening to your body.

Sounds like you know when to slow down. Paying attention to your heart rate by stopping and checking it during your exercise will keep you from burning precious muscle. There are charts available to tell you what your heart rate should be during light exercise...I linked to some articles about a year ago...(if I have time to dig it up I'll post something on that.) During IP occassionaly I added a HB egg if I felt ravenous during the day...but it was not needed regularly for someone my size and age. Some do add an extra packet...That was not something I did...nor was it suggested for me. For sure it would have slowed me down...and I felt great most of the time.

Since being on maintenance, I have kicked up my routine a lot...
Actually, I still go to my ladies circuit training gym 5-6 days a week for about an hour and also alternate cardio 2-3X a week on the recumb bike ...but over the summer added 2-3 days of more serious weight training and using the cybex equipment at my husbands gym...plus added additional cardio on a rowing machine those 2-3 days too. Your body DOES get used to what you are doing and you need to shake it up.

Hope you are well...! Nice to see your post...and BTW...I'm still loving coffee with Saigon cinnamon!!
kathie

This support group is awesome to hear other experiences on their IP journey. For me personally I have kept my exercise routine during P1, I do monitor how I am feeling and will add on a RTD or hard boiled egg. I need to workout for my state of mind, I just have chosen to tone down the intensity- for example I have taken spin classes out of my exercise routine.

I have been doing a circuit training weight class three days a week, if an exercise is too intense I will back off. I walk everyday- anywhere from 3 miles walk to a 8 mile hike. I have lost over 25 lbs since starting 8/31, I did phase off a bit before I went on vacation and was off plan (but made mindful choices) during my vacation. I am back OP and lovin it!

Loved your detailed response, Kathie. Thank you so much! Your advice was great and sounds spot on.

Great to see you maintained your losses ... I didn't do as well, but back on track now.

Your workout sounds fantastic!! And I still drink coffee with Saigon Cinnamon too (so I am glad you are enjoying that treat).

Ketostrips are not particularly accurate, as ketones in the urine tend to be lower than what is circulating in your blood. Even then, your level of ketosis is going to fluctuate wildly throughout the day. Google Peter Attia and his nutritional ketosis experiment where he took his blood ketone levels hourly and you will see what I mean.

If you are OP then you are in ketosis unless you are going completely bonkers with over-exercising.

I walk between 1.5 and 4 miles each morning on an empty stomach, and my heartrate is averaging 130-135, putting me firmly into high Training Zone 3.

Your body produces ketones while you sleep, so you should still have enough to manage your walk. I have never yet had weakness or dizziness during or immediately after a walk and I stomp along at 16-17 minute miles. Of course, make sure you have breakfast (and water) available for immediately you get in.

As always .. listen to your body. It will generally give you signs that it doesn't have enough fuel for the level of activity you're doing.

Thanks Amanda.
Whoo-hoo, 16 minute miles, that's a good clip!

Avalon so great to hear from you! Good for you for adding in the exercise and like Kathie said you sound like your doing great listening to your body.

I would recommend for sure having a shake before you exercise and then another one after to help with the recovery. I was working out when I started IP at 282 and doing weights, spin etc so not that far from where you are.

Do you find the downhill hard on your knees? Watch out for that.

Keep up the great work!

I just finished my first half marathon last weekend and could not have done it without IP

Whoo-hoo Jenny! Way to go ... 125 pounds. That deserves a medal!!

No problem with my knees (so far at least) -- but I will watch that. Thanks for your input about protein before and after ... I have protein after right now.

Great job on the marathon. WOW!

You look fantastic in your photo too.

Wow congrats!!! Such an inspiration. I have a long way to go but i cant wait to be at the 125lb loss.

Thanks Avalon and Crystalian. You both are doing great and I am certain with both your determination and committment you ladies will reach your goal. Keep up the awesome work and the exercise. I look forward to reading about how your doing.

The one I work from is WikiHow How to Calculate Your Target Heart Rate. I've found it pretty accurate with it's age related resting heart rate maximum, too.

I have exercised while on IP. I have been on the program since May 20th. I am down almost 60 pounds. I started out with walking for 40-60 minutes 3-5 times per week. I have progressed to heavy exercise with weights and fitness classes. I have added an extra packet from the beginning. I want the exercise habit to be firmly in place before maintenance.

Thanks Briael.... I logged in again this AM with the nagging thought I'd said I would do something here....

We just listed our home (after 32 years in the same one) and it's been a crazy three months with nothing else on our minds but going through 3 floors of almost half of our lives!!..these last few weeks take take the prize as we painted and pulled wall paper down!

Now we just sit and wait...(and keep the place neat and clean).


http://www.acefitness.org/acefit/hea...tent.aspx?id=7

This is also a pretty good one and has several other useful calculators.

It is important to hit the right "zone"...and there is a good grid on the exercise calculator here for that. It IS so important not push to a heart rate that is more than moderate while on IP. Many gym equipment built in calculators actually show the fat burning/weight loss zone is BELOW the more intense cardio levels. It's all related!

Best of luck all you new exercisers. It is good to see and read that the benefit of adding exercise to your life early rather than later is being identified as key during this process.
:barbe ll: