Exercise? How much do you do on Phase 1?
 

I'm curious how much exercise you do while on Phase 1 and continue to lose?

I hope you'll share if you are on the basic plan for Phase 1, or if you are eating extra packets of protein.

My coach discourages any jogging or using any weights. I've read posts by many of you who are toning while losing and not experiencing any sagging skin. Are you happy with your progress on the weight loss side of things?

I'm walking 4 miles a day (15-min miles) three or four times a week and not adding any additional protien packets. I'm curious what more I can safely do without jeapardizing losing.

Jo

For me...adding that additional packet is necessary. 4 miles, 4X week.....you might want to consider adding. Since there is no glucose in your system for your body to burn for energy, it will turn to protein to get what it needs. If you do not give it adequate protein, it will get it from your muscles......this is NOT what you want to happen.I would suggest you have some extra protein only on the days you walk and have it prior to the walk.....make it available for body's use. See how your body reacts....

I walk, practice yoga and resistance band work for toning. I was an avid exerciser prior to IP. I am almost at the halfway point and am seeing that toning is CRUCIAL for me. I have been a steady loser until this past week. I only lost 1/2 pound but lost quite a few inches exactly where it needed to disappear from......I attribute this to my focus on toning.

I also have a question about exercise. More specifically, is anyone doing Callanetics and IP at the same time? If so, what have your results been like?

I walk for 45 min-hr about 5 days a week. I don't eat any extra packets. I wonder if i should be? I lose about 2 lbs a week

I have been exercising since day 1 on IP. I was consistantly working out prior to IP as well. I workout 5-6x per week, pretty intensly and I add an extra packet on any day I exercise, sometimes 2 if I find myself very hungry. I am very happy with my losses and feel that exercise has contributed to them, not hindered them. I also feel that the exercise has helped me lose inches and keep me toned and tight. I don't have any sagging skin that some people are saying they have.

My typical day looks like this:

9:00- IP packet
12:30- 6-8 oz. protein, 2 cups veggies, salad & 1 t. olive oil
4:00- IP Restricted
5:30-6:30- Work out
6:30- IP RTD shake
8:30- IP packet, 2 cups veggies, salad & 1 t. olive oil

This has been working very well for me. I would highly recommend having an extra packet on days you exercise. You could try it for a week and see how it goes.

I transferred to Callanetics during my previous time on IP and continued to lose every week. Before I was doing Zumba, Turbo Fire and walking. My loss stalled so I added an extra packet and started Walk Away the Pounds and Callanetics and it started back.

I plan to restart Monday.

exercise
 

I have been wondering about exercise as well. I did not exercise before but I am in my 5th week now and I would like to start using my treadmill. Will this hurt my weight loss?

Thank you Mizzthingaling. I own several Walk Away the Pounds workout DVDs. Do you do Callanetics one day and then Walk Away the Pounds the following day? I did Callanetics (10 in 10) consistently a few years ago, and go great results. Please let me know what your workout schedule looks like. Thank you!

so excercising can slow the weight loss?? I am starting tomorrow, and I am an avid excerciser.. my coach told me to maybe keep it to about a 30 min walk a day.. i would like to include some muscle work too.. liek crunches weights?? is this a bad idea?? I have a 70lbs to lose and IM 26, she said I should worry about loose skin because of my age??

Yes Nads. M,W,F I did Callanetics and T and TH I did the one mile walk away the pound. Saturday was optional. You have less weight to lose than me so I would suggest you take one week and do a few workouts and see how your body responds.

I am in week 6 and was surprised I had enough energy to do a strenuous hike yesterday. I think my body has adjusted to no carbs. What surprised me was how difficult it was to carry my 30 lb child up a steep hike. I naively assumed since I just lost (almost) 30 lbs it would be EASY to carry the 30 lb child. Not so much.

Thanks for the advice. I was feeling a bit light-headed after my 4 mile walk today, so I did have a RTD shake. I feel much better now and will feel free to add a shake in the future as long as my WIs continue to move down each week.

Jo

Thanks for the advice Jenny! I was not much of an exerciser before IP, so I feel really good about all the walking I've been doing. I will add a RTD shake when I feel like I need one. Hope I have similar to success to you. You are rocking it! :hug:

Hi everyone,
I am also planning on getting back to the gym this week. My week 4 on phase 1 starts after my WI tomorrow. I plan on gng twice this week to lift (will not go heavy). Then 3x next week and den go back to my 4-5 day split. If my WI look funky, i will get back to doing nothing which is what iam doing currently (and hating it). Well dats the plan for now. Please advise. Thanks!!

Exercise is great for toning but remember weight loss is done in the kitchen. It is about what you consume. So, in this phase, be more concerned about sticking to the plan like glue, rather than adding workouts.

P1 is way too low calorie for a strenuous workout.
Exercise that focuses on stretching and toning is a good idea after week 3 or 4 (make sure your body is comfortable in ketosis first). Walking at a slower pace (not power walking) can also be effective for P1.

More strenuous workouts can cause inflammation (that muscle soreness). Any inflammation is water weight so it shows up on the scale temporarily but it is NOT fat.

We all need to understand the difference between what the scale says and fat gain/loss. The scale doesn't only measure fat!

And if your gentler exercises still encourage muscle strength, know that a lb of muscle takes up much less room than a lb of fat. That is why people say muscle weighs more than fat. Per volume, it does. Which simply means that if we have more muscle than we used to, we should be more toned. BTW, muscle toning has no effect on skin. Your skin will either be resilient in springing back or it will hang. This has to do with a variety of factors, including age, amount of weight loss, and genetics.

For most of us, we can build strength and tone without a rigorous workout. Yoga works on both strength and flexibility. I do a TV show on PBS called Classical Stretch. If your PBS station doesn't have it, it can also be found at Essentrics.com. This program is also a combination of strength and flexibilty.

Anyone who cannot give up more strenuous workouts for P1 needs to consider a different plan, either the alternative IP plan for diabetics or perhaps P2 or a higher fat ketogenic diet.

Know, however that IP is designed for quick weight loss. Let is do it's job and add the strenuous stuff after goal.

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.
:woops::bike2::running::wl::exercise::ebike::barbe ll::tread:

Great thread - thanks for the advice! I am looking at getting back into my BodyPump DVD's and weights that I have at home, but am thinking I will wait until week 3 to start - do you think that's ok or should I start now? I am on week 1, day 5.

Thanks!

Definitely wait until your body has settled into ketosis first. You don't want to completely shock your system :) And by week 3, you are pretty in tune with your body and will be able to tell very quickly whether or not you will be able to sustain the exercise on P1.

I've been trying to remember how long I waited last go round to add exercise (which I've alwa done regularly). I think it was three weeks. I recall enjoying it, easing back in and adding an extra packet.

Thanks girls! :)

Thank you for this one, I hadn't seen it on my googling results. :)

You've already gotten good information but I wanted to tell you that for sure, 100%, you're totally fine to exercise in a fasted state. The only thing you will want to avoid is very intense exercise fasted and then not eat for a long time after.

The 80g of protein you ate yesterday is completely digested but it doesn't make any difference. Your body can run almost entirely off of fat and the CNS that needs glucose gets it from liver glycogen.

This is great info! Thanks!! Puts my mind at ease.

(By the way "CNS" in the response post above means central nervous system ... I had to Google it)

After reading all your posts, I am now motivated to start adding my gym routine slowly back!! Week 4 ends this Tuesday. I want to start jogging 2-3 miles 1-2 a week and/or lift (full body) twice a week. ((I used to run 3-4 miles 3 times a week and lift heavy 3-4 days before i started IP)) I will drink my Jay Rob whey shake post workout and take BCAAs pre-workout. Try this for a week and hope i get awesome results like u guys..
Please advise.

Walking every day has really helped me increase my weight loss rate.

It really isn't. It's really diet for losses & exercise for toning.
Exercise can actually cause temporary inflammation (the muscle soreness) which is reflected in water weight on the scale.

Is exercise a hugely healthy part of lifestyle change? Absolutely.
Does it improve mood and help regulate blood sugar? Yes!
Does good muscle tone help with sagginess? Oftentimes, yes, especially after some time.

But diet (food intake) is responsible for most of our weight loss journey, especially the speed at which we drop lbs.

I've read research that showed a sum loss for exercise being helpful in weight loss. It actually increases appetite and may cause some to eat more.
So, keep exercise light during the weight loss phase and ramp up when a few hundred more calories are added to the day in maintenance.